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Month: November 2022

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Aware Lets Be Aware

“What are the scientific reasons behind vacation health benefits?”

“What are the scientific reasons behind vacation health benefits?”

What are the scientific reasons behind vacation health benefits?

We’ve all been told many times that we need to take vacations often enough to recharge our body’s batteries and renew our spirits. But as many of us know, that’s easier said than done.

There are many scientific reasons why taking off from the routine and going places has immense health benefits − and we’ll look at them in this article.

But there is also a fair amount of evidence that says people neglect all such proof of the health value of holidays and cite many excuses that don’t measure up.

For the sake of our well-being, all of us need to put our usual preoccupations second and our health first. Let’s look at how we can all gain from listening to what research tells us.

 

Global research calls the US a “No Vacation Nation” … other countries are catching up

According to Adewale Maye from the Center for Economic and Policy Research, the U.S. leads the world as a “No Vacation Nation” − but other economies are no better. There is a clear trend of workers’ reluctance to take vacations and the resultant adverse effects on health.

In the opinion of David Finkel, writing in Inc.com, the Center for Creative Leadership conducted research which shows that professionals, executives, and business owners in the U.S. and 36 other countries now work a whopping 72-hour week. Of these, startup entrepreneurs showed the most resistance to taking vacations because they feared it would drastically cut their earnings.

This behavior is not new, however. People have known for years that holidays and good health are linked. If we read Ken Davidson, writing in LinkedIn Pulse, “Henry Ford himself recognized the diminishing returns that came from making employees work six days instead of five, eventually re-instating a five-day work week.”

 

The same story goes in India as well – vacations are not valued for their health benefits

You could be mistaken if you believe these statistics apply more in advanced economies. Studies from India are no better when it comes to people needing to take more vacations.

According to the Economic Times, India, quoting a Vacation Deprivation Study by Expedia, “About 40% of Indians do not go on vacations due to their work schedule that either does not allow for vacations or there are not enough staff to look after their job in their absence.”

The study ranks India fifth among the most vacation-deprived countries, behind Spain (68%), the UAE (68%), Malaysia (67%), and South Korea (64%). Indians, on average, receive 21 annual vacation days but take off from work only for about 15 days in the year, it appears.

The reasons cited for not taking vacations are also interesting. The study says about 21% of Indians do not go on vacation because they feel important work decisions will be made in their absence. Further, 21% said their employers would perceive it positively if they do not take any leave − and it gives a great impression.

 

Taking vacations helps reboot mental health and shed stress, anxiety, and depression

 

Why are vacations so important, and what health benefits are scientifically proven?

Here are four health factors no one can ignore. Read on and see how surveys resoundingly support the vacations-for-health-benefits theory.

 

1. Hear this first: taking vacations can help prevent heart disease

According to Frank Pega et al, in an academic paper the Science Direct, a study conducted by the World Health Organization and published in the journal Environmental International, it was found that “Worldwide, long working hours without vacations were linked to about 745,000 deaths in a year from stroke and ischemic heart disease.”

According to another article by the American Heart Association (AHA), “One of the most-cited studies, the Multiple Risk Factor Intervention Trial tracked middle-aged men for nine years and concluded those who had taken more annual vacations were less likely to die from cardiovascular causes, including heart attacks.”

The same article says there are clear cardiovascular implications for maintaining balance and diminishing stress. And, while vacations are an excellent way to unplug and disengage, the key is to “fully unplug”. That means no constant phone calls, email checking, and social media.

The verdict is clear. Holidays and your heart’s health are deeply connected.

What’s more, if you have other ailments like obesity, cholesterol, diabetes, and hypertension – or a history of hereditary illnesses – these can have a multiplicative effect on your heart. You can help your heart immeasurably by taking that annual or bi-annual break.

 

2. Taking vacations helps reboot mental health and shed stress, anxiety, and depression

A study released by the American Psychological Association concluded that time off helps to reduce stress by taking people away from activities and environments they connect with anxiety. And this is not the only study that reinforces this insight.

According to Bob Sullivan, writing in CNBC.com, the professional services firm Ernst & Young conducted an internal study of its employees and found that, for each additional 10 hours of vacation employees took, their year-end performance ratings improved 8 percent, and frequent vacationers also were significantly less likely to leave the firm.

Ernst & Young further found that after taking a vacation, travelers would return less anxious, less depressed, much happier, and mentally well-rested.

 

3. Vacation time improves sleep – and with that comes whole-body restoration and renewal

According to GlobalNews.ca, a study conducted by New Zealand Air asked participants on vacation to wear a wrist device that would monitor their sleep quality starting three days before their holiday until three days after their return.

