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For your Eyes Only

Posted on: November 13th, 2018 by hema kashyap No Comments

Many of us spend the bulk of our day peering at computer screens. Reading this article means there’s a good chance you’re looking at one right now. Nowadays, we seem to spend most of our time looking at screens like computer screen at work, a mobile phone screen to make a call or a TV screen to relax.

We just shift our eyes to one screen to another. Eight hours per day – that’s how much time average people spends in front of Computer, cell phone, tablet or television screens. All that screen time is causing eye strain and other vision problems.

One of the most common causes of eye problem is staring for long periods at digital devices. Some of the problems caused by looking at screens are Headaches, Itchy eyes, dry or watering eyes, burning sensation, changes in color perception, blurred vision, difficulty in focusing etc.

Things you can do to help maintain healthy eyes and good vision

  • Eat Healthy — As part of a healthful diet, eat five servings of fruits and vegetables each day. Choose foods rich in antioxidants like leafy, green vegetables and fish.
  • Don’t Smoke — Smoking exposes your eyes to high levels of noxious chemicals and increases the risk for developing age-related macular degeneration (AMD) and cataracts.
  • Get Regular Exercise — Exercise improves blood circulation, increases oxygen levels to the eyes and aids in the removal of toxins.
  • Wear Sunglasses — Protect your eyes from harmful ultraviolet (UV) rays when outdoors.Choose sunglasses with UV-A and UV-B protection, to block both forms of ultraviolet rays.
  • Get Periodic Eye Examinations — Although vision generally remains stable during these years, some problems may develop without any obvious signs or symptoms. The best way to protect your vision is through regularly scheduled professional eye examinations.

Simple steps you to minimize eyestrain during work:

  • Workplace Adjustments Position the top of your computer monitor below eye level so you look slightly downward when viewing the screen. This will help minimize strain on the eyes and the neck. If you are typing from copy, position the text at the same level as the screen. Adjust the screen brightness so it is most comfortable for you. Avoid glare on the computer screen by adjusting window curtains or blinds, re-positioning the monitor, or using a glare reduction filter.
  • Proper Lighting Examine the lighting in your work area. Overhead lights can be harsh and often are brighter than necessary. Consider turning some of the lights off for a more comfortable lighting situation. Use an adjustable shaded lamp to provide specific task lighting as needed.
  • Rest Breaks Throughout the day, give your eyes a chance to rest. Take several minutes every hour to look away from the computer and allow your eyes to re-adjust. Consider standing up and walking around or doing alternate tasks that do not require extensive near focusing. Blink often to refresh the eyes and use artificial tear solutions, if necessary.
  • Posture When seated at a desk, make sure your feet are flat on the floor. Use a chair that is adjustable and provides adequate support for your back. When working at a computer, your arms should form a 90 degree angle at the elbows and your hands should be tilted up slightly to allow your fingers to travel freely over the keyboard.

Exercises To Take Care Of Your Eyes

  • Blinking :Computer users and television watchers tend to blink less, especially when they are intently focused on something.Try it just now as a simple exercise. For the next two minutes blink every 3 – 4 seconds.
  • Palming Place your two hands over your eyes with the cup of your palm covering your eyes, your fingers on your forehead and the heel of your hand will rest on your cheekbone. Make sure you can blink freely and you are not putting too much pressure on your eyes.
  • Near and Far Focusing Sit or stand in a comfortable position. Take a deep breathe, put your thumb about 10 inches in front of you and focus on it. Now focus on something else about 10 – 20 feet in front of you. On each deep breathe switch between focusing on your thumb and the 10-20 feet object in front of you.
  • Zooming: Sit in a comfortable position. Stretch out your arm with your thumb in the hitchhike position. Focus on your thumb as your arm is outstretched. Now bring your thumb closer to you, focusing all the time, until your thumb is about 3 inches in front of your face. Now move your thumb away again until your arm is fully outstretched. Do this for a few minutes at a time throughout the day.


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Thyroid Disorder

Posted on: November 13th, 2019 by hema kashyap No Comments

The thyroid is a small butterfly shaped gland located at the base of the neck that helps regulate a person’s metabolism by producing hormones.

The thyroid is part of the endocrine system, which is made up of glands that produce, store, and release hormones into the bloodstream so the hormones can reach the body’s cells. The thyroid gland uses iodine from the foods you eat to make two main hormones: • Triiodothyronine (T3) • Thyroxine (T4) It is important that T3 and T4 levels are neither too high nor too low.

