Hande Medical Centre

Insulin is the most common treatment prescribed for people affected with diabetes. Diabetes is condition where high amounts of glucose prevail in the blood for an extended period of time. However, there are some drugs that offer an alternative to insulin in treating diabetes, which are

1. Liraglutide: Liraglutide is a glucagon-like peptide-1 (GLP-1) drug that causes the body to release greater amounts of insulin so as to facilitate the movement of glucose from the blood to the cells. People with type 2 diabetes generally use this treatment. It slows the digestion process and can cause symptoms of headache and nausea.
2. Pramlintide: It's an artificially produced version of amylin. It is taken by both type 1 and type 2 diabetic patients, facilitates slower digestion of food and therefore controls release of sugar in the blood. It can cause tiredness and nausea.
3. Dulaglutide: This treatment is for people affected with type 2 diabetes and it is administered once a week. It causes more insulin to be released and pass the glucose to the cells. It can cause loss of appetite, nausea and abdominal cramps as side effects.
4. Albiglutide: This treatment facilitates pancreas to release insulin and limits the glucagon hormone production. It is used by type 2 diabetes patients who have not taken well to other treatments. The side effects are skin reaction, respiratory tract infection and nausea.
5. Exenatide: It is a drug that causes pancreas to release insulin that facilitates movement of glucose to cells. It is a treatment for type 2 diabetes and it restricts release of glucagon in the body. The possible side effects are acidity, constipation and vomiting.

type diabetes

Most people experience prominent side effects on their body and mind the morning following a night of heavy drinking. These after-effects of consuming excessive alcohol, popularly called a hangover, include rapid heartbeat, headache, anxiety, exhaustion, vomiting, dizziness, lack of energy, and body pain.

Drinking too much alcohol (5 to 7 drinks for men and 3 to 5 for women) not only causes a hangover but also can negatively impact your health by damaging your liver, central nervous system, brain and gastrointestinal system. It takes about 8 to 24 hours to cure a hangover completely, but you can try these natural remedies to get quick relief from the symptoms and reduce the recovery time.

1. Have a banana

A hangover is often associated with decreased potassium levels in your body and having a banana will help replenish it as it contains an adequate amount of the mineral.

Directions: you can either have one or two whole bananas or a banana smoothie with few drops of honey to get relieve from most hangover symptoms.

2. Try honey

Honey contains fructose, which helps to neutralize the negative impact of alcohol on your body. Moreover, honey provides relief from the hangover as it also helps digest the alcohol better.

Directions: take 3-4 teaspoons of honey after each hour (post-hangover) till you feel yourself getting better. You can increase the dosage according to the severity of your hangover.

3. Go for a glass of tomato juice

Tomato juice proves to be very effective in curbing the symptoms of a hangover as it compensates for the dehydration caused in your body due to excessive alcohol consumption. Also, due to its fructose content, tomato helps in metabolizing the alcohol present in your body.

Directions: drink a glass of fresh tomato juice or soup laden with 1 tablespoon each of honey and fresh lemon juice. You can have this juice in the morning once and repeat in the afternoon if needed.

4. Drink a lot of water

When it comes to beating a hangover, there is no substitute for water. Drinking water is not only a tried and tested remedy, but is also the most effective way to cure a hangover. This happens because water fights the dehydration of fluids in your body caused by drinking alcohol.

Directions: to keep the hangover at bay, drink one glass of water after each glass or shot of alcohol you consume. If you forget to do this, starting your day with a bottle of water the next morning will help reduce hangover symptoms drastically.

How to lose weight with fibrous foods?

Body composition is never the same for two individuals with the same body weight and of the same sex. It is vital to view your weight loss in light of your body composition. Since muscle occupies less space in your body than fat, leanness is determined by one's body composition and weight. The term body composition refers to the percentage of bone, fat, muscle and water content in your body.

Irrespective of the body composition you may have, if you're planning to lose weight naturally, having fibrous foods can help you to achieve that optimal body weight. The study suggests that people who have fiber in their diet tend to have healthy body weight. It provides your stomach with a full feeling and stimulates brain receptors to stop eating without adding any extra calories.

What is fiber?
Fiber is basically carbohydrate present in plant foods such as whole grains, fruits, and vegetables. In comparison to other forms of carbohydrates, fiber is not easily digested by the body. As a consequence, it passes quickly through your digestive tract without increasing your blood sugar levels. Additionally, it is the soluble fiber that absorbs water to form a type of gel inside your stomach, leading to a slowdown in the absorption of glucose. Lower levels of blood sugar indicate lower insulin levels, which significantly reduces the chances of your body storing fat.

According to experts, women below 50 years of age should have about 25 grams of fiber every day, and men should have about 38 grams. So, here are some of the high fiber foods that you need to include in your diet:

•   split peas: contains 16.3 grams of fiber per cup
•   black beans: contains 15 grams of fiber per cup
•   lentils: contains 15.6 grams of fiber per cup
•   broccoli: contains 5.1 grams of fiber per cup
•   peas: contains 8.8 grams of fiber per cup
•   raspberries: contains 8 grams of fiber per cup
•   blackberries: contains 7.6 grams of fiber per cup

We all believe that consuming fruit is an uncomplicated task that involves buying, cutting and eating the pieces. But in reality, to reap the benefits, you need to consume it at the right time. By consuming fruits at the right time, it can contribute to boost the detoxification process and help in weight loss and kick-start the metabolism process.

