BENEFITS OF GINGER

BENEFITS OF GINGER

A. Health benefits of ginger

1. Great for stomach ailments

·         Ginger helps in curing stomach upsets, diarrhea, nausea, vomiting, motion sickness and gas.

2. Treating coughs

·         Apart from cough, ginger is also good against bronchitis and respiratory tract infections.

3. Helps in relieving muscle pain

·         Its anti-inflammatory properties can reduce muscle aches if chewed regularly while exercising.

4. Reduces risk of cancer

·         Eating ginger regularly reduces risk of colon and ovarian cancer.

5. Rich in antioxidants

·         Its rich antioxidants help prevent Alzheimer’s and cardiovascular conditions.

6. Lowers diabetes

·         Gingerol, its pungent smell-giving compound, eases diabetes by enhancing insulin secretion.

·         However, you must check with your doctor before making any changes to your diabetic diet.

7. Lowers cholesterol

·         Ginger lowers cholesterol levels and reduces blood clotting.

8. Treats burns

·         Pouring fresh ginger juice on the afflicted area helps in treating minor burns.

B. Caution while using too much ginger

·         Ginger is generally safe to use by all, but use precautions in certain cases.

·         Therefore, check with your doctor before consuming it in sizable quantities.

1. If you are pregnant

·         Ginger may cause some damage to the fetal sex hormones.

·         Check with your doctor before you use ginger to help with your morning sickness.

2. If you are breast feeding

·         Although unconfirmed, it’s safer for milking mothers to stay away from ginger.

3. If you are a diabetic

·         As ginger helps in lowering blood sugar, your doctor may need to adjust your medications accordingly.

4. If you have a heart condition

·         Keep the ginger consumption small to avoid any aggravations.

5. If you are taking other medication

·         Ginger interacts with medication for blood clotting, diabetes, blood pressure and heart diseases.

·         Be cautious if you find yourself adding lots of ginger to your food.

VITAL ADVANCE CLUES ABOUT JOB LOSS

ADVANCE CLUES ABOUT JOB LOSS

·         Many employers feel why people don't see the writing on the wall and voluntarily exit a company.

·         It's human nature to believe what we want to believe — that being fired could never happen to us.

·         Being fired is so traumatic people never fully recover from it, and it's far better for everyone if the employee leaves on his own.

·         Some employees may think it's smart to hold on because there could be a golden exit package waiting upon a termination, even at the cost of their ego and career prospects.

·         By that point, however, the employer is generally so fed up that he's in no mood to be generous, and at best, will pay you to not cause trouble.

·         Therefore, see these signs, and move to your next opportunity while you still have control.

1. You start receiving a lot of written feedback

·         When a manager goes to HR/legal about an underperforming employee, the first question is "what's your documentation?"

·         Usually, there isn't much, so all of a sudden they start, and ensure it's written so there's a record.

·         The hint here is that the amount increases, which means a case is being made, so take it seriously.

2. You stop getting feedback altogether

·         This can be extremely confusing because after having an inordinate amount of feedback, and likely one-on-one coaching meetings too, the attention wanes.

·         When a company is certain to fire someone, its legal department will advise to stop communicating so nothing that's said can be used against it.

·         Therefore, silence or ostracism may actually be a corporate signal that they've given up on you.

3. Expectations from you go down or disappear.

·         If the accountability level for your job has fallen, your boss checks in less, and you feel less workload, that's not a good sign.

·         Companies may also shift work to others, in an attempt to lessen the blow when you're gone.

·         If in doubt, be blatant and ask "Is my job in danger?'.

·         If the answer is anything other than a firm ‘NO’, prepare yourself to move on.

Always have a backup strategy to keep yourself in the driver's seat; it's your life after all.

HAVE A STRONG BUTT

MAINTAIN A STRONG BUTT

·         A strong butt supports the upright position of the trunck and helps maintain the pelvis and lumbar spine, or lower back, in the neutral position.

·         Lack of strength in the gluteal muscles, commonly called buttocks, place great strain on the lower back thus increasing risk of spinal injury and lower back and postural problems.

·         If the gluteal muscles are not trained adequately, it affects our ability to perform simple everyday activities like entering a train or bus, or lifting heavy objects, or playing normal sports.

·         Weak buttocks also cause sciatica, as the sciatica nerve, which runs from the spine through the buttocks into the legs, gets compressed, causing a tingling and painful sensation in the legs.

EXERCISES FOR A STRONG BUTT

1. Bridge Pose

·         Lie down on your back with your knees bent.

·         Feet and knees should be hip-width apart.

·         Raise your hips up, squeeze your gluteal muscles until you have a straight line running through the knees and hips to the mid back.

·         Keep the shoulder blades on the floor.

·         Hold the position for some time and return to your starting position.

·         Repeat for 2 minutes till you feel a light contraction in your butt and lower back.

2. Squats

·         Adopt the squat position, keeping your feet strong and parallel to each other.

·         Squat down on one side pushing your butt out.

·         Come back straight up and repeat on the other side.

·         Do this for 2 minutes.

DIABETIC FOOT CARE

DIABETIC FOOT CARE

·         Diabetes reduces the blood flow to the feet and also causes nerve damage.

·         It’s hard to notice a cut or blister if you can’t feel the pain or discomfort in your feet.

·         Delay in treating these minor injuries can lead to bigger problems, including amputation.

1. Check your feet daily

·         Check regularly for cuts, blisters, bruises, redness and swelling, even between the toes.

