HAIR DISORDERS (PART 1 OF 2)

HAIR DISORDERS (PART 1 OF 2)

1. SPLIT ENDS

Cause:

·         Uncut hair can grow up to 80 cm in length.

·         It is exposed to daily injuries like combing, brushing, perming and shampooing.

·         Since the hair shaft is a dead structure, it cannot be repaired.

·         The outer layers might get damaged at the tips, leading to split ends.

Cure:

·         Hair-breaking can be prevented by avoiding rubber bands, sharp-toothed combs and brushes, and not combing wet hair.

·         Get rid of split ends by trimming your hair, or make them less noticeable by using good conditioners.

2. DANDRUFF

Cause:  

·         Dandruff is a scalp issue and not a surface problem.

·         It is caused by scalp fungus after excessive shedding of dead skin cells from oily or dry scalp.

·         Excess production of sebum, the natural oil secreted from glands in the skin, fuels the growth of the dandruff-causing fungus.

·         Dandruff is most frequent during the onset of puberty when there are extensive hormonal changes, and in people with an oily scalp.

·         Also, disturbance in the body's natural metabolic process is a major cause for dandruff.

·         It is usually triggered by a sudden change in climatic conditions, an imbalanced diet leading to dryness of scalp, emotional stress and infrequent shampooing. 

Cure:

·         A healthy diet high on proteins and regular exercise is crucial to cure dandruff. 

·         You should also check the effective ingredients of your shampoo like

o        coal tar (medically proven to treat dandruff when massaged and left for three to five minutes),

o        a combination of salicylic acid and sulphur (achieves a two-way action of clearing flakes and preventing fungal infection),

o        ketoconazole (known to be effective in treating severe dandruff), and

o        zinc pyrithione (an anti-bacterial and anti-fungal agent, its gentle properties make it suitable for daily use) among others.

·         For best results, stick to your anti-dandruff shampoo for a period of three months.

·         Put a piece of camphor in coconut oil, place it in the sun for a while, and then massage on your hair to get relief from dandruff and itching.

·         Women with a dandruff problem should avoid diets high on salt, sugar and spices. 

·         If nothing helps, see a dermatologist to check if it's seborrhoeic dermatitis or psoriasis.

to be continued...

ASTHMA ATTACK (PART 3 OF 3)

ASTHMA ATTACK (PART 3 OF 3)

TIPS FOR PREVENTION OF ASTHMA ATTACKS

·         Keep the home airy and let sunlight in.

·         Avoid carpets and heavy curtains.

·         Always use a clean sheet inside the quilt or blanket.

·         Don’t store grains inside the house.

·         Avoid clutter.

·         Wear a mask when going out in dusty or polluted areas or the vegetable market.

·         Brush your teeth at least 2 times a day, and clean the tongue, mouth and nose.

·         Gargle with salt water.

·         Don’t smoke or use tobacco.

·         Avoid strenuous exercise.

·         Develop a moderate exercise program to improve lung capacity.

·         Avoid aspirin and anti-inflammatory drugs as far as possible.

·         Drink plenty of water throughout the day.

·         Avoid alcohol, cold drinks, sour fruits and cold foods from the fridge.

·         Avoid stress.

·         Ensure adequate sleep.

·         Keep medicines and inhalers at hand and be regular about medications and check ups.

·         Undergo food allergy tests and keep away from foods you are allergic to.

·         Eat small meals, at regular intervals, slowly and chew properly.

·         Include lots of fresh vegetables and seasonal fruits in your diet.

·         Avoid dairy products, non-vegetarian food, and processed, flavoured and preserved foods.

·         Avoid heavy meals, especially at bed time.

·         Get acidity and gas treated promptly.

·         Inform any new doctor about your asthmatic status before any medication.

TRAVEL TIPS FOR AN ASTHMATIC PATIENT

·         Carry your medications and inhalers.

·         Carry earplugs, protective masks or a big handkerchief and warm clothes.

·         Use an inhaler before undertaking strenuous activity.

·         Carry clean sheets and pillow covers.

·         Drink plenty of water.

·         Carry a card declaring your asthmatic status and its emergency medicines.

·         Check into hotel rooms with phone or call bell.

·         Avoid exotic, untried foods, especially seafood.



