Unhealthy lifestyle in men

Knowing what is right and what is wrong for your body isn’t always easy. Knowing where you stand today in terms of health, nutrition, lifestyle, stress management, mental health, etc. becomes important due to the kind of lifestyle we have created for ourselves.

Many health problems arise when you follow an unhealthy lifestyle, suffering from malnourishment and if/are addicted to smoking and drinking.

Factors that usually attract health problems are –

  • Stress
  • Unhealthy food
  • Lack of physical activity, sedentary lifestyle
  • Depression, anxiety – negligence towards mental health
  • Irregular sleep schedule, lack of adequate sleep
  • Incessant alcohol consumption
  • Smoking
  • Consumption of drugs

Obesity

Males have apple shaped body, so they are more prone for fat deposition in their abdomen region. Metabolic syndrome is a cluster of disease condition which arises due to central obesity. Obesity kills more people in this world than any other disease. Unhealthy food eating habits leads to obesity. Stress is also one major cause of getting obese.

How to prevent this:

  • Follow a healthy diet with lot of nutritious foods
  • Avoid starchy, canned, processed foods
  • Know what triggers you to eat more and control that impulse
  • Stick to eating healthy and not go off-wagon during vacations, festivals
  • Indulge in your favorite food, but in moderation

Diabetes

India ranks as number 1 country with maximum number of people suffering from diabetes. Unhealthy lifestyle, stress, obesity and genetics are the causes that trigger Diabetes condition. If diabetes is not managed properly then many other health issues await you in the future.

How to prevent this:

  • Include foods rich in fiber and protein
  • Control consumption of sugar-rich, carbohydrate-rich food
  • Pay attention to your mental health
  • 30 minutes of physical activity or any sort of cardio workout should be included in your lifestyle, at least 5 times a week
  • Change your lifestyle to live happily and disease free

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Heart diseases (Cardiovascular health)

Incidences of heart diseases are increasing in India again owing to lifestyle related concerns. Heart diseases include cholesterol, stroke, heart blockage, etc. This becomes a club of different disease condition which is again due to unhealthy lifestyle and food habits.

How to prevent this:

  • Learn to eat everything in proportion wise
  • Control and limit your intake of unhealthy fats
  • Get engaged in a relaxing or recreational activity like sport, yoga, dance, music
  • Include more of healthy fats in your diet
  • No amount of tobacco is safe, so avoid completely
  • Avoid too much of salt and sugar in your diet

Liver Cirrhosis

Cirrhosis is a liver disease caused due to heavy consumption of alcohol over a prolonged period. This fails liver and is irreversible condition and it leads to death ultimately. Men generally drink alcohol to socialize, for recreation or to cope with their stress.

How to prevent this:

  • Moderate or no consumption of alcohol, based on Doctor’s advice
  • Medications can reduce the symptoms
  • A healthy diet and exercise must be a part of your life

Wishing you a happy and healthy life. Take care.

Contributed by Kejal Shah – Founder of Nutrivity, Clinical Nutritionist and Diabetes Educator

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PCOD

I was once called a sexy-sleek woman with that Indian touch of sensuousness…..But now, not age, but a disease has mellowed me down in every such aspect of taking pride in being a women. My ovaries have many watery cysts, I have PCOD and I am living with it since 2003. Resultant effects are alarming. Enlarged ovaries, pressure on pancreas, zero control on menstrual cycle, fear of getting type-2 diabetes, dirty acne on face, mood swings like a pendulum…..so much for my grey cells to absorb!!

Now, I can only call myself lucky, as I have been able to conceive with the help of acupressure & the third attempt of IUI (Intrauterine Insemination) treatment led to fertilization of a healthy 23 mm sized egg. I delivered a baby boy with a NORMAL delivery. Had undergone Garbh Sanskar Vidhi, an Ayurvedic treatment for first 3 months post which I underwent a tough diet & walking regime, as I was determined not to undergo a C-section.

Determination has paid off in my journey so far, as I was gifted a handsome, healthy baby boy who is 6 years old now, with well-developed features & brain too!!But my happiness was short lived when in spite of breastfeeding for 1.5 years, my hope to restore my hormonal balance failed. I have PCOD even in 2014 now & nothing is fine anymore. Neither my periods NOR my looks.