T3 and T4 regulate your heart rate and how fast your intestines process food. So if T3 and T4 levels are low(Hypothyroidism), your heart rate may be slower than normal, and you may have constipation/weight gain. If T3 and T4 levels are high (Hyperthyroidism), you may have a rapid heart rate and diarrhea/weight loss.

Symptoms of Hypothyroidism

  • Trouble sleeping
  • Tiredness and fatigue
  • Difficulty concentrating
  • Dry skin and hair
  • Depression
  • Sensitivity to cold temperature
  • Frequent, heavy periods
  • Joint and muscle pain

Symptoms of Hyperthyroidism

  • Anxiety
  • Irritability or moodiness
  • Nervousness, hyperactivity
  • Sweating or sensitivity to high temperatures
  • Hand trembling (shaking)
  • Hair Loss
  • Missed or light menstrual periods

Prevention and diet tips

  • Stop smoking: Cigarette smoke has a variety of toxins like Thiocyanate which disrupts iodine uptake and in turn affects thyroid’s performance
  • Protect yourself from X-rays: Thyroid gland is most sensitive to radiations and hence during dental X-rays or X-rays for head, neck or chest ask for a thyroid collar.
  • Avoid starvation diets: Study from The Journal of Clinical Endocrinology & Metabolism discovered that fasting resulted in a 53 percent reduction in serum T3 levels (your active thyroid hormone that increases metabolism) and a 58 percent increase in reverse T3 (RT3) levels, which block thyroid hormone.
  • Reduce Stress: The impact of stress on the thyroid occurs by slowing your body’s metabolism.
  • Avoid processed food : Processed foods have a lot of sodium and people with hypothyroidism should avoid sodium.
  • Avoid foods with soy: Studies suggest that phytoestrogens in soy-rich foods may hinder the activity of an enzyme that makes thyroid hormones.
  • Antioxidant-rich fruits and vegetables: Blueberries, tomatoes, bell peppers, and other foods rich in antioxidants can improve overall health and benefit the thyroid gland.
  • Intake of Selenium rich foods: Tiny amounts of selenium are needed for the enzymes that make thyroid hormones to work properly. Eating selenium-rich foods, such as sunflower seeds or Brazil nuts, can be beneficial.
  • Tyrosine: This amino acid is used by the thyroid gland to produce T3 and T4. Good sources of tyrosine are meats, dairy, and legumes.
  • Moderate exercise: Exercise with medication improves metabolism by burning calories and developing muscle, which in turn burns fat.

With a little help from medication and some lifestyle changes, thyroid disorders can be easily managed to live a normal life.


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Navratri Special : Benefits of Fasting

Posted on: November 13th, 2019 by hema kashyap No Comments

The auspicious time of Navratri is about to being on 29th Sept’19. This is the time for fasting, cleansing of body and mind. It also marks the onset of festivals.

Though most people keep these fast due to religious reasons but the most logical reason of one week’s fasting is to detoxify the body which in turn calms the mind. Another reason is that fasting prepares the body to withstand the change in season from rainy to winter by boosting the immunity.

Saatvik food is consumed in this period. The word ‘saatvik’ food comes from the word ‘sattva’, which means the one that is pure, natural and clean. Saatvik food includes ingredients like fresh fruits, curd, pure rock salt, seasonal vegetables like pumpkin and bottle guard, and spices like cumin, coriander and black pepper. These foods are easy to digest and hence aids the metabolism.

Benefits of Fasting

  • Consumption of fruits, curd and saatvik food speeds the metabolism.
  • Drinking of liquids like coconut water, herbal tea flushes out the toxins from the body.
  • Fasting helps in burning the fat reserves stored around organs like liver and kidneys. This improves the organ functions.
  • Due to fasting leptin production improves. Leptin is a hormone which improves thyroid hormone production.
  • Triglycerides are a type of fat found in the blood and fasting helps in decreasing the same.
  • Fasting clears the old immune cells and helps in regenerating the new ones, thereby boosting the immunity.
  • Fasting brings discipline to our eating habits and keeps us away from binging unhealthy food.

Tips for Fasting

  • Keep yourself hydrated with fluids like coconut water, buttermilk, lemon water.
  • Do not over indulge on vrat snacks and fried food.
  • Consume fiber rich vegetables like spinach, bottle guard, cucumber and sweet potatoes.
  • Use rock salt as it is beneficial for blood pressure and also helps in absorption of minerals.
  • Those who cannot fast can abstain from non-vegetarian food, alcohol, onion, garlic and spices, and use rock salt instead of common salt for cooking.

