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Health




                                                                       







Walking... A Step in the Right Direction! 

( NIH )

Have you been thinking of adding more physical activity to your life? Starting a walking program may be a great way to be more active. And walking on a regular basis may lead to many health benefits. 

What are the benefits of walking?

Walking is the most popular physical activity among adults. Taking a walk is low cost and doesn't require any special clothes or equipment.

Walking may

* lower your risk of health problems like high blood pressure, heart disease, and diabetes 


* strengthen your bones and muscles 


* help you burn more calories

* lift your mood


Make walking fun by going to places you enjoy, like a park or shopping center. Bring along a friend or family member to chat with, or listen to some of your favorite music as you walk. Keep the volume low so that you can hear noises around you.






Do I need to see a doctor first?
 

Most people do not need to see a doctor before they start a walking program. But if you answer "yes" to any of the questions below, check with your doctor first.

* Has your doctor told you that you have heart trouble, diabetes, or asthma? 


* When you are physically active, do you have pains in your chest, neck, shoulder, or arm? 


* Do you often feel faint or have dizzy spells? 


* Do you feel very breathless after physical activity?

* Do you have bone or joint problems, like arthritis, that make it difficult for you to walk?

* Are you over 40 years old and have you recently been inactive?

* Do you have a health problem that might keep you from starting a walking program?



How do I start?


1. Make a plan

The following questions may help you get started: 


Where will you walk? 


How often will you walk?


Who will walk with you?

 
How far or for how long will you walk?


2. Get ready

Make sure you have anything you may need. Here are some examples:

shoes with proper arch support, a firm heel, and thick flexible soles

clothes that keep you dry and comfortable

a hat or visor for the sun, sunscreen, and sunglasses

a hat and scarf to cover your head and ears when it's cold outside


3. Go

Divide your walk into three parts:

Warm up by walking slowly.

Increase your speed to a brisk walk. This means walking fast enough to raise your heart rate while still being able to speak and breathe easily.
Cool down by slowing down your pace.

When walking, be sure to use proper form:

Keep your chin up and your shoulders slightly back.

Let the heel of your foot touch the ground first, and then roll your weight forward.

Walk with your toes pointed forward.

Swing your arms naturally.



4. Add more

As walking becomes easier, walk faster and go farther. Keep track of your progress with a walking journal or log. Record date, time, and distance. Set goals and reward yourself with a relaxing shower or 30 minutes of quiet time to yourself.

Review the sample walking plan for suggestions on how to start and slowly increase walking.





What about safety?

 
Keep safety in mind as you plan when and where you will walk.

Walk with others, when possible, and take a phone and ID with you.

Let your family and friends know your walking time and route.

If it is dark outside, wear a reflective vest or brightly colored clothing. 


Be aware of your surroundings.



How can I make walking a habit?

The key to building any habit is to stick with the new behavior. Having a regular walking buddy may help keep you going—even on days when you would rather stay home. You can cheer each other on and serve as role models for friends, family members, and others.

When barriers come up, like time demands or bad weather, think of ways to beat them, like walking inside of a shopping center. If you have a setback, start again as soon as you can. With time, walking will become a part of your daily routine and may make it easier to try other types of physical activity.


How much do I need to walk?


150 minutes

Amount of time adults need per week of moderate-intensity aerobic activity (activity that speeds up your heart rate and breathing) to stay healthy.


Break it down

30 minutes per day x 5 days per week = 150 minutes per week

Walking briskly for 30 minutes per day, 5 days a week will help you meet this goal. But any 10-minute bout of physical activity helps.


Split it up

10 minutes + 10 minutes + 10 minutes = 30 minutes

If you can't walk for 30 minutes at a time, you can take three 10-minute walks instead.


Step it up

For more health benefits and to control your weight, you may need to walk more. Aim for 300 minutes each week, or about 1 hour a day for 5 days. The more you walk, the more health benefits you may gain!


Should I stretch before I walk?

Most experts advise stretching only after you have warmed up. To warm up, walk slowly for a few minutes before picking up the pace.

Stretching gently at the end of your walk may help build flexibility. Do not bounce or hold your breath when you stretch. Do each stretch slowly and move only as far as you feel comfortable.







How to get rid of knee pains?

We have to follow two golden principles in order to get rid of knee pains

1. Eat to live, live not to eat.
2. Eat less - Work more

Overweight is the main cause of the knee problems.


Completely avoid the following items:

a) Potato

b) Curd ( but, you can take buttermilk )

c) Bengal gram flour


Always keep a gap of three hours between eating and sleeping.





