How to maintain good health-requisite tips to follow

Everyone wants to be healthy both mentally as well as physically, but the bigger question that dwells in everbody's mind is that, is it possible to achieve a desired fitness goal?
Ok, it is,but it takes really hard work to maintain fitness and a commitment to follow strict diet and regular exercise.
Let's begin with the tips that are requisite to maintain our health.

                                   

1-Dedication and commitment to follow certain things to maintain health. 

Dedication is the most difficult and underrated aspect of human nature,but it's the harsh truth that one can't achieve anything in life without being dedicated to do so. We normally search for the tips to do for achieving a target without preparing yourself for a commitment and the aftermath is leaving the journey without reaching the destination. 

So in my opinion dedication and commitment are still at the top for completing any goal. 

2-Diet

Obviously, everyone knows that a perfect physique can't be maintained without adopting a strict diet plan. But what are the you should avoid?, and what are the items in our kitchen which are healthy? 

Let's take them one by one

Our main focus should be on adopting a balanced diet. A balanced diet is one which contains all the requisite nutrients in proper amount that our body needs and can withstand some time of starvation. 

Diet that is rich in green leafy vegetables , fruits and cereals is a healthy diet  because leafy vegetables contain a large amount of vitamins, minerals, fibres and almost no saturated fat content. 

Fibres are essential for diestive system to function properly and maintains colonic microorganisms. 

In my opinion you should avoid all kinds of meat and dairy products and eggs too because they all contains a large amount of saturated fat which cause blockage of your arteries and lead to severe cardiovascular disorders. 

Also red meat is grouped under class 1 carcinogen, which is even more harmful than alcohol and nicotine together. 

Then,  Is there any strict diet that is complete and causes almost no problems? Yes, the answer is to adopt a vegan diet, the only complete and healthy diet and has almost no complication. 


               

If you still have any queries regarding the nutrition and myths of vegan diet then click on this link-VEGANISM, you will get all your answers.

So, Are all fats bad for health? 

No, not at all only the saturated and trans fats are harmful for our body only beyond the prescribed limit. Mono and poly unsaturated fats are the healthy fats and omega 3 fatty acids are also the healthy ones. 

Foods that contain high density lipoproteins are healthy and that contain LDL-low density lipoproteins are unhealthy. Mostly the foods that are fried again and again in the same oil contain saturated fats and should be avoided. 

2-Stay hydrated

Hydration is essential to maintain ionic balance in the body. Sodium and potassium ion balance is responsible for maintaining  neurological and renal functions. 

Water is needed for each and every cell to function. Proper hydration helps the brain and body to function properly. 

For an adult almost 5 litres of water is required in a day. Water also helps in the absorption of many nutrients. 

3-Exercise

• Exercise is required for every organ to function  properly. But the biggest question is what kind of exercise should you do?, It depends entirely on your goals you can choose yoga, meditation, gym or simply walking or running. 

For better lung function running is the best option. Among running a 1 or 2 minute sprint is the best fat burning exercise. 

Meditation is best to improve concentration and helps those who have aprosexia (lack of concentration).
               

At last it does not matter what kind of exercise do u perform if your only goal is to remain fit, you can choose any.

Obesity is the most common and preventable health related problem. It is the root cause of diabetes mellitus and hypertention. With good diet  and regular exercise these metabolic disorders can be prevented.

Just a daily 10 minutes of jogging or morning walk is sufficient to maintain good health but if you are obese then you should go harder. If possible go for a sprint, it is the best fat burning exercise.

What is the perfect weight that you should maintain? 

You should have a Body Mass Index (BMI)  between 18 and 25, that is calculated by the following method-

Your weight in kg divided by the square of your height in metre. 

Another simple method to get the perfect weight is to subtract 100 from your height in centimeters. 

For example your height is 175 metres  then your perfect weight should be around 75.

4-Avoid smoking

To maintain overall health you should have a good lung capacity, with smoking you invite a lot of respiratory disorders like asthma,  emphysema, Pulmonary tuberculosis and above all lung cancer. 

