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Exercise is one of the best things one can do for themselves to stay fit and healthy. Regular exercise will always be a great idea for the normal functioning of the body.
Exercises play a vital role in controlling or minimizing heart issues. They greatly help in maintaining good blood circulation. They are also helpful in maintaining blood pressure, cholesterol, weight, and increasing energy levels.
Exercises do help to prevent heart disease, but it is important to do right exercises in right amount.
How Often and How Long Should One Exercise?
If the person is not active, 20 to 30 minutes of Aerobic session for at least four times a week is good enough. However, the more the person can do, the better the result will be.
If a person is already physically active, more exercise time is recommended, to really tone the body.
The amount of exercise also depends upon stamina of the particular person.
What type of Exercise is Beneficial for Heart Disease?
For heart disease, one can always go for exercises that make fasten the heartbeat.
Exercises like Cardio, Weight Lifting and Aerobics are one of the best exercises for heart diseases. For those, who are looking for exercises for joint problems as well, swimming and walking are good options.
Some of the Best Exercises for Heart Diseases:
1. Cardio Exercises
The Cardio exercises fasten the heartbeat and also lower down the blood pressure level. Depending upon the prescription of the cardiologist, one can perform Cardio exercises like Walk, Jog, Jump rope, Bicycle, Skipping, Skate, Row, Dance, etc.
Aerobic exercise like biking, swimming, playing soccer and hiking uphill, can help in increasing heart rate, decreasing blood pressure and improving blood circulation. These may also be effective in lowering blood sugar.
According to the Centers for Disease Control and Prevention, every adult should get at least two hours and 30 minutes of moderate-intensity Aerobic exercises per week.
3. Strength training
Resistance training or Strength training is another way to lower the risk of heart diseases. Performing strength training twice a week will help in decreasing the bad cholesterol and raising good cholesterol.
Ideally, strength training is combined with Aerobics in sets with 8-12 repetitions.
Some of the strength training exercises are lifting free weights, exercise with resistance bands, pushups, sit-ups, squats, lunges, crunches, etc.
Why Yoga? A promising way to prevent Heart Disease
- According to Cunningham, who has taught Yoga for 40 years, it can be used as a preventive measure for heart diseases.
- Yoga can help improve respiratory function, increase heart rate, boost circulation, lower blood pressure, increase lung capacity, and muscle tone.
- Yoga can also be beneficial for those who have faced Heart attack or Cardiac arrest. Most patients go through depression after Bypass surgery; Yoga also helps to get rid of depression and anxiety. It also helps in reducing emotional stress.
- Some of the effective Yoga Postures are Boat Pose (Paripurna Navasana), Extended Triangle Pose (utthita trikona), Feathered Peacock Pose (pinca mayura), Handstand (adho mukha vrksasana), Hero Pose (veer-AHS-anna), Low Lunge, Supported Headstand (salamba alamba sirsa), and many more.
- Yoga and other exercises help in maintaining a healthy lifestyle. However, one should always consult a trainer or doctor before doing these exercises. Also, these exercises should always be accompanied by a healthy diet, to really make these exercises effective. Eating a burger after a Yoga session is never going to be a good idea.
Heart diseases are very common nowadays and can affect individuals of any age. Heart diseases can be fatal and even result in death if the affected person is not diagnosed at the right time. Below are some tests that one must conduct regularly to take care of one's heart.
- Lipid Tests - Lipid tests are conducted to check if there are any kind of risks related to the lipids of a person's body. Lipid tests help to screen different problems related to cholesterol levels and triglycerides which are responsible for different cardiovascular problems. It can also help to detect any kind of genetic disorder which results in cardiovascular diseases that may affect the heart in a serious way.
Cardiac Risk Marker Profile Test: The cardiac risk marker profile test is known as a group of health tests that are required to be performed to ascertain if someone has a chance of suffering from cardiovascular diseases like heart attack or heart stroke.
Echocardiogram - This is an ultrasound test of heart which checks whether there is any problem with the heart valves and blood chambers. Through this process, the doctor will be also able to understand how strongly the heart is pumping blood to your body. It is conducted with the help of probe on the chest or can also be inserted through the oesophagus.
- Electrocardiogram - This is a very common test, which a person with a weak heart can undergo. Small sticky dots and wires are attached to the person's chest, arms and legs which enables the doctor to check if there are any abnormalities in or around your heart.
- Stress Echocardiogram - Significant stress levels can also be harmful to your heart. In this test, a radioactive substance is inserted into the bloodstream and in return, it echoes back an ultrasound which helps to detect how strongly the heart is beating or if there is any blockage in the valves.
