ASTHMA MYTHS AND FACTS YOU SHOULD KNOW

ASTHMA MYTHS AND FACTS YOU SHOULD KNOW

·         Myth-1: Inhalers are addictive

o        In fact, inhalers are the best form of medication, since the dosages are in microns and the inhaled medication travels directly to the lungs.

o        The type of inhaler suitable for you should be decided by your doctor.

·         Myth-2: Alternative therapies can cure asthma

o        If there were such alternative treatments, there wouldn’t be millions still suffering.

o        Allopathic medicine can effectively control its symptoms and help the patient lead a normal life.

·         Myth-3: Need to restrict activities and food drastically

o        In fact, very few asthmatic patients have food allergies.

o        Besides, certain activities are permissible for asthmatic patients.

LOST YOUR WALLET - DON'T WORRY !

LOST YOUR WALLET-DON’T WORRY!

·         Having your wallet get lost or stolen is certainly a distressing event, but you should also take quick action so that you'll suffer fewer repercussions.

1. Cancel your credit and debit cards

·         To minimize thieves' opportunities of misuse, be proactive in cancelling your credit cards.

·         You also have a responsibility to report the cards missing or stolen as soon as you realize that they're gone.

·         Call the phone numbers for all of your credit card providers and report it to them.

2. Report to the police

·         If you do find that fraudulent charges have been made on your card, call the police immediately.

·         Fraud is a criminal offense, and the police can take steps to intervene if someone is currently attempting to commit fraud with the use of your credit cards and personal information.

·         Be sure to get a copy of the police report, for reporting the incident to other agencies.

3. Contact your banks

·         Inform all financial institutions and insurance companies you deal with to know that your wallet's been stolen and that your personal information has been compromised.

·         Your bank can note the incident on your account and help you to close any accounts that have been affected or likely to be used without your knowledge.

·         Also, you will need to change your PIN as soon as possible if the thief has somehow obtained it.

4. Contact the credit bureaus

·         It is especially important to contact the credit bureaus if your credit information was in your wallet, to avoid becoming the victim of identity theft.

·         Thieves can use this information to obtain new credit cards in your name, thus damaging your credit rating in the process.

·         The primary credit reporting agencies can place restrictions on your credit record so that if anyone attempts to apply for credit using your information, the creditor will have to contact you first to verify that it is you who is making the application.

5. Replace your identification documents

·         If you had kept your driver's license, health insurance information and other forms of identification in the wallet, obtain new copies of all these documents.

·         Report the loss of your driver's license to the Road Transport Department and obtain a new card.

·         Government documents typically require you to go through a formal application process where you will have to provide proof of identity, as per your state's guidelines.

6. Take stock of the wallet's contents

·         Write a list of everything that was in your wallet.

·         Contact the card providers of your store loyalty cards, membership cards and rewards cards and ask them to issue new cards or membership numbers so that whoever has your wallet can't use them, as some cards may operate similarly to a credit card - such as a library card.

7. Before you ever leave home

·         First and foremost, remove all unnecessary identification from your wallet.

·         Don't carry your Social Security card with you, as dishonest people can take advantage of you.

·         Also, remove any store credit cards that you rarely use, to reduce your job of reporting them.

·        Retaining photocopies of cards and identification at home can make renewals easier.

8. The Bottom Line

·         Be smart about what you carry around in your wallet to avoid unnecessary stresses.

·         Keep your records at home, complete and up-to-date, for faster access when needed.

·         Carry your wallet in a safe place - a pocket or inside a purse that's not easily reached into.

·         Close any zippers and buttons to ensure that your belongings are well concealed.

·         It only takes a few extra moments to put things away carefully.

SWIMMING AND AQUA AEROBICS

SWIMMING AND AQUA AEROBICS

·         Water is the softest medium to work out in, without any fear of injury or impact.

·         Even the most difficult exercises on land seem easy to perform in water.

·         You weigh only 10% of your body weight in water, so it helps you strengthen your joints and cut out any impact while exercising.

·         The water acts as a cushion, thereby preventing any form of injury.

·         Water also offers 13 times more resistance than air, which makes you work harder and burn more calories.

