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Salt Intake - How Much Salt Should You Be Consuming?

Salt Intake - How Much Salt Should You Be Consuming?

What are salt and sodium?

Salt is made of sodium (40% by weight) and chloride (60% by weight). Sodium is a crucial electrolyte in the body. Sodium is an essential nutrient necessary for the maintenance of plasma volume and blood pressure, acid-base balance, the transmission of nerve impulses and normal cell function.

Different types of salt?

  • Table salt or common salt
  • Sea salt
  • Himalayan rock salt (sendha namak and black salt)

The primary advantages of various types of salts other than common salt are having trace minerals (in very small amounts) and lack of processing and additives.

How to intake salt normally?

WHO recommends that adults consume less than 5 g (just under a teaspoon) of salt per day. This goes around 2300mg of sodium per day. But, most Indian people consume too much salt - on average 9-12 grams per day.

What are the health hazards of high salt intake?

How high intake of sodium cause kidney disease?

High salt intake is associated with kidney disease by these mechanisms: Causing hypertension, vascular injury and proteinuria.

Food containing high salts?

Fast food, preserved and packaged food items like:

  • Pickles
  • Anchovies
  • Soups
  • Bread products
  • Prawns
  • Salted and dry-roasted nuts
  • Salt fish
  • Smoked meat and fish
  • Soy sauce
  • Stock cubes

Conditions where low salt is beneficial.

Hypertension, Heart Failure, Kidney disease, Nephrotic syndrome, Kidney stones and Patient on diuretics or ACEi or ARB.

How to reduce sodium (salt) intake?

  • Not adding salt during the preparation of food.
  • Not having a salt shaker on the table.
  • Limiting the consumption of salty snacks.
  • Choosing products with lower sodium content.
  • Remove salt from recipes whenever possible.
  • Use salt substitutes wisely.
  • Eat more fresh fruits and vegetables and low-fat dairy.
  • Use onions, garlic, herbs, spices, citrus juices and vinegar in place of some or all of the salt to add flavour.
  • Drain and rinse canned beans (like chickpeas, kidney beans, etc.) and vegetables.
  • Combine lower-sodium versions of food with regular versions. This will not differ much in taste. This works especially well for broths, soups and tomato-based pasta sauces.
  • Cook pasta, rice and hot cereal without salt.
  • Cook by grilling, braising, roasting, searing and sautéing to bring out natural flavours. This will reduce the need to add salt.
  • Incorporate foods with potassium like sweet potatoes, potatoes, greens, tomatoes.
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Old Age - How Exercising Will Help You?

Old Age - How Exercising Will Help You?

Age is a major factor that leads to degeneration of muscles and bones of the body. The muscles lose their elasticity and are unable to support several daily activities, causing intense pain and discomfort. The synovial liquid between the joints that maintain flexibility recedes and makes every movement a nightmare.

Things to be considered in order to choose the correct exercise regime for elderly people:
1. You must consult your physician before starting any form of exercise if you have a history of fractured bones, tissue damage, muscle rupture or any other traumatic forms of injury.
2. In case you have a heart condition or chest pain, you have to carefully choose your exercise schedule. It is most recommended to seek the opinion of a doctor or therapist.
3. Another major consideration should be if you are on medications for any respiratory trouble, blood pressure or nerve condition.

Benefits of exercise in older people:
1. Stretching exercises for elderly people can be very effective in reducing the normal degeneration of the muscles.
2. They help to maintain flexibility and range of motion.
3. Stretching exercises are beneficial to the respiratory system as well and can be extremely relaxing.
4. Stretching can help to reduce back pain which is common among elderly people.
5. Exercises reduce any joint stiffness and difficulties as well in upper body movements.
6. Exercises can provide relief from arthritis pain that hinders activities.
7. Joint exercise can also help to reduce the chances of osteoarthritis and osteoporosis.