ASTHMA ATTACK (PART 2 OF 3)

ASTHMA ATTACK (PART 2 OF 3)

1. Types of asthma medications

·         Asthma medications are of 2 types – reliever and controller.

a)     Reliever medications are used for immediate relief from symptoms in asthma attack.

b)   Controller medications reduce the inflammation and prevent further attacks.

·         Currently, both are available in one inhalation capsule or spray, so it is convenient for the patient to take these medicines regularly, irrespective of whether a person is having symptoms or not.

·         Besides, a patient can also take an extra puff (inhalation) when in need during an attack.

2. Types of asthma inhalers

·         Asthma inhalers are of 3 types.

a)    Short-acting bronchodilators, often called ‘rescue inhalers’, relieve symptoms immediately in an emergency situation by relaxing the muscles around the bronchial tubes, whose effects last between 4-8 hours.

·         Overuse of these short-acting beta2-agonists, without consulting the doctor, could worsen asthma in the long run, as only muscle contraction is addressed while swelling of the inner linings of the airway remains.

·         If this swelling remains unattended, then after 6 months to one year, the inflammation gets replaced by scar tissues, causing inflexibility of the airways which can become dangerous.

·         In general, you may need more long-term treatment if you are using short-acting beta2-agonists on more than 2 days a week (except before exercise).

b)     Long-acting bronchodilators last for 12 hours, but are not for use in an emergency situation.

·         They are used to relax bronchial muscles for longer periods as treatment for chronic problems.

c)     Inhaled corticosteroids are used as a long-term preventive medication.

·         They work by reducing the underlying bronchial and pulmonary inflammation.

·         Most are prescribed for use once or twice a day on an ongoing basis.

ASTHMA ATTACK (PART 1 OF 3)

ASTHMA ATTACK (PART 1 OF 3)

·         Asthma is a chronic disorder of the lungs and of the respiratory system.

·         It is essentially the narrowing of the breathing tubes, resulting in an inability to breathe.

1. Symptoms

·         Bronchial asthma manifests as breathlessness, wheezing and cough, due to hyper-reactivity of the air passages.

·         It is often nocturnal and causes exhaustion.

2. Triggers

·         An asthma attack is triggered when allergens are present in the respiratory system and the body releases hormones - histamine and leukotrienes - to combat them.

·         Secretion of these hormones causes contraction of the bronchi (air passages), inflammation (swelling) of the inner walls, and increase in quantity of mucus at a later stage.

·         Repetition of this process damages the air passages, with structural and functional changes.

·         It is triggered by smoke, cigarette smoke, dust, dust mites, pollens, animal fur, infections, climate change, cold air, pollen, viral infections, colouring agents in foods, medicines and emotional stress.

·         Sportsmen can also often suffer from exercise-induced asthma (EIA).

3. Diagnosis

·         Medical history, physical examination and lung function tests help to diagnose asthma.

·         Measurement of lung function is useful both for diagnosis and to monitor the course of the disease and the level of control.

·         These tests include spirometry and peak flow, which measures the maximum speed at which air can flow out of the lungs.

·         If inadequately managed, it can lead to permanent lung damage.

4. Treatment and prevention

·         Asthma cannot be cured, but most people with asthma can effectively treat and control it so that they have few and infrequent symptoms and can live normal active lives.

·         Avoiding outdoor and indoor allergens, following appropriate drug treatments, and home monitoring are key elements in preventing dangerous asthma attacks needing hospitalization.

  

5. Seek emergency help

·         When routine activities cannot be carried out.

·         When breathing interferes with talking, eating or sleeping.

·         When effect of inhalers lasts for less than 3 hours.

·         When peak expiratory flow rate is less than 30% of predicted value.

·         When there is exhaustion, confusion, perspiration or rapid pulse.

·         If your see your skin turning blue, rush for medical help.

IDEAL DINNER FOODS

·      A sound night sleep is essential for remaining mentally sharp and productive throughout the day, and for ensuring that you are emotionally balanced.

·      Chemically-formulated sleep medications are often addictive and known to have serious side-effects.

·      The safest and most undemanding solution to all your sleep problems is food that will optimize your overall sleeping pattern and halt serious complications such as insomnia.

1. Whole-wheat Rotis with Potatoes

·      Most carbohydrate sources, particularly those rich in complex carbohydrates, like whole wheat ensure better sleep.

·      Rotis made from whole wheat flour help to promote sleep by stimulating release of insulin.

