How to Improve Gut Health Naturally
Your gut is a hard-working organ of the body that aids in the digestion of the foods you eat, absorbs nutrients, and utilizes it to energy and maintain your body functions. Not just this, it also helps keep your immunity balanced. Did you know that around 70 percent of your immune system is housed in your gut? Making sure that your digestive system is functioning properly is an essential part of regulating your overall health. How to know if you have poor gut health? Signs of an unhealthy gut are not just limited to the stomach,they include effects on skin, energy levels and overall health too. Here are 5 common signs of an unhealthy gut Upset stomach: Stomach disturbances like excessive burping, gas, bloating,flatulence, constipation, diarrhea, and/ or acidity Uncontrolled changes in weight, usually weight gain Sleep disturbances Constant fatigue Irritation and mood changes Is food intolerance a gut issue? Some people may find it difficult to digest certain foods and can show an unpleasant physical reaction to them. For example, bloating, diarrhea, etc. An easy way to know if you are intolerant to certain specific food items is to get a food intolerance test done. Please note that it is different from a food allergy. Food intolerance is related to the digestive system while food allergies involve the immune system. Allergy-causing food can trigger signs and symptoms more severe than food intolerance, including digestive problems, rashes, or swollen airways. Looking to book a food intolerance blood test? Get tested here. How to improve gut health naturally?Here we have covered practical and effective natural remedies for gut health: Eat fermented foods regularly Studies have shown that people who consume fermented foods (like yogurt, kimchi, idli, dosa, dhokla, etc.) on a regular basis have a diverse and healthy gut flora, also called gut microbiome. Your gut harbors trillions of friendly bacteria that helps your digestive system work well. Anything that maintains gut flora is a tonic for gut health. As per some researchers, fermented foods may give small colonies of existing bacteria a chance to grow and flourish. Explore your local cuisines to find what fermented food options they offer. 2. Asafoetida (Hing) for your rescue:Hing or Asafoetida is considered an important ayurvedic medicine that aids digestion and relieves gas-related problems. Though there is not much scientific evidence available, some studies have shown it to help boost digestion by increasing the activity of digestive enzymes. Moreover, it may help digest fat by increasing bile secretion from the liver.How to use Hing for stomach problems: Put half a teaspoon of asafoetida in lukewarm water and drink it right away. Many people have claimed that it relieves the gaseous problems and gas-related stomach pain right away.3. Eat less sugar and sweeteners: Eating a lot of sugary foods or artificial sweeteners may cause imbalance of gut flora. If you have to replace sugar, choose natural sweeteners like stevia, figs, dates, etc. A few animal studies reported that some of the artificial sweeteners like sucralose, aspartame can mess with good gut bacteria and destroy microbiome diversity in ways that may interfere with the digestive system’s natural mechanisms.4. Do not compromise on sleep:Irregular sleep habits and disturbed sleep can have negative outcomes for the gut flora. This may increase the risk of indigestion and gut inflammation. A plentiful and healthful sleep schedule helps keep your gut better functional. As an adult, aim for at least 7 hours sleep per day on an average. 5. Quit smoking for good:Smoking has zero benefits. Even the mood elevator effect is transitional and it ends up worsening long-term mental health picture. Research published has found that smoking may cause an increase in potentially harmful gut bacteria and decrease the levels of beneficial ones. This alters the gut flora and leaves you feeling cranky and bloated. 6. Eat slowly:Chew your food thoroughly. Never rush to finish your meals. This helps ensure complete and quick digestion and optimum absorption of nutrients. A healthy digestion process is what you need for reducing gut discomfort. 7. Add probiotics and prebiotics:Probiotics are the mixture of healthy gut bacteria. This can reverse the damage caused to your friendly bacteria and add more to maintain a balanced level. Yogurt or buttermilk is a popular probiotic food because it's widely available. Especially in summer, taking buttermilk alongside day meals is considered a good practice. Probiotics are the food for good gut bacteria. Mostly they feed on fiber rich foods. Aim to include more green leafy vegetables in the daily diet and cut down on junk food, one step at a time. Fiber-rich foods can be aptly called stomach healing foods.Along with the aforementioned tips, certain yoga poses and physical activity can help you maintain a healthful digestion. Remember to keep moving and sit less.Have a happy and naturally healthy gut!
