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11 Dec
2024

Effective Ways To Build A Consistent Workout Routine: It Is Tough To Keep Up With A Regular Workout Routine,

Effective Ways to Build a Consistent Workout Routine: It is tough to keep up with a regular workout routine, especially with busy schedules and keeping the mind refreshed. In the long term, it becomes a need to have the habit of exercise for good health and well-being. Regular physical activity is always associated with improving fitness levels, enhancing mood, reducing stress levels, and preventing chronic diseases. Building up a consistent workout requires a set of realistic goals, making for a sustainable plan and, most importantly, creating an environment that favours exercise. Many successful strategies can be offered in building and maintaining an appropriate workout routine. However, some of the most influential are highlighted below. 1. Set Clear and Achievable Goals Building a routine involves setting clear and achievable fitness goals. Goals help to direct and motivate; track the progress of an individual, and keep him motivated towards it. Start with small, specific, measurable goals like "exercise three times a week for 30 minutes" or "complete five push-ups by the end of the month." Such attainable goals motivate an individual and allow gradual progress. With time, your objectives begin with easy goals that keep changing and widening based on increasing confidence. So you move from an easy goal after obtaining it to a goal of increased workout intensity, diversities in workouts, or specialized workouts related to specific muscle groups. Specific goals make you work with much more focus and a positive feel when you achieve specific successes. 2. Plan - Logical and Formulated A structured workout plan is what makes you stick to it. Without one, you'll easily lose track or even skip working out. Schedule your workouts first in your calendar like any other important activity. Choose the times of day that suit your routine best and commit to those times. If you prefer mornings, you can work out in the morning before your daily activities start. If you prefer evenings, exercise can become part of your after-work routine. Determine how realistic a budget you can maintain in the daily and weekly activities. Beginner-level clients can tolerate usually 20-30 minutes. Then one should gradually increase these as well with the intensification. Maintaining a balanced routine may also mix your cardio, weights, or even flexibility; better still is ideally to evade the burnout feeling to train all portions of your fitness profciently. Anything of value can be achieved through staying with activities you are conducting on your lifestyle as long a term. Read Also:Some Ultra-processed Foods In Your Diet May Significantly Increase Your Type2diabetesrisk 3. Enjoy It Another factor that makes exercise a habit is the enjoyment of exercising. If you do not like exercising, you will not find it easy to keep working out. Try different forms of exercise and discover what suits you best, whether it is running, swimming, yoga, cycling, or group fitness classes. Experimentation may prevent boredom and make things interesting. Mix it up and keep your body guessing and interested. Mix up the type of cardio you're doing: for example, run one day and cycle the next, or try a new fitness class or video. The more fun you have, the more you'll want to keep doing it. 4. Start small and build slowly Start with something very small and gradually build your fitness level if you are a beginner. Don't do too much too soon, as this could easily lead to injury or burnout. Do simple exercises at your current fitness level, and be consistent rather than trying to be intense. Gradually build intensity, duration, and frequency as you become more comfortable. For instance, if you are a beginner, you can target three 20-minute sessions a week and then gradually increase the duration or frequency according to your body's adaptation. Consistency is more important than perfection, so don't get impatient with yourself; celebrate every small progress you make. 5. Accountability and Support Having someone accountable to you in a workout routine can make all the difference. You may find your workout buddy or join that fitness group where you receive motivation and commitment. Your friends, family, and online communities can provide social support to encourage you and be accountable. You may also look for a personal trainer or enrol on a class to get professional guidance and support from them. Account will always involve tracking your progress. That's possible with a fitness journal or by using a fitness app; you log the workouts, and you see improvements. It is evidence of tangible progress that will always keep you motivated and give you the sense of having an achievement 6. Defeat Mental Barriers Construct a routine of exercises to transcend beyond what can be psychologically determined to be created by procrastination or a lack of motivation, but one's self-doubts as well. One very simple answer to push through is positive thoughts towards exercising or bettered moods while with it. If you can't continue doing your day, because of insufficient motivation to exercise, remind yourself how well you'll be after finishing your session. The other way is the "just start" approach. You can commit to exercising for 5–10 minutes only. You might easily continue with it once you have started. The psychological resistance in such cases often decreases as you start getting into a rhythm that makes the hard part just starting. 7. Make it a Habit Exercise becomes a lifestyle if you incorporate consistency. More and more, it is just a part of your daily routine. Learn to remind yourself to work out and make it something you will never forget to do. It is bound to become second nature as time goes on. Reward yourself for the consistency too. Treats such as rest days or shopping for new workout gear are well worth the effort of keeping on track. Positive reinforcement encourages people to keep going by instilling a habit. Conclusion A solid, consistent workout routine can be built through planning, commitment, and the right mindset. This can be achieved through attainable goals, a structured plan, enjoyment of exercise, and accountability. Start small, conquer mental barriers, and turn exercise into a habit to set yourself up for a routine that will be sustainable and rewarding in the long term. Improved health, fitness, and well-being are long-term rewards that take time to establish.

04 Oct
2024

Health

Some Ultra-processed Foods In Your Diet May Significantly Increase Your Type 2 diabetes risk

