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Guardians of Your Lifeline: A Comprehensive Guide on How to Take Care of Your Heart

Your heart is your lifeline, tirelessly pumping blood throughout your body, ensuring the supply of oxygen and nutrients to every cell. However, the demands of modern life often lead us to neglect this vital organ. Taking care of your heart is essential for a longer, healthier life. In this comprehensive guide, we will explore the various aspects of heart health and provide you with practical tips to keep your heart in tip-top shape.

Regular Exercise For Healthy Heart

Regular exercise is a cornerstone of maintaining a healthy heart. Engaging in physical activity on a consistent basis can significantly reduce the risk of heart disease and improve overall cardiovascular health. Here’s a guide to the types of exercise that are particularly beneficial for your heart:

Aerobic Exercise (Cardiovascular Exercise)

Aerobic exercise, also known as cardiovascular exercise, is one of the most effective ways to strengthen your heart and improve its overall function. This type of exercise gets your heart rate up and increases your breathing. It includes activities like:

  • Brisk Walking: A simple and accessible form of cardiovascular exercise that can be done almost anywhere.
  • Running: Provides an intense cardiovascular workout that can improve endurance and heart health.
  • Cycling: A low-impact exercise that is gentle on the joints and can be done indoors or outdoors.
  • Swimming: A full-body workout that is easy on the joints and is excellent for cardiovascular fitness.
  • Aerobic Classes: Dance, step, or group exercise classes that combine movement and music.

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise, or a combination of both.

Strength Training

Strength training is vital for heart health, as it helps to build muscle mass, increase metabolism, and control weight. Lean muscle mass can improve overall cardiovascular fitness and reduce the risk of heart disease. Include exercises such as:

  • Weightlifting: Using free weights or resistance machines to work various muscle groups.
  • Bodyweight Exercises: Exercises like push-ups, squats, and planks can be effective for strength training.

Incorporate strength training into your routine at least two days a week.

Flexibility And Balance Exercises

Maintaining flexibility and balance is essential, especially as we age. These types of exercises can reduce the risk of falls and injuries, indirectly benefiting heart health. Include exercises like yoga or tai chi to improve balance, posture, and overall flexibility.

Consistency Matters

The key to reaping the heart-healthy benefits of exercise is consistency. It’s essential to make exercise a regular part of your lifestyle rather than a sporadic activity. Set achievable goals and create a routine that you can stick to over the long term.

Consult Your Doctor

Before starting a new exercise regimen, especially if you have underlying health concerns, it’s advisable to consult with your healthcare provider. They can provide guidance on the most suitable exercise program based on your individual health and fitness level.

Diet To Maintain A Healthy Heart

Maintaining a heart-healthy diet is a powerful step in safeguarding your cardiovascular health. A balanced diet can reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels. In this article, we’ll guide you through the dietary choices and habits that can keep your heart strong and ticking for years to come.

Choose Nutrient-Rich Foods: Opt for nutrient-dense foods to provide essential vitamins and minerals without excess calories. Load up on fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods supply the heart with the necessary nutrients for optimal function.

Fruits and Vegetables: Fruits and vegetables are brimming with antioxidants, fibre, and essential nutrients that benefit the heart. Aim for a colourful variety to ensure you receive a wide range of healthful compounds. Incorporate them into your meals, snacks, and smoothies.

Whole Grains: Whole grains like oats, brown rice, whole wheat, and quinoa are rich in fibre, which can help lower cholesterol and improve heart health. Make these grains the foundation of your carbohydrate choices to provide sustained energy and reduce heart disease risk.

Lean Proteins: Choose lean sources of protein such as fish, skinless poultry, legumes, and tofu. These options are lower in saturated fats and can replace red meat and processed meats in your diet, which are linked to heart disease when consumed excessively.

Healthy Fats: Incorporate sources of unsaturated fats into your diet, including olive oil, avocados, nuts, and seeds. These fats can help reduce bad cholesterol levels and inflammation, contributing to a healthier heart. Minimise saturated and trans fats found in fried and processed foods.

Reduce Salt: High sodium intake can elevate blood pressure, increasing the risk of heart disease. Flavour your meals with herbs and spices instead of salt. Read food labels to identify hidden sources of sodium in processed foods, and limit your salt intake.

Limit Added Sugars: Excessive sugar consumption can lead to weight gain and increase the risk of heart disease. Minimise sugary beverages, sweets, and processed foods laden with added sugars. Opt for natural sources of sweetness like fruits.

