ARTICLES ON General Health

We all know water matters. It ensures your body functions properly. There is only one question most of us fail to ask ourselves: what if we are drinking water all the time the wrong way? It is something to consider. Just like vitamins, minerals, carbohydrates, proteins, and fats are necessary for our existence, water, in its own way, contributes to this as well.  Water’s role goes beyond satisfying your thirst. It helps maintain bodily functions as well as possible. That’s why doctors always insist on drinking 8-10 glasses of water daily. What are the Advantages of Drinking Water? Water constitutes between 50% and 70% of the total body weight, and all the cells, tissues, and organs require it to function effectively. Water helps maintain a steady body temperature and supports homeostasis. It also cushions the joints and protects your organs.  When you stay well-hydrated, you get clear skin, and your energy remains steady all day. It also allows you to focus more on your work.  Drinking water before food consumption makes you full and leads to a natural reduction in food intake. So, next time someone asks what the benefits of drinking water are, let them know water keeps your whole system running. Where Does Your Body Get Water From? Most of us think the only source of water in our diet is those glasses we sip through the day. But your body pulls in hydration from several different places. Plain drinking water is, of course, the biggest one. Another important source is food, what we eat which many people don’t even realize.  Many fruits such as cucumbers, watermelons, and oranges also contain 90% water; some vegetables such as lettuce, spinach, and tomatoes also contain water. Also, besides these sources, tea, buttermilk, soups, and coffee are also considered good sources of water. Nevertheless, food sources provide 20% of the total water requirement, and the remaining 80% comes from other beverages. Therefore, you need to have a diet rich in fruits and vegetables for proper hydration. What Quantity of Water Should You Drink Daily? The correct daily water intake is 15.5 cups for men and 11.5 cups for women. It includes water intake from foods and beverages. What is right for any individual depends on many factors, including body size, level of physical activity, climatic conditions, as well as pregnancy, breastfeeding, or having any medical conditions. Those who exercise and stay in hotter places need more than those who are sedentary in cold climates. One check doctors bring up constantly: look at your urine first thing in the morning. If it’s straw-colored or light, you’re likely fine. If it’s dark, your body’s asking for more, and it’s not being subtle about it. 6 Mistakes to Avoid While Drinking Water Six habits trip up even people who think they’ve got hydration figured out. Drinking Water While Standing Ten seconds, standing in the kitchen, glass drained. Most people never stop to ask if it matters. It does. Somebody older in the family has probably already said something about it, more than once. Dr Pritam Moon, consultant physician, Wockhardt Hospitals, Mira Road, tells HealthShots, “One’s nerves get tensed while drinking water when standing. It can disturb the fluid balance and cause indigestion.”  Ayurveda also says a firm no to standing and drinking. The logic is that when you stand while drinking, the water goes straight to the bottom of the stomach, causing us to miss out on nutrients. Drinking Water Too Quickly Late for something, glass gone in one motion, no second thought given. Dr. Moon pushes back on that instinct. Even when rushed, skip the gulping, since it can stir up impurities already sitting in the kidneys and bladder.  Small sips do the actual work of helping digestion, he says. Slow wins here, plainly, and the gut knows the difference even if you don’t notice it. Drinking Water Right Before a Meal There’s an actual ratio in Ayurveda for this. Half the stomach is in food, about a quarter in water, and a quarter is left empty for digestion to do its work. Which is exactly why a big glass right before eating backfires.  Fill up too early, Dr. Moon points out, and there’s no space left for a proper meal, meaning less nutrition gets in and, sometimes, nausea or constipation instead. A few sips with the food, no issue. A full glass beforehand? Skip it. Looking for High Sugar Drinks These drinks might claim that they are free of calories, but as per studies, they can lead to obesity along with other diseases. Moreover, sugar also causes thirst. This happens because your body needs extra water to digest sugar. Therefore, drinks that taste great initially can make you even thirstier. As per Dr Moon, “if you keep on adding flavors or sweeteners to your water, it is good to stop.” Having Ice-cold Water Very cold water gets a thumbs-down in Ayurveda. It’s thought to dampen ‘agni’, the digestive fire, leaving food harder to break down. Icy water can also clamp your blood vessels for a moment, which isn’t what you want just after eating. Room-temperature or slightly warm water goes down easier, and swapping it