Ultra-processed foods are industrially formulated edible substances made from natural food or synthesized from other food-related organic compounds. The products resulting from the process are mainly designed to be highly profitable, convenient, and hyper-palatable, often made by adding food additives such as preservatives, colourings, and flavourings. Ultra-processed foods have often undergone processes such as moulding/extruding, hydrogenation or frying to turn them into processed food that looks interesting. But the composition that is included to make ultra-processed food contains dietary fat intake which is linked to diabetes risk, while decreasing the consumption of saturated fats and trans fatty acids by replacing them with unsaturated fats can lower the risk. Drinks that are sweetened with sugar tend to increase the risk of type 2 diabetes by both their role in obesity as well as their role through a direct effect. It is found that consuming more ultra-processed food is associated with a higher risk of type 2 diabetes. Some studies have shown that giving up eating ultra-processed foods can lower the risk 2 diabetes. Many researchers have found that every 10% increase in the quantity of ultra-processed food consumed by a person's diet is linked with a more of 17% increase in type 2 diabetes risk. The food that comes with high risk are savoury snacks, animal-based products such as processed meats, ready meals, and sugar-sweetened and artificially sweetened beverages. The Vital Connection between Ultra-processed foods and type 2 diabetes risk: The individual that is eating ultra-processed food regularly is mostly increasing the risk of type 2 diabetes because ultra-processed foods are high in refined carbohydrates, added sugars, and unhealthy fats. Eating such processed foods can further lead to several health issues that may make us suffer in the long term like weight gain and insulin resistance when consumed more, which then turns out to be a key factor in developing type 2 diabetes in the body. Moreover, ultra-processed foods have low fibre content, which can lead to poor blood sugar regulation and reduced satiety. This as a result can make us consume more and then we will gain too much weight, and both can increase the risk of diabetes. The ultra-processed food can contribute to type 2 diabetes risk because of its another reason ultra-processed foods can often lead to regular spikes and crashes of blood sugar levels in our body. But reducing the consumption of ultra-processed food by eating more whole and minimally processed foods can be beneficial in weight management, stabilizing blood sugar levels, improving insulin sensitivity, and eventually it will help in providing more nutrients and fibre that can protect against type 2 diabetes. The Ultra-processed food groups that have the greatest risk: The most important point about this concept is that only some ultra-processed foods were identified which increases the risk of type 2 diabetes. The ultra-processed foods with the highest risk are the most common and widely used food items like savoury snacks, processed meats, ready-to-eat meals, and sugar-sweetened and artificially sweetened drinks and beverages. Some characteristics of ultra-processed foods that have the highest risk are that the foods tend to be high in salt, saturated fat, and sugar and may displace other more nutritious food items that are important for our bodies. The ultra-processed foods like savoury snacks and high-processed meats contain high amounts of unhealthy fats, sodium (salt), and preservatives and as a result, all of these can contribute to various health issues which may include issues like metabolic issues and inflammation when consumed in excess amount. Not only this most of the ready-to-eat meals have the maximum amount of refined carbohydrates, unhealthy fats, minimal plant-based foods, and low-quality ingredients, which further increase the risk of weight gain and insulin resistance in the body. The artificially sweetened drinks or beverages contain sugar which can increase the risk of type 2 diabetes as they can lead to rapid blood sugar spikes and even they are high in calories and contain low nutrients. Identifying ultra-processed foods! Now we know that ultra-processed foods are unhealthy which can even lead to type 2 diabetes. So the next step should be on how to identify ultra-processed foods and reduce their intake. Before eating any type of packaged food it is better to check the ingredients list that is provided in the back of the product’s packet. If a product that you prefer to eat has more than one ingredient that you won’t find in your home kitchen (like emulsifiers, preservatives, colours, thickeners or artificial flavourings), then it is better to avoid eating such food, the chances of being ultra-processed food is more in such packaged food item. The packaged food that has a long ingredient list itself suggests that the food has been heavily processed and one should keep in mind that the added vitamins and other nutritional benefits mentioned in the packet don’t make the food healthy as it also contains a lot of harmful additives. We should make a thumb rule to avoid eating convenience foods such as ready-to-eat foods, ready-to-eat meals instant noodles, and frozen desserts. For healthy living, it is also advised to be cautious of foods that are specially advertised as ‘low fat’ or ‘sugar-free’ labels as these food items are super-processed and contain high amounts of artificial sweeteners and additives. Some Simple and helpful tips that may help in replacing ultra-processed foods: As it is now known to us what to avoid, but is also important for us to know how to replace ultra-processed foods with healthy foods: Read Also:How To Prevent Cancer Small steps are easy to follow: 1. Try replacing sugary snacks with whole fruit or nuts that are healthy. 2. It is better to eat plain yoghurt by adding your fruit or honey for sweetness instead of a sweetened yoghurt that is sweetened artificially. 3. It is advised to cook our food from scratch which is a great way to limit ultra-processed foods in the diet. 4. It is better to prepare our food at home, as preparing meals at home allows us to control the ingredients that we add to the food that is being prepared which helps to avoid foods that have multiple additives. The simple foods which include roasted vegetables with lean protein are both nutritious and easy to make. 5. It is also advised to prepare homemade foods in larger quantities and freeze the leftover foods which makes it easier to avoid eating ready-to-eat foods when we don’t have time to cook. 6. It is better to choose minimally processed foods like veggies and protein-based foods that have high protein, fibre, and essential vitamins and nutrients. 7. We should try to cook homemade snacks like roasted chickpeas, roasted nuts, seeds, and other healthy options and store them to eat later instead of eating packaged snacks. 8. We should develop the habit of reading the packaged food’s labels or ingredient lists before consuming them so that we can choose food that contains fewer additives. 9. Take lunch instead of eating out in the office or workplace. 10. Choose healthy foods over high ultra-processed foods when eating out. Simply replacing ultra-processed foods with homemade natural foods in the diet may help significantly reduce the risk of type 2 diabetes. A practical way to start is by reducing the intake of savoury snacks, processed meats, ready meals, and sugar-sweetened and artificially sweetened beverages. In case one is not sure what to limit, then it is better to avoid foods with long ingredient lists and ingredients you wouldn’t normally find inyourkitchen.

27 Sep
2024

Health

How To Prevent Cancer

Cancer Prevention refers to the measures or steps taken to minimize the risk of getting cancer. The action might include adopting a healthy lifestyle, avoiding tobacco, and alcohol, eating clean, exercising etc. It is seen that between 30–50 per cent of all cancer cases can be prevented. But to prevent cancer one should follow a long-term strategy to control the cancer. To strengthen national efforts to address the burden of cancer and other non-communicable diseases (NCDs), the WHO Global Action Plan provided for the Prevention and Control of cancer by targeting many of the risk factors below: Tobacco Smoking and eating tobacco has Become more common these days especially in developing countries as they are cheap and easily accessible in shops and markets. Tobacco has several harmful chemicals that may cause cancer and other severe health issues. Tobacco is the greatest avoidable risk factor for cancer and kills more than 8 million people each year, from cancer and other diseases. Alcohol Alcohol drinking is a major issue especially when it becomes an addiction that one cannot stop people often consume it to have fun, but it's a serious health-causing drink. Alcohol is a toxic, psychoactive, and dependence-producing substance. Alcohol is a Group 1 carcinogen and is causally linked to 7 types of cancer, which include oesophagus, liver, colorectal, and breast cancers. It is found that each year alcohol consumption is associated with 740000 new cancer cases. Physical inactivity Physical inactivity which means lack of any physical activity is a major concern for the population today. People don't want to be involved in any sort of exercise or sports that makes them fit and active. Dietary factors Eating clean and healthy food is a myth in today's modern world. People often pick up ready-made foods that are not healthy or good for the body in any way. People often suffer from many diseases by eating junk foods which in the long term invites cancer. Read Also:Importance Of Doctors Obesity or overweight Individuals suffering from overweight or obesity are often at a higher risk of contracting many types of cancer like oesophagus, colorectal, breast, endometrial and kidney. Generally, it is said that overweight people often tend to attract several types of diseases that may be harmful in the long term. But even being overweight linked to many types of cancer such as oesophagus, colorectal, breast, endometrial and kidney. A healthy diet and physical activity are the most important solutions for this issue faced by many individuals. Furthermore, it is seen that too much body weight was responsible for 3.4% of cancers in 2012, including 110,000 cases of breast cancer per year. Infections Infections also play a crucial role in developing cancer in the body, several infections like hepatitis and human papillomavirus (HPV) considered a crucial factor for up to 25% of cancer cases, especially in lower and middle-income countries Vaccines are discovered to be safe from hepatitis B virus and some types of HPV, which can further reduce the risk of liver and cervical cancers, respectively. Environmental pollution It is observed that the pollution in the air we breathe has caused up to 4.2 million premature deaths in the world, among which 6 per cent were lung cancer deaths. Occupational carcinogens Occupational issues can lead to death causing cancer cases. Occupational carcinogens can even develop lung cancer in the body such as mesothelioma, and bladder cancer. Mesothelioma ( cancer of the outer lining of the lung or chest cavity ) is caused by work-related exposure to asbestos. Radiation Radiation can also be dangerous for an individual, for instance, exposure to several types of ionizing radiation can increase the risk of various types of malignancy including leukaemia and several solid tumours. The risks of cancer increase when the exposure occurs at a very young age and even when the exposure amount is higher. Ultraviolet (UV) radiation, and in particular solar radiation, is carcinogenic to humans, causing all major types of skin cancer, such as basal cell carcinoma (BCC), squamous cell carcinoma (SCC)andmelanoma.