Along with regular testing of the heart, it is important to conduct a full body health checkup at least once a year to get tested for liver function, kidney function and thyroid function.
A Jet Airways aircraft Boeing 737, travelling from Mumbai to Jaipur with 166 passengers on board, had to return to the airport as the crew forgot to turn on the cabin pressurisation system which maintains air pressure inside an aircraft to a comfortable level.
The mistake led to several passengers suffering from nosebleed, bleeding from ear and severe headache. Some of the passengers were even admitted to the hospital with these complaints.
What does Air Pressure mean?
Air pressure, also known as Barometric pressure or atmospheric pressure, is the weight of the atmosphere pressing down on earth. It is measured by a barometer in units called millibars. The standard or average atmospheric pressure at sea level on the earth is 1013.25 millibars per square inch, which is about 14.7 pounds.
What are the causes of Air Pressure?
Air pressure is caused due to air molecules present in the atmosphere. The higher the altitude, the lower is the air pressure, which makes it tough for humans to survive without proper equipment.
The aircrafts use cabin pressure by pumping in ‘bleed air’ to maintain barometric pressure. This pressurisation becomes highly necessary when the aircraft touches altitude above 10,000 feet (3,000 meters) from sea level.
What health issues do low Air Pressure cause?
Low air pressure can cause mild as well as death threatening conditions which include:
Blood pressure: As the air pressure reduces, the blood pressure also starts falling. It can be observed if you are feeling dizziness or a blurred vision.
Severe headache: Change in barometric pressure can lead to severe headache or migraines by creating a pressure difference between the atmosphere and air-filled sinuses.
Joint pain: As per a study, the change in barometric pressure increases the severity of joint pain and arthritis.
Blood sugar: Change in air pressure bring cold fronts , which is not good for a diabetic person.
Hypoxia: The lower oxygen pressure reduces the oxygen tension in the lungs, subsequently in the brain. This can lead to dimmed vision, sluggish thinking, loss of consciousness and eventually death.
Altitude sickness: In the most common response to hypoxia, the human body starts hyperventilation. It does help in partially restoring oxygen in the blood but it also leads to carbon dioxide to out-gas which increases the blood pH level. In this condition, people may suffer fatigue, nausea, headache, sleeplessness and even pulmonary oedema.
Decompression sickness: It leads to tiredness, forgetfulness, headache, stroke, thrombosis and subcutaneous itching.
Barotrauma: As the aircraft climbs or descends, passengers may face discomfort or acute pain as gases trapped inside their bodies try to expand. The most common problems faced due to this situation include air trapped in the middle ear or paranasal sinuses by a blocked Eustachian tube. It can also cause pain in gastrointestinal tract or even the teeth.
What emergency steps should be taken in situation of low air pressure?
The effects of low air pressure may vary from person to person. Some people do not feel any health problems even while being at an altitude as high as 8,000 feet while some would start feeling restless from 5,000 feet onwards.
There may be many precautions including carrying an oxygen cylinder always while travelling to the high altitude places. In aircrafts, oxygen masks are provided to each passenger but if you are planning to go on a trek, you must know some important aspects of surviving at high altitude places. Have a look:
- Avoid smoking and alcohol consumption
- Avoid switching on the heater
- Take proper sleep at night with a pillow under your head
- Keep yourself hydrated and do not over-hydrate
- Do not overeat
- Never exert yourself
Emergency tips to keep yourself safe at high altitude places:
- Ginger or ginger water
- Lavender oil
These things can help you keep your mind and body fit even at the reasonably high altitude places.
Viral fever is a cumulative term which refers to a group of viral infections and is characterised by high fever, headaches, body ache, burning in the eyes, nausea and vomiting. It usually comes in package with severe cough and cold.
It actually is not an ailment but is the result of an underlying cause, which is viral infection. This infection can occur in any part of the body such as lungs, intestines, air passage, etc., and the high fever is the sign of immune system of the body fighting against the invasion of viruses.
How does viral fever, cough and cold occur?
Just like its name, 'viral fever' travels from one person to another. Whenever an infected person yawns, coughs, sneezes or even talks, he/she releases tiny fluids in the environment, putting the nearby people at risk of suffering from the infection.
The infection may occur due to mosquito, tick bites or by coming in contact with the infected person’s blood or semen.
Symptoms:The symptoms of viral fever include:
- High fever
- Severe weakness
- Muscle and body ache
- Painful tonsils
- Sore throat
- Burning sensation in eyes
- Skin rashes
- Running nose
As the symptoms of the viral fever have too much resemblance to other diseases like dengue, malaria, chikungunya, typhoid, etc., it is better to consult a doctor before taking any random antibiotic. The doctors often recommend blood test to be sure about your disease before beginning with the treatment.