in couldn’t be simpler. Ignoring Your Thirst Cues A bone-dry mouth as the trigger to finally drink, this happens more than it should. Thirst shows up late, not early. By the time it kicks in, the Cleveland Clinic notes, mild dehydration has usually already taken hold. Thirst alone isn’t a reliable cue. What Are The Signs Of Dehydration Dehydration often develops slowly. Its main symptoms include headaches, weakness, low energy, dizziness, and dark-colored urine. The skin might become less elastic in some cases, and you might suffer from frequent constipation. Watch out for these symptoms if you exercise a lot and spend more time outdoors. Sweating makes your body lose fluid. Here’s the reassuring bit. Mild cases usually resolve with water and rest, nothing more dramatic than that. Symptoms that refuse to budge are a different

Doctors have said that recognizing symptoms and quick treatment can tackle the cases of strokes, which are also gripping the youngsters. They added that stroke identification can be done with vital signs like Be Fast. B stands for trouble with balance, E for vision loss, F for facial expressions change, A for arm weakness and S for slurring speech. T stands for reaching a nearby hospital with stroke care facilities in time. A stroke happens when the blood supply to part of the brain is hampered, causing damage or death of the brain cells. There are two types of strokes, ischemic stroke that occurs due to the clot formation in the blood vessel supplying to the brain. The other one is haemorrhagic stroke, which is seen when the blood vessel supplying the brain ruptures causing leakage of blood into the surrounding brain. Nowadays, many youngsters are also diagnosed with this condition. Some of the risk factors for stroke in younger adults are smoking, heavy drinking, diabetes, obesity, illicit drug use, binge drinking, family history. In an event at Wockhardt hospital in Mumbai where stroke survivers were present, Dr. Pavan Pai, Neurologist, said, “Stroke is claiming millions of lives each year. It can happen anywhere and to anyone, so timely treatment is essential as every minute is precious.” He informed that around 230 stroke patients were successfully treated at Wockhardt Hospital from September 2019-September 2021. “Out of which, 144 were males, 86 were females. 23 patients in the age group of 31-40 years, 36 in the age group of 41-50 years, 59 patients in the age group of 51-60 years, 100 patients in the age group of 61-80 years, and 12 patients above 80 were successfully treated at the hospital,” he added. Source: http://www.drugtodayonline.com/medical-news/review/14225-identify-be-fast-to-handle-stroke-doctors.html

Headache since morning? Have a cup of chai or coffee. This is not working? Sleep for a while and bang the headache is gone. Every Indian would relate to this headache remedy that we have been following for years. Painkiller for a headache is the last option that many of us resort to. While most of the time, these headaches are simple and occur because of exhaustion, stress and anxiety, and can go by having a rest or a hot relaxing drink, there are times when your headache might be signalling something serious. Dr Pavan Pai, Neurologist, Wockhardt Hospitals, Mira Road, Mumbai, lists five ways to know that your headache is a red flag of something serious, and shouldn’t be ignored. 1. Headache with nausea, vomiting, and sensitivity to light and sound These symptoms may indicate a migraine headache, which is a neurological condition that leads to a throbbing sensation on just one side of the head. So, if you have a headache with nausea, vomiting, and sensitivity to light and sound, then you need to immediately consult a doctor for a migraine treatment. 2. Headache accompanied by fever or stiff neck This can indicate that you may have encephalitis or meningitis. Encephalitis means brain inflammation and meningitis means inflammation of the membrane around the brain. Both the conditions can be life-threatening and cause headaches. It is advisable that you don’t ignore these symptoms for long and consult a doctor at the earliest. 3. Headache with speech and vision changes If your headache is accompanied by vision changes, troubled speech, inability to walk, weakness on one side of the body then it can be an ischemic stroke. It is the most common occurrence and usually is seen owing to the blood clot that happens in a blood vessel in the brain and the blood flow is cut-off to the brain. Did you know? A severe headache is a sign of a stroke. 4. Headache causing behaviour changes Is your headache accompanied by other behavioural changes like memory, reasoning, reading, and writing, or emotional control? Then, it can be a brain tumor. Thus, it is imperative to speak to the doctor and get a proper diagnosis done. 5. Headache due to ruptured brain aneurysm A brain aneurysm means a weak spot in the brain’s arterial wall that bulges and gets filled with blood. Thus, a sudden, severe headache is the key symptom of a ruptured aneurysm. It tends to leak and rupture, leading to bleeding in the brain (subarachnoid haemorrhage).