The article states, “They also kept a sleep diary and were measured for reaction times before, during, and after their trip. Researchers found that after two to three days of vacation, the participants averaged an hour more of good-quality sleep and experienced an 80% improvement in their reaction times. When they returned home, they slept close to an hour more, and their reaction time was 30% to 40% higher than before the trip.”

With good sleep, it’s well known that the body goes into a state of repair and renewal and rejuvenates itself. In fact, sleeplessness itself is often seen as a disease (read “dis-ease”) by many doctors, because of its cascading adverse effects on the body’s functioning, energy level, hormonal balance, and ability to restore itself after any damage due to over-exertion.

 

4. Vacation time reduces the risk of getting sick frequently by boosting the body’s natural immunity

Working hard without letting up can send your adrenal system into hyperactivity. That releases hormones that may weaken your immunity. This may make you more prone to get a cold or flu, or even more serious conditions like irritable bowel syndrome. Vacations let you take life slower for a bit and allow your immune system to bounce back. People who take breaks find they fall sick less often.

Also, travel exposes you to different environments, creating stronger antibodies and significantly boosting your immune system. According to Mary Ruebush, PhD, who wrote the book “Why Dirt Is Good: 5 Ways to Make Germs Your Friends”, her research shows that exposure to some dirt and minor illnesses actually keeps your body and gut stronger. This isn’t to say that you shouldn’t practice basic hygiene on the road, but having some new bacteria in your life isn’t a bad thing.”

 

In summary

For the sake of our hearts, bodies, and minds, let’s understand the actual value of vacations and take them when we can. Let’s indulge ourselves with new experiences and fresh perspectives. We hope you’ll nourish yourself with a well-deserved break. Fill your heart with loving care.

 

 

References:

  1. Maye, Adewale. Center For Economic Policy & Research. “No-Vacation Nation, Revised”. Accessed November 28, 2002. https://cepr.net/report/no-vacation-nation-revised/
  2. Finkel, David. Inc.com. “Successful Entrepreneurs Take This Number of Vacations Every Year. Here’s Why”. Accessed November 28, 2002. https://www.inc.com/david-finkel/successful-entrepreneurs-take-this-number-of-vacations-every-year-heres-why.html
  3. Davidson, Ken. LinkedIn Pulse. “Science Says Entrepreneurs Need a Vacation”. Accessed November 28, 2002. https://www.linkedin.com/pulse/science-says-entrepreneurs-need-vacation-ken-davidson
  4. Economic Times, India. “Almost 40% Indians don’t go on vacation: Survey”. Accessed November 28, 2002. https://economictimes.indiatimes.com/industry/services/travel/almost-40-indians-dont-go-on-vacation-survey/articleshow/55949671.cms?from=mdr
  5. Pega, Frank, et al. Science Direct. “Global, regional, and national burdens of ischemic heart disease and stroke attributable to exposure to long working hours for 194 countries, 2000–2016: A systematic analysis from the WHO/ILO Joint Estimates of the Work-related Burden of Disease and Injury”. Accessed November 28, 2022. https://www.sciencedirect.com/science/article/pii/S0160412021002208
  6. American Heart Association News. “Need a break? A vacation really can be good for you – if it’s done right”. Accessed November 28, 2022. https://www.heart.org/en/news/2019/05/22/need-a-break-a-vacation-really-can-be-good-for-you-if-its-done-right
  7. American Psychological Association. “Vacation Time Recharges US Workers, but Positive Effects Vanish Within Days, New Survey Finds”. Accessed November 28, 2002. https://www.apa.org/news/press/releases/2018/06/vacation-recharges-workers
  8. Sullivan, Bob. CNBC.com. “Want a raise? Try taking a vacation”. Accessed November 28, 2022. https://www.cnbc.com/2014/08/27/vacations-help-you-get-ahead-at-work-ey.html
  9. GlobalNews.ca. “How taking a vacation can save your life”. Accessed November 28, 2022. https://globalnews.ca/news/3520970/how-taking-a-vacation-can-save-your-life/
  10. Ruebush, Mary PhD. “Why Dirt Is Good: 5 Ways to Make Germs Your Friends.” Accessed November 28, 2022. https://www.goodreads.com/en/book/show/5979108-why-dirt-is-good

 

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Aware

“Any special holiday season health tips for vacation and travel?”

Any special holiday season health tips for vacation and travel?

Any special holiday season health tips for vacation and travel

Holiday time is here, and for many of us, that also means travel. It is smart  to have two healthcare strategies − one for pre-vacation days and one for travel days − so getting away can work like a breeze with no well-being issues to spoil your unbridled fun.

Where you’re heading off to – the beaches, the hills, or just for a stay with family or friends in another town – it’s hopefully something that will make your cup brim over and keep you happy.