Moral of the lesson: Preventing PCOD is better than cure. Ever since I knew from the internet that there is no cure to PCOD, I have had no options but to protect my body from its long-term consequences. Preventing PCOD is not easy task. Now I take Vit-B12, Vit-D3 tablets & calcium from natural food sources. I have stopped taking sugar. Initially, I started with sugar free natura but now I consume sugar from plant product like Stevia leaves. I have recently decided to detoxify my body with Virochan Ayurveda procedure & then attack inch loss, if not weight loss.

After spending 40,000 rupees on herbal treatment, I am still striving hard to slim down. I have some more money going into Ayurvedic treatment these days. But to prevent permanent health issues, I am ready to do EVERYTHING. After my Ayurveda Panchkarma, Yoga & Treatment for hormones, face, hair, inch loss, I will meet you again with proof of any answers to what works & what doesn’t. Watch out!!!

Contributed by Phani Trivedi – Founder at WasteEngage, Chairperson at Businesswomen Wing at Gujarat Chamber of Commerce

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Cervical-cancer

Forms of cancer that are specific to women are breast cancer (though few cases of male patients are also there), ovarian cancer, uterine cancer, cervical cancer. It is estimated that in India, about 160 million women aged 30-59 years are at risk of developing cervical cancer, and 77,300 new cases are diagnosed annually with 37,800 deaths, representing a whopping case fatality rate of 49 per cent.

What is a cervix?

Cervix is a fibromuscular tissue that is connects the genitals with the Uterus and is also called as the mouth/opening of the Uterus

What is cervical cancer?                                 

Cervical cancer is the cancer of the cervix, the opening of uterus. The cells on cervix begin to grow abnormally and sometimes if they are not treated, they can become cancerous.

What are causes of Cervical Cancer?

The main cause for Cervical cancer is getting infected with virus called Human Papilloma Virus (HPV). HPV is sexually transmitted and could have been acquired years ago, from the time when it is finally detected. There are various types (strains) of HPV that can lead to cervical cancer.

Who are susceptible to HPV infections?

  • Women who are sexually active with multiple partners
  • Women whose partner(s) have / had more than one sexual partner
  • Women with any sexually transmitted diseases
  • Women with immune system related problems

Women have undergone any of the following are also likely to be susceptible –

  •  Steroid medications
  •  Chemotherapy
  •  Transplanted organs

Symptoms of Cervical Cancer to watch out for –

  • Unusual discharge from vagina
  • Blood spots or light bleeding even without periods
  • Bleeding after menopause
  • Bleeding during or after sex
  • Anemia as a result of abnormal vaginal bleeding
  • Ongoing pelvic, leg or back pain
  • Urinary problems because of blockage of kidney or ureter
  • Bleeding from rectum or bladder
  • Unusual Weight loss

If you witness any of these symptoms, a visit to the doctor for a check-up is must.

How to detect cervical cancer?

PAP smear test is commonly used for testing cervical cancer. This test assures strong sensitivity and specificity for detection of cervical cancer or pre-cancerous stages.

If the results of the PAP test points towards cervical cancer, the doctor may advice for colposcopy/biopsy procedure for further confirmation before the right treatment is implemented for the patient.

One of the most preferred method of cervical cancer screening for women between 30 to 65 years is PAP+HPV together (also known as Co-testing) to be done every 5 years. This method of testing is certified by ACOG (American College of Obstetrician and Gynaecologists) and American Cancer Society.

Early detection and regular screening can save lives when it comes to cervical cancer.

When to take PAP test and a Co-testing?

  • The right age to do the first PAP test for screening is within first 3 years of becoming sexually active. 
  • After age 30, you must repeat the test every 2-3 years after discussion with your physician/gynecologist
  • Schedule your PAP when you’re not having your menstrual period
  • Co- testing needs to be done every 3 years for the age group of 30-65

Talk to your doctor more about it, ASK QUESTIONS!

But the GOOD NEWS is Cervical cancer is the only cancer preventable by Vaccination. Talk to a gynecologist for more information on cervical cancer vaccination for you and your female peers.