16 Sep
2024

Health

Importance Of Doctors

Importance of Doctors Doctors are considered the most important personalities in our society. They are life savers. Doctors are the first ones to lend a helping hand when someone struggles with pain or disease. Many students dream of becoming in the future. Doctors are the ones who have a lot of knowledge about all diseases. Doctors take responsibility for the most important aspect of society. With the growing health problems, it is essential to visit the doctor for the right treatment for your ailments. The life of a doctor is not so easy. Becoming a good doctor also needs a lot of hard work and dedication towards the profession. A country can’t be secure without the army same goes for the doctors, we cannot imagine our lives without doctors. The doctors are the only personalities people who have a brief understanding of all diseases, their symptoms, and their remedies. Doctors make their best effort and work day and night selflessly to ensure that patient’s health is maintained. Doctors, like soldiers, rarely take vacations. They always prioritise their patients above everything else. Someone has said well about the doctors. ‘Some heroes don’t wear capes, we call them doctors’ This sentence said by an unknown individual is something we all can relate to at some point in our lives. No doubt doctor plays an important role in our lives. The first and the last events of a human life cycle are both taken care of by a doctor, from the maternity hospitals to the dead body in the morgue. A doctor is the one who takes care of us as a child cures us of any diseases or accidents and provides us with the needful treatment to be safe and healthy. A doctor is the most modest and respected professional in society. His job entails determining the patient’s illness and administering suitable treatment. Aside from that, the doctor has various responsibilities to do. A doctor’s attitude should be highly courteous. His manner should be reflected in his words and actions. A patient is usually agitated, and only the doctor’s care and humility can help him relax. Patients always prefer a courteous doctor. Importance and Role of a Doctor in the Society 1. Saving life Mostly this arises during the event of an emergency procedure or an elective procedure for a rather time-sensitive or serious illness. An accidental injury and troubled labour also account for the same. 2. Extending life Unfortunately, not every illness can be cured completely. However, with the effort of doctors medicines and therapies, the lifespan of the patient or the onset of the worst effect of an illness can be extended significantly. Though this time varies greatly from case to case and patient to patient, the efforts behind the cause are commendable. 3. Improving lives Not every disease threatens the life of the patient. However, living with the discomforts for a lifetime is not an acceptable option either. The effort of doctors makes it possible to mitigate these discomforts and help them live their lives to the fullest. 4. Controlling the epidemics Some diseases claim an entire population rather than just a handful of random people. Contagious disease and other epidemic conditions are for instance a huge threat to the health of a common people living in that geographical boundary. Timely measures and awareness by doctors can curb or eliminate such catastrophic situations. There's disease, and then there's plague. Black Death and smallpox have wiped out millions of people throughout history; polio paralyzed thousands in the 20th century. By working to contain potential epidemics, doctors prevent disasters. Individual doctors don't fly solo in these crises. Fighting plagues takes money and organizations that work on a national and international scale. But doctors and other medical professionals are vitally important in the fight. 5. Preventive Medicine Nobody wants to become sick, disabled or helpless. Preventing sickness or injury is a better choice: It's less expensive, better for our health and we lose less income if we don't get sick too often. Preventive treatment is also important for society as a whole. People around the world can't afford drugs, hospital stays or surgery. By promoting preventive medicine and keeping people healthy, doctors reduce the health gap between rich and poor populations. 6. Economic Impact A medical practice is a small business. Most doctors employ staff and rent or buy office space, pay contractors for repairs and generally improve the community's economic health as they improve their patients' health. For instance, in 2018, Illinois had 30,000 doctors who supported 146,000 jobs and indirectly supported 250,000 more. A hospital or medical practice can be an economic driver in towns too small to support most other industries. Read also-What Is Really Mpox? 7. Educating People In the internet age, there's no shortage of medical malarkey flying around online. Whatever you're suffering from, someone knows a miracle cure. Whatever you're scared of, some websites will shriek that it is much, much worse than you think. Doctors have the standing and the knowledge to push back against fake medical news. It's not just about teaching patients the real steps to staying healthy. Sometimes it's explaining that there is no cure so no point in spending money trying to conjure one up. 8. Shaping Health Policy State, local and federal governments have a big influence on our communities' health. Is our water safe to drink? Is our food safe to eat? Is there a local treatment program for alcoholics or people hooked on painkillers? If contagious disease is a threat, how does the government mobilize doctors and other professionals? Doctors are only one voice among many that shape public policy. However, they have a unique position of respect and trust, which they can use to push governments toward healthcare policies that will genuinely benefit the public. The pollution in the atmosphere is increasing day by day, which makes all of us fall sick eve. The way our parents take care of us, doctors also play a significant role in our lives whenever we visit a doctor they always educate us to take preventive care to be safe from any diseases in future and also advise us to take supplements that can save us from any future illness . Becoming a good doctor requires years of education and experience. The doctors are purely dedicated to patient’s well-being and good health and they spend their entire lives serving the patients. While the number of diseases keeps increasing day by day due to several conditions, the efforts of doctors, pharmaceutical scientists and pharmacists are never compromised to serve them. Doctors treat patients like family. Nobody likes getting ill. Being sick is when a person feels their lowest, and for the same reason, patients will never forget a doctor who helped them get healthy. As we have seen during the pandemic doctors, nurses and other healthcare professionals have worked day and night to save patients' lives without caring for their own. Even many doctors, and nurses have lost their lives while fighting the virus during the COVID-19 pandemic. This is proof that doctors and other healthcare providers are like God for their patients and they deserve respect from us in exchange fortheirservice.

05 Sep
2024

Health

What Is Really Mpox?

