Every conscious individual knows that sugar has become one of the serious impediments in the path of healthy life.

Sugar consumption has increased over recent decades, triggering a large number of new cases of diabetes, says a guide book—-“How to live to 110”.

“It is plausible—-but not proven—-that consuming large quantities of sugary drinks and foods can lead to diabetes, probably because the fructose they contain turns to harmful fat around your internal organs,” finds out the book.

Even if this turns out not to be a cause, it points out, there are other reasons why cutting back on added sugar is better for your long-term health.

Naturally occurring sugar, such as in whole fruit, shouldn’t be a problem. The sugar is released only slowly and your system should be able to cope with it. Fruit juices and smoothies release sugar faster, so don’t go overboard on drinking this.

“It is wise to cut right down on foods and drinks where sugar has been added. Sugar can be absorbed quickly into your blood as glucose and fructose, with the glucose putting pressure on your glucose control system and the fructose potentially turning into harmful fat around your internal organs,” states the book.

Ways to reduce sugar include

• - Give up non-diet, sweet fizzy drinks—some cans contain ten teaspoonful of sugar.
• - Restrict your sweet snacks and confectionery to at most one a day.
• - Cut down on jam, honey and syrup which are basically flavoured sugar.
• - Watch out for added sugar in the foods you buy — including in many that do not taste sweet. Check labels; tea spoon is 4g or 16 calories.

Choose starchy foods that release glucose slowly: Ideally, you want your starchy foods to release their glucose slowly so your system can cope without needing much insulin. How fast glucose is related depends on a range of factors—-for example, the book says, potatoes release the glucose in their starch quickly while barley much more slowly.

“Large scale studies have shown that starchy foods with a low-scoring glycemic index seem to reduce your risk of getting diabetes if you eat them regularly in place of other starchy food,” adds the book.

Be especially careful with snacks. A carefully chosen snack can stave off hunger until your next meal. Badly chosen, and you will consume a lot of calories and send your blood glucose and insulin levels flying, warns the book.

The worst snacks for this tend to be products made of flour and sugar, such as doughnuts, muffins, scones, cakes and biscuits. It’s best to eat these rarely. If you can’t resist, go for a small portion—-half a doughnut, say, or a single biscuit—and treat it as something special, advices the book.

Watch for signs and act early:

Many people have diabetes or –pre-diabetes, but do not yet realise it. They are not getting the medical help and advice they need and the glucose their blood may already be causing them harm.

Even more people are suffering from insulin resistance without knowing it, perhaps wondering why they are struggling with their weight .

Spotting the signs and taking action at an early stage can help you live longer with a better quality of life.

Your risk of diabetes is raised if:

• - A parent, sister or brother has diabetes or insulin resistance
• - You are male
• - You are Asian, black or from other minority races
• - Your risk increases with age, especially over 45.
• Your risk is increased if your waist is greater than:
• - Women 80cm/32in
• - Asian men 90cm/35in
• - White and black men 94cm/37cm

Taking action is very important, because you may be able to stop yourself getting full-blown diabetes; and, if you have it, managing your glucose levels is vital for your long-term health, says the book.

This is exclusively for those who snore and disturb sleep of their bed mates.But don’t brood,even if you snore regularly.making life a bit difficult for your partner or family.

Notably,snoring is among the more challenging of conditions to manage. Even today, there are no absolute cures for snoring.

Some people might take the extreme step of undergoing the knife to get rid of snoring but mostly, people avoid taking the surgical route. It is advised to consider the following tips to cure snoring or at least, decrease its intensity to a bearable level:

1. Try Different Sleeping Positions
While sleeping on your back is the ideal way to sleep, this position increases the likelihood of snoring. This position pushes the soft palate and tongue against the upper portion of the throat. This induces the high-pitched vibrating sound associated with snoring. You can try alternate sleeping positions like sleeping on the side. Try to use a full-length pillow.