Smoking causes epithelium changes in your pharynx and trachea and predisposes it to other infections. 

If you really want to stop smoking then it is not an impossible task, go and consult your doctor.

5-Avoid alcohol

Alcohol has the potential to damage your liver and predisposes to cancers. 

Note-If you are a regular drinker then  never take paracetamol after drinking because that can cause acute liver failure and death can occur. 

Alcohol in small dosage is not harmful but actually it is beneficial, as it converts the bad lipid to good lipids i. e, LDL TO HDL conversion. 

2 pegs daily with good diet and regular exercise is not going to produce any harm to your body but if you drink more than this then its the high time to quit alcohol. 

Drinkers should have their liver profile tests done at regular intervals to check the liver status. 

6-Drink green tea and have complete sleep

Green tea has almost no calories and is helpful in reducing fat content in your body. 

For a good weight loss program green tea is an essential drink.

Also about 7 to 8 hour sleep is necessary for a healthy body and good functioning brain. 

Well, just stay focused on what you want to achieve and stay healthy. 

Comment below for any query or suggestions. 

I'll be back with another article, till then, good bye and be healthy. 

Further in this blog read related articles:-

Signs, symptoms and treatment of pulmonary tuberculosis

Best diet to stay healthy. 

Quashing the myth-Vegan nutrition and Vitamin B12.

Defining Veganism

Vegan is a person who abstains himself /herself from using animal products.

Yeah, vegans don't drink milk, don't use honey or meat, also they just dont wear leather or fur.

Then what the hell do they eat?

-answer is quite simple if you open your eyes you can see a millions of cruelty free options and for sure they are more nutritious than your trans fat containing meat an eggs. 

Why vegan?

Obviously when you have lots of choices and spicy chicken and full of protein eggs, then when would you go for something monotonous and less proteinaceous. 

Here can be three aproaches towards adopting a vegan diet and these are cruelty free, environment friendly and above all the only healthy option left.
             

Let's have a look one by one

Obviously killing somebody who has higher functions intact and can react to the pain stimuli and are emotional like us is to be considered cruel. Isn't it?

Ohh just don't put your bullshit logic that plants have life too,cruelty is not about killing something that has a life.

Even microorganisms have life. It's all about the higher functions, a very basic phenomenon we learnt in class eighth.

Involving something that is a part some different food chain leads to the disturbance in the ecosystem.

Also animals belong to the jungle and not on your table. If you want to know the relation between global warming and animal killing, just go and watch youtube full oc thousands of such explanations.

Last but not the least, everything is all about the individual's health. If you are still on the meat diet proving that you don't give a shit about others and the environment and call yourself a selfish person.

So damn you are not selfish because a selfish person thinks about himself first. Then, wait, what?

According to WHO census 2016, here are the top 10 cause of deaths worldwide

1-Ischemic heart disease

2-stroke

3-obstructive pulonary diseases

4-lower respiratory tract infections 

5-dementia

6-lung cancer

7-Diabetes mellitus

8-Road injury

9-diaorhea

10-TB

Here,by adopting just few lifestyle changes  most of the diseases can be avoided. Let's  take an example of heart diseases , the root cause is the more trans and saturated fat content.

As a result atheroma is formed arteries get narrowed. Again Diabetes mellitus is because of more trans fat and obesity and so as the hypertension.
 Also vegan food contain roughage which is requisite for better digestion and maintains the colonic microorganisms and avoid many digestive disorders.

Yeah, red meat is the class 1A carcinogen also,it is more dangerous than smoking and alcoholism put together. Just check out the list of carcinogens.

For sure road injuries  can't be avoided by adopting a vegan diet.

Vegan nutrition :the big debate

It is quotidian people saying that vegan diet lacks in some basic nutrients and minerals like iron, calcium, vitamin D, proteins(quality as well as in quantity)  and most importantly vitamin B12, but the truth is surprisingly different.

Let's take one by one...

Protein is one of the most requisite requirements of our body, which is necessary for muscle building, enzyme function and much more.