Side Effects of not having a Healthy Sex life
The generational advancement in our society owes itself a healthy sex life. Sex- a term considered much interdicted in society, is the powerful reason for existence of the human society itself. The amount of sex a person tends to indulge in varies depending on a multitude of factors, like the age, the partner’s sex drive, level of relationship etc. Having sex regularly does come up with its own mutual benefits, from lowering stress and reducing blood pressure, to improving the functioning of the immune system; it is also responsible for putting you in a better mood! These account for having a healthy sex life. And while there are perks, there are also counter effects of not having a healthy sex life, leading to increased stress coupled with a few other concerns. How do you define a healthy sex life? With the daily hustle and bustle of life, maintaining a good and safe sex drive is essential. Time and effort from both parties are what keep the intimate relationship flourishing. Consent practiced with proper hygiene and contraceptives leads to numerous benefits such as low blood pressure, sound sleep, better heart health, increased libido etc, resulting in a person enjoying healthy sex life. To ensure healthy sex life, one can get themselves tested for any underlying issues, before committing themselves to a certain relationship. A sex hormone-binding globulin test (SHBG), is a protein made by the liver, found in both men and women, the levels of which can help determine sexual problems if any. Ways in which lack of action, can be bad for you: Apart from the anxiousness and stress, not having a healthy sex life can trigger a host of other problems such as Increased blood pressure levels: having sex in a way contributes to aerobic and muscle-building exercise, which not only makes you feel physically better but also helps calm anxiety and therefore keeps the pressure levels under check. Unhealthy sex practices can lead to increase in stress, which in turn can cause blood pressure to rise. Chances of prostate cancer: a few research studies have stated that orgasms lead to the regulation of the metabolic cells, and are also linked to low levels of stress, thus men who ejaculate often, have a lower risk of getting prostate cancer as it removes harmful substances from the prostate.The risk of prostate cancer increases with advancing age. Book a PSA test now. If PSA is found to be above normal values it may indicate cancer of the prostate. However, high PSA levels do not always mean cancer. Enhanced risk of heart disease: while regular sex is believed to improve blood circulation with healthier blood vessels, it is also known, that for males, the production of the harmful chemical, homocysteine, which can trigger cardiac problems, is reduced upon having sex. A major side effect of unhealthy sex life, therefore, is the chance of heart disease increasing. Unhealthy vagina: this especially holds true for women hitting menopause, as the body does not produce much oestrogen, long periods of not having sex can lead to tightening of the vaginal canal, and result in bleeding during sex. In contrast, healthy and frequent sex leads to regular blood flow and lubrication that keeps the vagina healthy. Prone to illness: though sex may reduce the probability of germ exposure, healthy sex is good for the immune system. It produces an antibody, Immunoglobulin, which shields from common cold and cough. People who seldom have sex are less prone to fall ill as compared to those who do not have an active sex life.Not sure how well are you keeping with your health status? Book a comprehensive health test package. Aches and pains experience: while having sex not only uplifts the mood, it is also beneficial when it comes to reducing pains and aches, menstrual cramps etc. Having healthy sex releases endorphins in the body which relieve and ease pain in the head, back, legs, or even arthritis pain. Quality of sleep: healthy sex releases oxytocin and vasopressin among the many hormones in the body that induces sleep. The many hormonal releases help curtail stress and get the body into routine sleep. Adversely, not having a healthy sex life, can lead to lower quality of sleep. In fact, vice versa, if you eye a healthy sex life, quality of sleep is equally important. More stress and anxiety: not having a healthy sex life can often put you at risk of heightened stress and anxiety. While having sex might be the last thing in your mind when you are stressed, it is actually proven to reduce stress through the help of hormonal release. The production of oxytocin counters the effects of the cortisol hormones, or the stress-inducing hormones. We have different lifestyles, preferences and health habits. All of us go through a range of physical, emotional, and mental feelings. If these tamper with the sex life, one should consult a specialist who can help them get through it and lead them towards a better and comprehensive sexual life. If you are worried about the side effects of not having a healthy sex life, talk it out; a few lifestyle changes, therapy, or meditation are some basics that might help.To ensure you have a healthy sexual life, you should have regular check-ups and examinations, which may include blood-test, urination sampling, genital and vaginal examination etc. These might also include tests for STIs, a major factor when it comes to healthy sex life, tests for sexual dysfunction, and for women, cervical cancer tests as well. Practicing an unhealthy sex life requires you to be a little concerned and find out the root cause, talk it out with your partner and a medical expert, and get yourself examined to keep an eye on your sexual health. Keeping these few points regarding the possible side effects of having an unhealthy sex life in mind can help you in large to get out of that spectrum and reap the many health benefits associated with sexual intimacy, letting go of the long dry spells!