Portion Control: Controlling portion sizes can help you manage calorie intake and maintain a healthy weight. Be mindful of portion sizes to prevent overeating, which can strain the heart and lead to obesity.

Hydration: Adequate water intake is essential for heart health. Dehydration can strain the heart and increase the risk of blood clots. Drink enough water throughout the day, and reduce sugary or caffeinated beverages that can dehydrate you.

Your heart is your most precious asset, and taking care of it is a lifelong commitment. Thus, it deserves the best care you can give it, so start today and enjoy the benefits of a strong and happy heart.

When To Visit A Cardiologist?

It’s advisable to visit a cardiologist if you experience any unusual or persistent symptoms related to your heart or cardiovascular system. Such symptoms may include chest pain or discomfort, shortness of breath, dizziness, fainting, irregular heartbeats, swelling in the legs or ankles, unexplained fatigue, or a family history of heart disease. Additionally, if you have risk factors for heart disease such as high blood pressure, high cholesterol, diabetes, or a history of smoking, it’s important to establish a relationship with a cardiologist for routine screenings and preventive care. Regular check-ups become more crucial as you age.

Furthermore, if your primary care physician recommends a cardiology consultation due to abnormal test results or other concerns, it’s essential to follow through with that recommendation. Cardiologists are specialists in diagnosing and treating heart-related conditions, and they can provide expert guidance on maintaining heart health and managing any existing cardiac issues. Remember that early detection and intervention can significantly improve outcomes in heart disease, making timely visits to a cardiologist a valuable step in safeguarding your cardiovascular well-being.

Conclusion

Your heart is your most precious asset, and taking care of it is a lifelong commitment. By following these guidelines, you can reduce the risk of heart disease and pave the way for a longer, healthier life. Remember that small, consistent changes in your lifestyle can lead to significant improvements in your heart’s well-being. Your heart deserves the best care you can give it, so start today and enjoy the benefits of a strong and happy heart. Visit us at RRMCH to learn more such healthy tips.

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Plaques of Pregnancy or Puppp – A Rare Pregnancy Rash

We all know that pregnancy can bring along a lot of side effects also like fatigue, nausea, vomiting and more. But, one rare condition that only a few or say 1 in 160 women get are pregnancy PUPPPs. Though, it is known to be a common condition experienced by pregnant women, not all are aware of it. Here’s and over view of Pruritic Urticarial Papules or PUPPPS, also known as plaques or Pregnancy.

Plaques of Pregnancy or Puppp

Though as on day scientists and medical experts aren’t really sure of the reason behind the surfacing of such itchy rashes in women during pregnancy but believe that it could be due to excessive stretching of skin in the months nearing to delivery.

Also, there is no cure. The rashes tend to appear in the third semester and disappear within 2 weeks post birthing. The rashes start mostly from the stomach and spread across your thighs, legs, hands and neck area. They look like red swollen patches and are extremely itchy.

Another reason cited by experts around rash is the circulation of immune fetal cells through the body. These cells spark an immune response that in turn leads to the rash surfacing. The theory finds support in the fact that the fetal cells do stay in the body for short time after delivery. But, it’s not proved yet.

The itching could get worse if you tend to scratch it. Better to avoid scratching. In hotter regions the itching and pain is much worse and proper care needs to be taken for relief. Here are a few tips around relief from rashes

  1. Ice – Cool ice compresses can help relieve the itching. Wrap the ice compress in a cloth and apply few time during the day.
  2. Oatmeal – Oatmeal baths are known to be effective home remedy for may skin conditions including this one.
  3. Peppermint – Peppermint comes with menthol and it is known to have cooling effects. Use peppermint oil on the rashes or you might consume the prescribed quantity after consulting your doctor.
  4. Moisturiser –
  5. Clove oil – Clove oil is also known to have cooling effects because it contains antimicrobials and antioxidants, phenol eugenol to be specific.

A study in 2017 revealed that around 25 participants who applied petroleum jelly followed by clove oil on rash prone areas show a reduction in symptoms compared to the group that used on petroleum jelly.

Having said that, not every pregnant woman gets these itchy rashes but those who get could use the above tips for relief purpose because these rashes could get itchy to hell and frustrate you to the core. But, be calm, this will pass off and there is not known effects to the fetus due to their occurrence as yet.