·      This hormone is a stimulant for ensuring that tryptophan is directed towards the brain.

·      Here, tryptophan is metabolized into serotonin which in turn is the primary biochemical for a general feeling of wellness.

·      It fights stress or anxiety-induced sleep disturbances.

·      Ideally, these rotis should be combined with at least one potato-based dish, as potatoes breakdown the acids that interfere with the metabolism of tryptophan.

 

2. Spinach Combined with Low-fat Yogurt

·      Whether consumed with whole wheat chapattis or brown rice, spinach is a recommended dietary sleeping aid.

·      Most leafy green vegetables like spinach are a rich source of iron which neutralizes "Restless Legs Syndrome".

·      This condition is a form of subdued hyperactivity or an anxious reaction to any persistent thought that prevents onset of sleep.

·      A recommended combination with spinach is having low-fat yogurt, which is a proven source of magnesium and calcium.

·      These two micro-nutrients are essentially sleep-supportive minerals that promote deeper, more relaxing sleep.

·      Eating yogurt with spinach also ensures that absorption of iron is comprehensive.

 

3. Beans with Flax Seed Rotis

·      Beans in form of kidney beans are a rich source of B vitamins including Folic Acid, B6 and B12.

·      These are vital, sleep vitamins, i.e. they help in regulating the sleep cycles and assist metabolic process related to serotonin.

·      Flax seed, or Alsi, is commonly used as a fiber and nutrition resource in the form of flax seed oil or as a flour ingredient.

·      Grounded flax seed should be added to the whole wheat flour.

·      Flax seeds are enriched with Omega 3 Fatty Acids that fight stress by aiding the complete absorption of serotonin.

 

4. Cauliflower/Kale (Javi) with Whole Wheat Rotis

·      Many green vegetables are a natural source of Tryptophan.

·      Among these, Kale or Javi is recommended for dinner.

·      Javi also contains biochemicals that fight-off anxiety.

·      When combined with tryptophan-boosters like whole wheat bread or rotis, it acts like the perfect sleep-promoting meal.

·      If you cannot find Javi, you can use cauliflower or cabbage.

 

5. Cooked Lentils with Brown Rice

·      Carbohydrate foods that are high in fibre aid the gradual release of Tryptophan, ensuring that the stress-fighting capabilities of Tryptophan are sustained over a longer period.

·      Among these, high-glycemic foods like brown rice are recommended which can be combined with cooked dals.

·      Lentils are another high-tryptophan food item.

•   These are easy-to-digest and also provide the body with essential proteins.

WHY IS LAUGHTER THE BEST MEDICINE ?

WHY IS LAUGHTER THE BEST MEDICINE ?

1. 

·         Laughter is a good aerobic exercise.

·         When you have a good laugh, you are actually deeply inhaling air, retaining it in your lungs and exhaling in force.

2.

·         Laughter provides a unique relaxation in our busy lives.

·         It helps control blood pressure by reducing the release of stress-related hormones, thereby bringing relaxation.

·         An hour’s laughter session everyday can help high BP patients in reducing their medicine dosage.

3.

·         Laughter therapy is good for the lungs, as it improves lung capacity and oxygen levels in the blood.

·         Chest physiotherapy, which removes phlegm from the respiratory passages, can be achieved effortlessly by laughter therapy.

4.

·         Laughter therapy helps in reducing asthmatic attacks as it increases levels of antibodies in the mucous membrane of the respiratory passages, thus reducing frequency of chest infections.

5.

·         Laughter can also help in treating diabetes, arthritis, slip disc, insomnia, allergies, spondylitis, depression and Parkinson’s disease.

PRECAUTIONS

·         Laughter therapy is uncomfortable for broncho-spasm patients.

·         Some asthmatic patients may experience workout irritation.

·         Laughter sessions should also be avoided if you are

o        A heart patient who experiences pain during activity.

o        A pregnant woman with any complication.

o        Suffering from viral cold with fever and chest infection.

o        Having glaucoma, prolapsed, hernia, and advanced piles.

IDEAL BREAKFAST FOODS

IDEAL BREAKFAST FOODS

1. What to include

·      A healthy breakfast provides 25% of the total energy and nutrients required by the body.

·      Ideally, it should comprise a perfect combination of carbohydrates, proteins and fibre.