Wishing you a very Happy and Healthy Life. Take care.

Contributed by Dr. Anita Shukla, Leading Gynecologist and Obstetrician.

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Healthy-Heart

CHOLESTEROL sounds more like a threat call than an important molecule in the body. “Chole” come from a Greek word for Bile and Sterol are a collective group of molecules.

We all Have Liver and Liver produces about 1-2 grams of cholesterol daily based on our intake of cholesterol. In case the intake of cholesterol rich food is less than the production increases and vice versa. Cholesterol is important for the production for Vitamin D, Hormone production, bile juice, cell membrane.

Cholesterol being a fatty molecule it cannot mix with blood hence a transport agent in the form of Lipoproteins is used by the body to travel in our blood. These lipoproteins are what we call the HIGH-DENSITY LIPOPROTEINS_HDL AND LOW-DENSITY LIPOPROTEINS_LDL. The HDL brings the excess cholesterol to liver from all over the body for disposal hence its termed as GOOD CHOLESTEROL. On the other hand, LDL transports cholesterol and fat from Liver to all over the body and we call them BAD CHOLESTEROL. The LDL has the bad name as its associated with plaque formation and heart diseases. However another group of Lipoproteins called LP(a) are responsible for plaque formation on damaged artery sites (due to oxidation- when we breath air).

Cholesterol has several metabolic functions, high cholesterol is equal to muscle growth, muscle repair and it’s a precursor for reproductive hormones. So, cutting it down does not really help. For people on plant-based diets the potassium manganese ratio can alter the blood cholesterol and low levels of sodium can increase LD. What would help is lifestyle changes that help bring a balance in the levels of cholesterol.

1. Reduce stress- More the stress more cholesterol

2. Eat at least 1 cup of whole grains a day- More fiber less cholesterol

3. Eat at least 1/3 rd cup of nuts and seeds- Good fat kills bad fat

4. Include herbs and spices in your cooking- Aids in Digestion of the fat

5. Aim for 45 mins of concentrated activity or exercise everyday

6. Avoid processed foods-Anything that has a shelf life longer than natural foods

7. Eat at least 5 -7 servings of fruits and raw vegetables a day

8. Improve sleep quality by practicing yoga nidra – Sleep is an excellent healer

9. Use cold pressed oils for cooking- Groundnut, coconut, mustard or sesame oil

Change of lifestyle can bring a balance, reduce the levels of LDL. Fats can help us stay full and focused for longer time compared to carbs and proteins. Do not shun them in the name of cholesterol. Instead they will help you maintain a balance in the levels. Since it’s naturally produced by the body, we now know that its not harmful but beneficial in the moderate amounts.

Keep a track of your heart by doing regular health checkup. To know more, click here

Go ahead and keep your heart healthy!! Stay Happy and Healthy!!

Contributed by Anitha Narayamurthy, Dietitian and Clinical Nutritionist

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VitaminD

When was the last time you saw the mild sunrays in morning? Or waited for few minutes while your skin soaked in the sunlight at dawn.

Are you feeling depressed? Are you always hungry? Are you facing anxiety issues? Have you put on extra belly fat?

If yes to all the above, then your body might be deficient in Vitamin-D.

Vitamin-D deficiency is quite common, and yet most people are not aware when they suffer from it.

That’s because the symptoms are often subtle and non-specific, meaning that it’s hard to know if they’re caused by low Vitamin-D levels or something else.

Mild sunlight in morning is the best source of Vitamin-D. Other sources of Vitamin-D are cheese, egg yolks, soymilk, fatty fish, salmon, tuna, mackerel, mushrooms. If your daily exposure to sunlight is limited because you wake up at later hour, if you stay indoors for long duration, live in northern latitudes or have an occupation that prevents sun exposure you may be at risk of Vitamin-D deficiency.

If you think you may have a deficiency, it’s important that you speak to your doctor and get your blood levels measured.

Fortunately, a vitamin D deficiency is usually easy to fix.

You can either increase your sun exposure during morning, eat more Vitamin-D-rich foods, such as fish or fortified dairy products. You can also find a variety of Vitamin-D supplements. Vitamin-D supplements should be taken by advice of a doctor.