What is Mpox ? Mpox, earlier known as monkeypox, was first discovered in the year 1958 during outbreaks among the monkeys. Human cases were limited only to the central and western sides of Africa, commonly having links or contact with infected animals. In the year 2022, mpox was then identified as a sexually transmitted virus, leading to outbreaks in more than 70 countries that previously had not reported the disease. Mpox is specifically caused by the monkeypox virus (MPXV). It is an enveloped double-stranded DNA virus of theOrthopoxvirusgenus in thePoxviridaefamily, which includes variola, cowpox, vaccinia and other viruses. The global outbreak of clade IIb began in the year 2022 and continued to date, even in some African countries. The mpox cases in Africa have risen recently. The Africa CDC reported that the cases have increased up to 160 per cent deaths and 19 per cent rise in fatalities compared to the previous year. The new variant of the mpox virus identified in Congo has a higher fatality rate compared to the last variant and can even spread more easily. Unlike earlier outbreaks, this variant causes milder symptoms and lesions primarily on the genitals, making it harder to detect. Mpox has recently been identified in four East African countries—Burundi, Kenya, Rwanda, and Uganda—all linked to the outbreak in Congo. Meanwhile, less dangerous strains have been reported in the Ivory Coast and South Africa. Transmission Mpox spreads from person to person mainly when one comes close to someone who has mpox, including household members. Mpox can be spread through the air, an infected individual exhales can spread the virus in the air and when a normal person close to the infected individual inhales can be infected. It can spread with close contacts such as skin-to-skin mouth-to-mouth or mouth-to-skin. The virus can spread through sexual contact. During pregnancy or birth, the virus may be passed to the baby.Contracting mpox during pregnancy can be dangerous for the fetus or newborn infant and can lead to loss of the pregnancy, stillbirth, death of the newborn, or complications for the parent. Animal-to-human transmission of mpox occurs from infected animals to humans from bites or scratches, or during activities such as hunting, skinning, trapping, cooking, playing with carcasses or eating animals. More research is needed on how mpox spreads during outbreaks in different settings and under different conditions. Signs and symptoms Mpox causes signs and symptoms that usually begin within a week after being infected but can start 1–21 days after exposure. Symptoms typically last 2–4 weeks but may last longer in someone has a weak immune system. Some of the Common symptoms of mpox are: • Rashes • Fever • Sore throat • Headache • Muscle aches • Back pain • Low energy • Swallowing of lymph nodes. The mpox rash usually begins from the face and starts spreading to the whole body, moving to the palms of the hand and soles of the feet. The virus can even start to spread to other bodies to which the virus was exposed, such as the genitals. The suffering starts as a flat sore, which then develops into a blister filled with liquid that can be itchy or even painful. As the rash heals slowly the lesions dry up, crust over and fall off. Some people may have one or a few skin lesions and others have hundreds or more. These can appear anywhere on the body including: • palms of hands and soles of feet • face, mouth and throat • groin and genital areas • anus. People may also have painful swelling in their rectum (proctitis) or face difficulty or pain while peeing (dysuria) or when swallowing. Children or pregnant women and individuals having a weak immune system, including those living with HIV which is not well controlled, are even at high risk for severe illness and death due to complications resulting from mpox. Diagnosis Diagnosis of mpox can be difficult because other infections and conditions can also look similar. Hence it is mandatory to distinguish mpox from other spreading viruses or fungus like chickenpox, measles, bacterial skin infections, scabies, herpes, syphilis, other sexually transmitted infections, and medication-related allergies. An individual having mpox at the same time may also have another sexually transmitted infection. Even a child with suspected mpox may also have chickenpox. And for such reasons, testing is key for people to get clear about the disease as early as possible and prevent severe illness and further spread. The preferred laboratory test for mpox is the detection of viral DNA by polymerase chain reaction (PCR). The best diagnostic specimens are taken directly from the rash – skin, fluid or crusts – collected by vigorous swabbing. In the absence of skin lesions, testing can also be done using swabs of the throat or anus. While testing blood is not recommended. Antibody detection methods may not be useful as they do not distinguish between different orthopoxviruses. And it is also recommended that HIV testing should be offered to adults with mpox, and children as appropriate. Diagnostic tests for other conditions should be considered where feasible, for example, varicella zoster virus (VZV), syphilis and herpes. Vaccination and Treatment Treating mpox simply means taking care of the rash, managing pain and preventing complications. Early and preventive care is advised to help manage symptoms to avoid further problems. Taking the mpox vaccine can help in preventing the infection. And it is recommended for people at high risk of getting mpox, mainly in an outbreak. Individuals that might be at higher risk of mpox are: • Healthcare workers • Household members or members close to the community who have mpox. • Individuals who have multiple sex partners • Sex workers of any gender and their partners. To this day there's no proven or effective antiviral treatment for the mpox virus. Hence it's a priority to continue the evaluation process of therapeutics in robust clinical trials and it is recommended to mainly focus on optimizing supportive and preventive care for patients. People with HIV and mpox are advised to continue taking their antiretroviral therapy. Antiretroviral therapy should be initiated within 7 days of diagnosis of HIV. Self-care and prevention People with mpox can recover within 2–4 weeks. Some of the steps to follow to help the symptoms and prevent transmitting mpox to others are Read Also:Is it a new Pandemic? Dos • Contacting the health care provider for advice • Staying at home • Regularly washing hands with soap and water and using hand sanitisers. • Wearing a mask and covering lesions when around other people. • Keeping the skin dry and uncovered (unless in a room with someone else) • Avoid touching items in shared spaces frequently • Using saltwater rinses for sores in the mouth. • Taking counter medications for excess pain like paracetamol or ibuprofen. Don'ts • Do not pop the blisters or scratch the sores, that can slow healing, spread the rash to other parts of the body, and cause sores to become infected. • Shave areas with sores until scabs have healed and one has new skin underneath (this can spread the rash to other parts of the body). To prevent the spread of mpox to others, people with mpox should isolate themselves at home following guidance from their health care provider, or in hospital if needed, for the duration of the infectious period Covering lesions and wearing a well-fitting mask when in the presence of others may help prevent more spreading of the virus. Health workers should follow infection prevention and control measures to protect themselves while caring for patients with mpox by wearing appropriate and adhering to a protocol for safely swabbing lesions for diagnostic testing and handling sharp objects such as needles. India is carefully monitoring the Mpox closely after the World Health Organization declared the disease as a public health emergency. Despite the global rise in cases, particularly in Africa and Europe, Indian officials report a low risk of an outbreak. The government has enhanced surveillance and testing measures, with no new cases since March 2024. However, as of now, no new cases of Mpox have been reported in India since March 2024. Officials maintain that the risk of a large-scale outbreak with sustained transmission remains low. The Health Ministry continues to focus on enhancing surveillance and ensuring that healthcare providers are aware of the symptoms and protocols related to Mpox. e pain and preventcomplications.

04 Sep
2024

Health

Rise Of Swine Flu

Is it a new Pandemic? The recent rise in swine flu cases has been a concern for India, with thousands of cases reported in several states like Delhi, Punjab, Haryana, West Bengal, Maharashtra, Kerala, and even Tamil Nadu. As of July 2024, there have been 178 recorded deaths. Swine influenzais an infection caused by several types of swineinfluenzaviruses. Swine influenza virus(SIV) orswine-origin influenza virus(S-OIV) refers to any strain of theinfluenza family of virusesthat isendemicinpigs. Transmission of the virus from pigs to humans is rare and does not always lead to human illness, often resulting only in the production ofantibodiesin the blood. If transmission causes human illness, it is called azoonoticswine flu. The person which has regular exposure to pigs are at an increased high risk of swine flu infections. Swine flu outbreaks happen every two to three years but for this year, it has an early, more extensive and more frequent outbreak. While August is the peak period for swine flu, this time it started as early as late June in Bengal. And a significant number of cases were severe, a pattern consistent across India. This could be because of a change in weather conditions and the nature of the viral strain which changes every year. What causes swine flu? A virus causes swine flu (H1N1). It can spread from one person to another. When a personcoughsor sneezes, the droplets go into the air. Which can infect other individuals near them, the people near the infected person when breathing the virus can enter their body through their nose. Even when the person near the infected individual touches the surface that is touched by the infected individual earlier and then directly touches their mouth, nose or eyes can also get infected. The symptoms of swine flu are? The symptoms of swine flu (H1N1) are similar to the symptoms of regularflu. After three to five days in contact with the flu, the symptoms start: Symptoms may include • Fever. • Chills. • Cough. • Sore throat. • Body or muscle aches. • Headache. • Fatigue. Preventions One possible way to prevent swine flu (H1N1) is to get an annualflu vaccine. The vaccine can help prevent against swine flu. Some of the precautionary steps to prevent getting and spreading swine flu are : • Cove the nose and mouth with the help of a handkerchief while sneezing or coughing. • If someone doesn't have a tissue or handkerchief, better to sneeze or cough into their elbow. • Washing handswith soap and water frequently. • We should not touch our eyes, nose or mouth. • Avoid contact with people who are sick. • Staying home in case one is sick. • It is advised not to share personal accessories such as cups, straws and utensils. Read Also :The Importance Of Sleep For Mental And Physical Health Is there any risk of relapse? Is it turning endemic in parts of India? A patient could have a re-infection a year later, but a relapse is unlikely the same year. However, the usual cyclical pattern of viral outbreaks is not being followed as evident from this year's cases. Frequent outbreaks point at swine flu becoming endemic to some states but we need further evidence. Does a flu shot help? It greatly reduces the chances of an infection and, like any other vaccine, it's a shield, especially for seniors that keeps infection on the milder side. How do you test for it? And when to go to a hospital? Testing is expensive. So, instead of testing separately for H1N1, doctors consider an influenza A test range as standard. If there's a reasonable amount of suspicion, the doctors put the patient on swine flu drugs to cut out the risk. Those with fever and other flu symptoms should wear a mask and isolate themselves. If a high fever persists for five days or more, along with symptoms like severe body aches, nausea, cough, decreased appetite, nasal secretions and loss of mental alertness then the patient needs hospitalisation. Studies show that swine flu infectionscan increase cardiac risks. According to doctors: Swine flu doesn't affect you directly, but those with an existing cardiac condition or severe comorbidities like diabetes or kidney ailments are at risk, especially, if the symptoms persist along with fever. Should the patient be quarantined? That's a must to prevent transmission, Once H1N1 strikes, there is a 30-40% chance of other family members getting affected. Transmission happens in two ways - droplets through coughing and sneezing (air-borne) and by contact with the patient's clothes (fomite transmission). Tamiflu is used for those in hospital, but the majority can be managed with treatment at home. Senior citizens and those with multiple comorbidities are atagreaterrisk.