If you’re well-prepared just before or during your leisure travel, you can avoid physical and mental stress later. So, to help increase the benefits of your time away, here are some tips about preparing with precautions and staying fit and well even when traveling.

Ready to go? Let’s get started.

 

6 tips for staying healthy ahead of travel

According to Susanna Newsonen, writing in Psychology Today, your adrenaline levels are at their highest pre-holiday. You work overtime to get everything done before going away. But once you’re on your way, the adrenaline levels drop – and so do your defenses to illnesses, just when you should be enjoying yourself.

Also, when you’re in a new place, you’re exposed to new viruses and bacteria for which your body hasn’t built immunities. Take these proactive steps to keep illness at bay before you even pick up your bags to get away.

 

1. Eat good food in the days before your journey to build immunity

Provide your body with the nutrition it needs to sustain a robust immune system. You can’t do this overnight, so start at least a month early and build your reserves. A diet rich in micronutrients, like zinc, copper, selenium, Vitamin B6, and folic acid, can help bolster immunity.

2. Attend proactive doctor appointments before your holiday

You’ll reduce your chances of having to visit new local doctors (who will not know about your medical history) on your tour. Pre-traveling clinic visits also allow you to get prescriptions and ask questions about special attention needed while you’re far from home.

Most important: If you have diseases like obesity, cholesterol, diabetes, and hypertension – or a history of hereditary illnesses – discuss these specifically with your doctor before travel. These diseases can have a multiplicative effect on your heart. Get the all-clear tests and green signals from your doctor.

3. Learn about travel-specific immunizations if you’re going abroad

The World Health Organisation, on its website, lists the immunizations mandated before visits to certain countries. Also, ask your doctor if you need any boosters for the shots you’ve had in the past. Medical alerts and virus protection recommendations change from time to time, so it’s good to check every time you travel.

 

 

Learn about travel-specific immunizations if you’re going abroad

 

 

4. Buy enough medication to cover your tour − and a little more too

Some countries don’t keep certain medications (due to their regulations), and their alternatives may not be a good substitute for your doctor’s prescription. So, buy enough of your regular medications before you travel. Carry your doctor’s prescription and all medicines in their original packaging, especially when going through various airport customs.

5. Well before, identify the closest hospital to your accommodation

Knowing if there’s a reputed hospital you can turn to, if you’re in any sickness or distress during your break, will be invaluable. Unfortunately, people plan their travel itineraries and hotel accommodation ever so thoroughly but forget to check on available good hospitals at destinations. Keep some shortlisted hospitals’ contact information handy for your travel.

6. Take precautions for allergies, weather, and air and water pollution

If you or any of your family have a history of allergies or food intolerance, research the local restaurant options at your destination. If you won’t be able to get some foods that you need, make plans to take some canned supplies with you (within what you’re allowed to bring into the new country). And let the airlines know your special diet needs at least three days before travel. Take the right clothes for the weather at your destination. If air pollution is an issue, change your plans to stay at places where the air is clean, fresh, and restorative. Plan to buy mineral water at supermarkets near your accommodation if drinking water is not the best in the country of visit.

 

5 tips for staying healthy during vacation travel

Now that we’ve explored some wise things to do before you travel, let’s focus on what you can do during your travel to enjoy yourself and get a bit of smart healthcare thrown in.

Surely you want to look fitter and feel great when you return home after a splendid time off, don’t you? Here are some easy-to-handle on-hop self-care tips.

 

1. Stay hydrated all the time, whether you’re indoors or outdoors

The more water you drink, the more you flush out toxins from your system. This will give you more energy to do many activities. Don’t reach for a snack when you feel a bit anxious during hectic sightseeing days. Instead, good old H2O is the way to go. Dehydration is common when traveling, so keep your water bottles full and take a sip or gulp often.

 

 

Stay hydrated all the time, whether you’re indoors or outdoors

 

 

2. Eat a big breakfast every morning, and make lunch or dinner small

Start your day with a nutritious breakfast with lean protein, dairy products, whole grain cereals, and fresh fruit to jumpstart your metabolism. Get some salad and fruit lunches at local eateries at midday, and enjoy small but deliciously wholesome dinners before returning to your place of stay. Don’t sleep at night on a heavy stomach.

3. Walk, walk, walk, walk – go everywhere and anywhere on foot

In the opinion of Chiara Marras, writing in Ecobnb.com, you’ll never really know the beauty of the place you visit unless you walk everywhere on a seasonal break. Imagine the joy you’ll get in your destination’s by-lanes and side streets, scouring the shops, taking in the sights and sounds, and making friends with the locals and their culture. The more steps you take, the better you’ll look when you get back all trim and fit.