The ‘R’ word has taken the skincare world by storm and everyone today has become an avid user of retinoid, an umbrella term used for all derivatives of Vitamin A, like retinol. Even a few drops of retinol serum can have a transformative effect on one’s skin by improving its texture and reducing pigmentation, to give a vibrant glow. However, there is a lot of misinformation about the ingredient and its usage. We have debunked five myths. BUSTED: Most people are under the assumption that retinol or retinoids are too abrasive for the tender area around the eye. “The periorbital skin is most prone to lines and wrinkles. Retinol can help in smoothening and eliminating fine lines. However, it would be wise to use it in moderation,” says Dr Shraddha Deshpande, Consultant Aesthetic Surgeon, and Cosmetologist, Wockhardt hospitals. BUSTED: To clear this misconception, Dr Kiran Sethi says, “Retinol can be applied for years and it will improve signs of aging while preventing fine lines, enlarged pores, and even acne.” However, it is imperative to remember that the skin can change over time. If one’s skin is getting dry due to aging, one can always reduce the frequency and strength of retinol. BUSTED: We usually assume that a stronger formula will always give better results. However, that is not the case with retinol as jumping to a stronger formula can cause more side effects. “There are studies to support a higher percentage with somewhat better outcomes but it’s always prudent to start with lower concentrations (particularly for sensitive skin) or with retinol and hyaluronic acid formulations and then increase the strength over time,” says Dr Rajat Kandhari. BUSTED: On the contrary, it stimulates the synthesis of collagen and elastin in the skin. The supposed skin thinning is likely to be due to irritation associated with taking a retinoid that is too robust for one’s skin or using it too frequently. “They increase cell turnover and promote dermal collagen remodelling, which improves skin elasticity and firmness,” says Dr. Vandana Punjabi. BUSTED: Retinol is a Vitamin A derivative and it works on a profound cellular level by permeating deep into the skin and stimulating collagen formation. It is easy to assume that it is exfoliating because of the peeling and redness. Dr Vandana Punjabi says, “The peeling effect seen is due to the dryness and irritation of the skin.” Source: https://www.hindustantimes.com/lifestyle/fashion/heres-what-you-didn-t-know-about-retinol-101632909680953.html

Nightmares, upsetting memories, aggression, and anxiety about a trauma that you were fortunate enough to survive? While you might think of it as a sour left-over taste of the incident which might go away sometime, it may be serious enough to haunt you for years to come. In scientific terms, it is called post-traumatic stress disorder (PTSD). PTSD is a condition that can happen after people see or live through a trauma. A trauma is an intense event that involves serious injury or death or the chance of serious injury or death. “This can include medical events, such as a heart attack, surgery, or treatment in a hospital’s intensive care unit,” says Dr. Pavan Pai, Neurologist, Wockhardt Hospitals, Mira Road. Not everyone who sees or lives through trauma will get PTSD. Doctors do not know why some people get PTSD, while others don’t. “PTSD can happen at any age,” points out Pai. While it generally takes time for people to cope with