How to lose weight? 


The Golden rule to lose weight:



BURN MORE CALORIES THAN THAT YOU TAKE IN.








అధిక  బరువు  తగ్గడం ఎలా ?

బరువు తగ్గే  ముందు మన  బరువు ఏ స్థాయిలో ఉందో అంచనా వేసుకోవడం  ముఖ్యం. ప్రపంచ  వ్యాప్తంగా బరువు  అంచనాకు  'బాడీ మాస్  ఇండెక్స్' ఉపయోగిస్తారు .  



ముందుగా ఈ  'బాడీ  మాస్  ఇండెక్స్'  ఎలా  కొలుస్తారో  చూద్దాం.  ఉదాహరణకు  నా  ఎత్తు  1 మీటర్  90 సెంటిమీటర్లు, బరువు  90 కేజీలు .  


అప్పుడు, నా  బాడీ  మాస్ ఇండెక్స్= బరువు /(ఎత్తు+ఎత్తు ) =  90/(1. 90+1. 90) = 23. 68. ఈ  ఇండెక్స్ 25 కంటే  ఎక్కువ  ఉంటే మనం  అధిక  బరువు  ఉన్నట్లు  లెక్క . నేను  ఇప్పుడు  23. 68 ఉన్నాను కాబట్టి  సాధారణ బరువు  కిందే  లెక్క. మన  బరువుని  ఇంకో  విధంగా  కూడా  లెక్క  వేయవచ్చు .  ఇప్పుడు  నా  ఎత్తు  1. 90 సె. మీ . నేను  నా  ఎత్తులో చివరి రెండు  అంకెల కంటే, అంటే  90 కేజీల  కంటే  ఎక్కువ  బరువు  ఉంటే  అధిక  బరువు ఉన్నట్లు  లెక్క .  


ఇప్పుడు మీరు కూడా  మీ  బరువును  పై  విధంగా  లెక్క  వేయండి . మీరు  అధిక  బరువు  ఉన్నట్లయితే  నేను ఇక్కడ  చేస్తున్న  సూచనలు  పాటించండి . 


1. మనము ఉండవలసిన  దానికంటే  10 కేజీలు  ఎక్కువ  ఉంటే అసలు  కష్టాలు  ప్రారంభమవుతాయి . 


2. బరువు  తగ్గడానికి  ఒక  బ్రహ్మసూత్రం  ఉంది: 'మనం  ఖర్చు చేసే  శక్తి  తీసుకునే  శక్తి  కంటే ఎప్పుడూ   ఎక్కువగా  ఉండాలి'. 


3. ప్రతిరోజూ  ఎంత  ఆహారం  తీసుకుంటున్నామో  గమనించాలి. ఒకేసారి  ఆహారం  తగ్గించకుండా రోజు  రోజుకు  కొంతమేర  తగ్గించుకుంటూ  పోవాలి .  అంటే  పూర్తిగా తగ్గించుకోకూడదు .  కొంతమేరకే  తగ్గించుకోవాలి . 


4. రోజూ  ఐదు  పూరీలు  అల్పాహారంగా   తీసుకునే  వారు  మూడు  పూరీలతో  సరిపెట్టుకోవచ్చు . మధ్యాహ్నం  రెండు  తడవలు  అన్నం  పెట్టుకునే  వారు ఒక్క ప్లేట్  తో సరిపెట్టుకోవచ్చు .  ఆహారాన్ని  ప్రతిరోజూ  ఒకే  సమయం  లో  తీసుకోవాలి . 


5. మన  భారతదేశం లో ఎక్కువ మంది ఉదయం  పూట  తక్కువ  తిని  రాత్రిపూట  ఎక్కువ  లాగిస్తారు .  కాని  బరువు  తగ్గాలంటే  ఉదయం పూట ఎక్కువ  తిని  రాత్రి  పూట  తక్కువ  తినాలి .  ఉదయాన్నే  బాగా  లాగించాలి . మధ్యాహ్నం  కొంత  తగ్గించాలి . రాత్రిపూట ఇంకా  తగ్గించాలి .  మనం రాత్రిపూట  చేసే  పని  తక్కువ  కాబట్టి  ఆహారం  కూడా  తక్కువ గా  తీసుకోవాలి . 


6.  ఎక్కువ మంది  తిన్న  వెంటనే  నిద్ర  పోతారు . రాత్రి పూట  ఎక్కువ సేపు  మేలుకుంటారు . ఇవి  రెండూ  ప్రమాదకరమే .  రాత్రిపూట  నిద్రపోవడానికి  కనీసం  రెండు మూడు  గంటల  ముందే  ఆహారం  తీసుకోవాలి .  తిన్న వెంటనే  నిద్రపోతే  పొట్ట, ఊబకాయం  వస్తాయి . 