Must know things about kidney biopsy
Kidney biopsy is a procedure to procure tissue samples from the abnormal kidney with an aim to identify the pathology. This test is also called renal biopsy test. It helps to correctly diagnose the various diseases, as well as help healthcare professionals to plan treatment and foretell associated prognosis.During the procedure, the tissue samples will be collected by your health care professional and then marked and labelled for identification before sending it to a pathologist for careful assessment under microscope. The reporting usually takes around 5 to 7 days depending on available laboratories and logistics. Make sure to get your kidney biopsy test report analyzed through an expert. Who needs a kidney biopsy? Kidney is your main excretory organ and helps the body to eliminate a variety of toxins from the body by producing urine. It also helps the body to maintain normal levels of various electrolytes in the body. The kidneys produce an average of around 2 litres of urine per day in a healthy adult. While most kidney problems are identified with simpler investigations like routine urine examination, urine gram stain and culture sensitivity, some people may need to undergo ultrasound of kidneys and on rare occasions require radiographic CT and special X Ray images. However at times when these investigations are not enough to correctly diagnose the pathology, a kidney biopsy is planned. Some of the indications of a kidney biopsy are as follows Blood (haematuria) or protein (proteinuria) in the urine Abnormal blood test results suggesting a kidney cause Acute or chronic kidney diseases where other investigations have not yielded fruitful results Nephrotic syndrome (a condition involving excessive leakage of proteins in urine) Glomerular disease (condition affecting the filtering units of the kidney) To determine the results of ongoing treatment like if the patient is improving or deteriorating In people with deteriorating kidney functions post-transplant, it helps to identify a specific cause and even save the transplanted kidney at times. In diagnosis of suspected kidney tumor. Other unusual or special conditions. How do you prepare yourself for a kidney biopsy? The risk of kidney biopsy though very small is not negligible and the same should be understood from the doctor before signing the consent for it. You are advised to disclose all your medical history to your doctor in advance like any history of other diseases like diabetes, high blood pressure, thyroid problems or any disease pertaining to heart or breathing or even a history of stroke. Any history of bleeding disorders must be told to your doctor. Disclose all the medications you are presently consuming especially if you are on blood thinners, non-steroidal anti-inflammatory drugs (NSAIDS) and aspirin. The most common complication is bleeding which may require blood transfusion or even surgery at times. For patients on aspirin medication should be stopped a week before surgery to avoid increased risk of bleeding. Medications to control high blood pressure may be taken till the morning of the procedure. Blood work up before the biopsy is done to rule out any pre-existing bleeding disorder, blood infection and low haemoglobin. You may also be advised to undergo investigations like chest X-Ray, ECG, Ultrasound and some routine blood work up prior to the procedure to determine the safety of anaesthetic agents You are advised to disclose any allergies if any specifically to contrast agents. The biopsy procedure may involve general anaesthesia, so patients are advised to have 6 to 8 hours of fasting before the procedure. Kidney biopsy test price may vary from lab to lab. Always book your test through a trusted lab partner. How is kidney biopsy done? Kidney biopsy is usually performed by a nephrologist or a radiologist. There are various methods to obtain a biopsy sample from the kidneys. The most commonly used approach is a percutaneous approach, however other approaches which can be employed to secure a tissue sample are laparoscopic, open and rarely trans-jugular. A laparoscopic approach involves the use of a thin biopsy needle through your skin to acquire samples of your kidney tissue. The procedure is usually completed within an hour. The patients are advised to lie prone with a firm support under the belly unless biopsy is indicated in a transplanted kidney. Special circumstances like obesity or pregnancy may require lying down, seated, or other comfortable positions. Procedure requires intravenous (IV) or local sedatives to help you stay comfortable during the procedure. Radiological assistance may help guide the location, depth and angulation of biopsy needles to secure adequate biopsy samples. Finally the desired puncture site is cleaned with an antiseptic solution to avoid infection. The health care professional might ask you to withhold your breathing during the biopsy to avoid damaging blood vessels and normal organs. The procedure does not require any stitches and just a normal dressing is sufficient at the puncture site. Post kidney biopsy care and risks Post procedure the patients are observed for signs of bleeding with continuous monitoring of vitals. Typically patients are advised bed rest for a duration of 12 to 24 hrs. Patients are advised to refrain from heavy lifting, strenuous exercise and competitive sport for a couple of weeks post procedure. While minimal amounts of blood in urine post biopsy is expected, passage of blood in urine beyond 24 hrs of biopsy is unusual and requires urgent attention from your concerned doctor. Pain at the site of biopsy is mild and usually lasts only for a few hours post procedure, however continuous worsening of pain requires thorough evaluation. Other red flag signs are unable to pass urine, high fever or have loss of consciousness post biopsy. Pain, redness, swelling and oozing of tissue fluids from the biopsy site indicate infection. The biopsy report takes around 5 days however you may have a provisional report in a couple of days.