·         An hour of aqua aerobics can burn up to 700 calories.

·         Moreover, these exercises can be done at any age, with only the intensity varying.

1. Specialised workout instruments

·         Due to the buoyancy effect of water, specialized workout instruments are used.

·         These include aqua dumbbells, aqua noodles, rolling pins, aqua gloves (for kick boxing in water), aqua mitts, resistance tubing, aqua discs, floatation balls and bar bells among others.

·         These tools are made of ethafoam, which are specialized lightweight synthetic foam that can load up to 350 pounds (160 kg) when submerged in water.

·         Exercising with these equipments is as much fun as it is effective.

·         The latest trend is the boot camp, where a mix of various forms like tai chi, pilates, yoga and cross-training etc. is provided.

·         The idea is to challenge the body from all angles and increase neuro-muscular coordination.

2. Aqua aerobics and diseases

·         These exercises are known to benefit people suffering from various diseases like arthritis, high blood pressure and obesity, besides maintaining health during pregnancy and post-surgery rehabilitation.

·         Since you weigh only 10% of your total body weight, your joints are unloaded and you can exercise without any pain.

·         In water, because of the buoyancy, the heart can pump blood easier without too much pressure, which can help normalize your BP levels.

·         Moreover, the heat generated in the exercises gets dissipated in water so you feel less tired.

·         You can easily do exercises in water that you find difficult to perform on land.

·         Since you lose more calories due to the intensity of the workouts in water, the weight loss is quite pronounced.

·         These exercises also help in strengthening the back muscles which get weak during pregnancy.

·         There is more flexibility in hip joints which helps during delivery.

·         Water aerobics not only reduces the amount of pain-killing medication women request during labour but also makes it easier for them to give birth.

·         Often after surgeries, movements become stiff, and aqua exercises can help in increasing the flexibility of the muscles and joints.

3. Contra-indications

·         While aqua exercises are recommended for everyone, people suffering from any kind of skin infection, asthma, bronchitis, urinary infection or gynaecological problems should refrain from doing them till they heal completely.

·         Moreover, these exercises too make you sweat, so ensure that you constantly drink water to keep yourself hydrated.

IRRITABLE BOWEL SYNDROME (IBS)

1. Irritable Bowel Syndrome (IBS), often confused with other disorders, is a functional gastric disorder.
2. It leads to no identifiable physical changes and shows up only in lapses of function. 
SYMPTOMS
1. The symptoms are abdominal pain and altered bowel habits.
2. Patients may have constipation or diarrhoea or both. 
CAUSES
1. While it affects all age groups, the cause is unknown and the symptoms usually are a result of the disturbance in the way the gut, brain and the nervous system interact.
2. While diet does not cause IBS (usually genetics is at play), what you eat can aggravate the symptoms, making discomfort worse.
TREATMENT 
1. There are no diagnostic tests for IBS. 
2. A doctor will take your medical history, physical exam and tests to rule out other conditions to reach a diagnosis. 
3. There is no universal treatment as well, no one fit for all, and treatment is individualised that focuses on managing symptoms.
PREVENTION

1. Maintaining a food diary helps to identify and remove trigger foods from the diet.

2. Everyone needs to work out their own triggers, but staying away from sugary foods, alcohol, caffeine and high fat meals helps, as these are common triggers.

3. Food and drinks with chocolate, alcohol, caffeine, fructose, or sorbitol are to be avoided. 

4. Often sensitivities to corn, soy, eggs and dairy occur in those with IBS. 

5. Quite often gluten sensitivity exists hand in hand with IBS, and in such cases, a gluten-free diet may reduce symptoms.

6. Avoid eating gas producing foods like broccoli, onions, cabbage, lentils and beans.

7. Usually, insoluble fibre found in corn or wheat bran does not help IBS patients, whereas insoluble fibre found in oats, barley, fruits and vegetables helps.