7. ఉదయం  కనీసం  ఒక  గంట  సమయాన్ని  వ్యాయామానికి  కేటాయించాలి .  ముందు  వాకింగ్  లాంటి తేలికపాటి  కార్యక్రమం తో  ప్రారంభించాలి . రోజులు  గడిచే కొద్దీ  వ్యాయామ  తీవ్రత  పెంచాలి . 


8. మీరు  తీసుకునే  ఆహారంలో  స్వీట్లు , నూనెలు మరియు  డాల్డా  వంటివి  తగ్గించుకోవాలి . రాత్రిపూట  ఇలాంటి  పదార్ధాలు తీసుకోవడం  ఇంకా  ప్రమాదకరం . 


9. కొంతమందికి  కొన్ని  ఆహార పదార్ధాలు గిట్టవు . పెరుగు, ఆలుగడ్డ  మరియు  సెనగపిండి  వంటివి  వారి   మోకాళ్ళ  నొప్పులకు  కారణమవుతాయి .  వారు  అటువంటి  ఆహార  పదార్ధాలు నిషేదించాలి  . మజ్జిగ  వంటికి చాల  మంచిది .    


10. మీరు  భోజనానికి  ముందు   పెద్ద  పళ్ళెం  బదులు  చిన్న  పళ్ళేన్ని  తీసుకోవాలి .  


11.  రాత్రిపూట  నిద్ర  తక్కువైతే  ఊబకాయం  వచ్చే  అవకాశం  ఉంటుంది . కాబట్టి  ప్రతి  రాత్రి  7 గంటలు నిద్ర  పోవడం  మంచిది . 

12. మానసిక  వేదనలతో, కుటుంబ  సమస్యలతో ఉన్న  కొందరు బరువు  పెరిగే  అవకాశం ఉంది .  ఎందుకంటే  మనం సమస్యలతో  ఉన్నప్పుడు మనకు  తెలియకుండానే  ఎక్కువ  ఆహరం  తీసుకుంటాము . 

13. పండ్లు, ఆకు  కూరలు, కూరగాయల వంటివి ఎక్కువ  తీసుకోవాలి . నూనెలు, వేపుళ్ళకు  దూరంగా ఉంటేనే  మంచిది . స్వీట్లు మహా  ప్రమాదకరం సుమా . 

14. ఎప్పుడూ  ప్రకృతితో  సహవాసం చేయండి . ప్రకృతికి  దగ్గరగా  జీవించండి .   చెట్లు  నాటండి . కమ్మని  గాలిని  పీల్చుకోండి . 

15. మద్యం  అలవాటు  ఉంటే దాని జోలికి  తక్కువ  సార్లు  వెళ్ళండి . మద్యం  మనం  తినే  ఆహారాన్ని క్రొవ్వుగా  మారుస్తుంది .  ఎంత  తక్కువ  సేవిస్తే  అంత మంచిది . 

బరువు  తగ్గాలంటే  ముందు  మనకి  దృఢమైన సంకల్పం  ఉండాలి . మనవాళ్ళు  బలవంతపెట్టినా  మనం  ఎక్కువ  తినకూడదు . బరువును  ప్రతి రెండు రోజులకొక సారి చూసుకొంటూ ఉండాలి . నేను  కొన్ని నెలల  క్రితం  103 కేజీలు  ఉండేవాడిని . అప్పుడు  ఏ  పని  చెయ్యాలన్నా  శరీరం  సహకరించేది  కాదు . కానీ  పట్టుదలతో 4 నెలల్లో  80  కేజీలకు  బరువు  తగ్గించుకొన్నాను . పై  సూచనలు  పాటిస్తే  మీరూ అధిక  బరువు  తగ్గించుకోవచ్చు . ట్రై  చెయ్యండి . 

                                                           *అల్ ద  బెస్ట్* 






Surprising ways to use onions

Onions can spice up any dish by providing layers of texture, flavors and taste, but they're useful not just in the kitchen. From removing acne to cleaning the grill, here are nine surprising ways you can use Onions.


Clean Rusty Knives: Have rusty knives lying around that you are hesitant to use? Plunge your knife into a large raw onion and this will immediately remove rust.

Soothe a Bee Sting: If you are ever stung by a bee, rub an onion on your skin. It will ease the soreness.