2. Try to Lose the Extra Pounds
Among some chronic snorers, excessive body fat is responsible for their incessant snoring. When there is too much deposition of adipose or fat tissue around the neck, the internal components of the throat are compressed. This raises the likelihood of snoring louder. This also constricts the passage of air, raising the likelihood of snoring throughout the sleep.

3. Avoid Alcohol Intake Before Sleeping
Like most sedatives, alcohol is responsible for relaxing the muscles to an excessive extent. Due to excessive alcohol intake, muscles of the throat lose their ability to keep the throat stretched and fully dilated. This induces snoring, particularly if alcohol is consumed close to bedtime.

4. Avoid Smoking
Smoking has a direct, detrimental effect on the lungs. It reduces the vital capacity of the lungs. This is why the smoker tends to suffer from lack of oxygen when sleeping. This condition is called sleep apnea. Here, snoring is actually a desperate attempt by the body to regain some of the oxygen.

5. Open Your Nasal Passages
Blocked sinuses are a major reason why some people snore with a highly vocal echo. The intensity of the snore is impacted by the nasal passages. The narrower or constricted the sinuses, the pronounced the snore will get. Thus, keep a check on your tendency to catch the flu. If you do have a cold or a running nose, ensure that you take regular steaming sessions to clear your internal, nasal pathways, including the sinuses.

6. Disinfect Your Pillows
Pillows can be a source of allergy if you don’t clean them regularly. Pillows retain debris containing shredded flaky skin of the scalp, dandruff and hair shafts. These are sufficient to act as a breeding ground for many types of microorganisms. When inhaled, these allergens can cause reduced respiratory capacity, i.e. creating a problem akin to sleep apnea.

7. Remember to Drink More Water
When you are dehydrated, the natural secretions meant to keep the nasal passageways moist, get thickened. The constricted sinuses are unable to support free movement of air through the upper respiratory tract. This makes the breathing more labored and raises chances of snoring. Thus, keep yourself well hydrated by drinking more water throughout the day.

Pic Courtesy : ehow.com

Staying slim and fit not only makes one look glamorous but also helps in avoiding many ailments. Various medical research studies have confirmed that risk for heart disease, diabetes, stroke, cancer and dementia increases in direct relation to overweight and obesity .

Obesity means- BMI is 30 or more, whereas overweight means BMI is between 25 and 29.9. BMI=body weight in kg/(height in mts)2.

A widely accepted belief about mental health is that aging process brings its decline. However, researches have proved that increasing body weight is the primary cause of mental deterioration among the middle-aged and senior populations.

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A study team from the French research institute INSERM in Paris has demonstrated how increased blood pressure and other metabolic factors resulting from excess body weight causes middle-aged and older adults to experience a rapid decline in cognitive skills like thinking and memory. Small increase in blood pressure and blood glucose result in dramatically increased risk for many grave illnesses, especially dementia and Alzheimer’s disease.

High blood pressure and blood glucose, abnormal cholesterol and triglycerides and obesity make a deadly combination and create the perfect situation for germination of serious health concerns. They extend negative effect on brain cells thus increasing the risk of cognitive decline and Alzheimer’s disease by nearly 25%. .

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With the fast-paced life in a competitive environment, neck pain has become a common ailment even for young people, and Ranchi-based Allopathic-cum-homeopathic doctor Dr U S Verma advises to avoid stress and practice relaxation techniques.

If the pain, known as cervical spondylosis and a painful condition, persists for more than three months, is treated as a chronic ailment, says the Chief Medical Officer, the Birsa Agricultural University Hospital.

Dr Verma says a cocktail of homeopathic medicine and proper physiotherapy could cure cervical spondylosis completely.

“While allopathic has only pain killers, steroid injections or surgery as treatment for the painful disease, Homeopathic treatment is effective. But it will take as long as a year for complete cure,” Dr Verma, who has completed a diploma in medicine and surgery (homeopathic) after completing MBBS in Ranchi, says.
Besides ageing process, the doctor says, neck pain develops by an injury or improper sitting and sleeping postures, and in some cases hereditary.