When is the best time to eat fruits?
Fruits comprise of different types of nutrients which offer protection against different types of diseases and infections, lower the chances of heart diseases and hypertension. If you eat fruits without proper knowledge of how to consume it, it can create problems rather than proffer benefits. You should, therefore, try to eat fruits at the following timings.

Empty stomach in the morning
Experts always recommend consumption of fruits on an empty stomach and in between meals. This is because digestion takes place at a fast pace during these times and the enzymes required for digestion of fruits are released easily when you are on an empty stomach. Fruits are high in simple sugars which need long hours to be completely digested by the body. Thus, if you eat fruits on an empty stomach, all the nutrients, sugar and dietary fibers are processed properly in the body. This ensures that your body gets the right quantity of nutrition from the consumption of fruits.

Before and after workout

• Another viable time of eating fruits is before or after exercising. You are free to eat your choicest fruits right before or immediately after working out. The body would easily utilize the sugars derived from the fruits for extracting energy before a workout. It also helps in filling back the energy content of the body if you consume fruits right after workout sessions.
• Eating fruits is a simple process which is known for offering a host of benefits. But there are also numerous myths regarding the timing of consumption of fruits which need to be debunked.
• One such myth is that if you are suffering from high blood sugar, you should consume fruits at least one to two hours before meals. The idea behind the myth is that people with diabetes have digestive issues and eating the fruits separately can improve digestion to some degree. But there is no supportive evidence for the statement.

So, it is advised to eat the fruit as a snack together with protein-packed meals which can aid in digestion. This is also beneficial as smaller amounts of sugar gets absorbed at a time which leads to the meagre amount of rising in blood sugar levels.

With these few factors in mind, you can get the most out of your daily fruits consumption.

Uterine fibroids, also referred to as uterine myomas) are non-cancerous tumors that grow within the muscle tissue of the uterus. As many as 20% to 50% women between the age group of 18 to 40 suffer from the condition, but not all cases warrant treatment. 

It may be as tiny as a coin or it may grow to the size of a watermelon, making people think the lady is 6/7 months pregnant! There may be one big fibroid or several small ones. 

Causes:
Though the exact causes are not known, family history and hormonal imbalances are said to be the main causes for the same.

Types of Uterine Fibroids

The four types are:

1. Subserosal Uterine Fibroids: Develops outside the uterus and continues to grow.
2. Intramural Uterine Fibroids: The most common type that lead to pregnancy like tummy. They develop within the uterus wall and continue to expand.
3. Submucosal Uterine Fibroids: Because these develop within the uterus lining, they are most likely to be the cause of heavy flow during periods.
4. Pedunculated Uterine Fibroids: These grow on the inner or outer side of a small stalk connecting to the uterus.

Common Symptoms:

1. An enlarged uterus is the most common symptom. It is often mistaken for general weight gain or pregnancy.
2. Prolonged and painful menstrual cycle, that is many times irregular.
3. Urinary incontinence and constant urge to urinate.
4. Pelvic pressure.
5. Pressure on the bowels leading to constipation.
6. Pain during intercourse.

General treatment 
If you find out that you have fibroids during an examination or if you visit a doctor with any of these symptoms, they will most likely ask for an ultrasound or Magnetic Resonance Imaging (MRI) which will confirm the type of fibroid and the extent of your problem. Treatment includes non-invasive-focused ultrasound surgery. 

Treatment with Homeopathy: 
One of the best advantages of choosing Homeopathy is that it works without side effects. It addresses the issue rather than the symptom. A surgical procedure mentioned in general treatment does remove the fibroids but there is no guarantee that they won't grow back as the underlying issue of hormonal imbalance remains. 

During a clinical study of the effects of Homeopathy on fibroids, 85% patients showed improvement and 48% people had complete fibroid removal. 

Treatment: There are medicines in Homeopathy that can treat uterine fibroids, cervical fibroids and help maintain normal hormonal balance in females. If you wish to discuss about any specific problem, you can consult a Homeopath.

An idle mind is a devil’s workshop. When there is too much time on your hands with nothing to do, you end up thinking about things which are not going well, leading to depression. Come to think of it, if there is nothing that you can do to improve it, there is no point wasting time over it. On the other hand, if there is something to improve the situation, just go ahead and do it, so everybody involved is happy. However, if there are too many other factors which are beyond control, then you need to see how to change your outlook towards it.

One such effective way is to keep yourself busy and distract yourself from it. The following are some simple measures, which can be very effective in dealing with stress.