PTSD, Pai lists out a few ways that can help speed up the recovery phase, if not more. 1. Mindfulness Meditation Increasingly, meditation and mindfulness-based relaxation techniques have been shown to help manage a range of disorders. A review of mindfulness-based treatments for PTSD points to a few therapies that have been found effective in reducing avoidance and self-blame in people diagnosed with the disorder. These include stress reduction, cognitive therapy, exposure therapy, meditation relaxation, and repetition of sacred words or phrases. 2. Regain Focus Through Physical Activity Many people who have been diagnosed with PTSD say that finding an enjoyable physical activity that they can perform regularly has helped them to reduce their levels of stress and cope with their symptoms. 3. Aromatherapy Another study found that orange essential oil may be effective in reducing symptoms of chronic stress and anxiety associated with PTSD. 4. Art Therapy A type of PTSD therapy that has been picking up steam over the past few years is art therapy. Led by specialists trained to work with people who have experienced traumatic situations, this type of therapy aims to help individuals externalize their emotions and learn to cope with distressing memories through art, such as painting or sculpture. This therapy helps in relaxing the mind. 5. Pets for PTSD Another approach reportedly effective in helping people to cope with the disruptive symptoms of PTSD is adopting a pet that is specially trained to recognize and prevent — or interrupt — the onset of such symptoms. A number of studies have shown that adopting a trained animal has a positive impact, at least in the short term, by helping people to manage PTSD-related depression and anxiety, as well as other symptoms such as nightmares. If you know someone who is going through PTSD, and you are wondering how you can help him/her sail through the phase, Dr. Sonal Anand, Psychiatrist, Wockhardt Hospitals, Mira Road, has a piece of advice for you. “If you know someone who is going through PTSD, helping the person get back to normal could seem like a daunting task. But with small and steady steps you can make a huge difference. First, you must become aware of the signs and symptoms of PTSD. It’s not necessary to talk it out, mostly let the person take the lead and open up gradually,” says Anand. Avoid making loud sudden noises or touching without informing as this could startle the person. Whenever the person expresses his/ her feelings, acknowledge them and let the person know you are on the same side. “It could be frustrating sometimes when the affected person seems lost or in isolation. You must remember that s/he is going through an experience that makes them hyper vigilant and suspicious. Give the person time to heal. Try to keep the daily routine structured and make sure physical fitness is looked after,” explains Anand. You could go running or join a gym or an art class together. Spending quality time matters, adds Anand. “Try to maintain a relaxing environment at home. Avoid unnecessary stress. Discuss PTSD triggers and make plans on how to deal with them and avoid reactions. Make sure you keep an eye on the mental health of the person and watch out for warning signs if you feel the person’s condition is worsening. Meeting a mental health professional must be encouraged. Make sure you emphasize compliance of medical management and therapy sessions,” advises Anand.