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Advising regular exercise and stretches, the doctor also suggests avoiding stress, applying hot water bag on the affected area, using a soft neck collar, gently exercise the neck muscles, rest, avoid pillow and have a gentle massage.

• His tips for prevention of the disease are;
• Exercise regularly
• Take frequent breaks while driving
• Avoid sleeping on stomach
• Use seat belts and helmets to prevent injuries
• Use headsets while attending phone calls
• Don’t hunch while working on computers
• Keep the computer at eye level
• Avoid pillow

This is all about an article authored by Mari Anne-Alanzman and published by learning Rx.net.Here I reproduce the report verbatim in wider interest of children’s health in this part of the globe.

RECENTLY, THERE HAS BEEN RENEWED INTEREST in the question of whether dietary interventions can be useful for children with Attention Deficit Hyperactivity Disorder (ADHD). This article is not intended to be a review of the relative merits of different approaches, but rather a road map for how to implement approaches for which there is some positive evidence, safely and effectively. ADHD is not caused by your child’s diet, but increasing evidence suggests that some symptoms, particularly mood and self-control, may be affected by what she or he eats.

Eating and nutrition in children

The US Department of Agriculture provides Dietary Guidelines for Americans about every five years. In 2005, the familiar Food Guide Pyramid, showing the recommended number of servings per day for each food group, was modified and replaced by the first of two icons. MyPyramid showed portion sizes in cups and ounces instead of number of servings, with tables of specific recommendations for different age groups. MyPyramid was replaced by MyPlate in June 2011.

MyPlate is a simple guide showing that for each meal, one-half of the plate should consist of fruits and vegetables, one-quarter of protein, and one-quarter of carbohydrates, along with a serving of dairy or calcium-rich substitute.

Highlights include:

• Emphasis is placed on vegetables, fruit, whole grains, and low-fat dairy products.
• At least half of grain intake should come from whole, not processed, grains.
• Daily protein should come from a variety of lean meats and poultry, fish, cooked dry beans, eggs and nuts.
• Some oil is important for health, and should ideally come from fish, nuts, and liquid oils.
• Saturated and trans fats, cholesterol, salt and added sugars should be minimized.

The Food and Nutrition Board establishes the recommended daily allowance (RDA) for each nutrient for each age group. The RDA is the amount of a given nutrient that meets the needs of over ninety-seven percent of the population. Some nutrients do not have an RDA because insufficient information is available. RDAs are shown on labels of supplements and supplemented foods. Will eating according to these guidelines help ADHD? Possibly.

 But do we realise the above fact & take care of this blessing from God while there is time? NO!

Sadly, for most of us healthcare figures near the bottom of our priority list.It can save us a lot of trouble if we remember two time honoured sayings-“prevention is better than cure”&”a stitch in time saves nine” –meaning thereby one should have a healthy life style which will prevent many diseases & if one develops any health problem one must seek medical advice &help as early as possible.

Dr.Sudakshina Lala

In my experience as a gynaecologist I have seen that Indian women (even educated ones) have many misconceptions about natural gynaecological events as well as various problems. My request to the female members of our society is that- please don’t be ashamed or afraid to take medical help if you have any of the following problems-

• Normal length of menstrual cycle is 28+/-6days from first day of last M/C-if cycle becomes prolonged or short.
• Menarche is the word used to mark the onset of menstruation in a young girl ,average age is between 11 to 16 yrs. If menarche is too early or too late it may be due to some problem & must get investigated.
• Heavy bleeding, pain abdomen, vomiting, giddiness, headache during menses.
• Pain in lower abdomen & lower part of back
• Any abnormal discharge from vagina- blood stained, foul smelling, copious etc.
• Bleeding (even spotting)-between two m/c or after sexual intercourse.
• Menopause means cessation of menstruation in an elderly lady .average age of menopause  is 45 to 55 yrs. Any bleeding after menopause must be investigated.
• Pain , itching & burning sensation or any ulcer ,warts or other abnormal growth in private part.
• Breasts should be self –examined at least once every week. For  doing  this one has to feel all the parts of both breasts by lightly pressing with flat of the palm& feel for any lump , hard area, cord like feeling,or painful area. Also look for redness, thickening or puckering of skin or nipple& itching. If any of the above is found immediate medical advice must be taken.