1. Sleep it off: One of the main reasons for depression is the physical exhaustion and lack of good rest. So, it is good once in a while to just sleep it off and give your body the much deserved rest. This gives the brain a chance to begin to heal and feel better.
2. Clean up the house: The home or the space you enter into indirectly indicates your state of mind. A clean home and workspace means that much less clutter in the brain. Clean out the closet, give away your old stuff, and in the process, you would end up feeling good about having helped somebody. You will also realize how much excess stuff you have collected over the years. Stacked up in the attic and cartons, these were meant for use on “some fine day”, which never seemed to arrive.
3. Exercise: Force yourself to exercise. While initially it would be an ordeal, gradually you will enjoy it. Exercise also releases chemicals in the brain, which make you feel good about yourself. In addition, the physical benefits will start to show up, leaving you feeling elated and in a chirpier mood.
4. Travel: When you go solo traveling, the amount of time you spend with yourself just increases. The changed surroundings will help you understand yourself better and come to terms with things that can be under your control. You learn to let go of things and come to terms with life. If time and money are limitations, go out and explore places in your own surrounding city or town. You will realize how little you know the city or town you live in.
5. Hobbies: Whether it is learning to play guitar or speak Spanish, pick something that you have always wanted to do over the years and work at it. You will see the depression vanish in no time. If you wish to discuss about any specific problem, you can consult a Psychologist.

Are you planning on undertaking a botox treatment? Botox is a drug which is made from a neurotoxin. This is produced by the bacteria called Clostridium botulinum. Botox is used for medical purposes, commonly for treating muscular conditions. It is also used for cosmetic procedures, which help in removing wrinkles. This process is carried out by paralyzing the facial muscles temporarily. Botulinum toxin is also sold commercially under certain names.

Medical and Cosmetic Uses-

Botox is most commonly used as a treatment procedure for reducing the appearance of facial lines and wrinkles in middle-aged adults. It is also used for medical purposes, for the treatment of conditions such as eye squints, excessive sweating, leaky bladders and migraines. Botox is used for treating more than 20 medical conditions.

How Does Botox Work?

Botox or botulinum toxin is a very poisonous substance, and a single gram of it is capable of killing more than one million people. It is considered to be an effective therapeutic protein when used in ideal dosage, and frequency. It is used in several medical procedures and treatment therapies.

How is Botox Procedure Undertaken?

Botulinum toxin is administered by diluting the power in saline. It is injected directly into your neuro-muscular tissue. A duration of 24 to 72 hours is required for it to take effect. This time reflects the time required for disruption of the normal synaptosomal process of the body. It may take over five days for experiencing the full effects of botox. Botox must not be used in women who are pregnant or lactating, or by people having a previous allergic reaction to it.

Risk and Side-Effects:

Injections which contain botox are usually well tolerated. They have several side effects as well.

1. In some cases, a person may have a genetic predisposition which causes a mild, transient and unusual response to Botox. Some people who are receiving botox type A injections may develop antibodies to the toxins, which may make the treatment ineffective. In people who are using botox type B for cervical dystonia, antibody development may occur.

2. Along with the effects intended, botulinum toxin may lead to several other undesirable effects. They may include conditions such as transient numbness, headaches, malaise, mild cases of nausea, mild pain, local edema and erythema on the site of injection.

3. Temporary tiredness, fatigue or the paralysis of nearby musculature may also be experienced because of the reaction of the toxin.

4. Drooping or temporary upper lid and brow ptosis are also indicated.

Among the two types of botox treatments, the results from abobotulinum toxin A is considered to be more effective than onabotulinum toxin A treatment. Better results are experienced when the muscles are contracted instead of being at rest. If you wish to discuss about any specific problem, you can consult a Cosmetic Physician.

Breakfast is considered as an important meal as it helps you break your overnight fasting period and provides you proper energy along with other essential nutrients to keep you active and much focused and helps you to boost your metabolism.

Here are some healthy breakfast options that can be taken below:

1] oats/ragi idli: rich in fiber oats idli is a best and healthy breakfast recipe, which is very appetizing and easy to make breakfast.

Ingredients:

• Oats: 1 cup
• Semolina: ½ cup
• Curd: ½ cup
• Mixed veggies (any): ½ cup, chopped
• Water: ½ cup
• Salt: to taste
• Eno: ½ tsp
• Lemon juice: 1 tbsp
• Green chillies: 2, chopped
• Coriander leaves: 1 tbsp, chopped
• Ginger: 1 tsp, chopped
• Olive oil
• Mustard: 3/4 tsp
• Urad dal: 1 tsp
• Channa dal: 1 tsp
• Curry leaves: 1 spring

Method:

• Roast oats for 3 minutes in medium flame then blend it in a blender.
• Heat oil in a pan and add mustard, urad dal, channa dal, curry leaves, ginger, green chillies, coriander and mixed veggies and cook.
• Add semolina and stir fry for a minute on medium flame.
• Transfer to mixing a bowl and add salt, curd, lemon juice, eno and water as required and make a batter (neither too thin nor too thick) and mix well.
• Pour the batter in a greased microwave idly plate/idli stand and cook for 2 minutes on high.
• Serve hot with mint chutney.

2] besan-oats cheela: a quick, healthy and delicious besan-oats cheela for breakfast under 20 minutes. This oats cheela can be served along with a green chutney.

Ingredients:

• 1 cup gram flour (besan)
• 3/4 cup water (batter should be free flowing)
• 1 tsp cumin powder (jeera),
• 1 tsp fresh coriander chopped,
• 1 tsp green chillies chopped,
• 1 chopped onion & tomato (optional)
• 1 tsp baking soda (optional)
• Oil to cook
• Salt to taste

Method:

• Mix all the ingredients together in a bowl except water.
• Add water slowly till the batter smoothens.
• The batter consistency should be same as dosa batter.
• Take a non-stick pan and add 1/2 cup mixture and spread evenly.
• Keep it on medium heat and cover it with a lid. Once it is half cooked add 1 tsp oil in the pan.
• Cook it from both sides and serve hot.