4. Take your medicines on time wherever you are during the day

There’s never a good excuse for missing your due medications at the correct times of the day, just because you were too busy enjoying seeing new places and people. What is so hard about carrying your medicines in your backpack or handbag and popping a couple of pills at the proper times during the day? Some things don’t get days off, and taking medications is one of them.

5. Sleep during outstation stays is very important … so zzz peacefully

Sleep renews your body’s spent resources. A good 6-8 hours of sleep at night on getaways is like filling up the gas tank for the next day’s outings. Most often, travelers like to make merry at hotels and nightclubs because those are part of the local fare. Do these sporadically and within limits. Don’t cut back on sleep continuously every day and wake up at your crabby best every new day.

 

In summary

Make travel and time out the most memorable days to treasure forever. Being prepared and sensible are the ways to make the most of away-from-home time. Wherever you go, breathe in the new air. Fill your heart with loving care.

 

 

References:

  1. Newsonen, Susanna. Psychology Today. “How to Reduce Your Pre-Holiday Stress”. Accessed November 27, 2022. https://www.psychologytoday.com/us/blog/the-path-passionate-happiness/202106/how-reduce-your-pre-holiday-stress
  2. Marras, Chiara. Ecobnb.com. “The benefits of walking every day and on holidays”. Accessed November 27, 2022. https://ecobnb.com/blog/2016/12/walking-holidays/
  3. World Health Organisation. “Vaccines”. Accessed November 27, 2022. https://www.who.int/travel-advice/vaccines

 

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Lets Be Aware

Why Is International Men’s Day Important – Especially For Heart Health?

Why Is International Men’s Day Important – Especially For Heart Health?

Why Is International Men’s Day Important – Especially For Heart Health?

International Men’s Day falls each year on 19 November. The theme for 2022 is “Helping Men and Boys”. The International Men’s Day website tells us why it wants us to value the role men play in our lives:

“International Men’s Day is an opportunity for people everywhere of goodwill to appreciate and celebrate the men in their lives and the contribution they make to society for the greater good of all.”

International Men’s Day was first celebrated in 1999 by Dr. Jerome Teelucksingh, Professor of History, University of the West Indies in Trinidad and Tobago, to commemorate his father’s birth anniversary. He encouraged everyone to use this day to bring up issues that concern men and boys.

It’s essential to note that one of the main pillars of International Men’s Day is a promise to take care of men’s health. Men worldwide are encouraged to speak up about their well-being, health struggles, and the societal conditioning they are subjected to. Many men feel reticent and less “manly”, even in today’s times, to share their health issues openly and seek medical help.

We want to dedicate this article to all men and boys in this world to thank them for making our lives complete − and to ask them to take care of their health, especially their hearts.

 

Do you know what the top health risks for men are?

Men are more likely to avoid health alerts and doctors than women. As stated by author Brian Krans, in the article “Dear Men: Here Are 9 Things You Need to Get Checked” in Healthline, “Women are, in fact, 100 percent more likely to see a doctor for examinations, screenings, and preventive health consults.”

But as men increasingly fall prey to serious illnesses as early as their forties and fifties, it’s wise for them and their loved ones to be aware of their most serious health risks and be proactive in seeking precautionary healthcare.

According to Mayo Clinic, the top three ailments that affect men are (in this order) heart disease, cancer, and unintentional injury. Other ailments in the “top diseases of men” category are COPD and other respiratory disorders, alcohol addiction, depression, liver disease, diabetes, pneumonia, skin cancer, and HIV and AIDS.

Many men who suffer from a combination of two or more diseases, like obesity, cholesterol, diabetes, and hypertension, may not realize that disease combinations can have a multiplicative effect on the heart. Family history further compounds the issue.

Going by the facts from the Centers For Disease Control and Prevention (CDC), “1 in every four male deaths is caused by heart disease. Half of the men who die suddenly of coronary heart disease had no previous symptoms. And, even if men have no symptoms, they may still be at risk for heart disease.” This is especially the case if they have inherited genetic predispositions to heart ailments.

Further, according to WorldStroke.org, there are over 13.7 million new stroke victims each year, of which men account for 56%.

If heart attacks, strokes, and other forms of heart ailments are so prevalent and of concern for men, what can they do to be careful with their health? And how can their families help them?

 

Here are the 3 most essential tips for heart health for men

The Big Three in healthcare for men are diet, exercise, and stress management. Let’s look at these factors in a bit of detail.

 

Diet management for men

In the words of Dr. Jasmine Shaikh, MD, in her article “What Is the Best Diet Plan for Men?” in Medicine.net, “Men need more calories than women due to their muscle mass and larger body size, and their daily calorie requirements will depend on their height, weight, and activity levels.”

The article recommends that moderately active men should eat about 2,200 to 2,800 calories per day, with most of these calories coming from a variety of fruits and vegetables that contain the necessary nutrients, vitamins, minerals, fiber, and phytochemicals.