8.  Eggplant, okra, carrots, sweet potato, turnips are all foods with good soluble fibre content.

9. Fruits like grapes, berries (strawberries, blueberries), oranges, banana and guava are all good.

10. All nuts except cashews and pistachios are a good bet, and so are seeds like flaxseeds, chia and sunflower seeds. 

11. It is important to increase fibre intake slowly as increasing too much too soon may worsen the symptoms. 

12. Avoid the skin of fruits and vegetables, and also fruit juices as they may aggravate diarrhoea and bloating.

13. Don’t eat foods at opposite temperatures, such as ice-cold water and steaming hot soup, in the same meal. 
14. Also avoid eating while you work or drive, eating too quickly, and chewing gum.
15. Do not skip meals and try to eat at the same time daily.
16. Potion size is of utmost importance. 
17. Sometimes smaller amounts of trigger foods may not elicit symptoms.
18. Get at least 30 minutes of exercise every day as it can help you prevent constipation and ease stress.
19. Drinking enough fluids each day helps improve IBS symptoms, and soothes the stomach. 
20. Chamomile tea’s anti-inflammatory properties help relieve muscle spasms associated with intestinal disorders, and relax the stomach muscles.
DE-STRESS
1. There’s a connection between IBS and stress, as your pulse quickens, your blood flow increases and your pain threshold drops, and for most people, it affects their gut.

2. In fact, very often stress is a significant culprit behind IBS woes, and enough research points to this connection. 

3. When one suffers from IBS, lowering stress levels always provides relief.

4. Psychological counselling, cognitive behavioural therapy and hypnotherapy help, so do lifestyle changes that can help tone down stress.

DO YOU NEED TO QUIT YOUR JOB?

DO YOU NEED TO QUIT YOUR JOB?

·         There are moments when you want to announce that you are quitting.

·         But not every setback can be resolved through a resignation letter.

·         Decide whether, or when, you should take such a drastic step.

1. Doing the same work for the last two years?

·         If your work has remained unchanged, it means that you are not considered capable or your superiors are not aware that you exist.

·         It is then time to considering ways to improve your skills and take on more work, so that more responsibilities could come your way.

·         It is better to start doing this at your own office because you know the system and the people.

·         But, if you are sure that you are always being sidelined, you should quit.

2. Do you get along with your colleagues?

·         If you don’t get along with a few co-workers, it is understandable.

·         The solution then lies in trying to minimize your interaction with them.

·         However, if you have alienated most of your colleagues, quitting will hardly solve the issue because you will probably behave the same way at the next workplace too.

·         Introspect by comparing your timings with them, and be willing to help out if they are overworked.

·         However, if you are secretive, unwilling to share ideas and habitually steal their credit, nobody can get along with you, wherever you go.

3. Does your boss rub you the wrong way?

·         Problems with your boss can’t be ignored, as the office can become a hell for you.

·         Problems of miscommunication can be resolved by a good talk with your boss.

·         If you are being ignored for important meetings that you used to attend earlier, or for projects that you are better qualified, you should talk to your boss for outlining how your skills can be better leveraged.

·         But if things don’t improve in 2-3 months, it is better to quit, or seek a lateral shift, to avoid stunting your own career growth.

4. What did your performance review say?

·         If the feedback is negative, you need to take a hard look at yourself.

·         If it is because of the above three problems, try to resolve them.

·         If there is nothing extraordinary in your performance review, have a chat with the boss for discussing ways for improvement.

·         Being invisible to your boss does not bode well for your future progress.

5. Have you received a higher salary job offer?

·         If you’re getting a 20-30% raise and the job seems exciting or more challenging, it could be a reason to switch jobs.

·         But, if you’re getting a 30-40% raise with a vague job profile, it may not be the correct reason to quit, as it may land you in the same rut again.

·         In the initial stages of your career, learn as much as you can, by either widening your knowledge or honing a particular skill, because money will follow the talent.

·         So, before you quit, research if the new job is giving you the opportunity to take a step forward in achieving your career goal, and don’t just follow a fatter pay cheque.

·         Enquire about the growth opportunities and evaluate where you will be in the new company in the next 2-3 years, and whether you would need additional qualification or retraining.

·         Before you quit, negotiate with your current employer and check whether he will be able to match the package in the next increment.

6. Are you interested in filling your boss’s shoes?

·         If you find your boss’s job profile duller than your own, it’s obvious the position above yours doesn’t inspire you.