3] paneer-moong dal cheela: a quick, healthy and delicious paneer-moong dal cheela for breakfast under 20 minutes. This paneer-moong dal cheela can be served along with a green chutney.

Ingredients:

• 1 ¼ cup moong dal (split green gram)
• 1/2 cup low-fat paneer
• 1 tsp cumin seeds (jeera)
• 1 tsp asafoetida (hing)
• 1 tsp green chillies -finely chopped
• 1 tbsp ginger (adrak)-finely chopped
• 1 tbsp coriander (dhania)-chopped
• 1 tsp chilli powder
• Salt to taste

Method:

• Soak the dal in water overnight.
• In the morning remove the chilka and churn it in the mixer.
• Add jeera, green chillies, ginger, coriander, red chili powder and salt.
• Cook it over a fry pan at low flame after pouring it in cheela form at high flame.
• Chopped green chillies, coriander stuffing can be used before serving.
• Tip: make cheela on non-stick pan to avoid oil usage and you can stuff cheela with saute vegetables of your choice.

4] buckwheat sprouts cheela:

 Buckwheat or kuttu is one of most popular gluten free flour consumed during these days. Also it is a easy and simple to prepare in the morning.

Ingredients:

• 1/2 cup buckwheat (kutto)
• 1/2 cup steamed sprouts
• 1/4 cup plain oatsSteam the sprouts, red cabbage and bell pepper.
  Mix the above with the rest of the ingredients.
  Add all the salts as per the taste.
• 1/4 cup low-fat curds (dahi)
• 1 & 1/2 tsp ginger-green chilli paste
• 1/2 cup grated carrot and red cabbage
• 1/2 cup chopped spring onions and red tomato
• 2 tbsp finely chopped coriander (dhania)
• Black salt to taste
• 2 tsp olive oil for cooking

Method:

• Combine the buckwheat, steamed sprouts, curds and water in a deep bowl and mix well. Blend the mixture into a smooth paste.
• Transfer the mixture into a deep bowl, add all the remaining ingredients and water and mix well.
• Heat the oil in a non-stick tava (griddle) and pour a ladleful of the batter and spread it evenly and cook on a medium flame using olive oil till both the sides are golden brown in color.
• Garnish with coriander leaves, grated beetroots.
• Serve immediately with chutney.

5] sprouts-paneer dhokla: enjoy sprouts-paneer dhokla along with dhaniya/pudina chutney for breakfast or serve as a tea time snack.

Ingredients:

• 3/4 cup - wheat rava
• 1/2 cup - oats, powdered
• 1/2 cup - moong sprouts puree
• 1/2 cup - mashed low-fat paneer
• 1.5 cup - yogurt
• 3/4 tsp - bicarbonate of soda
• 1/2 tsp - salt
• Seasoning:
• 1 tsp - mustard seeds
• 1 tbsp - fresh grated coconut
• 2 tbsp - moong sprouts
• 2 - coriander stalks, finely choppedSteam the sprouts, red cabbage and bell pepper.
  Mix the above with the rest of the ingredients.
  Add all the salts as per the taste.
• 1/2 tbsp - oil

Methods:-

• Mix the wheat rava, salt, and bicarbonate of soda in a large bowl.
• Add the moong sprouts puree and 1/2 cup of yogurt mix it well.
• Then add the remaining 1 cup of yogurt and mix it well.
• Pour it in a greased pan. Steam it for 10 minutes.
• To check whether it's cooked insert a skewer and if it comes out clean then it's cooked.
• For seasoning heat the oil in a pan, add the mustard seeds. When it starts spluttering, add the moong sprouts and grated coconut stir it for 2 minutes. Pour it on top of the dhokla.
• Garnish with chopped coriander leaves.
• To make moong sprouts puree: take 1 cup of moong sprouts and blend it by adding little water.

6] tomato upma: it is one of the most easily cooked and the feasible meal to have when a person is in hurry or do lack with the timings. Tomato upma can be treated as a breakfast or as a evening snacks. Cook the upma with the added healthy vegetables to make it one of the most nutritious meal of the day.
Ingredients:

• Bombay rawa – 1 cup
• Tomato – 2 nos
• Onion – 1
• Green chillies – 2
• Fresh ginger – a small piece
• Red chilli powder – 1/2 teaspoon or as per taste
• Turmeric powder – a pinch
• Oil – 2 to 3 tablespoons
• Mustard – ½ teaspoon
• Bengal gram dhal – 1 teaspoon
• Urad dhal – 1 teaspoon
• Curry leaves – few
• Cashew nuts – few (optional)
• Salt – 1 teaspoon or as per taste

Method:

• Chop onion, ginger and tomatoes finely. Slit green chillies lengthwise.
• In a frying pan (kadai), put a tablespoon of oil and fry the rawa till it changes its color. Remove it and keep it.
• In the same frying pan, put the remaining oil and when it is hot, add the mustard. When it pops up, add cashew nuts and dhals and fry till it turns light brown.
• Add chopped onion, chillies, ginger and curry leaves. Fry till onions are transparent. Then add tomato pieces and fry till it mashes well.
• Add turmeric powder, red chilli powder and salt. Mix well. Add three cups of water and bring to boil. When it starts boiling, slowly add the fried rawa and stir continuously till it absorbs all the water and form like a ball.
• Serve with coconut chutney or sambar.