27 Aug
2024

Health

The Importance Of Sleep For Mental And Physical Health

Sleepis a state of reduced mental and physical activity in whichconsciousnessis adapted and certainsensoryactivity is forbidden. While sleeping there there is a marked decrease in muscle activity and interactions with the surrounding environment. The world where we live has evolved in such a way that people never seem to focus on good sleep. People have become so modern that we now believe in the 24/7 struggle culture, and this is mainly affected by the never-ending notifications from our smartphones the professional pressure from our job, lacking family time, and social life balance all these things tend to attract our attention around the clock and make us feel like we have not lived the day fully. Does Sleep Matter? The modern pace of life barely gives us time to stop and rest for a while, we have evolved in such a way that having a good sleep is a dream. But sleep is as important for good health as diet and exercise. Low-quality sleep has been linked with health conditions likecardiovascular disease,obesity, andmental illness. While poor sleep is common among those with cardiovascular disease, some research indicates that poor sleep can be a contributing cause. Short sleep duration of less than seven hours is correlated withcoronary heart diseaseand increased risk of death from coronary heart disease. Sleep duration greater than nine hours is also correlated with coronary heart disease, as well asstrokeand cardiovascular events. In both children and adults, short sleep duration is associated with an increased risk of obesity, with various studies reporting an increased risk of 45–55%. Other aspects of sleep health have been associated with obesity, including daytime napping, sleep timing, the variability of sleep timing, and low sleep efficiency. However, sleep duration is the most studied for its impact on obesity. In simple words, sleep is like clicking the reset button of our body, it's the time when our body pauses and takes rest while our body repairs tissues, strengthens the immune system, and builds muscles. The Physical Benefits of Sleep During sleep, most of thebody's systemsare in ananabolicstate, helping to restore immune,nervous,skeletal, andmuscularsystems, these are vital processes that maintainmood,memory, andcognitive function, and play a large role in the function of theendocrineandimmune systems. • When we sleep, our body starts repairing itself: While in a good sleep, our body repairs itself by processes like releasing growth hormones, which help in tissue repair and muscle growth. We have often heard that athletes and fitness enthusiasts care so much about getting enough sleep on a daily basis. Without it, all those hours spent at the field or gym will not pay off as much as they should. • Our heart too needs rest: Not only our muscles but our heart too needs rest, while in a good sleep, our body's pressure drops down which gives our heart a much-needed break. Even studies have also shown that people who don’t get enough sleep are at a higher risk for cardiovascular diseases, including hypertension and heart attacks. • Our Immune System: And standing in the line another important aspect of our body, our immune system. We have often noticed that after not getting enough sleep we are more likely to catch a fever. This happens because sleep is also important for our immune system for proper functioning. While sleeping, our body produces cytokines, which are proteins that fight inflammation and infection. Therefore without having good sleep our body’s ability to fight off illness decreases which may create vulnerable conditions from the common cold to more serious conditions. Relation of Sleep with Weight Management Sleep can also affect our physical health by having an impact on our body weight. When we don't get enough sleep, our body’s regulation of hunger hormones goes high which results in releasing more amount of hormone ghrelin. The hormone ghrelin makes us feel hungry along with the hormone leptin the hormone that signals fullness also decreases. And as a result, we are more likely to overeat and gain weight. It’s no wonder that sleep deprivation has been linked with obesity. Even, sleep deprivation can affect our body’s ability to produce insulin, insulin is the hormone that is responsible for controlling blood sugar levels of our body. Without enough insulin, our body’s blood sugar levels may go up which further can increase the risk of developing type 2 diabetes. Mental Health and Sleep: The Crucial Connection • Sleep can even lead to various temporary issues in our daily life schedule. We must have experienced effects like irritability, difficulty concentrating on daily life tasks, and a bad sense of fogginess after having a bad sleep last night. This makes everything harder and more confusing for us for the day, even simple things can make us feel bored and angry. • Sleep is also essential for regulating our mood. After not having enough sleep our body becomes confused and produces more stress hormones like cortisol, this hormone is responsible for increased feelings of stress and anxiety. And if not controlled lack of proper sleep can even contribute to the development of mood disorders such as depression and anxiety. Adding more to it, Having a good sleep is not only about avoiding the bad effects on our bodies. A good sleep can even enhance the positive benefits to our body. When we rest well our brain comes to a better condition to handle stress, solve problems, and make quick decisions every day. A good sleep can have a positive impact on our life making us feel good in every possible way. While on the other hand, lack of good sleep can have negative effects on our health such as making it harder for us to focus, remember things, and manage emotions, leading to a cycle where stress and poor sleep reinforce each other. Making Sleep a Priority The quality of sleep may be evaluated from an objective and a subjective point of view. Objective sleep quality refers to how difficult it is for a person to fall asleep and remain sleeping, and how many times they wake up during a single night. Poor sleep quality disrupts the cycle of transition between the different stages of sleep. Subjective sleep quality in turn refers to a sense of being rested and regenerated after waking from sleep. Human sleep needs vary by age and amongst individuals,sleep is considered to be adequate when there is no daytime sleepiness or dysfunction.Moreover, self-reported sleep duration is only moderately correlated with actual sleep time as measured byactigraphy, and those affected withsleep state misperceptionmay typically report having slept only four hours despite having slept a full eight hours. Researchers have found that sleeping 6–7 hours each night correlates with longevity and cardiac health in humans, though many underlying factors may be involved in the causality behind this relationship. Sleep duration can also vary according to season. Up to 90% of people report longer sleep duration in winter, which may lead to more pronounced. By the time infants reach the age of two, their brain size has reached 90 per cent of an adult-sized brain; a majority of this brain growth has occurred during the period of life with the highest rate of sleep. The hours that children spend asleep influence their ability to perform cognitive tasks. Children who sleep through the night and have few night-waking episodes have higher cognitive attainments and easier temperaments than other children. Children need many hours of sleep per day to develop and function properly, up to 18 hours fornewbornbabies, with a declining rate as a child ages. Read Also:Why Mental Health Is Important Steps Towards Good Sleep First, it's important to maintain a regular sleep schedule every day. This may include going to bed on time and waking up at the same time every day, which can help regulate our body’s internal clock making it easier to fall asleep and wake up feeling refreshed. Creating a sleep-friendly environment should be in focus. Our bedroom is the place which we mainly use to sleep and take rest being quiet and steady. So we should make the room more sleep-friendly by designing it in such a way this may include investing in blackout curtains, earplugs, or a white noise machine to help us create the perfect sleep environment. This is the one of most important things to keep in mind to improve our sleep quality. Limiting the screen time before bed, the blue light emitted by phones, tablets, and computers interferes with our body’s production of melatonin, the hormone responsible for making us fall asleep. Avoiding screen exposure before bedtime is advised for better sleep quality. The final thing, focusing on what we eat and drink daily. These include avoiding heavy meals, caffeine, and alcohol before sleep as these can interfere with our sleep. Meanwhile, we should adopt relaxing activities like reading, meditating, or taking a warm bath before going to sleep. The quality of sleep may be evaluated from an objective and a subjective point of view. Objective sleep quality refers to how difficult it is for a person to fall asleep and remain sleeping, and how many times they wake up during a single night. Poor sleep quality disrupts the cycle of transition between the different stages of sleep. Subjective sleep quality in turn refers to a sense of being rested and regenerated after wakingfromsleep.