Have you found yourself urinating quite often? Obviously, frequent urination is NOT normal and that’s why we want you to know the main causes behind this so that you take immediate action. From frequent trips to the loo during the day to have the urge to urinate in the middle of the night — all this can be a sign that something is wrong with you. Excessive urination is not always a cause of drinking excessive water; it can happen for various reasons.  How many times a day do you pee? Never really thought about it? Well, counting the number of times you pee might not seem important, but the number of times you pee in a day can reveal a lot about your health. To understand all about the normal frequency of urination, and the reasons behind frequent urination, we got in touch with Dr. Sarita Channawar, consultant obstetrician and gynecologist, Wockhardt Hospitals, Mira Road. What is the ‘Normal’ Urination Frequency in a Day? “Going around 4-10 times to urinate per day is normal and essential, ” says Dr. Channawar. The average amount, however, most people urinate, is four to seven times, during a day. But not going at all or just urinating once or twice a day is unhealthy and not recommended at all. In the same way, if you notice that all of a sudden, your toilet trips have increased, it is likely that you may have a frequency problem, which is also not normal. In fact, this condition can be related to several other medical conditions that need to be addressed. That’s why you should be aware of the number of times you urinate in a day. Here’s what Frequent Urination Can Indicate About your Health These are the underlying medical conditions that may be responsible for increased urinary frequency:  1. Certain medical conditions Dr. Channawar says if you’re going more often, it can be a symptom of many conditions like overactive bladder syndrome, bladder cancer, UTIs, or prostate problems, and can even disturb your sleep. 2. Urinary tract infection Having a urinary tract or bladder infection will also make you urinate frequently, says Dr. Channawar. A urinary tract infection (UTI) is an infection of the urinary system. The symptoms of this condition include painful urination, feeling pain in your side or lower back, and needing to urinate often. Most UTIs can be treated with an antibiotic. 3. Interstitial cystitis Interstitial cystitis (a painful bladder condition causing frequent urination) can be seen in people. The pain ranges from mild discomfort to severe pain. The condition is a part of a spectrum of diseases known as painful bladder syndrome.  4. Due to pregnancy Frequent urination is also seen during pregnancy, as the bladder gets squished. This is because the baby tends to take more space inside the body, says Dr. Channawar. 5. Kidney diseases “Frequent urination can indicate kidney disease, and it is problematic when accompanied by abdominal pain and fever causing a UTI, ” says Dr. Channawar. When frequent urination is accompanied by the symptoms of weakness or trouble sleeping, blood-stained urine, loss of appetite, and muscle cramps, you should visit a doctor.  6. Diabetes Most people know that peeing a lot is one of the early signs of diabetes. Dr. Channawar says, “It irritates the bladder, which then tends to contract even when it contains small amounts of urine, leading to frequent urination.” 7. Diuretics A diuretic is something that makes you urinate more frequently than normal. You’re probably familiar with common diuretics — alcohol like beer, wine, liquor, and caffeine (coffee or tea). In addition, some medications used to treat other conditions like high blood pressure can have diuretic side effects. Dr. Channawar says, “Opting for diuretics means medications to treat high blood pressure or fluid buildup work in the kidney, and the extra fluid is expelled out from the body. This can cause frequent urination.” Apart from these conditions, suffering from pelvic tumor, vaginitis, which is inflammation of the vagina, having a prolapse of the female pelvic organs through the vagina, can also make you urinate frequently. When is Frequent Urination a Problem? If you’re pretty sure that overhydration, too much caffeine, or pregnancy aren’t behind your frequent urination – or if your need to go is interfering with your daily life – it’s definitely the right time to schedule an appointment with your primary care doctor or your Ob-Gyn. You’ve seen that there are several things that can cause frequent urination. It’s important to speak to a doctor about your concerns and get an accurate diagnosis. Source: https://www.healthshots.com/intimate-health/feminine-hygiene/everything-you-need-to-know-about-vaginal-crohns-2/