*Sourced from Internet

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How Climatic Conditions Effect Mental Health

No a new idea really, as there have been studies earlier around relationship study between mental health and climatic conditions. But, as the climatic conditions seen to be changing drastically and global warming issues and more are becoming the talk of the town, even the psychological health issues are becoming the areas of focus.

The earlier studies primarily were carried out for a short period of time and only have been able to identify the links between mental health as well as temperature but the research till date only involves short time period and more focused on connection rather than causal factors. Moreover, this findings have so far not yielded any substantial conclusions. So, the researchers with this study are hoping to get answers to their questions that are not answered as yet.

The researchers for their study has gathered data from various sources including Californian emergency departments, collecting data and analyzing information from the data of mental health diagnosis visits during the period of 2005 – 2016.

They even mined for data around suicides in America during 1960 – 2016 period. These information was based on statuses that were individually self-reported. After drilling the climatic temperature in US down, the researchers managed to develop ‘’fine spatial and temporal scales”.

From the study the researchers concluded that the mental health outcomes decrease as the temperatures cool and the increase mental health issues with rise in temperatures. Statistically speaking they found that there was a rise in 0.48% rise in mental health visits with a rise in average monthly temperature of 10 F and even a rise in suicides by 0.35%

In short, the rise and drop in temperatures has a significant impact of the mental health because the authors of the study also showed stability in the estimates even when accounted for socio economic status and air conditioning adoption.

As for suicide rate, it rises only if there is a rise in temperature amid the growing season because growing season is all about crop yields. If the temperature rises, the crop yield reduces and leads to financial issues that in turn increase the risk of suicides.

*Sourced from Internet

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Horns Of The Dilemma – Dairy Good Or Bad For Health

Though fruits and veggies are known to be healthy options as far as food is concerned there are conflicting views over dairy products and even their consumption levels on a regular basis. Milk and milk products in plenty are a must for kids and adolescents as milk is a rich source of calcium. Though milk is good, it comes under saturated fats and hence for people on a diet skimmed milk is a better option.

As per global standards the average consumption is around 2 to 2.5 servings a day for children. Organizations like USDA and National Institute of Health (NIH) dairy is a vital source of magnesium, phosphorous, Protein and Vitamin D. A deficiency in calcium could raise the risk of osteoporosis as bones become weak and brittle.

Having said that there are conflicting views around consumption of dairy products. As per a systematic review as well as meta-analysis says that increase in dairy consumption increases the risk of osteoporosis. But, not all studies are included in the said analysis.

Another long term study of Sweden that included 61000 women and 45000 men revealed a potential link between high milk consumption as well as high rate of bone fractures. Though a Japanese study carried out over 94,980 people revealed that a rise in consumption of milk did lower the mortality risk.

Even the American heart Institution (AHA) has said that saturated fats could lead to increase in cholesterol as well as heart disease. Hence, some full fat dairy products do not come in the list of heart healthy diet recommendations. Furthermore, the national lung and blood institute has advised people to limit their dairy intake and use low fat dairy in their diet.

There is an article with umpteen analyses as well as reviews that do not believe that saturated fats cause heart disease. It also states that the saturated fats could decrease the risk of diabetes that is linked to obesity.

So, while there is conflict with studies to support, dairy could be a healthy option if taken in limit. It could be helpful for people suffering from type 2 diabetes.

*Sourced from Internet

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Nipah Virus Again On The Prowl In Kerala – All You Need To Know

Nipah Virus is again on the Prowl in Kerala. It’s just a year back that this Virus created a Havoc in the state and went on a killing Spree. The Virus with a fatality rate of over 88% killed 21 people of the 23 cases that were registered in Kerala in 2018 and scared the hell out of the citizens. This year already 5 people are suspected to have contracted the NIV and under isolation already. So, primarily, it is a good idea to avoid travel to and around the region where the Nipah outbreak has just started. Also, here’s all you need to know about this deadly condition. The Nipah infection is associated with Pteropus Bats genus as natural hosts and was first discovered in Malaysia and Singapore among pig farmers. It occurred due to close contact with pigs and is also known to spread through infected fruit bats besides humans and others like dogs, cats, rodents and horses as well. Though, the most likely ones are known to be humans, bats and pigs. The mortality rates in pigs is not high inspite of the fact that the infection rate is In India, the first NIV outbreak occurred in Siliguri West Bengal in the year 2001, taking lives of 45 people out of the 68 detected. Then it surfaced again in 2007, killing all the 5 people known to have contracted the virus.