Some of the exercises advised for healthy joints:
1. Ankle and wrist circles
2. Knee flexion and extension
3. Calf raises
4. Heel stands
5. Side, forward and backward bending
6. Neck exercises

How to exercise if you are a late beginner:
1. Warm-up is of utmost necessity for stretching exercises to prevent muscle pull, trauma or other injuries.
2. Start with light yoga and brisk walking.
3. Relax before you begin your regimen. Breath deeply. Think of pleasant things.
4. Set small achievable goals. If you are walking for 5 minutes, increase it 8 or 10 minutes the next day. You will be surprised at your own improvement.
5. Make exercise enjoyable. Listen to your favourite music to boost yourself.
6. Buy comfortable exercises shoes and clothes.
7. Do not exercise in extremely cold weather conditions. Also, remember not to spend hours under the sweltering sun.
8. Find yourself a registered or licensed trainer and train under proper guidance.
9. Do not overexert yourself with hardcore cardio and weightlifting. It is not suited for elderly people and can cause you intense pain or discomfort. Your motto should be to attain and maintain flexibility of joints, an optimum body weight, good posture, general fitness and freedom from diseases.

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Chronic Bad Breath - How To Administer It?

Chronic Bad Breath - How To Administer It?

One thing that can put away talking to someone very interesting is bad breath. And it is a common problem. While most just try to use mouth wash and chewing gums to keep it away, it is important to note that bad breath can be a sign of underlying causes, both in the mouth and the body as a whole.  

Identifying the reason can help in early diagnosis and prompt treatment of the actual disease.

There could be oral and general causes for bad breath or halitosis as it is medically called.  Food habits and other lifestyle habits including smoking can also lead to bad breath.

Oral causes:

  • Presence of food debris in a moist environment (saliva) is ideal for the oral bacteria to act on the food particles and break them down. This causes bad breath, when it leads to plaque formation and it then calcifies into a hardened substance called calculus. Plaque and calculus are the main ingredients for tooth decay and periodontal disease.
  • Severe tooth decay leads to bad breath as does periodontal infections. In severe cases, there could even be abscess formation in the root area of the tooth with pus formation. 
  • Unclean dentures are another source of halitosis. There could be food lodged in between teeth or the undersurface of the denture, leading to bad breath.
  • Dry mouth or xerostomia - Certain diseases and drugs can lead to dry mouth with reduced amounts of saliva.  Saliva has a natural flushing effect on the bacteria, and in its absence, the bacteria thrive, leading to a bad odour.

General health:  Chronic diseases like gastroesophageal reflux disease, digestive disorders, liver disorders, cancer, and diabetes can lead to bad breath. 


  • Long-term smoking and/or chewing tobacco and alcohol are also reasons for bad breath.
  • Crash diets:  People on low-carb diets can have bad breath, owing to the burning of the fat and producing ketones, which have a strong smell.
  • Medications: Nitrates to reduce angina, chemotherapy agents for cancer, phenothiazines for anxiety can all lead to bad breath. They reduce saliva and/or release chemicals causing bad breath.


 The first step in managing halitosis is to nail the cause down, which makes it easier to treat.

  • Start with oral hygiene check, and if there is decay or gum disease, consider restorations and cleaning.
  • Mouth rinses can be used in the maintenance phase.
  • Cessation of tobacco use should be considered.
  • General health conditions like GERD should be managed.
  • Artificial saliva in cases of xerostomia.
  • Alternative medications if they are causing the bad breath.

Oral breath is definitely embarrassing but can be managed very easily.

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Applied Energy Medicine/ Applied Intentional Epigenetics Solution For Autism!

Applied Energy Medicine/ Applied Intentional Epigenetics Solution For Autism!
Does Applied Intentional Epigenetics in autism involve medicine? True or False? Take this quiz to know more about Applied Energy Medicine and/or Applied Intentional Epigenetics solution for Autism.
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Sir tsh 5.3 and take thyronorm 25 mcg but at a day time feeling tired, confused as well as some time headache pain and moodless, so any effect of medicine bcoz before 2 month thyroid normal and than after a month tsh seen 33, t3, t4 normal but yesterday report are tsh 5.3, as above problem so I need to go any check up or stop medicine?