19 Aug
2024

Health

Maintaining Brain Health Tips

Brain Health: And Simple Tips to Keep Our Mind Sharp and Healthy ..... When it comes to staying healthy, we often focus on our lower bodies through exercising, eating right, and going for regular check-ups. But what about our brains? We often tends to ignore it thinking if if as something innocuous. It’s easy to overlook the brain health because we can’t see our brain in action. Yet, our brain is the control center for everything we do every moment like thinking, feeling, and even moving. Just like our body, our brain also needs care and attention. Whether you’re 25 and want to stay sharp and smart for any challenging task. or at your 65 where you want to stay focused on preserving your memory, and being active than looking after your brain is key to living a full and happy life. Let’s explore what brain health really means, how can we take better care of our brain, what affects it, and how we can support our brain every day. Let's Understand, What Is Brain Health : Brain health is about much more than avoiding diseases like Alzheimer’s or dementia. It’s about keeping our mind sharp, memory strong, and emotions in balance. A healthy brain allows us to think clearly, learn new things, and stay emotionally resilient and stable. Whether its tackling a problem at work or recalling the simple grocery list, a healthy brain is at the centre of it. Factors That Affects Our Brain : Several factors impact how well our brain functions. While some factors, like genetics are beyond our control while many others are within our reach. By making healthy lifestyle choices, we can give our brain the best chance to stay strong as we age. Here are the main areas or points to focus on: 1. What We Eat Matters : Our brain works 24/7, even when we are asleep, so it needs a constant supply of fuel to carry out the tasks.The food we eat directly impacts how well our brain functions. Foods that are rich in antioxidants, healthy fats, vitamins, and minerals like leafy greens, nuts, and berries—are great for our brain. These foods help reduce inflammation and protect our brain cells from any damage. While on the other hand, a diet high in sugar and processed foods can harm our brain, leading to inflammation and affecting how clearly we think. So, next time when planning a meal, remember to add foods that not only fuels our body needs but also our brain. 2. Staying Active : Exercise isn’t just good for our body, it’s great for our brain health too. When we exercise, the blood flow increases to our brain, that helps in delivering more oxygen and nutrients. Exercise also triggers the release of endorphins, which are chemicals that make us feel good. Regular physical activity can even promote the growth of new brain cells in our brains. We don’t only need to hit the gym to boost our brain health. Activities such as walking, swimming, or yoga can also make a big difference. The key is to keep moving regularly and consistently even if it’s just a few minutes a day. 3. Keeping Your Brain Busy : Our brain, like our muscles needs regular workouts to stay strong. Engaging in mentally challenging activities—like puzzles, reading, or learning a new skill helps keep our brain sharp and active. The more we challenge our brain, the more we can strengthen the connections between our brain cells. This helps our mind stay flexible and resilient as we age. We shouldn't think of brain workouts as something difficult or time-consuming. Even simple activities, like trying a new recipe or picking up a new hobby, can give our brain the boost it needs. 4. Getting Good Sleep : Sleep is the most essential part for brain health. When we sleep our brain clears out waste products, consolidates memories, and repairs itself in between. Skipping sleep can not only leave us feeling tired and groggy but can also affect our memory, mood, and cognitive function over time. Prioritizing good sleep habits is one of the best things we can do for our brain. We should aim for 7-9 hours of sleep each night, and try to create a relaxing bedtime routine to help us wind down and relax. 5. Managing Stress : Stress is a normal part of our life, but too much stress can be harmful for our brain. Chronic stress causes the release of cortisol, a hormone that, over time, can damage brain cells and impact memory and decision making. Finding ways to manage stress is crucial to protect our brain. Whether it’s through meditation, deep breathing exercises, or simply taking a break for some time, managing stress can help keep our brain healthy and functioning well. 6. Staying Social : Humans are naturally social creatures, and our brains thrive for social connections. Socializing regularly whether it’s a coffee date with a friend, joining a club, or volunteering in a community keeps our brain engaged and helps maintain cognitive function. Staying socially active is also linked to a lower risk of dementia as we age. So, we should make time for friends and family, and try to seek out new social opportunities. It’s not just fun but it’s good for our brain too. 7. Staying Hydrated : Our brain is made up of mostly water, so staying hydrated is essential for clear thinking and focus. Even mild dehydration can lead to headaches, confusion, and trouble concentrating. Keeping a water bottle with us throughout the day and making it a habit to sip regularly helps us to stay on top of our game. Common Brain Health Related Issues : No matter how well we take care of yourself, there are some common brain health issues that can arise overtime. Here are a few to be aware of: • Dementia: Dementia is an umbrella term for a group of symptoms that affect memory, thinking, and social abilities. Alzheimer’s disease is the most well-known type of dementia. While there’s no cure, adopting a brain-healthy lifestyle can help slow its progression. • Stroke: A stroke occurs when blood flowing to part of the brain is disturbed, causing brain cells to die. Strokes can lead to various issues, from speech difficulties to paralysis. The good news is that many stroke risk factors, like high blood pressure and unhealthy eating, can be managed through lifestyle changes. • Depression and Anxiety: Mental health conditions like depression and anxiety can take a jam on our brain. Persistent stress and negative emotions can alter brain chemistry, affecting how we think, feel, and even remember things. Getting help early and finding ways to manage our mental health can make a huge difference. • Traumatic Brain Injuries (TBI): A traumatic brain injury occurs when a blow or jolt to the head causes damage to the brain. TBIs can range from mild concussions to severe injuries that can lead to long term cognitive problems. Taking precautions, like wearing helmets and making our home safer, can help prevent such injuries. Easy Tips for Supporting Our Brain Health : Taking care of our brain doesn’t have to be complicated or unachievable. Here are some simple, everyday tips that can make a big difference over time: • Eating well: Being focus on eating whole foods that nourishes our brain, like fruits, vegetables, whole grains, lean proteins, and healthy fats. • Moving often: Regular physical activities, even if it’s just a short walk each day, can do wonders for our brain health. • Challenging ourselves: Keeping our mind engaged by learning new things, whether it’s a hobby, a language, or even a new recipe can be beneficial for our brain health. • Prioritizing Sleep: We should prioritize our sleep time by getting 7-9 hours of sleep each night. This will provide our brain time to rest and recharge. • Staying connected: Making time for friends and family, and seeking out social opportunities can keep our brain active. • Drinking water: Staying hydrated is essential for maintaining clear thinking and focus throughout the day. • Protecting our head: If we are biking, skiing, or doing any activity where a fall is possible, we should wear a helmet to protect our brain. Conclusion : Our brain is the most important organ in our body, so taking care of it should be a top priority for us. While there are no guarantees in life, living a brain-healthy lifestyle can help us to stay sharp, focused, and happy for as long as possible. Let's start choosing small and simple healthy habits everyday and over time, our brainwillthankus.