There are three things to be mentioned whn it comes to describing the protein content of some food one is protein quantity, protein quality (number of essential amino acids) and the Net Protein Utilization which is a biological coefficient to describe the abosorption of some protein.

Egg has the highest NPU and contains all the essential amino acids and the protein content is also not bad but it contains a lot of saturated fat which may have cumbersome aftermaths.



Most of the soya products contain a very high quantity of proteins and also they are complete proteins, containig all the essential amino acids but the NPU is not very high but since it does not contain a lot of saturated fat and there is no risk of cardiovascular complications in taking good dosage of soya products, it is considered to best source of protein for all age groups.

Other protein sources in vegan diets lack in one or other essential amino acids so this problem can be tackled by mixing.

 For instance,mixing of cereals with pulses make them a complete protein source.


Normally we get sufficient amount of vitamin D fron sunlight, so all you need to get half an hour of sunlight and thet is sufficient to strengthen your bones.

Also it is a myth that vegan food does not caontain iron, instead leafy green vegetables are a good source of iron.

Also most vegan foods are rich in fibres which are essential for digestion and maintains colonic microbes.

Vitamin B12:

Vitamin B12 is necessary for maintaing neurological functions and yeah its true that plants don't make vitamin B12, but it is also not false that animals too are not capable of making vitamin b12. 

So from where do we get this?

Only the microorganisms are capable of producing vitamin b12. Whether its the plant diet or animal diet, if it contain micobes then it has vitamin b12. 

Most of the animal products like meat are fortified with vitamin b12, so why there is not any demand for fortification of plant base products?   Okk, let's leave this debate and continue on our discussion. 

             

In vegan diet, soya milk is a good source of vitamin b12. Also vegans can take supplements from time to time if they are diagnosed with any deficiency.

Also human intestine contain microbes and it is capable of making vitamin b12 but in dome individuals it is not in sufficient quantity. 

My personal suggestion for vegans is have tests to check the vitamin b12 concentration in their body and take supplements as per the requirements. 

That's it!,
Obviously not,to end it with a bang there is another blogpost for another time!

What am I missing here? Let me know in the comments and I'll add in it!
If you really liked it, then what are you waiting for? Just share it!

How to know whether your chest pain is serious

 KNOW ABOUT THE CAUSE OF YOUR CHEST PAIN

Chest pain, whether it is of left side or right side may be a presentation of some cardiac disorder and this is the only thing that requires urgent intervention. 

Mostly chest pain is because of some musculocutaneous, gastrointestinal abnormality or some because of some sort of anxiety or may be a manifestation of some lung disorder. In all these cases there is not any serious complication so can be dealt with enough time. 

Here, in this article we will confine our discussion to decide whether this pain is because of some cardiac complication or a manifestation of some other mild disorder. 

Symptoms that reveal that the pain is serious

-pain in the centre of chest. 

-pain radiating to neck, jaw, upper and lower limbs

-mostly cardiac pain is of dull nature, constricting type of pain. It appers to be like a discomfort rather than a pain

-pain during exercise(pain after exercise is mostly not that serious) 

-breathlessness is an associated symptom

-pain associated with sweating, nausea, or vomiting 

If you have any of these associated symptoms, then it is the time to consult a registered medical practioner. There is a myth that if you have left sided chest pain then it is serious, but the fact is that pain situated over the left anterior chest and radiating laterally is unlikely to be due to any cardiac ischemia and may ne because of any musculocutaneous, gastrointestinal, anxiety induced or of any other origin. 

Centrally located chest pain is really an an ⏰ alarming sign. 

Actually, there is not any margin line defined that can give a 100 percent guarantee that if you do not have a chest pain related to above symptoms then its safe, there may be severe pain of angina that is really very sharp in contrast to dull pain in other cardiac diseases. 

Identify the cause of pain
                                                                                                       

signs, symptoms and treatment of pulmonary tb

Let's begin with sign and symptoms of tb, as we all know tubertuberculosis is prevalent in most parts of the world specially in developing nations like India, so it becomes requisite to know the symtoms of tb and start the necessary treatment and when to reach a doctor.