There is no denial that the Nipah Virus is highly fatal and humans contract it through either the body fluids of pigs, exposure to secretion of sick pigs or corpses. Human to Human contraction occurs through body fluids, saliva of the patient and corpse as well. The fruit bat to human infection is known to spread by consuming raw date palm sap that are contaminated through the saliva or the urine of bats. Even livestock that feeds on wild fruits contaminated via bats with NIV.

Nipah infection can be variable as far as symptoms are concerned right from being asymptomatic to getting fata encephalitis or acute respiratory infection. As of now there is no vaccine or treatment available for humans as well as animals. Even the 2018 Annual Review of WHO R&D Blueprint list has a mention that this condition needs an emergency and speedy research as well as development. The only way at present is to make people aware about the risk factors and the precautionary measures to be taken in order to avoid the outbreak.

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*Sourced from the Internet

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Diabetes and Yeast Infections – An Overview

There is certainly a relation between yeasts and diabetes and most logically it is sugar that relates yeast infections to diabetes. Yeast are generally found growing near mucous membranes around the skin. When there is a build up of yeast, it is called yeast infection. As yeast feeds on sugar and diabetics tend to sweat, pee and secrete a lot of mucus due to high glucose levels, automatically inviting yeasts to build on and cause yeast infections. The areas where yeast grow rapidly are those with warm temperatures typically under skin folds and breasts, mouth and around genitals.

Diabetes and Yeast Infections

The most common of the yeast infections with women is the vaginal infection and generally occurs in people suffering from diabetics that is not under proper control. When the diabetes is not controlled properly, it also effects the immune system adversely. Apparently, it suppresses the growth of immune proteins known as beta defensins, responsible for killing microbes.

Furthermore, even after treatment, there is high possibility of re-occurrence of the infection in people with poorly controlled diabetes. This is because after colonization of the yeast in a particular area, its becomes easy for yeast to re-attack. The extra sugar levels in diabetics helps in colonization on the yeast and makes it easy for other pathogens to stick to mucous gland and skin cells as well.

Diagnosis
The doctor asks for vaginal secretion sample test to confirm the vaginal yeast infection. The microscopical review of the sample is carried out for confirmation of Candida fungus in abnormal amounts. Sometimes even urine samples are tested.

Treatment
Most of the doctors prescribe anti-fungal creams that can be easily applied to the affected area. These creams are usually available over the counter. Only when creams aren’t effective is when doctors prescribe a dose of anti-fungal medication.

Home Remedies
Alternatively, home remedies like using oregano oil, yogurt, over the counter creams, coconut or tea tree oil for treating yeast infection are commonly tried.

Prevention
Prevention is always a better idea, and particularly for diabetics, wherein there is high possibility of yeast infection to reoccur. But, certain precautionary measures can help you keep the yeast infection at bay. This includes keeping body and genital dry, using clean cotton under garments and perfumed pads of good quality. As far as diet supplements are concerned, eating yogurt on a daily basis helps a lot.

Though, treating the root cause would definitely help you the most so try keeping your glucose levels under control to prevent the complications that arise due to the same.

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Fungal Infections – An Over View

Fungal infections are very common part of our day to day lives. When our immune system is unable to handle the invasions of infection causing fungus, is when we get prone to the condition called fungal infection. There are usually two kinds of fungi that reside on human body. The helpful one and the harmful one. The invasion of harmful fungi causes infections as they cannot be killed easily and can rebound as well.Fungal Infections

The most common types of fungal infections in humans include –
Ringworm – This infection is caused by a fungus that lives on dead tissues of skin, nails and hair. It is also responsible for causing athlete’s foot and jock itch but if it occurs on other parts of the body it is known as ringworm. Generally, doctors

Jock itch – A mildly contagious infection by nature, it is caused by fungus that breed in damp and warm regions of the body like groin, inner thighs and buttocks. It causes redness of skin accompanied by itching, chafing or burning. Doctors usually prescribe some topical anti-fungal ointments and advise patients to maintain proper body hygiene.

Athlete’s foot – As the name suggests this infection is very common with sports people and athletes. The reason for it being so common with athletes is breeding environments like shoes, sports equipments, locker rooms, socks. Though it can happen to anyone as well. Athletes feet is also treated with topical anti-fungal oinments but some serious infections need oral medicinal intake as well.