·      Opt for light and soft idlis with sambhar, plain dosas with green chutney, milk with cornflakes, vegetable poha or upma, with a milkshake and sprouts.

·      Also include high fibre fruits like apples, papayas, muskmelons, oranges or watermelons.

2. What to avoid

·      Strictly avoid processed, deep fried or oily food, preserved meat, left over or junk food, cakes, pastries and only juices.

·      Avoid refined foods like white rice and white bread.

·      Stay away from deep fried pakodas, puris, samosas, doughnuts, cookies, potato chips, candy bars and sodas.

·      Also avoid food items like vada pav, bhajias, wafers, pizzas and French fries which are loaded with fat, salt and calories and have very little fibre.

3. Processed Carbohydrates Are Sinful

·      Most processed foods ranging from the standard loaf of bread to crunchy cookies, sweet buns and instant noodles do little good.

·      A breakfast is supposed to satiate your hunger for several hours so that you don’t snack in between meals.

·      Secondly, it should provide sufficient energy so that you don’t feel de-energized at your work.

·      Processed foods, loaded with de-fibered cereals and lots of refined sugar, don’t meet either of these criteria.

·      Firstly, processed carbohydrates tend to cause a spike in your glucose levels as carbs can be converted into glucose quickly.

·      However, this sugar spike slumps rather soon since glucose is quickly routed to the body’s energy storehouse.

·      This causes a sugar craving or hunger pang which initiates a cyclic chain of craving more sugar and food.

·      Thus, you should avoid:
• Excess of Jams/Sauces/Sweetened spreads/Chutneys
• Fruit juices to which glucose or sugar has been added
• Cakes

 

4. Load-Up On Proteins Even If You Are Not A Gym Junkie

·      The onslaught of diet fads like the Atkins Diet and wronged perceptions about gymming hard has made people either too obsessed or wary of proteins.

·      To feel energetic throughout the day, your breakfast should contain a more than average amount of protein.

·      Metabolism of protein takes longer, ensuring that energy is released constantly.

·      The traditional recommendation of having a glass of milk was probably based on this logic.

·      However, the quality of milk has depreciated considerably in the last few years.

·      You need to seek better, more promising sources of protein.

·      Choose egg whites or whole eggs as they contain one of the purest forms of protein found in the animal kingdom.

·      If you are a strict vegetarian, choose sprouted dals, baked beans, cottage cheese or paneer or a quick glass of lassi made from low-fat curd.

·      Soybean in the form of soy milk, soy flakes or boiled soya chunks tossed with some green chilli and tomatoes is a tasty, vegetarian protein choice.

 

5. Add Fiber & Nutrition In The Easy, Time-Saving Manner

·      The biggest reason why breakfasts are either unplanned or ignored is that the morning rush leaves little time for us.

·      However, you can easily overcome this hurdle by choosing some smarter, time-saving sources of nutrition.

·      For instance, dry fruits including all types of nuts, almonds and walnuts are an enriching source of macro-and micro-nutrients, including essential vitamins and trace minerals.

·      You can add these with ease in your vegetable sandwiches or rolls, or oatmeal with fruits, or just chew them even as you exit your house in a hurry.

 

6. Make Smarter Replacements

·      Using honey instead of jam and other sugar-sweetened spreads

·      Choosing low-fat milk over full-cream milk

·      Choosing low-fat butter over traditional butter

·      Using honey as a sweetener instead of sugar

·      Opting for whole-grain, oatmeal or multi-fiber breads over white bread

·      Eating fresh fruits instead of processed/packaged juices

·      Choosing cornflakes made from high fiber cereals like bran and muesli over conventional cornflakes.

7. Breakfast for athletes

·      Eating a balanced nourishing diet during the training period will go a long way to ensure that you do your best.

·      Eat a high carbohydrate, low fat meal like cereal, skim milk, banana / fruit smoothie, one toast / egg white sandwich and fruit, before your training runs.

·      Never run on an empty stomach.

·      Hydrate during and post run.

·      Reload carbohydrates within an hour post run to prevent reduction in the stores (muscle and liver glycogen levels).

·      Healthy, balanced meals through the rest of the day should be eaten frequently.

·      Adequate proteins are needed so that the body can recoup wear and tear well.

·      High fibre and vitamin intake through fruits, vegetables, soups, juices and smoothies must be included daily.