As there are no antibiotics for viral fever, the doctors prefer prescribing fever-reducing medicines. If a doctor is prescribing antibiotics, then it is to ensure that you do not get infected with any other viruses while being sick.
It is always very important to complete the full course of antibiotics recommended by the doctor. If you stop taking the medication midway, your body will create antibiotic-resistant bacteria and the same medicines will become ineffective.
How can we prevent viral fever?
Keeping ourselves and our daily activities clean and maintaining appropriate distance from infected people is the best prevention for the disease. Some prevention measures are as follows:
- Wash hands properly before eating
- Avoid eating outside in open areas
- Always cover your mouth while coughing, sneezing or yawning
- Drink as much water as you can
The doctors, however, do not give any dietary restrictions, but it is always good to follow a balanced diet and completing the course of prescribed medicines prescribed by the doctor.
The world is observing the 16th World Suicide Prevention Day on December 10, 2018. But unfortunately, many of us do not know anything about it, and of course have never done anything to take the movement forward.
The awareness day was first observed by International Association for Suicide Prevention (IASP) in collaboration with World Health Organisation (WHO) and World Federation for Mental Health (WFMH), keeping in mind the increasing number of suicides across the world.
As per a data released by WHO, a person commits suicide in every 40 seconds in this world which takes the total to over 40 lakh suicides in a year. The shocking number is the result of people misunderstanding mental illnesses with madness and hesitating to visit a doctor. People believe that psychiatrists are only for mad people.
What are the causes of suicide?
The cause of suicide can vary from person to person, but some common reasons are:
- Mood disorders like depression, bipolar disorder, schizophrenia, etc.
- Substance abuse (primarily alcohol abuse)
- Family history of suicide
- Difficulties in relationship with girlfriend/boyfriend, wife, other family members or close friends
- Losing hope of something really important
- Death of a loved one, loss of an important relationship, loss of employment or self-esteem
- Unbearable emotional or physical pain
How to trace if someone has a suicidal tendency?
- The person will show the signs of clinical depression
- Will cut off from family and friends
- Will always look sad and hopeless
- Will show no interest in the activities happening around them
- Will always look short of energy
- May have different sleep patterns
- The body weight may decrease or increase
- Keep speaking negative about oneself
- Keep mentioning about suicide or death while talking or writing
Many people believe that people willing to commit suicide always seem sad, but they may also be filled with excessive amount of energy. Restlessness, agitation and hyperactivity may indicate an underlying depression that is being concealed.
It is often believed that someone might be talking about suicide, but he will not do it. But to be very precise, this is a warning sign that the person is at greater risk.
How we can help?
We should never shy away from talking to someone about suicide. If you find that any of your acquaintances is considering suicide, you yourself go to him/her and talk about their situation. It will lighten up their heart and their intensity of ending their life will diminish.
Apart from this, we can also keep asking them direct questions about their wish instead of ignoring to talk about it.
If these things do not help, try inspiring the person to visit a doctor and narrate the entire story.
The other possible ways to prevent suicides is to spread awareness about mental ailments through more such campaigns like ‘World Suicide Prevention Day’, by bringing the issue in the mainstream companies, schools, colleges and other such institutions, so that we collectively create a group of such people who suffer in silence.
Once the people will get to know their condition better, they will be more equipped to deal with these issues.
Not only for 'freedom of speech' and 'freedom of expression', India now stands for 'freedom to love', after the Supreme Court partially struck down Section 377 as unconstitutional.
In the landmark verdict, which ran into 493 pages, the apex court has given green signal to gay and lesbians sex between consenting adults in private.
Apart from having a huge positive social impact, the SC verdict also has a significant health aspect as well.
Earlier, Lesbian, Gay, Bisexual and Transgender (LGBT) community people could not speak up about it in public and often used to find themselves in an embarrassing situation. They were even ridiculed by their companions for their sexual orientation.
In the past, there have been instances of LGBT community people being thrashed by mob after some altercation, as our society is still very critical of them.
This was not only heartbreaking but was also hugely impacting the mental health of homosexuals, as there is nothing these they could do to change their sexual interests.
The percentage of such physiological issues is likely to reduce among Indians after the SC decision.
Another health aspect that the LGBT community should always keep in mind is the risk of sexually transmitted diseases, like HIV/AIDS, gonorrhea, genital herpes, syphilis and more. They are always at a higher risk of suffering from these diseases whenever they practice unsafe sex. Hence, they are recommended to use protection before indulging in sexual activity.