Healthcare experts are concerned about the double blow that Kerala is facing. As the state continues to log high Covid-19 numbers, the Nipah virus claimed several lives and many others are under observation. Experts said it is time for Mumbai and Maharashtra, to be alert, especially during the festive season. Dr. Wiqar Shaikh, professor of Medicine, Grant Medical College and Sir J.J. Group of Hospitals said that the Nipah Virus (NiV) was first discovered in 1999 following an outbreak of the disease in pigs and human beings in Malaysia and Singapore, resulting in 300 human cases and more than 100 deaths. At least 1 million pigs were then killed to help control the outbreak. Since then, NiV outbreaks have been recorded annually in Bangladesh and India. The first case of NiV was detected in Siliguri in 2001 when 45 people died due to the outbreak. What is the Nipah Virus? Dr. Bipin Jibhkate, Consultant critical care medicine, and ICU director Wockhardt Hospitals say Nipah Virus is a zoonotic virus, which means that it spreads from animals to human beings. Fruit bats can spread NiV to pigs and then to human beings through pig saliva or urine. NiV could also be transferred to human beings through infected fruits. What are the Signs and Symptoms? Dr. Jibhkate says common symptoms include fever, headache, cough, sore throat, vomiting, and difficulty in breathing. Severe symptoms could be a stiff neck, sensitivity to light, confusion, and seizures. He also recommends a thorough check-up to avoid any overlaps with Covid-19 symptoms and seeking immediate consultation. Who Are at Risk? Being in close contacts with infected animals like bats, pigs or even infected humans can raise one’s risk of getting infected with the virus, says Dr. Jibhkate. He adds that people of any age group can get infected with the Nipah virus, especially, those who work in close proximity with animals like pigs. While there is no fixed rate of transmissibility of the virus, Dr. Jibhkate says people who come in contact with the body fluids (blood, urine, or saliva) of an infected patient could contract the virus. What is the Primary Course of Treatment? Unfortunately, there is no specific treatment for NiV and is limited to supportive care, symptomatic treatment, rest, and hydration, says Dr. Jibhkate. Dr. Shaikh says there may be long-term effects in survivors such as persistent fits and personality changes. Health authorities across India especially in Mumbai and Maharashtra should be alert due to the ongoing festive season, he added. “Need to be vigilant to prevent an outbreak of NiV in the country, city, and state as it would be disastrous, with Covid-19 already causing havoc.” “Nipah can also cause encephalitis. Approximately 20 percent of patients are reported to have neurological consequences such as seizure disorder and personality changes,” said Dr. Santosh Bansode, head of the department, Emergency Medicine, Wockhardt Hospitals, Mumbai Central. “There are currently no studies on viral persistence in bodily fluids or the environment including fruits. Human to human transmission of the Nipah virus is noted among family and caregivers of infected patients. The interval from infection to the onset of symptoms is believed to be from 4 to 14 days. However, the period of 45 days is also reported in some cases. The case fatality rate is 40 percent to 75 percent,” said Dr. Bansode.

High blood pressure is a major risk factor for heart diseases and stroke, especially in the elderly. Here’s everything you must be aware of. If something as easy as climbing the stairs or carrying a bag of groceries makes the elderly in your house tire out, remember that it’s a reality for many people who have been diagnosed with heart-related ailments like high blood pressure (BP). The major issue associated with high or low BP is it can go undetected for years.  In fact, one in eight people is said to suffer from high blood pressure in India, as per the National Health Survey, 2017. And now high BP is one of the leading causes of premature deaths and is directly responsible for about 50% of strokes and 25% of coronary heart diseases deaths in India.  When it comes to high blood pressure in the elderly, there are numerous questions that are still floating in our minds. This is why we got in touch with Dr. Anup Taksande, Consultant Interventional Cardiologist, Wockhardt Hospitals, Mira Road, to answer them all for you! Why is High Blood Pressure Called a ‘Silent Killer’ for Elderly Patients? Early detection of high blood pressure is the need of the hour. Often referred to as the “silent killer”, high blood pressure may show no symptoms initially. But it can put senior citizens at an increased risk for heart disease, heart failure, and stroke. What are the Symptoms of High Blood Pressure in Elderly People? Having severe headaches, bleeding nose, chest pain, vision problems, breathing