7] dal thepla: thepla is a gujarati cuisine breakfast roti / paratha or indian bread.

Ingredients:-

• Left over dal cooked ½ cup
• Fresh fenugreek leaves (methi) chopped ½ small bunch
• Whole wheat flour (atta) ½ cup
• Cumin powder 1 teaspoon
• Coriander powder 1 teaspoon
• Salt to taste
• Red chilli powder 1 teaspoon
• Oil 1 tablespoon + for basting

Method:-

• Pour dal into a bowl. Add fenugreek leaves, cumin powder, coriander powder, salt and chilli powder and mix well.
• Add flour and knead into stiff dough. Add 1 tablespoon oil and knead again. Cover with damp muslin cloth and set aside for 10-15 minutes.
• Divide the dough into equal portions. Take each portion, roll in flour and roll out to a thin disc. These are theplas.
• Heat a non-stick tawa. Place each thepla and cook, turning sides and basting with oil, on medium heat till golden on both sides.
• Serve.

8] oats-matar dosa: this dosa batter is packed with protein and fiber. Oats is a healthiest recommended millet consumed daily for its high content of soluble fiber beta-glucan, a potent blood sugar and cholesterol-lowering agent.

Ingredients: for the dosa batter-

• 1 cup plain oats
• 1/4 cup urad dal (split black lentils)
• Black salt to taste
•  For the stuffing
• 1 tsp oil
• 1/4 tsp mustard seeds
• 1 slit green chilli
• 1/2 cup finely chopped onions
• 1/2 cup grated carrot
• 1/2 cup grated beetroot
• 1/4 cup parboiled green peas
• Black salt to taste
• 1/2 tsp chaat masala
• 1 tsp chilli powder
• 1 tsp lemon juice

 
 Other ingredients:
 2 tsp oil for greasing and cooking

Methods:

For dosa batter-

• Combine the oats, urad dal and salt in a bowl and blend into a fine paste.
• Add 1 cups of water and mix well to make a batter of pouring consistency.

For the stuffing-

• Heat the oil in a non-stick pan and add the mustard seeds and green chillies.
• When the seeds crackle, add the onions and sautee for 2 to 3 minutes, till the onions turn translucent.
• Add the carrots and green peas, mix well and sautee for another 1 to 2 minutes.
• Add the salt, chaat masala and chilli powder, mix well and cook on a medium flame for 1 to 2 more minutes.
• Add the lemon juice, mix well and cook for another minute.

How to proceed-

• Heat a non-stick tava (griddle) and grease it with less oil.
• Pour a spoonful of the batter on the tava (griddle) and move the spoon in a circular motion to make it round.
• Place a portion of the stuffing in the center of the dosa and fold over.
• Smear ¼ tsp of oil around the edges and cook on a medium flame till the dosa turns light brown in color.
• Garnish with chopped coriander leaves and grated beetroot.

9] egg dosa/uttapam: protein rich egg dosa which is very good for breakfast. It is easy to make, rich in protein and makes a filling and delicious breakfast.

Ingredients:-

• 50 gm soaked green gram
• 1 egg white
• 2-3 garlic cloves
• 1/4 tsp mustard seeds
• 2-3 no curry leaves
• Salt to taste
• 1/2 tsp oil

Method:

• Blend soaked green gram dal with water and then mix egg white into it and mix it well.
• Heat the oil in a broad non-stick pan and add the mustard seeds. When the seeds crackle, add curry leaves, garlic, salt
• Add this in to the bowl and mix well.
• Prepare dosa/uttapam in non stick pan.

10] berry yogurt smoothie with chia seeds: 
This smoothie is the mix of super-foods and rich in antioxidant and a healthy refreshment in the morning.

Ingredients:

• 4-5 pc strawberries
• 1/2 chopped apple
• 1/2 chopped pear
• 1 tsp chia seeds
• 150g low-fat natural yogurt or soy yogurt
• 100ml of semi-skimmed milk or dairy-free milk
• 1/2 cup water
• ½ tsp cinnamon (or to taste)

Method:

Add milk, yogurt, strawberries, chia seeds, apple, pear, water and ice in a blender and blend until smooth.

11] quinoa- chia porridge: make your own hot cereal mix with this healthy recipe. The easiest and healthiest breakfast which is now a regular meal in everyone’s house.

Ingredients:

• Quinoa: 30 gm
• Low-fat milk: 250 ml
• Fruit (banana/apple/berries/pear): 1 chopped
• Nuts: handful
• Chia seeds: handful
• Cinnamon: 1 tsp

Methods:

• Boil quinoa in milk for few minutes.
• Pour in a bowl. Add all the remaining ingredients.

12] egg white sandwich with hummus: a high-protein breakfast with a healthy spread is one of the easy and regular breakfast.

Ingredients:

• Brown bread/multi-grain bread: 2 pc
• Hummus: 1 tbsp
• Egg white: 2 no
• Cucumber: few slices
• Tomatoes: few slices
• Onion: few slices
• Lettuce: 1 -2 leaves
• Black pepper: 1 pinch

Methods:

• Grill the bread.
• Prepare the egg whites either boiled or omelette form.
• Apply hummus on the bread. And then put all the remaining ingredients.
• Serve it with either green chutney or low-fat dips.