 

 

Diet management for men

 

 

Including more fiber in the diet will help manage hunger and prevent certain diseases like prostate cancer and colon cancer that primarily affect men. Reasonable quantities of fiber can be had from whole grains (bread, cereal, pasta, brown rice, or oats) instead of refined grains.

Also, it’s essential to keep arteries unclogged by avoiding the cholesterol-increasing (LDL) saturated fats in food, and eating more cholesterol-eliminating (HDL) unsaturated fats. Try to get fats from nuts, seeds, and healthy oils like olive oil.

 

Exercise regimen for men

Exercise is an essential part of health and heart maintenance, as most doctors will advise. But with men, as explained by Arthur Allen in his article “Exercise Addiction in Men” in WebMD, there has to be care not to go to extremes.

Some overly fitness-conscious men may go overboard at the gym − or build the upper body more than they focus on whole-body fitness. With some other men, exercising may become an on-off activity. Too much eating or drinking on any day may drive guilt, and there may be some vigorous exercising the next day, but on other days there may be too much relaxing.

Doing too much at the gym is not good, nor is sporadic working out. Regular steady exercising that builds muscle strength and skeletal flexibility, reduces fat and flab, and encourages deep breathing is the way to go. Brisk walking or slow rhythmic jogging, followed by some yoga, is good enough for most working men who have less time to spend on elaborate workouts.

 

 

Exercise regimen for men

 

 

Depending on age, fitness levels, and the prevalence of diseases, any exercise regimen must be carefully planned with the help of a doctor. Never start exercising without medical approval, and also get all health parameters checked every three months (or as your doctor orders) after the age of 35.

 

Stress management and lifestyle changes for men

Emotions like sadness, anger, unhappy work circumstances, or a troubled home life – all these can add to pent-up stress without an outlet. Some psychologists attribute the smoking habit to a counterproductive form of stress management.

In the opinion of Wendy Rose Gould in her article “The Dangers of Bottling Up Our Emotions: in VerWellMind.com, suppressed stress can make men’s health very volatile and lead to sudden heart attacks or other mental health breakdowns.

Some of the best ways to manage stress are yoga and meditation, engaging in mindful activities like spending quality time with Nature or the family, and reducing work hours to avoid becoming too job-centric. Work-life balance is as essential to men as it is to women, and many men are now opting for Work From Home (WFH) lifestyles in tandem with their life partners, to give themselves more responsibilities at home that balance out life.

Smoking can be one other factor that affects men’s health seriously. Smoking seriously harms the lungs and heart, and we all know that already. There are great support systems, groups, and online forums where help can be found to quit smoking.

Also, excessive drinking of alcohol can lead to the development of chronic diseases and other serious mental and physical problems. Reducing alcohol intake can mitigate short- and long-term health risks.

 

In summary

On International Men’s Day this year, here’s a wish from our hearts to all the men across all ages and across the world: “Treat your heart responsibly.”

 

 

References:

  1. International Men’s Day November 19. “Men Leading By Example.” Accessed November 11, 2022. https://internationalmensday.com/
  2. Krans Brian. Healthline.com. “Dear Men: Here Are 9 Things You Need to Get Checked.” Accessed November 11, 2022. https://www.healthline.com/health/mens-health/things-you-need-to-get-checked
  3. Mayo Clinic. “Men’s Health.” Accessed November 11, 2022. https://www.mayoclinic.org/healthy-lifestyle/mens-health/basics/mens-health/hlv-20049438
  4. Centers For Disease Control and Prevention (CDC). “Men and Heart Disease.” Accessed November 11, 2022. https://www.cdc.gov/heartdisease/men.htm
  5. World Stroke Organization. “Global Stroke Fact Sheet 2019.” Accessed November 11, 2022. https://www.world-stroke.org/assets/downloads/WSO_Fact-sheet_15.01.2020.pdf
  6. Shaikh Jasmine, MD. Medicine.net. “What Is the Best Diet Plan for Men?” Accessed November 11, 2022. https://www.medicinenet.com/what_is_the_best_diet_plan_for_men/article.htm
  7. Allen Arthur. WebMD.com. “Exercise Addiction in Men.” Accessed November 11, 2022. https://www.webmd.com/men/features/exercise-addiction
  8. Gould Wendy Rose. VeryWellMind.com. “The Dangers of Bottling Up Our Emotions.” Accessed November 11, 2022. https://www.verywellmind.com/the-dangers-of-bottling-up-our-emotions-5207825

 

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Diabetes Lets Be Aware

World Diabetes Day Message: Yes, You Can Keep Diabetes In Control!