issues, irregular heartbeat, blood in the urine, tiredness, and confusion can be the symptoms of high blood pressure that will require immediate attention. Enumerate the Major Health Risks That Can Get Triggered Due to High Blood Pressure? High blood pressure can lead to a heart attack. Yes, you have heard us here! Having hypertension will damage one’s arteries that get blocked and prevent blood flow to the heart muscle. You will be shocked to know that even stroke occurs as hypertension can cause blood vessels in the brain to clog more easily or burst as well. What Should Be the Normal Range of Blood Pressure That Needs to Be Maintained in Elderly Patients? The normal blood pressure range for senior citizens (and everyone else) is less than 120/80. Blood pressure is generally considered too low if it falls below 90/60. You will have to monitor your blood pressure on a regular basis. What Are the Major Reasons That Cause High Blood Pressure in Elderly People? Not being physically active, age, family history, having too much salt in the diet, using tobacco, and being overweight can invite high blood pressure in the elderly. What Are the Reasons for Low Blood Pressure in Old People? Low blood pressure may occur owing to dehydration, medication, and aging. You will have to take the help of the doctor to bring your low blood pressure to the normal range. Avoid ignoring your health problems. Suggest Important Tips to Keep the Blood Pressure in Control at Home? Try to cut down those excess kilos if you are overweight or obese. Stay physically fit and exercise at home. Eat potassium-rich foods and limit your sodium intake. Say NO to junk and processed foods, quit smoking and alcohol, reduce stress by doing yoga or meditation, and cut down on sugar and refined carbohydrates. What Should You Strictly Avoid Eating If the Patient Is Suffering from High Blood Pressure? A: Avoid salt, packaged foods, pizza, pasta, bakery products, canned products, pickles, products containing tomatoes, alcohol, maida, noodles, burgers, chocolate, papad, chana dal, chips, and cheese. What Do Elderly People Do to Tackle Low Blood Pressure at Home? Monitor blood pressure at home with the help of the doctor. Avoid skipping medication and drink more water. Try to include salt in the diet as suggested by the doctor. Eat small meals and exercise daily. How Can Blood Pressure Affect the Kidneys and the Need for Proper Medication? High blood pressure, or also known as hypertension, is one of the potential causes of kidney disease. Many people with high blood pressure require medicine to bring down the numbers and halt the progression of kidney disease. When Should Patients Consult the Doctor and an Approximate Figure (Statistics) of Elderly People Suffering from High Blood Pressure? Don’t delay and immediately consult the doctor, if the blood pressure is much higher than normal (such as 180/120 or higher). You may also exhibit symptoms like severe headaches and blurry vision. Takeaway High blood pressure is a common occurrence in the elderly. It can increase morbidity and mortality in patients. It is essential to keep a tab on your high blood pressure and stay hale and hearty throughout life. Source: https://www.healthshots.com/preventive-care/family-care/reasons-that-cause-high-blood-pressure-in-older-people/

Our busy lives often mean that we don’t eat as well as we’d like to. Ninety percent of Indian adults don’t eat as many vegetables and fruits each day as they should. On the occasion of National Nutrition Week, Mrs. Swati Awasthi, Chief Dietician, Wockhardt Hospitals in Nagpur talks about the importance of including various colors on your meal plate. One way to ensure that you are getting enough vegetables and that you are getting the full range of nutrition is to aim for more colors on your plate. Looking at your plate to ensure it’s full of colors is an easy shortcut that lets you see that you are getting a wide range of vitamins, minerals, and healthy antioxidants. Nature hands us a wide spectrum of rich and varied colors on our plates. Fruits and vegetables get their color from natural pigments which are good for us. Colorful foods contain many vitamins and antioxidants we need- with a few calories. The nutrients in vegetables & fruits work together to protect against cancer, heart disease, vision loss, hypertension, and other diseases in addition to helping us maintain good health. THE VIBRANT REDS Found in Red fruits and vegetables- Tomatoes, beetroots, strawberries, cherries, apple, red cabbage, pomegranates, red grapes, etc What they offer- Lycopene and anthocyanin, which give them their color and nutrition boost. Helps to reduce the risk of developing atherosclerosis, hypertension, and high cholesterol. As these are high in the antioxidants