Having a balanced saatvik diet helps in improving digestion, energy and immunity. Do not starve, have a hearty lunch but try to keep dinner light.

Wishing everyone Happy and Healthy Navratri !.


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Dry Eyes

Posted on: November 11th, 2019 by shiv No Comments

Tears provide lubrication to the eyes, wash away foreign matter in the eyes, keep the surface of the eyes clear and reduce the risk of eye infection. If the tears produced are inadequate, eyes cannot eliminate dust and other irritants. This can lead to redness, itching, pain, blurred vision and infection in the eyes.

The condition in which the eyes do not produce enough tears or are unable to maintain normal layer of tears to coat the eyes is called Dry Eye Syndrome or Keratoconjunctivitis Sicca.

Treatment for dry eyes

  • Mild cases of dry eyes can often be managed using over-the-counter artificial tear solutions.
  • Your ophthalmologist can prescribe eye drops that increase tear production.
  • Omega-3 essential fatty acid supplements are sometimes recommended to enhance the oil content of the eye. 
  • Keeping natural tears in the eyes longer by blocking the tear ducts through which the tears normally drain. Ophthalmologist may suggest tiny silicone or gel plugs for your tear ducts.
  • In case of severe dry eye syndrome doctor may recommend surgery. 

Self care tips

  • Wear sunglasses outdoors to reduce exposure to drying winds and the sun.
  • Blink regularly when reading or staring at a computer screen for long periods of time.
  • Increase the humidity in the air at work and at home.
  • Avoiding becoming dehydrated by drinking 8- 10 glasses of water each day.


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Sleep- The Golden Chain That Ties Health And Our Bodies Together

Posted on: November 11th, 2019 by shiv No Comments

Managing Director of Indian operations of a large IT company died after a massive cardiac arrest in Mumbai recently at the age of 42. He was very active in sports, was a fitness enthusiast and a marathon runner. In an interview he said that he managed with 4-5 hours of sleep and admitted that he would love to get more sleep. He did everything right: eating proper food, exercising, maintaining proper weight. But he missed getting proper and adequate sleep of minimum 7 hours every day. And that killed him.

Importance of Sleep

Sleep helps your brain to work properly. While you’re sleeping, your brain is preparing for the next day. It’s forming new pathways to help you learn and remember information. Our bodies regulate sleep in much the same way that they regulate eating, drinking, and breathing. This suggests that sleep serves a similar critical role in our health and wellbeing.

Health Benefits of Sleeping

  • Sleep Keeps Your Heart Healthy
  • Sleep Reduces Stress.
  • Sleep Reduces Inflamations
  • Sleep Bolsters Your Memory
  • Sleep May Help You Lose Weight
  • Naps Make You Smarter
  • Sleep May Reduce Your Risk for Depression
  • Sleep Helps the Body Make Repairs

Side Effects of Lack of Sleep

Cutting sleep from seven to five hours a night nearly doubles the risk of death from all causes and in particular cardiovascular disease.

  • Causes Forgetfulness
  • Gaining Weight is More likely whenYou Lack Sleep
  • Skin is Damaged by Lack of Sleep
  • Sleep Hurts the Learning Process
  • A Lack of Sleep Causes Depression
  • Sleep Deprivation can induce oraggravate diabetes, strokes andblood pressure.

Ways to Get a Proper Sleep

  • Stick to a sleep schedule
  • Exercise daily
  • Sleep on a comfortable bed and pillow
  • Avoid alcohol, cigarettes and heavy meals in the evening


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Scorching heat- Preventions and Cure

Posted on: November 7th, 2019 by shiv No Comments

May, June and July are the hottest months. Summer scorches almost all the parts of India with sweltering heat. Hot winds and scorching sun are the two most inseparable constituents of Indian summer and these are causes of various problems and diseases.

Basic Tips To Keep Yourself Protected And Healthy In Summers

  • Stay Cool And Hydrated‐ Drink water lots of water, at least two to four glasses (500ml – 1000 ml) upon rising, and similar amounts if you are going out for activities and exercise. Most people need 2-­‐4 lts of liquid per day in hot weather.
  • Do Eat Breakfast‐ Too many times too many people forget to eat breakfast in the morning before heading outside. Without proper nutrition first thing in the morning, your body basically wilts in the summer sun, potentially leading to heat overexposure, dehydration, or fainting.
  • Enjoy Watermelon & Cucumber – Watermelon is low in calories (only 92 calories per 200 gms) and it fills you up because it’s 92 percent water. This helps keep you hydrated. Cucumbers belong to the gourd family and are widely consumed in summer season to beat the heat and keep the body cool and stay hydrated.