World Diabetes Day Message: Yes, You Can Keep Diabetes In Control!

World Diabetes Day Message: Yes, You Can Keep Diabetes In Control!

It’s World Diabetes Day 2022! What better time can there be to make it your mission to keep diabetes at bay? You should be able to enjoy life without worrying about your diabetes going out of control and keeping you away from the simple joys of life.

It’s interesting to see that when World Diabetes Day comes around each year, people flood each other with positive anti-diabetes messages and remind each other to enjoy the many sweet moments of life.

But as the year wears on, most people can’t seem to keep their discipline going, and all that good cheer wanes gradually into careless negligence of health. We want to take this opportunity to arm you with general information on diabetes and tips to help you persist with an anti-diabetes regimen throughout the year.

An important point to note is that diabetes can lead to heart ailments. Did you know that 60-80% of diabetes patients die from cardiovascular events? That’s why Making India HeartStrong is championing a pledge this year encouraging people to care for their diabetes and their hearts.

Follow our ideas for safeguarding against diabetes and heart ailments – and enjoy the sweetest aspects of a life of healthful freedom.

 

What is diabetes, and why is it caused?

Diabetes is a disease that affects how your body uses blood sugar (glucose). Glucose is an essential energy source for the cells that make up the muscles and tissues. It’s also the brain’s primary source of fuel. But if your body cannot handle the glucose levels well, it can lead to other consequences, including damage to a wide range of your body’s organs and tissues – including your heart, kidneys, eyes, and nerves.

Too much glucose in your bloodstream needs a hormone called insulin (created by the pancreas), which controls and helps eliminate excess sugar. If your body either doesn’t make any insulin or enough insulin, or it makes insulin but your cells don’t use it properly, blood glucose levels will rise and go out of control.

There are three types of diabetic conditions to worry about. According to the American Diabetes Association, Pre-Diabetes is a stage preceding full-blown diabetes, which can affect health – significantly damaging the nerves in the body. In the case of Type 1 Diabetes, largely caused by genetic factors, the body does not produce insulin. With Type 2 Diabetes, the body creates insulin but doesn’t use it properly. This diabetes type is also often the result of a poor lifestyle like eating unhealthy foods, not exercising, being obese, or allowing blood pressure to remain uncontrolled.

 

Is diabetes preventable or controllable?

If you have inherited diabetic genes from your family, you must be cautious and check yourself early in life for any diabetes manifestation. You can keep diabetes under control or even delay or prevent its occurrence with a healthy lifestyle.

Sometimes you start seeing a pattern of slowly emerging diabetes when you have symptoms like feeling more thirsty than usual, urinating often, feeling tired and weak, feeling irritable or having mood changes, having blurry vision, having slow-healing sores, or getting a lot of infections, such as gum and skin infections. According to Cleveland Clinic, when you have any of these signs, you should immediately check with your doctor to confirm if it points to diabetes onset.

Like any other disease, diabetes, if checked early, can be managed well with a combination of medicines, healthy eating, and regular safe exercise. But if you have a hereditary predisposition to diabetes, or you have an unhealthy lifestyle, and you neglect the early symptoms of diabetes, it can take a lot from you and your doctor to keep the disease under control.

 

The other illnesses diabetes exacerbates

People with diabetes and other illnesses, like obesity, hypertension, or cholesterol, need to be extra careful. All these illnesses – and hereditary factors – can have a multiplicative effect on the heart.

Most people don’t realize how closely diabetes and the heart are connected. That’s one of the reasons why doctors will always check diabetes patients to see if they also have any other illnesses, especially heart ailments.

When you take care of your diabetes, you also take care of your heart. That’s double the gain.

 

3 of the best ways to manage diabetes

As we said earlier, the three main routes to controlling and managing diabetes are these:

 

1. Be very regular in taking your prescribed medications

This point cannot be emphasized strongly enough. It’s no use seeing a doctor and getting a prescription if the rigor of taking your medicines regularly (and on time) is not kept up.

Most importantly, check with your doctor well in advance about what you must do if you either forget to take medications on a particular day − or are traveling abroad and don’t know how to adjust the medication hours as you cross time zones.

If you feel discomfort or a change in your health condition after starting medications, let your doctor know. All it may require is an adjustment of the medication dosage by your doctor.

 

2. Eat healthy – less sugar and carbohydrates, more proteins

People with diabetes must avoid foods with high sugar or carbohydrate content because their bodies cannot process glucose well.

 

 

Eat healthy – less sugar and carbohydrates, more proteins

 

 

On the other hand, switching to a diet rich in proteins and fresh fruits, vegetables, lean meats, pulses, and whole grains can be excellent.

Instead of figuring it out yourself, get a trained dietician’s help to give you a meal plan suited to the type and severity of diabetes you have. Most importantly, adhere to the mealtimes correctly.