Sir tsh 5.3 and take thyronorm 25 mcg but at a day time feeling tired, confused as well as some time headache pain an...
Mr Jagadish, Thanks for the query. When some one is on treatment with adequate dosage of Levothyroxine, TSH is maintained around 3 to 4 mU/L, at which level most of the symptoms are in check. TSH 5.3 mU/L means the dosage being taken is not enough, needs to be increased by 12.5 mcg per day. Then check TSH after 6 weeks to see if desired level is achieved. Plus the symptoms that you are mentioning are suggesting that hypothyroidism is not under control. Stopping the medicine is a wrong option, that will lead to severe hypothyroidism. Another aspect to be remembered is that hypothyroidism is a hormone (Thyroxine) deficiency disorder, hence this hormone needs to be supplemented every day for lifetime. If you have any questions please do come back.Thanks.
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Hi I have 2 months old baby she got diaper rash badly can you please help which cream I need to use and that bump area got changed light it got marks it will go off ha. Now I am using ezinapi diaper rash cream can we change the cream. Redness is there please help me out with this. Thank you.

Hi I have 2 months old baby she got diaper rash badly can you please help which cream I need to use and that bump are...
it's fungus infection...Fungus or yeast infection....common around skin folds like thighs and genitals.. avoid sweating, sharing clothes,towels and soap.. specific medicine required depends on the severity.. for detailed prescription do direct online consultation by sending photos.
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I am 45 years man. I am suffering fever last night. And I used dolo250. But still mild temperatures are the, shall I continue or going for blood test.

I am 45 years man. I am suffering fever last night. And I used dolo250. But still mild temperatures are the, shall I ...
Viral or any origin fever takes 2-3 days. Give it atleast 1 day to see a break in fever. If it still persists first test would be cbc or other tests depending on symptoms.
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4 Causes Of Diaper Rash

4 Causes Of Diaper Rash

Your baby's skin is soft and sensitive. Being cautious can reduce the chances of skin infections, but it doesn't in any way refute the possibility altogether. Hence, you must be overly careful. Your baby could face intense discomfort if you happen to neglect the appearance of diaper rashes. Persistent rashes on your baby's bottom can make him or her irritable. Look into the causes and remedies of diaper rash in children to keep your baby cheerful.

Causes of Diaper Rash in Babies:

  1. Friction and lack of air circulation between the skin and the diaper can make your baby suffer from rashes. Make sure the baby doesn't rub against a diaper for too long; existing rashes can go worse in that case.
  2. You should never let your child remain in a dirty diaper for more than a while. A dirty diaper increases the risk of bacterial infections on your baby's bottom.
  3. Skin chafing could also be the reason behind diaper rashes.
  4. Yeast infections could surface in the form of rashes on a baby's bottom. Yeast or fungus is present in small amounts in every person's body. It can be easily developed in the moist yet warm atmosphere of a child's diaper. Being the mother, if you are on medications, your child's chances of contracting skin rashes is likely to be more. The side effects show in children as they are breastfed.

Ways to Treat Diaper Rash in Babies:

  1. Each time a diaper is changed; the area must be washed with lukewarm water and cleaned with a soft piece of cloth. The area should then be dried completely. It is best to avoid soaps as they can be harsh on sensitive skin.
  2. Applying ointments or petroleum jelly can soothe diaper rash. Powder can keep the area dry; it can also remedy itching.
  3. Feed your child liquids like cranberry juice; it makes his or her urine less concentrated. Concentrated urine can cause severe bacterial infection.

Hello Doc I just wanna know what natural methods I can use to thicken and grow my eyebrows cus they really are’t seen on my face wen I click pictures please give me a few remedies.

Hello Doc I just wanna know what natural methods I can use to thicken and grow my eyebrows cus they really are’t seen...
Aloe vera, aloe vera is known for its skin healing properties and can also be used to encourage hair growth. -onion juice: onion juice contains sulphur, which helps in faster and denser growth of hair. -coconut oil: coconut oil is known for its hair boosting properties and so, can be used to improve eyebrow hair growth.
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I am 23 years old. My weight is 72 kgs. I have pear shaped body due to which it becomes difficult for me to lose fat in lower part of body. Even I am suffering from ankylosing spondylitis. Due to this I can't do much exercise. What should I do to lose my lower part fat?