With the Supreme Court ruling, the atmosphere for the LGBT community is expected to see a change in the country. Now with this freedom, the LGBT people should start thinking about their mental and physical health to live a happy life.
They should never shy away from consulting a doctor to resolve their problems as unhealthy mind or body will only spoil their life.
Anushka Sharma Suffering From Bulging Disc - Know The Symptoms, Causes And Treatment Of The Condition
One of the most loved Bollywood actresses, Anushka Sharma, has reportedly been diagnosed with bulging disc, more commonly known as a slipped disc or a protruding disc.
As per the media reports, the actress, who has been busy promoting her upcoming movie ‘Sui Dhaga’, has been advised rest by doctors.
So , let’s take a look at the symptoms, causes and treatment of bulging disc.
A bulging disc happens when the tough outer layer of the disc bulges into the spinal canal. It is one of the most common spine injuries which can occur in your lumbar spine (lower back), cervical spine (neck) or thoracic spine (upper and mid-back).
The symptoms of bulging disc can vary on the basis of the location and severity of the condition. There is a possibility that a person suffering from a slipped disc does not have any signs till the bulging area does not press against a nearby nerve.
A person, however, may feel severe pain if the spinal nerve is pressurised by displaced disc material.
The signs of bulging disc may include:
The most common sign of the disease is intense pain radiating to the hips, buttocks, legs and feet due to damaged disc. In the cervical spine, pain can radiate from the neck, down the arm and to the fingers. The other signs are numbness, weakness, tingling and muscle spasms.
Causes of a bulging disc:
Among the most common reasons for a bulging disc are injury, wear-and-tear, ageing, excess body weight, severe trauma, etc.
Genetics may also be the reason for developing this condition. People with family history of degenerative spine conditions are more prone this disease.
What are the treatments?
People who are diagnosed with a bulging disc are generally recommended treatments that relieve its symptoms. These treatments include warm compresses, exercises, medication and rest.
If the condition of the patient does not improve even after the above mentioned measures, the doctor will advise surgery.
How to prevent a bulging disc?
Bulging disc can not be entirely prevented but you can be physically active, do some back strengthening exercises and yoga to reduce the chances of suffering from it.
We hope the condition of Anushka is not severe and she soon returns to her full-fledged schedule to keep us enthralled with her flawless on screen performances. Wish her a speedy recovery !
Asian Games 2018 concluded recently on September 2 in the Indonesian cities of Jakarta and Palembang. A total of 45 countries and 11,646 athletes participated in the glittering sporting event and many countries, including India, made a mark with their performance this year.
China, undoubtedly, was phenomenal throughout the event winning a total of 289 medals (132 golds, 92 silvers and 65 bronzes), but India also impressed by recording its best ever performance at the biggest Asian sporting event claiming 69 medals this year.
India was ranked at 8th position with 15 gold medals, 24 silvers and 30 bronzes. Almost half of the gold medals came only from one sport that is 'athletics'. Indian athletes won seven golds, 10 silvers and 2 bronze medals at the event and broke many records.
There have been talks about making India a sporting nation, but we must understand that the goal can only be achieved if we focus on staying fit and healthy even in this polluted atmosphere.
The Indian sportspersons are working rigorously to bring laurels to the nation, but we should also focus on staying fit and healthy so that our upcoming generation will be the fittest in the world and be able to beat out countries like China and USA at the reputed events like Asian Games and even the Olympics.
Engaging in athletic activities keeps our bones strong, maintains good blood circulation, and keeps minimal the negative effect of impurities we consume throughout the day.
Pollution is rising rapidly and it is high time we should start thinking about our health and fitness to stay away from hospitals, doctors and medicines.
One of the worst floods ever in Kerala has brought a deluge of Leptospirosis.
The Director of the Health Department issued an alert that there is a sudden increase of Leptospirosis cases from Thrissur, Palakkad, Kozhikode, Malappuram and Kannur districts.
According to the report, 28 cases of Leptospirosis were reported in Kozhikode. Further , DMO reported that there were 64 people who were suspected of suffering from this disease.
What is Leptospirosis?
Leptospirosis is commonly known as “Rat Fever.” It is an infection caused by a bacteria called 'Leptospira interrogans' . The infection is transmitted through the urine of rodents, dogs, and farm animals.
Leptospirosis is the kind of Flu that lasts for one or two weeks but revives again once it is cured.
If left untreated, it can also lead to some more serious problems, like chest pain, swollen legs, and arms. In most cases, doctors recommend hospitalization.
Causes of Leptospirosis:
Blood, urine, or tissue transmitted from cattle, pigs, dogs, or animals that carry the bacteria.
Direct or indirect contact with water that is contaminated with bacteria.
Direct or indirect contact with soil that has bacteria.