Your Guide to “Desk Exercise” at Workplace and Staying Fit
For those who love exercising but find it difficult to fit it into their daily schedules especially with offices reopening after an almost two years halt, you might want to try and do some desk exercise and workouts that will help you stay fit and healthy. Most of us spend the majority of our day at the work desk, almost 8-10 hours we are at the desk. Wellness and health are imperative, and one does not always need a yoga mat, plates, and dumbbells to exercise and keep healthy; desk exercise or what is now commonly called ‘Desk exercise’ is the new trend. Excessive sitting comes with counterproductive effects on our health. Poor posture with little to no movements can cause musculoskeletal disorders. Apart from neck pain, lower back pain, and stress, it can also lead to high blood pressure, and weight gain; and in certain cases, some heart ailments, diabetes, and other chronic conditions can also prevail.Stay in the know of your inner health with our specially curated health checkup packages. Even spending the least 10-12 minutes exercising at the desk can help with blood flow and provide energy to go all day long. Analysis shows that in order to avoid being desk potatoes and just staying in one position, little to moderate movements till the water cooler, using stairs in place of the lift, talking while walking etc. are some easy ways that can help. The business will also be in turn rewarded well when the employees stay fit and healthy. Here are some desk exercises that can be performed, the benefits of which are endless, right from keeping the weight in check, improving health conditions, uplifting the mood, and ultimately boosting energy needed for prolonged hours of sitting. A few of them include: Neck twists: In a straight sitting position, lean your head forward, slowly turn the neck in the left direction, pause, and repeat the same in the right direction. Try to do it 3-4 times on either side. When you find yourself unable to get away from the desk, this is one of the best exercises to perform. Shoulder stretches: Hold your hands together; bring them above your head with the palms facing upwards, and try to push the arms or stretch them as much as you can. This is a great way to help release the neck and shoulder tension while on a desk. Hamstring pulls: This is a simple one that can be done while just sitting on the chair. Place both the feet on the ground, extend one led outward, and try to touch your toes, hold it for 2-3 deep breaths, and then repeat the same with the other leg. Wrists and finger stretch: This is by far one of the most important and useful desk exercises since most of our time goes texting or typing on screens. Hold your hands straight in front of you with the palms facing down and the fingers facing inwards toward your body. To make the maximum of the stretch, hold it till you feel the tension release or hear those cracking noises from between the fingers. This can be repeated any number of times throughout the day. Oblique turns: A lot of us sit on a swivel chair; why not use it as a prop to help exercise? Sit upright and with the feet a little above the ground, twirl it around while holding on to the edge of the table. You can do this back and forth 10-15 times, this helps fix the oblique abs. Shoulder shrugs: Apart from shoulder stretches, this is another exercise that can be done sitting on a chair, raising the shoulders together upwards toward the ears, and dropping them simultaneously. This can also be repeated 8-10 times. Flutter kicks: This is not an actual kick, since we need to remember and respect the office environment as well, it simply is an exercise that works on the obliques and abdominals. Lift one foot 5-6 inches above the ground and pause, return the foot and repeat it with the other alternatively. Try this at least 10 times with both the legs. Chest stretch: Clasp your hands behind your lower back and push the chest outwards while slightly raising your chin, if you can, try and hold it for about 2-3 deep breaths. You can feel the stretch in your upper body with this exercise. Lower abs lift: Often you don’t want your co-workers to know you are exercising or stretching, this leg lift is one such exercise. Sit straight with your feet on the ground, slowly lift one leg up, while keeping the core tight, almost to a 90 degree, and try it out with the other one alternatively. You can do this for 8-10 seconds with both the legs around 7-8 reps each. To take the most out of this stretch, try lifting both the legs up together too. A piece of caution while working on these stretches is to not overdo them, though with each exercise you might feel a tension release or a muscle stretched, do only what is comfortable, as it is the workplace, we are referring to here.Too much sitting and less physical activity can hamper healthy lipid levels in the body. Book a lipid profile test and know for yourself. BottomlinePhysical activity can do wonders for our minds and bodies. If you work in an office setting and sit for the majority of the day, then implementing workplace wellness solutions related to exercise is critical. Next time you feel tired and your body feels strained, you can go for these easy exercises and stretches. They will help get the blood moving, pump up energy for the day long, build up strength and also prevent stiffness or any injury in the body. If you experience any discomfort, you can consult a doctor, they would be able to guide you better on how to proceed with moderation. These exercises do not require any kind of investment except for taking out some time that is essential to counter the effects of sitting in front of the screen all day. The more you move about, the better you will be able to maintain your energy Along with physical activity, health checkups are crucial to maintain a healthy body. Find comprehensive health packages here.