13] fruit milkshake: fruit milkshake is a power pack of nutrients. They provide you iron, calcium, protein, antioxidants, energy along with essential fatty acids.

Ingredients:

• Apple/pear: 1 no
• Berries: few
• Chia seeds/ pumpkin seeds: 1 tsp
• Low- fat milk: 250 ml
• Peanut butter: 1 tbsp (optional)
• Oats: 10 gm (optional)

Methods:

Blend all the ingredients in a blender and serve chill.

14] sprouts chaat: sprouts chaat is another diabetes friendly recipe. Full of healthy proteins, carbs, vitamins and fiber this snack will keep you satiated. You can also feel free to indulge and add a boiled potato or use a chopped tomato instead of lemon juice.

Ingredients:

• Steamed sprouts, rajma, chickpea
• Cucumber
• Red tomato
• Onion
• Lettuce
• Bell pepper
• Black pepper
• Black salt
• Celery leaves/parsley leave/ coriander leave
• Apple cider vinegar- 1 tsp
• Oregano

Method:

• Steam the sprouts, red cabbage and bell pepper.
• Mix the above with the rest of the ingredients.
• Add all the salts as per the taste.

Rekha is 32 years old, she has a succesful career, a lovable husband and two wonderful kids. She has a few helpful friends and a supportive family. She also got promoted at work 6 months ago. Yet for the past few months she has been finding it a little difficult to fall asleep at night, she dreads daybreak and wished she could sleep for a bit more time. She fights through the tiredness as everything she once enjoyed seems grey and non rewarding. She stopped following her favorite tv show and hasn’t been talking to her friends as much. She has been unable to focus on work and it takes her longer than usual to complete her tasks. The food she once loved seems drab and unappealing. There is no more color to festivals and functions, and smiling becomes an effort. She worried about the future and feels helpless as her life spirals down a eternal dark staircase.

Rekhas husband has noticed this and is supportive as he can be, telling her that she needs to snap out of whatever that she is going through. Not that she wouldnt want to snap out of it. People around her have been trying to cheer her up, suggesting everything that they feel would make her feel better! But no, the shadow of depression follows her around and makes her feel that her life is not worth living anymore.

What are the numbers ?

Depression is difficult, depression is dark and depression is dangerous. Studies have reported numbers ranging from 1 in 10 to 1 in 30. An article in the Indian express on feb 15,2016 was titled “with 36% of India depressed, we must end the taboo around mental health”

Depression was reported to be higher in females, in the age-group of 40-49 years and among those residing in urban metros. Equally high rates were reported among the elderly.Depression and suicides are closely linked, with upto 15% of depressed individuals attempting suicide. With around a lakh and 30000 people ending their lives by suicide every year, and atleast 10 times as much attempting suicide, this 15 percent starts looking like a very large number.

What causes depression

Contrary to popular belief, depression does not necessarily stem from a weakness in one's "mind" or from ones poor ability to cope with the stressors of life. This Depression like every other illness stems from complex interactions between biological, psychological and social factors. Like one cannot "think away" a fever, it is impossible to "think away" depression.

Genetic studies have demonstrated a concordance rate for mood disorders in identical twins of 70 to 90 percent. Implying a strong role of inherited factors in depressive illness. Alterations in hormonal regulation and sleep architecture can also lead to depression.

At the base of the illness there are abnormalities at the synaptic level in the neuronal networks in the pre-frontal cortex (a region in the brain). The pre-frontal cortex holds and processes information in regard to ones personality, memory, decision making, motivation and complex cognitive tasks. These processes are encoded in the form of synapses or interneuronal connections. The neurons communicate via electrochemical processes called neurotransmission. Current knowledge implicates a imbalance in serotonin, dopamine and noradrenaline (neurotransmitters) and or an abnormal number of their receptors in the synapses in causing depression. Most anti depressants increase serotonin concentrations at the synaptic level so as to improve mood and cognition.

Low levels of serotonin have also been observed in those who attempt suicide.

What are the symptoms of depression? How is it diagnosed ?

Symptoms of depression include persistent low mood, easy fatiguability and a lack of interest in things that were previously pleasurable. Physical symptoms such as changes in sleep patterns, changes in appetite and weight and decreased interest in sex may also occur. Further a loss of self confidence, undue feelings of guilt, emotional lability and thoughts about self harm are also common.
The safest thing to do, if one is experiencing such symtoms is to seek professional help.

The Psychiatrist or Psychologist will be able to make a diagnosis based of Criteria set forth by the world health organization. They may suggest laboratory investigations to rule out physical illnesses such as anemia and thyroid dysfunction that mimic depression and will offer appropriate treatment measures.

Depression tends to occur in episodes with each episode lasting from 6 months to two years with an average of 8 months. Untreated depression tends to leave behind residual symptoms that include fatigue, anhedonia, long lasting sleep disturbances, poor productivity and a propensity to recur. 60% of those who develop a depressive episode, develop another Thus earlier and effective treatment will improve prognosis and will decrease the long term morbidity.

Effective treatment strategies are available for the management of depression. Based on the severity of illness and the nature of symptoms, you health care provider may prescribe either behavioral changes, psychotherapy or biological therapy. You do not have to go at it alone. Help is available for all those who seek it !