Things To Do If You Must Go Out In Summers

  • Apply Your Daily SPF-No one likes sunburn. Applying sunscreen is important. Not only does sunscreen help prevent skin cancer but it has also been proven to help slow down your skin’s aging process. Severe sunburns can also lead to extreme dehydration, if you aren’t careful, which could require a stay in the hospital. So it is always advisable to use high SPF Sunscreen
  • Do Keep The Water Bottle- When You Out Drink lots of liquids to replace the fluids you lose from sweating. Do not wait HEALTHEE U Health& Medical Information For U until you feel like you need a drink. Thirst is not a reliable sign that your body needs fluids. When go out under the sun you should take small sips of liquid rather than large drinks.
  • Avoid Over‐ Intoxication It’s understandable that during summer you want to have a good time, but it’s important that you go slow it on the alcoholic beverages as they dehydrate.

Heat Strokes

Heatstroke is a condition caused by your body overheating. This is most serious form of heat injury, heatstroke can occur if your body temperature rises to 104 F (40 C) or higher.

Symptoms of Heat Stroke

The hallmark symptom of heat stroke is a core body temperature above 105 degrees Fahrenheit. But fainting may be the first sign.

Other symptoms may include:

  • Throbbing headache
  • Dizziness and light‐headache
  • Lack of sweating despite the heat
  • Red, hot, and dry skin
  • Muscle weakness or cramps
  • Nausea and vomiting
  • Rapid heartbeat
  • Rapid, shallow breathing
  • Behavioral changes such as confusion, disorientation, or staggering
  • Seizures
  • Unconsciousness

Things To Do In Case Of Heat Stroke

  • Stop your activity, get out of direct sunlight and lie down in a cooler environment.
  • Elevate your feet. Remove all unnecessary clothing.
  • Cool down by applying cool compresses or having a fan blow on you.
  • Place ice bags under your arms and in your groin area, where large blood vessels lie close to the skin surface, to cool down quickly.
  • Rest for 24 hours, and continue fluid replacement with a re‐hydration drink.


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Keep your Spine Healthy and Happy

Posted on: November 7th, 2019 by shiv No Comments

Control Diabetes

Your spine has many nerves, muscles,and ligaments that serve as connections to areas throughout your body, so keeping your back in top condition is one of the best things you can do for both your back and your overall health.Your spine has many nerves, muscles, and ligaments that serve as connections to areas throughout your body, so keeping your back in top condition is one of the best things you can do for both your back and your overall health These simple tips will help you keep your spine as healthy as possible, minimizing complications from your back condition and helping to prevent future painful episodes.

Let Your Spine Really Rest While Sleeping

While you’re sleeping, all the structures in your spine that have worked hard all day finally have an opportunity to relax and be rejuvenated. Using the right mattress and pillow will support the spine so the muscles and ligaments can be stress-free and have a chance to become refreshed. A large part of the decision about what type of mattress and pillow to use is based on personal preference. As long as the basis for the choice includes ensuring that the correct support and sleeping position will be attained, any of the many available types of mattress can be helpful.

Choose Your Shoes Carefully

Whether you’re walking for exercise or just to get where you’re going, the shoes you wear have a big effect on your back. They should be well balanced, flexible, and most certainly comfortable. Good shoes not only provide protection for your feet, but also a supportive base that helps the spine and body remain in alignment. Selection of the right shoes, and correctly using inserts if needed to provide even further balance, can help you avoid muscle strain and possible injury.

Sit Up Straight—With Support

The discs in your lower spine are loaded 3- times more while sitting than standing, so long periods of sitting can often create or aggravate a painful back condition. Moreover, when sitting in an office chair, many people slouch and lean forward, and this poor posture usually leads to muscle tension and pain in the lower back and legs (e.g. sciatica). The right office chair plays an important role in promoting good posture and supporting the natural curves of your back. In addition to a comfortable chair, most experts recommend getting up to stretch and walk around every 20 to 30 minutes, as prolonged static posture is stressful for the structures in your spine. You may also consider trying a stand-up desk at work.

Specifically Exercise Your Abs And Back

One of the most important components of good spine health is exercise. Specifically, performing abdominal and back exercises will go far in helping to keep your spine healthy. These exercises are simple and can be performed in 20 to 30 minutes as part of a daily routine. If your back and abdominal muscles are not in good shape, additional pressure can be put on the spine, which is already under the stress of supporting your entire body. When these muscles are well maintained they help support the spine and minimize the chance of injury.