Avoid junk foods, eating out too often, snacking recklessly, or eating processed foods from cans and packs found at your supermarket. If you must snack, your dietician will give you healthy, diabetes-friendly alternatives to sugary bakes or snacks.

 

3. Exercise is a must – but make it an enjoyable daily routine

One of the best forms of exercise for diabetes management is daily walking. If you can get outdoors for at least half an hour each day, breathe in the fresh air, and walk at a brisk pace, you’ll do a great deal of benefit to your overall health.

Stress is also a factor to try and eliminate, especially if it’s adding to your hypertension or heart problems. So, yoga or pilates (done in moderation) are suitable for keeping the mind calm.

Always get your doctor’s okay before starting any exercise that you like. Over-vigorous exercise, now and then, is no substitute for regular moderate exercise.

 

World Diabetes Day – how to make it count

According to the International Diabetes Federation (IDF) website, World Diabetes Day was created in 1991 by the IDF and the World Health Organization − as a response to a growing global concern about the fast-escalating health threat posed by diabetes.

World Diabetes Day became an official United Nations Day in 2006 with the passage of United Nations Resolution 61/225. It is marked every year on 14th November, the birthday of Sir Frederick Banting, who co-discovered insulin along with Charles Best in 1922.

The theme for World Diabetes Day 2021-23 is “Access to Diabetes Care”. The idea is to get good diabetes care to those who don’t have it – and to encourage those who have access to good diabetes care to use it to live fuller and happier lives.

This year we call on everybody to join us in taking our pledge:

Knowing how diabetes care and heart care go hand in hand, let’s make our pledge to be doubly aware and doubly prepared. Life is 2 good!

 

 

References:

  1. American Diabetes Association. “The path to understanding diabetes starts here.” Accessed November 3, 2022. https://diabetes.org/diabetes
  2. Cleveland Clinic. “Diabetes: An Overview.” Accessed November 7, 2022. https://my.clevelandclinic.org/health/diseases/7104-diabetes-mellitus-an-overview
  3. International Diabetes Federation. “About World Diabetes Day.” Accessed November 7, 2022. https://worlddiabetesday.org/about/

 

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Aware Care Food Diet

Post Festival Detox: It’s Vital For Your Health And Well-Being

Post Festival Detox: It’s Vital For Your Health And Well-Being

Post Festival Detox – It’s Vital For Your Health And Well-Being

The time for festivities is over. You’ve had a grand time eating sweets and rich food (or maybe even imbibing alcoholic drinks) more than you should. You’ve spent sleepless nights in a rush of adrenaline, meeting with friends and family. You’ve given all your body care routines a big break − and shaken up the comfort of a regulated lifestyle. In short, you’ve let yourself go. Right?

Now you may start seeing all the signs of overdone festivity. Your hair and skin could look dry, or you may be puffy-eyed with sleepless stress. Your stomach may feel bloated or experience acidity. Your mind may seem tired, dull, inactive, and sluggish. And, your body could be struggling hard to bounce back to the normal routine.

Can just a few ultra-happy days cause such unpleasant after-effects, you wonder? Yes, they can. Post-festival disarray of your health and well-being is the cumulative result of many things you do when you let yourself off healthcare discipline.

It’s time to detox. But that does not mean starving yourself. It means getting back to a well-rounded routine that gently revives your mind and body. Let’s explore some rejuvenating ideas.

 

What is detoxification?

Kayakalp has a great analogy in one of their articles: “When you apply makeup on the face, at the end of the day the face needs a deep cleaning. Similarly, when the body consumes too many unhealthy foods, the body needs to undergo detoxification.”

Detoxification helps remove the toxins and waste from our blood through our lungs, kidneys, intestine, skin, and lymphatic systems. It also helps speed up metabolism and enhance overall health.

 

A few important reasons for healthy renewal

There are at least four big benefits to detoxing after festival overindulgence.

  • You need to bring your body weight back to what is normal. Overeating even for a few days can cause sudden imbalances that add to body weight. You may not see it all at once, but all that rich, oily food will take its toll unless, post-festival, you actively try to reduce any weight gain.
  • You need to remove excess sugar from your system. A vicious cycle starts when you eat more sugar. Your body needs to produce more insulin, which in turn puts a strain on your pancreas. If you leave this unwatched, it can cause chronic fatigue, diabetes, and other related illnesses.
  • You need to flush out the toxins that have accumulated in your body. Festival times can also be high-pollution times, affecting your immune system. This, in turn, may cause heart disease, strokes, and more.
  • You need to quickly and easily restore your body’s natural and healthy balance. Bad eating and lack of exercise can disturb body balance, leading to symptoms like sleep problems, water retention, bloating and gas, fatigue, sinus, muscle aches, and headaches. You have to reboot your body to a healthful state of balance.