Depression is nothing to be afraid of, and certainly nothing to be guilty or ashamed of. With the right intervention from qualified experts, depression can be managed effectively.

You can find a lot more information about mental health and mental illness at our stigma breaking.

Some of the most effective home remedies for varicose veins include the use of olive oil, garlic, cayenne pepper, apple cider vinegar, witch hazel, parsley, horse chestnut, grapeseed oil, pine bark, marigold, and various lifestyle changes.

Varicose veins

Varicose veins are the unsightly and uncomfortable veins, most often occurring in the leg, that have become twisted or enlarged, preventing proper blood flow to extremities and forcing your cardiovascular system to work harder to achieve proper unidirectional blood flow. As people age, or if they have professions that make them stand for long periods of time, the veins can often become tangled in this way, preventing the normal leaflets of our veins from directing blood in one direction. When blood begins flowing in opposite directions, it can become extremely painful, whether one is standing or not. While varicose veins rarely result in life-threatening complications, it can still manifest in the form of leg swelling, edema, venous eczema, skin thickening, and visible vein knots in the legs or affected area. While this affliction most commonly affects the legs, as that is where the body must work hardest to overcome gravity and pump the blood back to the chest, it can also occur on other parts of the body.

Symptoms of varicose veins include aching legs, swollen ankles or knees, unexplained fatigue in the legs, slow healing time on small wounds or cuts on the legs, cramps, and skin discoloration or irritation on the calves or feet. If you believe that you are suffering from varicose veins, there are some in-hospital treatments that can alleviate some of the symptoms, but these are often temporary, expensive, and, as with all surgeries, carry a degree of risk. Instead, there are dozens of herbal remedies that have been developed, tested, and relied on for years to eliminate varicose veins, treat its symptoms, or keep them under control in a healthy, effective way. Let’s take a closer look at some of these treatments below.

10 effective home remedies for varicose veins

1. Horse chestnut: the extract from horse chestnut seeds is considered extremely effective against varicose veins, as horse chestnuts are astringent in nature and contain a powerful compound called aescin, which inhibits the destructive enzymes that damage capillary walls. Patients suffering from varicose veins can experience a reduction in swelling and pain when the extract is consumed. However, only the extract can be consumed, as raw horse chestnuts contain other compounds that are actually toxic.

2. Grapeseed oil: grapeseed is a very powerful type of natural oil that has long been used to relieve inflammation and muscle pain when applied in a topical manner. Grapeseedextract can also be consumed, but the unpleasant taste often makes people prefer the topical application of the oil. The proanthocyanids contained in the oil can strengthen the capillary walls and resist degradation, while also reducing inflammation and even promoting healthy blood flow to the extremities.

3. Marigold: marigold is rich in antioxidant compounds and vitamin c, both of which are essential for protecting the skin and maintaining the health and strength of veins and capillaries. You can eat marigold petalsdirectly, but that isn’t considered as effective as boiling the petals and then dipping a hot cloth in the boiled water, which should be infused with the beneficial compounds and chemicals. Apply that cloth to the affected area of your leg to experience reduced swelling, an elimination of pain, and and important collagen transfer that can help your body rebuild damaged capillaries and veins to prevent varicose veins from spreading.

4. Pine bark: the proanthocyanid compoundsfound in grapeseed are also present in the bark of pine trees, in addition to other unique compounds in the extracts that strengthen capillary walls, bind collagen to veins, promote elasticity of the veins, improves blood circulation, and even lowers blood pressure. Pine bark extract is widely available and can be used safely for long periods of time if the problem persists.

5. Parsley: this common herb is another popular home remedy for varicose veins, as its high level of vitamin c promotes the creation of collage and subsequent repair of damaged blood vessels. Rutin is the powerful organic compound in parsley that directly affects capillary strength, making it a key herb to add to your diet if you’re suffering from unsightly varicose veins.

6. Apple cider vinegar: as always, it seems like almost any condition can be improved somehow by this magical cure-all. In terms of varicose veins, consuming apple cider vinegar has been shown to detoxify the blood, while also promoting circulation and reduce inflammation. These three factors together make it an ideal tonic for varicose vein conditions. The easiest remedy is mixing two teaspoons of apple cider vinegar in a glass of water and drinking it two times a day. You can also get undiluted apple cider vinegar and combine it with your normal lotion and apply it to the affected areas. Both remedies are highly effective.

7. Cayenne pepper: the bioflavonoids and vitamin c found in cayenne pepper are able to promote healthy blood flow to the extremities and ease the pain of swollen or aching joints and leg muscles. The pain of varicose veins is often worse than the appearance, and consuming or topically applying a paste of cayenne pepper can definitely help alleviate those uncomfortable situations.

8. Olive oil: as with grapeseed oil, olive oil is able to significantly improve your health. You can rub olive oil on the affected area and allow the rich mixture of organic compounds so the inflammation and pain, and also stimulate repair on injured or degraded capillaries and blood vessels.

9. Garlic: as another apparent cure-all, garlic can break up toxins in the body and stimulate their release, in addition to reducing inflammation and increasing healthy circulation throughout the body. Adding garlic to your diet or regularly applying a garlic paste to the varicose veins can quickly reduce their appearance and discomfort.