Common signs and symptoms of Vitamin-D deficiency –

  • Depression and anxiety

Body produces serotonin from the body chemical melatonin, melatonin is produced in response to sunlight, the more exposure to sunlight results in more melatonin thus more serotonin.

Too little of serotonin leads one to feel cranky, irritable, depressed, anxious.

  •  Muscle pain, bone pain, low bone density

Due to vitamin-D deficiency, there will be inadequate absorption of calcium in the body, vitamin-D helps in absorption of calcium. In case of inadequate Vitamin-D in body low bone mineral density can occur which results in chronic muscular pain, pain in joints, osteoporosis.

  • Hair loss

Stress, anxiety, depression, low immunity gradually causes hair loss. As all the above are signs of vitamin-D deficiency. Calcium, vitamins and minerals are major building components of hair and skin and nutritional deficiencies do affect their vitality.

65% of Indians have Vitamin-D deficiency! Get yourself and your family checked up for Vitamin-D. Click here to know more

  • Unexplained infertility

It is observed that the vitamin-D deficient women have less chances of getting conceived.

  • Poor wound healing

It’s also been suggested that vitamin-D’s role in controlling inflammation and fighting infection which is important for proper healing.

  • Poor immune function, increased risk of illness or infections

One of vitamin-D’s most important roles is keeping your immune system strong so you’re able to fight off viruses and bacteria that cause illness. It directly interacts with the cells that are responsible for fighting infection.

  • Constant feeling of fatigue and tired are the signs of low vitamin-D

If you find these symptoms then you lack vitamin-D, though it’s not life threatening initially but it does affect quality of life.

Wishing you a very happy and healthy life. Take care.

Contributed by – Dr. Anushree MV, an Ayurvedic physician specializing in weight loss, PCOS, thyroid disorders, diabetes, infertility and childcare.

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osteoporosis

Osteoporosis, is a disease where your bones start to become thin. This disease is d also known as ‘the silent epidemic’. Normally our bones reach maximum density halfway through our twenties and begin to get more slender from the time we hit our mid-30s. Women are generally at higher risk for osteoporosis since the process speeds up after menopause.

According to an imminent study, around one in 3 women and one in twelve men who have crossed the age of 50 have osteoporosis. However, there are considerable that you can take to diminish your danger of getting osteoporosis. Try not to give up without a fight!

Know The Symptoms:

Firstly get an X- Ray done to check the thickness of your bones. If any of your parents has a broken hip or if by any chance you have rheumatoid arthritis or have experienced menopause, getting a test done for osteoporosis in inevitable.

Quit Smoking:

Smoking builds your danger of osteoporosis in addition to the various other harms it does to your body.

Quit Alcohol:

Drinking more than 250 ml of Alcohol can build your danger of osteoporosis. Adhere to the amount prescribed by your doctor and try to avoid alcohol on certain days of the week.

Calcium:

You should consume at least 1000 mg a day of calcium in your diets. Try including fruits, yogurt, kale, okra and tofu in your diet as they contain 300-400 mg of calcium.

Vitamin D:

Vitamin D is very important for solid bones, yet it’s the one vitamin that is difficult to get enough of from nourishment alone in light of the fact that 80-90% of our vitamin D is assimilated through our skins from sunlight.

Exercise Regularly:

To secure your bone health, running, cycling, swimming and lifting light weights are all great. Try to work out for at least thirty minutes five times each week.

Take Supplements:

Your specialist may prescribe a supplement of around 25 micrograms a day of vitamin D. In some cases it’s given in mix with calcium. On the off chance that you have been found to have osteoporosis, taking a solution called a bisphosphonate can prevent it from deteriorating. These tablets are typically taken day by day, week after week or in some cases once per month. However, these supplements do come with some side effects. So, make sure you have a thorough conversation with your doctor.

Get a Test Done:

Finally, get a test done. We have packages for Osteoporosis Profile- 1, Osteoporosis Profile- 2, and Osteoporosis Profile- 3 which provides a comprehensive profile for better bone health-Ca, P, Alkaline Phosphatase-Total & Bone Fraction, DPD, Osteocalcin, 25 OH Vitamin D, PTH, E2. For test packages for Osteoporosis click HERE

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