Color Easter eggs: Onion skins make great dyes! It's as simple as wrapping eggs in onion skins, tying them up in a towel to secure them, and boiling as usual. They'll come out with a beautiful, orange tint.

Get Rid of that Paint Smell: Is the smell of new paint keeping you up all night? Rather than purchasing expensive room freshener, place several freshly cut slices of onion in a dish with a bit of water. Leave the bowl in the newly painted room overnight, it will combat the unpleasant, and sometimes unhealthy, odors of paints and varnishes.

Clean Your Grill: Chop an onion in half, and then use a fork to hold half of an onion to scrub the grill.

Acne Remover: The magical onion enzymes are also effective for "removing acne". Mix crushed onion slices with water and apply to acne. The components of the onion are harsh on zits and effectively remove them.

Soothe a burn: Onions also have antibacterial properties and hence keep a wound from becoming infected. Rub an onion on top of a burn to soothe the pain.

Polish Metal: Crush a raw onion and combine it with equal part water. With a cloth, dab it on the metal surface. Rub until they're shiny and clean.


Soak up the smell of burnt rice: Want to get rid of that burnt smell of rice that seeps into every corner of your house? Place half an onion next to the stove — it'll absorb the smell.


By Muneet Kaur Walia

( Onions are also being used as local Viagra in India )









Why lack of sleep is bad for your health


Many effects of a lack of sleep, such as feeling grumpy and not working at your best, are well known. But did you know that sleep deprivation can also have profound consequences on your physical health?

One in three of us suffers from poor sleep, with stress, computers and taking work home often blamed.

However, the cost of all those sleepless nights is more than just bad moods and a lack of focus.

Regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease and diabetes– and it shortens your life expectancy.

It’s now clear that a solid night’s sleep is essential for a long and healthy life.
How much sleep do we need?

Most of us need around eight hours of good-quality sleep a night to function properly – but some need more and some less. What matters is that you find out how much sleep you need and then try to achieve it.

As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, it’s likely that you’re not getting enough sleep.

A variety of factors can cause poor sleep, including health conditions such as sleep aponea. But in most cases, it’s due to bad sleeping habits.


What happens if I don't sleep?

Everyone’s experienced the fatigue, short temper and lack of focus that often follow a poor night’s sleep.

An occasional night without sleep makes you feel tired and irritable the next day, but it won’t harm your health.

After several sleepless nights, the mental effects become more serious. Your brain will fog, making it difficult to concentrate and make decisions. You’ll start to feel down, and may fall asleep during the day. Your risk of injury and accidents at home, work and on the road also increases.

If it continues, lack of sleep can affect your overall health and make you prone to serious medical conditions, such as obesity, heart disease, high blood pleasure and diabetes.

Here are seven ways in which a good night's sleep can boost your health:

1. Sleep boosts immunity


If you seem to catch every cold and flu that’s going around, your bedtime could be to blame. Prolonged lack of sleep can disrupt your immune system, so you’re less able to fend off bugs.

2. Sleep can slim you

Sleeping less may mean you put on weight! Studies have shown that people who sleep less than seven hours a day tend to gain more weight and have a higher risk of becoming obese than those who get seven hours of slumber.

It’s believed to be because sleep-deprived people have reduced levels of leptin (the chemical that makes you feel full) and increased levels of ghrelin (the hunger-stimulating hormone).


3. Sleep boosts mental well-being

Given that a single sleepless night can make you irritable and moody the following day, it’s not surprising that chronic sleep debt may lead to long-term mood disorders like depression and anxiety.

When people with anxiety or depression were surveyed to calculate their sleeping habits, it turned out that most of them slept for less than six hours a night.


4. Sleep prevents diabetes

Studies have suggested that people who usually sleep less than five hours a night have an increased risk of having or developing diabetes.

It seems that missing out on deep sleep may lead to type 2 diabetes by changing the way the body processes glucose – the high-energy carbohydrate that cells use for fuel.


5. Sleep increases sex drive

Men and women who don’t get enough quality sleep have lower libidos and less of an interest in sex, research shows.

Men who suffer from sleep-apnea – a disorder in which breathing difficulties lead to interrupted sleep – also tend to have lower testosterone levels, which can lower libido.


6. Sleep wards off heart disease

Long-standing sleep deprivation seems to be associated with increased heart rate, an increase in blood pressure and higher levels of certain chemicals linked with inflammation, which may put extra strain on your heart.


7. Sleep increases fertility

Difficulty conceiving a baby has been claimed as one of the effects of sleep deprivation, in both men and women. Apparently, regular sleep disruptions can cause trouble conceiving  by reducing the secretion of reproductive hormones.