I am 23 years old. My weight is 72 kgs. I have pear shaped body due to which it becomes difficult for me to lose fat ...
Make a healthy lifestyle. 70% diet and 30 % exercise help you in reducing weight. Do's- use skimmed/ single tonned milk (300) ml daily use curd and paneer made up from the single tonned milk also use olive oil, rice bran, mustard, saffola, sunflower oil in cooking use 5 soaked almonds ,2 walnuts daily drink 8-10glass of water daily and walk 15-30 minutes is advisable don't- avoid sugar and it's products avoid roots vegetables like potato, sweet potato, arbhi, zimikand etc. Avoid fried, processed, packaged, canned, tinned food products avoid pickles and papad avoid sour products like tamarind, amla ,vinegar for further diet related queries contact us on Lybrate directly.
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Hi Sir, I have a small dart on my forehead and I want to remove it permanently. Please help me to remove it.

Hi Sir, I have a small dart on my forehead and I want to remove it permanently. Please help me to remove it.
Too remove you need to take homeopathic medicines but medicine must be taken under doctor consult and may need long term.
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I am 28 years old. Weight 80 since 11 years ago. Hight (170 cm). female. weight so much high. So I loss my wight. Please diet chart.

I am 28 years old. Weight 80 since 11 years ago. Hight (170 cm). female. weight so much high. So I loss my wight. Ple...
Hi ma'am there is a need of full body analysis. For weight loss diet, physical activity and emotional health plays an important role. Include more salads and high protein foods with combination of complex carbohydrates. Some examples are fruits like papaya, pear, oranges. Vegetables like methi leaves, mustard leaves, spinach, tomatoes and complex carbohydrates like oats, whole wheat, Bajra, ragi etc. Take a well balanced diet.
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Hair Loss - Can Ayurveda Help?

Hair Loss - Can Ayurveda Help?

More and more people are turning towards Ayurveda for their hair loss problem. Hair loss can be embarrassing and hamper one's self-esteem and confidence. When treated early hair loss can be reduced and even stopped completely.

Ayurvedic consideration:

Ayurveda believes that hair fall control is very much associated to the body type and also the stability of your mind body structure. Ayurveda considers the hair as a byproduct for bone formation. The tissues, which are responsible for formation of bones are also responsible for your hair growth. Hair fall is considered to be a problem of pitta dosha in Ayurveda and excess of Pitta dosha in the body is the chief cause of hair problems. Ayurvedic hair loss treatment measures are known for their effectiveness. Usually the Ayurvedic treatment for hair loss includes diet, meditation, yoga, and yes, we cannot forget medicated herbal oil massage. 

Ayurvedic Dietary Recommendations for Hair Loss Treatment:

As hair fall is considered a problem of pitta dosha, you need to identify the bad eating habits that are contributing to the increase of pitta in your body.

Pitta is increased by excessive intake of tea, coffee, alcohol, meats and excessive smoking. Pitta is also aggravated by eating too much fried, oily, greasy, spicy, sour, and acidic foods.

Ayurvedic Herbs recommended for Hair Loss Treatment:

  1. Bhringaraj: It is known as king of the hair, promotes hair growth on the head and effectively stops and reverses balding and premature graying. It helps to calm the mind promoting sound sleep. Bhringaraj (Eclipta prostrata) is taken internally and used externally as Bhringraj oil and is an excellent rejuvenator.

  2. Brahmi: This hair pack is available in most Indian grocery stores and used with curd is an excellent hair pack.

  3. Amla: Indian gooseberry is packed with Vitamin C and thus loaded with antioxidants. In powdered form it can be mixed with henna, brahmi powders along with curd to make a great hair pack.

  4. Neem: This is a natural remedy against dandruff and lice and also has blood purifying abilities. Use in powdered form with coconut oil or curd to massage scalp.

  5. Ritha: These are natural soap nuts that are used for cleaning hair without stripping off the natural oils. Use in powdered form to massage scalp and wash off thoroughly.

  6. Ashwagandha: Weak immune system is one of the factors for hair loss. Ashwagandha makes you feel energized and healthier. It stops stress, increases vigor and helps regrow lost hair.