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Control Diabetes

Posted on: November 7th, 2019 by shiv No Comments

Strategies to Control Diabetes If you’ve just been diagnosed with diabetes, you can still enjoy doing the things you love while taking care of yourself.

Get Informed

  • What changes you can make to take care of yourself
  • What medical treatments you need

Your first step after being diagnosed is to ask questions and learn as much as you can about:

Your doctor is your main resource for getting information about the care you need to live well with diabetes. Your treatment may include.

  • Medicines. Whether you need medication to help treat your diabetes depends on your symptoms, complications, blood sugar, and other issues.
  • Lifestyle changes. These may include changing your diet, losing extra weight, and becoming more active.
  • Monitoring your blood sugar. Your doctor can teach you how to keep track and show you what to do to avoid highs and lows.

Track Your ABCs

Diabetes makes you more likely to get conditions that may affect your eyes, nerves, heart, teeth, and more. This is why you want to watch your diabetes ABCs.

  • “A” stands for A1c. This test measures your average blood sugar over the past 2 or 3 months. Your goal is to keep your A1c around 7% or less without risking low blood sugar. Your doctor can help.
  • “B” stands for blood pressure. If you have diabetes, you are more likely to get high blood pressure, which can lead to other serious conditions. Get your numbers checked two to four times a year.
  • “C” stands for cholesterol. Having diabetes can also put you at risk for high cholesterol, which makes heart disease and strokes more likely. Get it checked at least once every year.

Take Steps to Manage Your Diabetes

Once you know more about living with diabetes, you’re ready to put that knowledge into practice. A healthy lifestyle includes:

Eating a balanced diet

  • Exercising at least 30 minutes everyday
  • Reaching and keeping a healthy weight
  • Seeing your dentist at least twice a year
  • Not smoking
  • Getting eye and foot exams every year

Stop Diabetes Complications Before They Start

It’s important to know the signs of some common complications:`

  • Nerve damage (called diabetic neuropathy) often affects the feet and legs. Symptoms include numbness, tingling, burning, cuts or sores that heal very slowly.
  • Eye problems (called diabetic retinopathy) can result from damage to small blood vessels in the retina. Symptoms include sudden vision loss, blurry vision, eye pain or pressure, and spots before the eyes.
  • Kidney damage (called diabetic nephropathy) is a diabetes complication that can lead to dialysis or a kidney transplant. To rule out kidney damage, have your doctor check your blood pressure two to four times a year and your urine protein (microalbumin) at least once a year.
  • Heart disease and strokes are more likely if you have diabetes. The risks go up even higher if you smoke, are overweight, have high blood pressure, or have a family history of heart disease. Talk to your doctor about your risks for heart disease or stroke.


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Common Cold & Flu

Posted on: November 7th, 2019 by shiv No Comments

Bitter cold of winters is giving way to the milder and pleasant chill of the spring. This change of season although welcome, brings with it some infections and flu is one of them. Knowing and understanding this commonly occurring ailment can help us in handling it better.

Symptoms

Flu has many symptoms similar to common cold and is many times confused as common cold. Typical signs of flu include high-grade temperature, chills, muscle aches, headaches, sore throat, dry cough and just plain feeling ill. Flu may also cause vomiting and diarrhoea. These flu symptoms usually last for three to four days, but cough and tiredness may linger for up to two weeks after the fever has gone away. Unlike symptoms of a common cold, flu symptoms usually come on suddenly. Also a common cold rarely causes a temperature over 38C.

Common Flu Complications

The most common flu complications include viral or bacterial pneumonia and muscle inflammation (myositis) Other flu complications may include ear infections, sinus infections, dehydration and worsening of chronic medical conditions such as congestive heart failure, asthma or diabetes. Those at highest risk of flu complications include adults over 65, children six months old to five years old, nursing home residents, adults and children with long-term health conditions such as heart or lung disease, people with compromised immune systems (including people with HIV/AIDS) and pregnant women.

Treating a Flu

Most people with the flu have mild illness and do not need medical care or antiviral drugs. If you get sick with flu symptoms, in most cases, you should stay home and avoid contact with other people except to get medical care. Over-the-counter medications may relieve some flu symptoms and can reduce discomfort. But they will not make you less contagious.

Flu symptoms can be treated without medication by:

  • Getting plenty of rest.
  • Drinking clear fluids like water, broth, sports drinks, or electrolyte beverages to prevent becoming dehydrated.
  • Placing a cool, damp washcloth on your forehead, arms, and legs to reduce discomfort associated with a fever.
  • Putting a humidifier in your room to make breathing easier


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