 

Before you begin a revival regimen

If you have a genetic predisposition to heart disease − or some serious ailments like obesity, cholesterol, diabetes, or hypertension – these factors may combine to damage your heart with a multiplicative effect.

You may wonder if just a few days of leniency in healthcare can affect your heart. But, if you already have diseases that could affect the heart, let your doctor be in the loop to check your weight – and also your levels of cholesterol, blood pressure, and blood sugar. Then, after good advice, start your body refreshing regimen in earnest.

 

The different levels of healthful re-energizing

There are two levels to restarting good habits to bring back your well-being and health to normal states after festival extravagance.

 

1. Purifying the body through foods and drinks

Avni Kaul, Nutritionist, writing in NDTV.com, suggests that foods and drinks of the wrong kind, consumed during festive periods, need to be cleaned out by taking in other foods that are system-corrective. Here is a list you can follow.

 

 

Purifying the body through foods and drinks

 

 

  • Eat a lot of fresh fruits and vegetables: Fruits are packed with vitamins, minerals, nutrients, fiber, and various antioxidants.
  • Eat home-cooked meals: You will know exactly what ingredients are going into your every meal – and that is important.
  • Avoid heavy or processed foods: Oily foods, meats, and junk foods should be totally off your plate. These foods are not easy to digest and give your system too much to do.
  • Increase protein-rich foods: Protein keeps the stomach full, prevents overeating, and cuts down any sugar craving.
  • Eat healthy fats: A small amount of fat in your diet is good to make you feel satiated and crave sugary foods less. Choose mono-unsaturated fats rich in HDL cholesterol.
  • Eat probiotics: Probiotics are good bacteria essential to maintain good gut health. Foods like curd and yogurt are good probiotics.
  • Add more fiber: Fiber-rich foods are naturally detoxifying because they scrub off toxins from the intestines. Include a good assortment of fruits, vegetables, and whole grains in your diet.
  • Hydrate well: There’s no better substitute for water to renew and invigorate your body. The more water you drink, the more toxins and undigested food you help flush out of your system.
  • Keep a list of good foods to shop for: If you have choices before you that are good for your health, your food shopping will be much easier. Here are the foods to buy more of and consume: Lemon, honey, curd (or yogurt), beetroot, cabbage, turmeric, garlic, cinnamon, spinach, ginger, green veggies, cucumber, tomatoes, carrots, broccoli, celery, green tea, nuts, lentils, and fresh citrus fruits. All these are not just good to eat raw or lightly cooked, or blended into smoothies, but they are all rich in antioxidants and good for immunity building.

 

2. Revitalizing through lifestyle habits

Food is not the only way to perk up the body and mind. There’s a whole other level of restoration that you can benefit from. Here are some ways.

 

 

Revitalizing through lifestyle habits

 

 

  • Restart a sustainable exercise routine: If you’ve been habituated to an exercise routine that you did before the festival (and that your doctor has allowed) get back to it gradually. If you don’t have a specific exercise routine, see if you can add in some daily walking, and some good yoga stretches or light pilates, as Realbuzz recommends. Exercise makes you sweat out your body’s toxins.
  • Have sufficient sleep of 7-8 hours: The body repairs itself when you are asleep. Help it by gradually unwinding your activities for the day and going to bed at regular sleep time. This will energize your body and help remove toxic wastes through the body’s own rejuvenation methods.
  • Revive your mood and mind: Most people will say, after a festival season, that they have a hangover or a low mood … caused perhaps by “festival-high-withdrawal symptoms”. You can revive your mood and energy through deep breathing exercises, meditation, and slower and more mindful activities.
  • Pamper your skin and hair: Chances are you will look less blooming and your hair may look too dry after an overload of sugary foods. Spend time caring for your body and looks. This will not only bring you back to attractiveness physically but also do great things for your self-confidence and personality.

 

In summary

Festival time can feel great but also take its toll. De-stress your life. Reinvigorate your mind and body, to also help your heart. Fill your heart with loving care.

 

 

References:

  1. Kayakalp.in. “Post Festival Detox.” Accessed November 3, 2022.
  2. Kaul, Avni. NDTV.com. “Post Diwali Detox Tips: Do’s And Don’ts For Detoxification After Festive Season Binge.” Accessed November 3, 2022. https://www.ndtv.com/health/post-diwali-detox-tips-dos-and-donts-for-detoxification-after-festive-season-binge-2325715
  3. Realbuzz.com. “The Essential Post-Festival Detox.” Accessed November 3, 2022. https://www.realbuzz.com/articles-interests/health/article/the-essential-post-festival-detox/

 

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