17 Aug
2024

Health

Maintaining Kidney Health

Maintaining Kidney Health Kidneys are the vital organs that often go unnoticed until something serious happens or goes wrong. These two bean-shaped organs in your lower back are essential for filtering waste and extra fluids from your blood, which are then excreted through urine. The kidneys also help control blood pressure, balance electrolytes, and produce hormones that support red blood cell production and bone health. Despite their importance, kidney health is often overlooked until a problem arises. With more people experiencing kidney issues due to poor diets, lack of exercise, and chronic conditions like diabetes and high blood pressure, it’s crucial to prioritize kidney health. Preventing kidney disease can save us from serious problems like kidney failure, dialysis, or even a transplant. The Role of Kidneys in Our Body : Our kidneys are like a natural filter for the body. Every day, they filter around 120 to 150 quarts of blood, removing waste and excess water to create urine. This process is important for keeping our body in balance and functioning properly. Here’s what kidneys do: • Filter Waste: The kidneys remove waste from the blood, such as urea (from protein breakdown) and creatinine (from muscle activity), which is then eliminated from the body through urine. • Balance Fluids: By managing how much water our body keeps or excretes, the kidneys help balance fluids and minerals like sodium and potassium. • Control Blood Pressure: Kidneys help regulate blood pressure by adjusting the fluid levels in our body and releasing hormones that control blood vessel constriction. • Make Red Blood Cells: Kidneys produce erythropoietin, a hormone that signals our bone marrow to make red blood cells, which helps keep your blood oxygenated. • Support Bone Health: Kidneys activate vitamin D, which is necessary for calcium absorption and strong bones. When our kidneys aren’t functioning well, it can cause various health problems that can lead to serious issues in our body Health issues due to ill Functioning of Kidneys : • Swelling (Edema): Kidneys help regulate fluid balance by filtering excess fluids out of the body. When they aren't functioning properly, fluid can accumulate in tissues, leading to swelling in the legs, ankles, and feet. • Fatigue: Kidneys produce erythropoietin, it is a type of hormone that stimulates the production of red blood cells. Poor kidney function can even reduce erythropoietin levels, which can lead to anaemia, which causes fatigue and weakness. • Shortness of Breath: Fluid buildup in the lungs (pulmonary oedema) due to severe kidney function can even create breathing difficulties which result in shortness of breath. • High Blood Pressure: Kidneys play an important role in regulating blood pressure by controlling fluid balance and producing hormones that affect blood vessel constriction. Poor kidney function may lead to increased blood pressure. • Kidney Failure: If kidneys fail completely, they can no longer effectively filter waste and excess fluids. This condition can be life-threatening and requires immediate treatments such as dialysis. Steps to Maintain Kidney Health Taking care of your kidneys doesn’t have to be as complicated and overrated as it sounds. By changing some of our unhealthy habits and choices we can keep our Kidneys safe. Here are some simple ways to keep them healthy: • Staying Hydrated: Drinking enough water helps our kidneys flush out toxins and waste. Aim for about 8 to 10 glasses of water a day, and more if living in an active or live in a hot climate. • Eating a Balanced Diet: A kidney-friendly diet that includes whole grains, fruits, vegetables, lean proteins, and healthy fats. Limit foods high in salt, processed sugars, and unhealthy fats, as these can stress our kidneys. • Managing Blood Pressure: High blood pressure can damage our kidneys over time. Reduce salt intake, exercise regularly, manage stress, and take any prescribed medications to keep it under control. • Controlling Blood Sugar: Anyone having diabetes should keep their blood sugar levels under control and checked. High blood sugar can damage the blood vessels in our kidneys, leading to long-term problems. • Exercising Regularly: Physical activity helps control our weight, lower blood pressure, and improve the overall heart health, all of which benefit our kidneys. Aim for at least 30 minutes of moderate exercise most days. • Avoiding Smoking and Excessive Drinking: Smoking and heavy alcohol use can harm the kidneys. Quitting smoking and moderating alcohol intake can significantly reduce the risk of kidney problems. • Being Careful with Medications: Overusing painkillers like ibuprofen and aspirin can damage our kidneys. Always follow the recommended dosages and consult a doctor if needed to take these regularly. • Getting Regular Check-Ups: Regular check-ups can catch kidney issues early, especially if anyone has risk factors like high blood pressure, diabetes, or a family history of kidney problems. Regular blood and urine tests can help monitor the kidney function. • Maintaining a Healthy Weight: Being overweight can also increase the risk of conditionslike diabetes and high blood pressure, which can damage our kidneys. A balanced diet and regular exercise can help maintain a healthy weight. • Managing Stress: Stress can raise blood pressure and contribute to kidney problems. Incorporating stress-relief practices like yoga, meditation, or deep breathing can help protect our kidneys. Conclusion Prioritizing kidney health is crucial for our overall well-being. Our kidneys are responsible for many important functions, such as filtering waste, regulating fluids, controlling blood pressure, and producing hormones that support red blood cell production and bone health. By staying hydrated, eating a balanced diet, exercising regularly, managing chronic conditions, and getting regular check-ups, we can reduce the risk of kidney disease and keep our kidneys healthy. Taking care of the kidneys doesn’t require drastic changes—small, consistent efforts can make a big difference. Whether it’s drinking more water, cutting back on salt, or managing stress, these steps can help our kidneys stay strong foryearstocome.