lycopene & anthocyanin they are good for the heart. APPETISING AND MESMERIZING YELLOW/ORANGE Found in Carrots, pumpkin, sweet corn, sweet potato, yellow pepper, yellow tomatoes, oranges, papaya, peaches, mangoes, pineapples, etc What they offer- Alpha and beta carotene, which are turned into vitamin A in the body, give bright orange and yellow meals their color. Vitamin A protects your nervous system and promotes eye health. They also play an important role in maintaining skin health. GO NATURAL, GO GREEN Found in Broccoli, spinach, cabbage, lettuce, green beans, cucumbers, peas, green pepper, green apples, kiwi, green grapes, lime, avocado, etc What they offer- green plants are full of chlorophyll, an antioxidant with a host of different health benefits. The main effect is clearing toxins from the body, which means lowering the risk of cancer, supporting digestive enzymes and absorption of nutrients, boosting the immune system, increasing energy, and faster tissue healing. Green vegetables are high in vitamins C, K, and E, which boost the immune system, promote healthy eyes and bones, and lower the risk of chronic diseases. THE CALMING BLUES/PURPLE Found in Eggplant, blueberries, grapes, blackberries, plum, purple cabbage, etc What they offer-The deep colors of these fruits and vegetables are brought to you by pigments called anthocyanins and are useful in promoting brain function especially boosting memory and help reducing inflammation in the body. Compounds in blue foods like blueberries work as anti-inflammatories, lowering the risk of disease in the esophagus and colon. Chronic ailments like obesity, diabetes, and hypertension can be at least controlled properly with subtle lifestyle changes along with proper nutrition and exercise routines. Eating a wide variety of colorful foods with every meal is vital for boosting maximum nutrition and indicates an abundance of natural vitamins and minerals. Starting to eat right is a way to a healthy and fit life. Source: https://thelivenagpur.com/2021/09/06/colours-on-our-plate/

If morning is the time when you feel dull and inactive, even tiny changes in your routine can go a long way in boosting your energy levels, concentration, and productivity. Considered the most productive time of the day, starting your day early could help you achieve more and improve your overall health. But it may happen due to pandemic time or otherwise, that staying awake till late in the night or glued to our screens could make us dull and unproductive in the morning. Experts suggest that certain morning rituals should be followed to kickstart your day in a better, efficient, and more refreshing way. Not only hitting the bed late after considerable screen time plays havoc with our sleep cycle, it also affects productivity in the first half of the next day. Moreover, many of us make the mistake of picking up our phones first thing in the morning to check messages or breaking news. “The first and the best thing you can do to make your mornings better is not to look at your phone right after waking up,” says Dr. Sonal Anand, Psychiatrist, Wockhardt Hospitals, Mumbai. Dr. Anand Also Suggests Quick Techniques to Get the Brain in Action: Practice mindfulness: Take out a few minutes for yourself and pay attention to what’s going around you. Look out of your window or balcony and observe. Mindfulness can give a boost to your brain and improves your concentration. Be grateful: Your mornings should begin with a little bit of Me time. Focus on yourself and feel happy about yourself, the good things in your life. Be thankful to people in your life and the fact that you have another day to yourself and a beautiful morning. Quick yoga and breathing exercises: Even if you have 5-10 minutes before you start with work, you could take out some time for quick breathing exercises like Anulom Vilom or some asanas. Yoga could help release happy hormones like dopamine, oxytocin, serotonin, and endorphins and that could set the tone of your day. A short burst of activity: If you don’t feel like doing any of the above, you could engage in some form of physical activity like arranging your cupboard, climbing stairs, walking within your room. Research has proved that even short bouts of activities could have multiple health benefits. It can increase your BMR (basal metabolic rate) and can have positive impact on your heart rate. In short, if you want your morning to be brighter, you must prepare the night before by enjoying a good night’s sleep and refraining from excess screen time. Staying physically active throughout the day, even for short durations, can bring long-term benefits. Source: https://www.hindustantimes.com/lifestyle/health/5minute-morning-rituals-to-beat-the-blues-and-boost-productivity-101630829524372.html