10. Lifestyle changes: a number of lifestyle habits can exacerbate varicose veins, including standing for long periods of time, impact exercises or sports, being overweight, wearing high heels, sedentary lifestyle where you don’t walk or move your legs for periods of 30 minutes or longer, excessive alcohol intake, and smoking, which slows down circulation throughout your body. Eliminate or change some of these lifestyle factors and you will see a definite improvements in your varicose vein symptoms.

Talking about the pros first:

1) Ketogenic diet known to control seizures:

From biblical times, it was known that fasting controls seizures. In a study conducted, it was found that 54% of the patients had complete control over seizures and 26% showed a marked decrease in seizures while on a ketogenic diet. 

2) Ketosis helps in weight loss:

In one study of over 400 individuals over a period of a year, it was found that low-carbs diet was as effective as low-fat diets in weight loss. In the short term of six months, the individuals on a low carb diet had even lost on a average of 3.3 kgs greater than those on a low fat diet.

Thus, the low carb diet seems to be a good option for weight loss in the short term.

 3) For the diabetes and prediabetes treatment:

As discussed before, the ketogenic diet reduces the blood sugar and thus it is an effective option in treatment and control of diabetes.
From one study on type 2 diabetes patients, after following a low-carbs diet, it was found that the insulin sensitivity improved by about 75%.

In another study the patients even reduced or discontinued their diabetes medication. They found that their glucose came under control after following the low carb ketogenic diet.

 4) The ketogenic diet protects the brain:

Most of our brain can use ketones as fuel in times of starvation or low carb diet. This can take place as early as after 3 days of a starvation state. 

Also, as discussed before, some children can have a condition where the glucose receptors in the brain are disrupted. Thus, getting energy from glucose might become an issue. Here they might go into seizures. Ketogenic diets bypass this mechanism and prevent this condition.

A lot of research also has given rise to possibility of treatment of alzheimer’s and dementia, by inculcating a ketogenic diet. 
5) Protecting the heart, to an extent:

As seen earlier, on a high carb diet, excess glucose is stored in the muscles and liver. Additional glucose is stored in the blood. High blood glucose along with inflammation has also been known to damage proteins in arterial cell walls and cause thickening. This escalates plague build up.

Low carb diet like keto diets have been known to reduce the blood glucose levels and thus protect the heart, to a certain extent. This being said, please read the cons part of this article for the full picture on this subject.

6) Prevention of certain types of cancer:

The ketogenic diet has been used in the treatment of certain types of cancer.
Ketocal, which is a new nutritionally balanced high fat/low carbohydrate ketogenic diet was used to study malignant brain tumors. It was found that, in the experimental mouse and human brain tumors, ketocal was effective against the tumors.

 7) Help treat acne:

As per one study a ketose diet might even help treat acne.

 Where there is good there has to be evil:

So, lets look at the cons:
1) Heart failure is severe ketogenic state:
There are two cases of sudden death due to heart failure, in children on ketogenic diets for the control of seizures. Both cases showed selenium deficiency. Thus, the hearts condition on prolonged keto diet needs to be monitored closely. 

In another study, thirteen patients with congestive heart failure (chf) and cardiac patients without chf took part in a study. It was found that in a ketosis-prone state severe chf occurs.

So, basically in patients with a heart condition, the ketogenic diet should be undertaken after consultation with your doctor. Thus, it can be monitored for adverse symptoms.

 2) Deficiency in macronutrients:
Now, ketosis can cause macronutrients deficiency if not monitored properly. 

 3) Various side effects:

When used in the treatment of children with epilepsy, it was found that the side effects include “dehydration, kidney stones and constipation”.
Other side effects that might be apparent with the ketogenic diet are too much water intake, dizziness, nausea, headaches, etc.

Many of us associate fiber with digestive health and bodily functions

We’d rather not think about.

However, eating foods high in dietary fiber can do so much more than keep you regular.

It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It may even help prevent colon cancer.

Unfortunately, most of us aren’t eating nearly enough in our diets. By using these tips to add more fiber to your diet, you can help prevent serious disease and look and feel your best.

The health benefits of fiber

Yes, fiber offers a healthy and effective way to stay regular. But that’s not the only reason why we should be including more in our diets. Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and help you look and feel your best.

Some of the benefits include:

Digestive health : Let’s get this one out of the way first. Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass. This can help relieve and prevent both constipation and diarrhea.

Eating plenty of fiber can also reduce your risk for diverticulitis (inflammation of the intestine), hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome (IBS).

Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder (GERD) and ulcers.

Heart disease : Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating a diet high in fiber can improve cholesterol levels by lowering LDL (bad) cholesterol. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke.

Fiber can help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.

Diabetes : A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes, eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.

Cancer : There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.

Skin health : When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin.

• The medicine cultivated in your area is always best for you. 
• There are several medicine and food behaved is any disease but one should always try to use those medicines and foods which are according to their local place for suitable results. 
• Like now a days people are attracted to frozen food and supplements with pesticides like in olive oil, broccoli and spirulina, ginseng etc. In places where it is not according to their climate and in this process local cultivation which is fresh and pesticides free is not used. It provides loss of time, finance and health as well.
• Search whatever you see around you explore about it and use it, for this one doesn't need to be an expert but yes suggestions online or in person can be used.