14 Aug
2024

Health

Good Cholesterol(hdl) Causes And Tips

Cholesterol is often often misunderstood due to its association with heart disease and cardiovascular conditions. Cholesterol is one of the most well-known yet misunderstood compounds found in the body. One of the biggest misconceptions is that allcholesterolis bad. The truth is that your body would fall apart without this critical component, which is essential for making cell membranes and hormones. What’s important to know is that there is a difference between what’s commonly referred to as “good cholesterol” and “bad cholesterol."” Cholesterol isa waxy, fat-like substance that's found in all the cells in your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Our body needs some cholesterol to work properly. But having too much cholesterol in your blood raises your risk ofcoronary artery disease. There are two main types of lipoproteins that carry cholesterol throughout the body: HDL and LDL : HDL andLDLare two types of lipoproteins.They are a combination of fat (lipid) and protein. The lipids need to be attached to the proteins so they can move through the blood. HDL and LDL have different purposes: • HDL stands for high-density lipoproteins. It is sometimes called the "good" cholesterol because it carries cholesterol from other parts of your body back to your liver. Your liver then removes the cholesterol from your body. • LDL stands for low-density lipoproteins. It is sometimes called the "bad" cholesterol because a high LDL level leads to a buildup of cholesterol in your arteries. Understanding HDL Cholesterol : HDL cholesterolis a microscopic blob that consists of a rim of lipoprotein surrounding a cholesterol center. TheHDL cholesterolparticle is dense compared to other types of cholesterol particles, so it's called high-density.HDL cholesterol is considered good because it removes bad cholesterol from your blood. How HDL Cholesterol Works : HDL cholesterolis the well-behaved "good cholesterol." This friendly scavenger cruises your bloodstream. As it does, it removes harmful bad cholesterol from where it doesn't belong. High HDL levels reduce yourrisk for heart disease--but low levels increase the risk. It absorbs cholesterol in the blood and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke. The primary function of HDL cholesterol is to act as a scavenger. It collects excess cholesterol from the bloodstream and arterial walls and sends it back to the liver. This helps prevent the building up of cholesterol in the wall arteries, which after a large build up of the cholesterol can lead to atherosclerosis, a condition that is termed by the hardening and narrowing of the arteries. HDL removes the excess cholesterol that helps maintain the elasticity and integrity of the blood vessels, which ultimately reduces the risk of heart disease and stroke. In addition to transporting reverse cholesterol transport, HDL particles also carry several other beneficial properties: • Anti-inflammatory Effects: HDL also possesses anti-inflammatory effects that can be useful in protecting against the damage that is caused by LDL cholesterol. Inflammation in the arterial walls is a key contributor in the development of atherosclerosis, and HDL helps alleviate this inflammatory response. • Antioxidant Properties: HDL particles contain antioxidant properties that help in preventing the oxidation of LDL cholesterol. The oxidized LDL is much more harmful because it can eventually penetrate through the walls of the arteries, leading to plaque formation. HDL neutralizes the free radicals and prevents LDL oxidation, which further protects the cardiovascular system. • Endothelial Function: HDL contributes to the proper functionting of the endothelium, which is the inner lining of blood vessels. The endothelium plays an important role in maintaining blood pressure, blood clotting, and overall vascular system's health. HDL helps in regulating endothelial function, which is essential for preventing hypertension and other serious cardiovascular conditions. • Anti-thrombotic Effects: HDL helps reduce the risk of blood clotting the formation by inhibiting platelet aggregation and promoting fibrinolysis (the breakdown of blood clots). This property is crucial in preventing heart attacks and strokes that are caused by blocked blood vessels. Benefits of High HDL Levels : Maintaining high levels of HDL cholesterol is often associated with a wide range of health benefits, particularly related to cardiovascular health: • Reduced Risk of Heart Disease: High levels of HDL cholesterol lowers the risk of coronary artery disease. It removes the excess cholesterol from the bloodstream and walls of arteries, which eventually helps in maintaining clear arteries preventing blockages that can further lead to heart attacks and strokes. • Improved Blood Lipid Profile: Higher HDL levels maintain a favorable lipid profile, linked with lower levels of LDL cholesterol and triglycerides. This balance helps in reducing the risk of atherosclerosis and other cardiovascular conditions. • Enhanced Metabolic Health: HDL associated with metabolism of other lipoproteins and can also improve the body's overall metabolic health. This includes better regulation of blood sugar levels and reduces the risk of metabolic syndrome, a group of conditions that can increase the risk of heart disease, stroke, and type 2 diabetes. • Longevity and Healthy Aging: Some studies have shown that higher HDL levels are linked with increased longevity and lower risk of age-related issues. The protective positive effects of HDL on overall cardiovascular health can even contribute to a long and healthy life span. How to Increase HDL Cholesterol Levels While genetics plays a crucial role in determining HDL levels, lifestyle choices can also have a significant impact. Here are several ways to naturally increase HDL cholesterol levels: • Exercising Regularly: Any sort of physical activity, especially aerobic exercise, can increase HDL cholesterol levels. Physical activities like walking, running, cycling, and swimming are found to be effective. Body movement at least for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week is great. • Eating Healthy Fats: Adding healthy fats into the diet, such as those found in olive oil, fatty fish, nuts, seeds, and avocados. Omega-3 fatty acids significantly can raise HDL levels and improve overall heart health. • Avoiding Trans Fats: Trans fats, which are often found in processed and deep fried foods, can lower HDL cholesterol levels and also csn increase LDL cholesterol. It is advised to check food labels and nutritional benefits and avoid food items that contain hydrogenated oils. • Quitting to Smoke: Giving up any sort of smoking can improve HDL cholesterol levels. Chain smokers are prone to have lower HDL cholesterol compared to non-smokers.Quitting to smoke not only raises HDL levels but also can reduce the risk of heart related disease and serious other health problems. • Moderate Consumption of Alcohol : Studies suggest that moderate alcohol consumption, especially red wine, can eventually increase HDL levels. But, excessive alcohol drinking has negative effects on health, so moderation is the key while drinking alcohol. Further, it is suggested for women, one drink per day, and for men, up to two drinks per day. • Losing Weight: Anyone who is overweight or obese, for them losing even a small amount of weight, can help raise HDL cholesterol levels. A balanced diet and regular exercise are key in achieving and maintaining a healthy weight. • Choosing Whole Grains: Whole grains, for example, oats, barley, and brown rice, can have a positive impact on HDL levels. These foods are highly rich in fiber, which ultimately helps in regulating cholesterol levels and supporting overall health of the health. • Increasing Soluble Fiber Intake: Foods that are high in soluble fiber, which includes beans, lentils, fruits, and vegetables, help increase HDL levels. Soluble fiber sticks to cholesterol in the digestive system, preventing it from being absorbed and excreting them from the body. • Considering Medication: In some serious cases, medication may be mandatory in order to increase HDL levels, mainly for individuals who are at high risk of cardiovascular diseases. Consulting with a healthcare provider to explore options such as niacin, fibrates, or statins, which can help manage cholesterol levels. Conclusion HDL cholesterol plays a important role in overall cardiovascular health in removing the excess cholesterol from the bloodstream and the walls of the arteries, preventing buildup of plaque and ultimately supporting the overall function of the cardiovascular system in human beings. In fact, high levels of HDL are also responsible for reducing the risk of heart disease, improved metabolic health, and enhanced longevity of life span. And hence by adopting some healthy lifestyle choices in daily lives such as regular exercise, a balanced and healthy diet rich in healthy fats, fiber and essential nutrients and vitamins and avoiding harmful or unhealthy habits like smoking, drinking too much alcohol eating packaged foods one can boost their HDL cholesterol levels and can gain the protective benefits it will result. Furthermore, understanding the importance of HDL cholesterol and taking necessary steps accordingly maintain its optimal levels and can significantly contribute to overall well-being and ahealthierlife.

Dr Mukundam Borah

Diabetologist

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