Here we are just limiting our discussion to pulmonary(lung)  tb only. There is a vast difference between the infection of tb and the disease itself. So if you are infected with tb or your tuberculin test is positive, this is not a sign to start Anti Tubercular Theraphy.
Primary disease occurs after infection only if the reparative process fails. Also the estimated lifete risk of developing tb after infection is just 10 percent ...

Symptoms of tb (clinical manifestation to decide when to reach to a doctor) :

1 - Firstly in all cases of infections the initial symptom is fever, an unexplained fever for 2 to 3 weeks  (mainly this symptom resembles the INFLUENZA like illness

2-night sweats

3anorexia i.e,loss of apetite

4-resultant weight loss (there is a particular criteria to define weight loss, for instance if you have lost 10 kg in last 6 months without any extra workout then you should be cautious)  actually this in not a general rule for everyone so percentage of weight loss will be a defining criteria

5-if you have dry cough

6-sometimes hepatomegaly may be seen if there has occurred miliary tb (enlargement of liver)

Some extrapulmonary menifestations of tb

Diagnosis of tuberculosis 

An unexplained cough for more than 2 to 3 weeks, especially in the regions where tuberculosis is prominent gives a definite reason to go for a chest X-ray done 

Further a direct microscopy of smear is done

(ZN staining is mostly employed) 

Montoux is also done in some cases

Definitive diagnosis of tb requires CULTURE

There are also new strategies for the rapid confirmation of tuberculosis and at really cheap costs such as NAT (Nucleic Acid Amplification test) 

Drug sensitivity test is one of the essential that should never be missed. There is a large no of population having resistance to rifampcin and prescribing tjem such drug will not only lead to wastage of that drug but also can lead to resistance to other drugs

TREATMENT OF TUBERCULOSIS 

It should be kept in mind that tb is totally different from other types of simple day to day bacterial infecions. So your mind should be prepared for a long course of treatment with a definite dose of particular drugs.Also stopping the treatment in the middle or leaving the doses may lead to a more dangerous form of tb MDR (multiple drug resistance ) tb or an XDR tb, where there will be increased no of drugs for increase duration and also the chances of having a good prognosis are also reduced. 

WHO has recommended a course of 6 months of treatment for new case of smear positive tb, with 2 months of intensive phase and a 4 month of continuous phase

It must be kept in mind that there are different types of tb and treatments of all types vary, here we are just limiting our discussion to new case of PULMONARY TUBERCULOSIS. 

Here are some drugs that ur doctor 😷 may prescribe to you:-

Rifampcin

Isoniazid

Ethambutol

Pyrazinamide

Streptomycin

In caseyou have reached to MDR tb then there will be addition of other drugs including injectables like kanamycin and fluoroquonolones like levofloxacin  ciprociproflo, ofloxacin etc and many others

TUBERCULOSIS CONTROL PROGRAMS 

WHO only decided in 2015 to initiate some programs to reduce the incidence of tuberctuberc worldwide.

Detection of latent tb, DOTS (directly observed therapy) , TB and HIV /AIIDS, programs for MDR and XDR cases and many more. 

TO CONCLUDE :-

IF YOU SUSPECT THAT YOU HAVE THE TB SYMPTOMS THEN DON'T HIDE, GO TO A DOCTOR 😷 AND START YOUR TREATMENT AS EARLY AS POSSIBLE 🙆. Don't wait, and save other lives by not spreading the disease

Thank you

If you like the post then comment your opinion. 

Role of CT (computed tomography) in cardiovascular diseases

(Ref-Davidson Principles of Medicine ) 

CT is often performed using a timed injection of Xray contrast to produce clear images of blood vessels and assoassoci pathologies

This is useful for imaging cardiac chambers, great vessels, pericardium, and mediastinal space and masses

Contrast scans r very useful for imaging aortic dissection, pulmonary arteries in PULMONARY EMBOLISM

ALSO useful in detecting coronary artery calcification   medicinepediambbs.blogspot.com