Common symptoms associated with Leptospirosis are as below :
How to Prevent Leptospirosis?
Some of the helpful ways to prevent Leptospirosis are:
1. Avoid Contact with Contaminated Water and Soil
Since Leptospirosis is caused by contaminated water or soil, one should avoid drinking contaminated water. Try to limit the contact with contaminated soil as well. Wearing full clothes and drinking filtered water is beneficial.
2. Use Disinfectants
Disinfectants like Lysol, Bleach, Iodine, and Acid Solutions will help to kill the bacteria that cause Leptospirosis. Using these regularly may lower the rate of Leptospirosis.
3. Maintain Hygiene
Maintaining hygiene is one of the best ways to inhibit the bacteria. Washing hands with disinfectants while eating or drinking will help a lot, especially in this worse situation of Kerala.
4. Do Not Eat or Drink While Handling Animals.
One must ensure that they do not eat, drink, or smoke anything while handling the animals, as it increases the chances of bacteria to enter the body.
5. Treat Wounds Immediately
As bacteria can even be transmitted in the bloodstream, it is necessary to treat wounds and injuries immediately. Also, it should be ensured that open wounds do not come in contact with contaminated water or soil, as they will provide a direct pathway for the bacteria.
Since it is difficult to eliminate Leptospirosis in this deteriorating situation of Kerala, these preventive measures may help to inhibit the bacteria. However, consulting a doctor or immediate treatment will always be a great idea to cure the disease.
The 16 years old Saurabh Chaudhary from Kalina village, Meerut has turned into a national sensation. By winning gold in 10 meters Air Pistol, he has created a 240.7 points record at the Asian Games 2018, being held in Jakarta & Palembang, Indonesia.
Saurabh Chaudhary was followed by Tomoyuki Matsuda in the 2nd position, who is the 2010 World Champion from Japan, and Abhishek Verma in the 3rd position, a 29-year-old Indian, who made a debut in this Asian Games.
After winning the Gold, Saurabh said that he did not feel any kind of pressure, as he was there just to compete and do his best. He also added that he has trained hard for this and has been giving good results constantly because of that.
Saurabh Chaudhary’s Achievements
This is not Saurabh Chaudhary’s only achievement. He has been setting records since he started his shooting career. He recently made a junior record of 243.7 points in Shooting at the ISSF Junior World Cup 2018, held at Suhl, Germany. He also qualified for the Youth Olympics Games with a record and a gold medal. Saurabh is also training hard for Olympics 2020, which is going to be held in Tokyo, Japan.
Saurabh Chaudhary belongs to a farmer family. It all started with liking for toy guns. Saurabh started training for shooting just few years back in 2015 at Amit Sheoran's Academy, located in Binauli, which is near Baghpat and around 53 kms from Meerut.
As told by Saurabh, he likes to spend time with his parents and also likes farming a lot. Whenever he is free, he spends time with his family and in farming.
How Saurabh Achieved Gold in the Asian Games 2018?
Saurabh Chaudhary was able to achieve all the name and fame because of his dedication and rigorous training. He has been training regularly since 2015 to be where he stands right now. But, how was it all possible at a tender age of 16 years?
Teenage is a very critical stage of a person’s life. The brain tends to lose focus and concentration at this age very much, and one needs to be dedicated enough to reach such a stringent goal. Saurabh’s dedication towards shooting paid off and finally the whole nation knows him for his achievement.
How to gain Concentration and Focus during Teenage?
Even though there is no lack of motivation or lack of resources - concentrating, focusing, and staying determined towards a goal becomes difficult for curious teenage minds. Although curiosity is good, staying focused on their goal can take them places.
Here are some basic tips on staying focused and dedicated towards a goal:
Eat healthy, Stay fit: A fit body is a gateway to a healthy and focused mind. And for this, including healthy food in diet, such as green veggies and fruits is necessary.
Make a routine and Plan the day ahead: Teenagers should follow a routine to carry out daily activities. Also, before sleeping, planning things out for the next day helps a lot.
Do not waste time: Time is the most valuable thing, and one must not waste it on distractions. Occasional games and sports breaks are necessary though.
Rest is necessary for teens: It’s always a bad idea to constantly be engaged with activities. Taking a break to rest, and sometimes a nap helps to gather energy back. After the break, starting with practice is the best way to go.
Get Ample Sleep: Dedication should not come at the cost of sleep deprivation. A teenager needs around 8-10 hours of sleep every day.
Saurabh Chaudhary has put up a milestone for all the teenagers out there with not only his talent but also with the level of focus and concentration to achieve his goals. This proves that anything is achievable with enough dedication.