How to catch up on lost sleep

If you don’t get enough sleep, there’s only one way to compensate – getting more sleep.

It won’t happen with a single early night. If you’ve had months of restricted sleep, you’ll have built up a significant sleep debt, so expect recovery to take several weeks.

Starting on a weekend, try to add on an extra hour or two of sleep a night. The way to do this is to go to bed when you’re tired, and allow your body to wake you in the morning (no alarm clocks allowed!).

Expect to sleep for upwards of 10 hours a night at first. After a while, the amount of time you sleep will gradually decrease to a normal level.

Don’t rely on caffeine or energy drinks as a short-term pick-me-up. They may boost your energy and concentration temporarily, but can disrupt your sleep patterns even further in the long term.


How much sleep do you need?

Below is a summary of the National Sleep Foundation's sleep recommendations per day:
  • Newborns (0-3 months): Sleep range 14-17 hours each day 
  • Infants (4-11 months): Sleep range  12-15 hours 
  • Toddlers (1-2 years): Sleep range  11-14 hours 
  • Preschoolers (3-5): Sleep range is 10-13 hours 
  • School age children (6-13): Sleep range 9-11 hours
  • Teenagers (14-17): Sleep range  8-10 hours 
  • Younger adults (18-25): Sleep range is 7-9 hours 
  • Adults (26-64): Sleep range is 7-9 hours 
  • Older adults (65+): Sleep range is 7-8 hours 

Sleep well!

- For adults, it is necessary to sleep at least 7-8 hours daily.

- A comfortable bed and room temperature are a must.

- Try to ban television, laptops and music players in bedroom.

- Before going to bed, abstain from tea, coffee or any other form of caffeine for four hours.

- Maintain a sleep diary or you can call it a worry diary too. Before going to bed, write down all that bothered you during the day. And leave it there! Go to bed with a peaceful mind.

- Try to have your dinner around the same time every day.

- Avoid heavy meals at night. Have your dinner at least one and a half hours before going to bed.

- Many people find it easy to sleep after having a glass of hot milk post-dinner


( Inputs from PT, NHS and TOI )






Why is having health insurance important ?

By Radhey Sharma

The need for having a health policy is a very important one and you will truly get a dose of it yourself when you are whisked into a hospital for a week with acute viral fever. Being loaded with adequate health cover (also called mediclaim in India), I was safe with cashless hospitalization but are you ? 

Do you realize why is having health insurance so important and that too of an adequate amount ? We look at some important reasons for having a good health policy in your financial planning.

 1. No insurance means financial burden for an individual 

For individuals and families that are not having mediclaim or little, any hospitalization means spending money from their pocket to pay the hospital. With the current medical costs in India and worldwide rising year after year, this can set you back big time. In a country like India where you still boast of joint families and support to elderly parents, the probability of hospitalization each year is more. If you keep paying from your pocket each year, then essentially you have lost the plot of making money. Being uninsured is a dumb move to make. 

2. Being under-insured can lead to inadequate medical care

 Having a health policy is important and this is highlighted in the many occasions when you walk into a hospital for treatment and the first question they ask you is “Do you have insurance ?”. If you do, good luck. If not, they ask you to first pay up some amount as deposit before they can hospitalize you. Then they keep asking you for more money on a timely basis to make sure you can pay them. But what happens if you do not have the money to pay them ? They will obviously chuck the patient out and it is for this very reason that begin under-insured leads to inadequate medical care. A patient with mediclaim will be subject to more tests and care than one without one. It has been observed that no mediclaim can lead to more fatal outcomes for an individual. The inadequate medical care over a long period of time proves to be detrimental for the person. It is but obvious why having a health cover is important. 

3. Covering pre existing diseases

 It is a no brainier that one should look to have a pre existing diseases policy. The IRDA (Insurance Regulatory and Authority India) has mandated a maximum of 4 years after which your pre existing diseases need to be covered by your mediclaim policy but the health insurance companies could cover it much earlier as well. Remember that the probability that a pre existing disease recurs again is more than a new one happening, so this makes it more important for one to ask why having a health cover is important these days and especially for pre existing diseases. 

4. And then there are other policies apart from mediclaim

 Mediclaim is meant when you want to cover a 24 hours hospitalization. But what happens if a critical illness strikes you. Something like cancer will exhaust the limit of your mediclaim very quickly. Will you put in your own money towards treatment then ? That is precisely why a medical corpus is needed. Today’s medical emergencies are such that a simple mediclaim policy does not suffice. You need more policies.