Now, that we are aware of some of the common form of fungal infections let us run down some nutrients that can help us fight fungal infections and are commonly available.

Garlic – Garlic does limit the growth of fungus called candida to a large extent as it is highly sensitive to particularly the purified extract of garlic called allyl alcohol that produced oxidative stress thus supressing the growth of it.

Tea Tree Oil – This oil is effective on candida and various other fungal isolates. It treats candida and paronychia infections effectively as well. The tea tree oil disrupts the yeast cell wall thus inhibiting its growth.

Another way of to protect yourself from the unhealthy fungus, maintaining good population of the healthy fungus particularly to avoid vaginal infections, in women. Yogurt and pro-biotics are a good source of friendly bacteria in the vagina or rectum. Even fructooligosaccharides, a form of sugar is known to boost the levels of the good bacteria in the body, so adding one teaspoon daily to your diet should help you a lot in proliferation of friendly bacteria.

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Heartburn or Acid Reflux – Don’t Ignore This Sign

Eating habits of Indians include oily and sweet food intake and now add to it the junk food habits of the urban class.. all these roads end up to one common destination – heart burn. Heart burn is often ignored by people because it is a common condition that most of us happen to suffer from.

HEART BURN OR ACID REFLUX
Heart burn is also known as acid reflux and is also a symptom for gastro esophadeal reflux. Our body consists of a specialized muscle called esophageal sphincter (LES) placed at the lowerside of the esophagus or food pipe. When we eat food, it opens up to allow food to pass through and instantly closes down to avoid reflux or backward movement of food, acids or enzymes present in the stomach into the food pipe. In order to avoid inflammation, the stomach is provided with a lining of special protective cells. But, esophagus has no such lining for protection hence is vulnerable to damage if there is a reflux of acids and digestive juices into it. Heart burn, also a general symptom of GERD (gastroesophageal reflux disease) occurs when the digestive juices and acids reflux back into the esophagus.

Heartburn or Acid Reflux

CAUSES
Irregular and improper dietary habits usually pave the way to heartburn. Again, there are certain foods that instigate the secretion of acids in stomach again leading to the same. Some of these foods include intake of fruits containing acidic juices like pineapple, orange and veggies like tomatoes. Drugs like ibuprofen ans aspirin ,chocolates and caffeine, aerated drinks, alchohol and smoking and obesity, pregnancy and hiatal hernia, to name a few.

EFFECTS
Ignoring a prolonged condition of heartburn could lead to ulcer formation, scarring and stricture and other related GERD complications. Heartburn could also lead to change in the type of cells lining the esophagus further causing Barett’s esophagus – a condition known to increase the risk of esophageal cancer.

DIAGNOSIS
Recurring heartburn needs a diagnosis, definitely. It includes physical examination and medical history.
X- Ray Test – A X-ray test that needs the patient to consume to contrasting drugs while watching the complete process through a x-ray. This is done to check whether the esophagus muscles are in good shape, working properly as well as for inflammations or issues withing the food pipe.
Endoscopy
Endoscopy involves the use of a flexible scope fitted with a fibre optic camera for checking out the lining of esophagus and stomach.
Biopsy – This is only done if the gastroenterologists suspects possibilities of cancer.
Manometry – This is not a commonly used test in India and is carried out only if the traditional diagnosis does not give any outcome. Herein, pressure monitors are used measurement of acids inside the esophagus.

TREATMENT
The primary treatment for heart burn involves change in lifestyle. This includes eating smaller potions of meals at frequent intervals, avoiding addictions like alcohol, smoking and more. Using a high pillow for head support while sleeping, avoiding or reducing fruits and veggies with excessive acids, weight loss if obese or overweight and using antacids but in limited proportions.

For patients suffering from Barrett’s esophagus, severe reflux issues leading to wheezing and pneumonia and intensive medical therapy failure, surgery is opted. With the advancement of technology laparoscopy is also used for non invasive treatment of more serious esophagus conditions like carcinoma.

So next time, take heart burn issues seriously and if it is recurring and prolonged then do consult a doctor because little do we know that heart burn might just be a sign of life threatening kidney disease like kidney cancer or even failure. Furthermore, do consult a doctor if you need to take heartburn drugs for a prolonged time period because regular intake could lead to serious renal issues as well.

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