I would like to emphasise again that early diagnosis of a disease or disorder makes treatment process less complicated, less time taking and less expensive. It makes prognosis better. So let us be proactive in matters of health.

A garlic a day 

Eat wholegrain foods: Make sure you have whole-grain bread, rice or pasta at least four times a week and you will reduce the chance of having cancer by 40 per cent.

Take care of your skin: Always wear sun-screen lotion during summers. It is advisable to use winter care creams to overcome the harsh and cold winds. The best cure is to smile through and your skin will shine with an extra dash. It’s no big secret!

Eat plenty of fish: Fish is the recommended diet for a longer healthier life. Studies have found that those who regularly ate fish were up to one-third less likely to get heart diesease than those who ate it less than once a month.

Try Tea : Tea is always good. Being a heavy tea-drinker can never have nagative effects. The protective effects of tea increase with the amount drunk, and people who are regular tea drinkers are the least likely to die of a heart attack.

Stop Smoking: Do not smoke your health away. Nicotine pathces, gums or inhalers might work for some individuals, or other methods, from hypnosis to acupuncture. More you are to smoke, more likely your are to develop cancer or heart disease.

Walk for Health: There is nothing better than walking. Walking a mile everyday, or taking reasonable exercise three times a week, promises to reduce the risk of heart disease, as well as strengthens bones and keeps them strong.
Buy a blood pressure instrument to monitor your B.P. before and after the walk.

Never sleep over a backache: It is never advisable to sleep over a backache. Research shows that people who take to their beds with backache take the longest time to recover. Those who avoid bed-rest and continue normal activities as much as possible have less pain.

Water spells health: Water flushes out the toxins. A good amount of liquid intake helps the entire system and of course is best for curing skin ailments. The average man needs 2.9 litres, or about 12 cups of water, a day and woman needs about 2.2 litres.

Stop bad breath: You can prevent that unfriendly odour. It is caused by oral bacteria. A toungue scraper may help, but dental care may be needed. Mouth rinses are effective, as are flossing and brushing teeth twice a day.

Slow down on the junk: Research shows that eating too many high-fat-food contributes to high blood-cholestrol levels, which can cause hardening of the arteries, coronory heart disease and stroke.

Cut back on salt: Health Organisation recommend no more than five grams a day. Too much salt can lead to stroke and heart problems.

Drink wine: Research suggests that the equivalent of a couple of glasses of wine a day may be good for health. It can also help you keep a good mental frame.

Spouse can matter: A man in poor health in his 50s is six times more likely to be affected if married to a woman who is also in poor health.

Eat right for better teeth: Your pearly whites can gleam. Eat apples, oranges, celery, carrots and high fiber green.

Make love: There is no better medicine than to have sex. people who have sex at least twice a week get protective boost from their immune systems. Of course it relaxes the mind.

Crash diets don’t work

Crash diets don’t work: The so called new-age diets do not add to health prospects. There is no easy way to lose weight so the best way is to do it over a period of time.

Coffee is good: Researchers have found that two to four cups of coffee daily can lower the risk of colon cancer by 25 per cent.

Being overweight is dangerous: Loose the extra kilos. Over weight people cut 20 weeks of their life for every excess kilogram, according to new research.Keeping a personal weight machine at home really helps. Buy one now!

Supplement with selenium: Research has shown that people who took a daily supplement of selenium had a 37 per cent reduction in cancers.

Lower you cholesterol: Work on reducing your cholestrol. This can reduce the risk of heart attack and stroke even when your level is not high. Exercise to reduce weight.