·         Don’t stick around in the same job if it seems a drag and will continue to be so even after a promotion.

·         However, if you find your boss’s job challenging and interesting, but are unsure of getting it, you may be facing two hurdles – no clear goal in sight, or lack of promotion opportunities.

·         For resolving the first, map out the jobs and designations that you would like to take up within a reasonable time frame.

·         But, if it is the second, and you want more responsibilities, it is best to quit and not waste your talent and efforts at a place where you won’t be rewarded.

·         Look for other options, including a lateral shift within your own company, for better opportunities. 

7. Is your profession affecting your personal life?

·         If you are constantly stressed out and your health is suffering, or if you’ve become a stranger to your spouse and children, or forgotten what’s a personal life, it is time to re-evaluate your work-life balance.

·         If you are willing to sacrifice one for the other, go ahead with your workaholic attitude.

·         If not, negotiate for a different schedule, like flexi-timing, or working from home for a couple of days every week.

·         Give yourself two months to work out a solution, and if you still feel like a prisoner, it’s time to quit.

·         But be careful when you pick up the next job, as there is no guarantee that you won’t be caught in the same rigmarole there too.

STOMACH ULCERS

STOMACH ULCERS

·         Peptic ulcer diseases (PUD) are sores, gastric and duodenal ulcers in the mucosal lining of the stomach or the first part of the small intestine.

CAUSES

·         Pre-dominant causes are Helicobacter Pylori (H Pylori) bacteria and use of non-steroidal anti-inflammatory drugs (NSAID).

·         Smoking, alcohol, and certain genetic and dietary factors aggravate PUD.

·         Mucosal injury and subsequent ulcer formation could occur because of an imbalance between the digestive juices and the gastro-duodenal mucosal defence which protects the stomach lining.

·         Duodenal ulcer is caused by increases in the acid and pepsin loads, and are related to H.Pylori infection.

·         Gastric ulcer is caused by increased intake of NSAID, and H Pylori infection may be present.

·         Both ulcers are associated with an imbalance between protective and aggressive factors, with inflammation being a leading cause of the imbalance.

·         Individuals infected with H Pylori have a 10-20 percent lifetime risk of developing peptic ulcers.

·         H Pylori releases a toxin that causes inflammation and increases acid production in the stomach, which often causes ulcer formation in the duodenum.

·         H Pylori is commonly found in duodenal and gastric ulcer patients and in those with active chronic gastritis.

SYMPTOMS

·         Patients report different symptoms; some have no symptoms at all, or may develop potentially life-threatening complications such as perforation, bleeding and gastric outlet obstruction.

·         Symptoms could include episodic abdominal pain, vomiting, weight loss, indigestion and fat intolerance.

·         Patients generally complain of a burning sensation and pain in the upper abdomen, bloating, excessive burping, nausea and vomiting.

·        

Chronic PUD is usually accompanied with upper abdominal pain.

·         Pain typically occurs a couple of hours after food intake.

·         It may aggravate at night between 11 pm to 2 am, when acid secretion is highest and may awaken a person from sleep.

·         The pain is usually relieved by food or an antacid.

·         If the inflammation is too much, bleeding is possible from the stomach lining or from an ulcer.

·         It shows up as blood in the vomit and as black stools.

·        

Moderate bleeding can cause foul-smelling black or tarry stools.

TREATMENT

·         Focus should be on controlling active bleeding, healing the ulcers, and preventing recurrence.

·         An upper gastrointestinal endoscopy identifies the superficial lesions, ulcer scars and the degree of active bleeding.

·         Testing for H Pylori is also done.

·         Treatment includes simple dietary modifications and antacids, avoiding NSAID, besides gastric acid suppression and eradication of H Pylori infection.

·         Surgery is suggested for patients resistant to medical therapy or at high risk of complications.

MANAGEMENT

·         Lifestyle modifications are important to halt progression of the disease.

·         Eat small meals at regular intervals and a light snack before bedtime to reduce acid concentrations in the stomach.

·         Avoid smoking and drinking alcohol.

·         Have a balanced diet, avoiding spicy, fried and oily food.

·         Avoid tea and carbonated drinks.