·         Consult your doctor if you notice any kind of abnormality.

2. Wash your feet every day

·         Use warm water and a mild soap to cleanse your feet thoroughly.

·         Avoid soaking your feet for a long time, and dry them thoroughly.

·         Moisture between the toes is an invitation for fungal infections.

3. Wear comfortable shoes

·         Ensure that the shoe does not pinch or rub your skin.

·         Shoe bites and diabetes should stay miles away from each other.

·         Protect your feet from the elements by using covered shoes with clean socks.

4. Wear the right shoes

·         Stand on a piece of paper and trace the outline of your foot.

·         Next trace the outline of your shoe, and compare the two.

·         Ideally, the shoe should be as broad as your foot and should be half an inch longer.

5. Keep your toenails trimmed

·         Cut your nails straight.

·         Don’t try to round the edges or cut the sides, it may lead to ingrown toenails.

·         Avoid getting pedicure done with unsterilised instruments in beauty saloons.

6. Moisturise your feet

·         Keep your feet moisturised to avoid cracked heels.

·         But ensure that your feet are not damp or sticky afterwards.

·         Avoid moisturising the region between your toes.

7. Treating minor corns or calluses

·         If they get infected, even the smallest of corns or calluses can cause a lot of trouble.

·         Stay safe, and consult your doctor to get them treated.

8. Emergency situations for treatment

·         If your feet are cold or they hurt, or

·         If they have changed colour to a shade of black and blue.

DIABETIC HEART CARE

DIABETIC HEART CARE

·         Diabetics face a higher risk of heart disease, especially a heart attack which is often ‘silent’.

·        They often do not feel sensations of touch, vibration, heat, cold or pain.

·        This includes the pain of a heart attack, resulting in it being ignored or passed off as indigestion.

·         Diabetics are also more prone to heart attack due to high cholesterol and triglyceride levels, high blood pressure and increased coagulability of blood.

A. Symptoms of heart disease

·         Chest discomfort

·         Shortness of breath

·         Very slow or fast pulse rate

·         Blackouts

·         Indigestion-mimicking symptoms

B. Protection

1. Blood sugar

·         Keep your blood sugar under control within the normal range, through periodic assessment.

·         A useful test which gives the average of the previous three months is called HbA1C, which should be 6.5-7% for a well-controlled diabetic.

2. Body weight

·         Maintain proper body weight, as diabetes, obesity and heart disease often go together.

·         People with fat around their waist are more at risk of heart disease.

3. Cholesterol level

·         Lower the ‘bad’ cholesterol level (LDL) in your blood as it can clog arteries.

·         Eat a heart-healthy diet, like 4-5 servings of fruits and leafy vegetables daily.

·         Avoid full cream milk products and red meat as far as possible.

4. Blood pressure

·         Control your blood pressure, as high BP increases your risk.

·         Keep your BP below 130/80 mms Hg.

·         If diet and exercise do not help, take suitable medicines.

5. Exercise

·         Exercise regularly, for which you don’t need a gymnasium.

·         Do brisk walking and prefer the stairs instead of the elevator.

6. Smoking

·         Quit smoking as it is bad for diabetics.

·         It damages the blood vessels and doubles your risk of heart disease.

DINNER MEALS FOR A GOOD SLEEP

·         Having a sound night-time sleep is critical for remaining emotionally balanced, mentally sharp and productive throughout the day.

·         Opt for natural foods, than addictive medications with serious side-effects, for optimizing your overall sleeping pattern and prevent illnesses like insomnia.

1. Whole-wheat Bread (Chapati) with Potatoes

·         Foods rich in complex carbohydrates, like whole wheat flour, ensure a better sleep by stimulating release of insulin.

·         This ensures that tryptophan is directed towards the brain, where it is metabolized into serotonin, which is the primary biochemical responsible for a general feeling of wellness.

·         Ideally, it should be combined with one potato-based dish as potatoes are known to breakdown the acids that interfere with the metabolism of tryptophan.

 

2. Spinach Combined with Low-fat Yoghurt

·         Most leafy green vegetables like spinach are a rich source of iron that is vital to neutralize a common sleep deterrent referred to as Restless Legs Syndrome.

·         This condition is an anxious reaction to any persistent thought that prevents onset of sleep.

·         Low-fat yoghurt is a proven source of magnesium and calcium, which are essentially sleep-supportive minerals that promote deeper, more relaxing sleep.

·         Eating yoghurt with spinach is also recommended for better absorption of iron.

 

3. Beans with Flax Seed Bread (chapati)

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

·         These are vital sleep vitamins for regulating the sleep cycles and are commonly recommended to people diagnosed with insomnia.

·         Flax seeds are enriched with Omega 3 Fatty Acids that help to fight-off sleep disturbances by absorption of serotonin.

·         A bit of grounded flax seed should be added to the whole wheat flour to make the bread.

4. Kale (cabbage/cauliflower) with Whole Wheat Bread (chapati)

·         Green vegetables like Kale or cabbage/cauliflower are a natural source of Tryptophan.

·         They also contain biochemicals that fight-off anxiety.

 

5. Cooked Lentils with Brown Rice

·         Carbohydrate foods that are high in fiber tend to 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 can be combined with cooked lentils.

·         Lentils are another high-tryptophan food item that are easy-to-digest and also provide the body with essential proteins.

PRE-DIABETES CONDITION

PRE-DIABETES CONDITION (IGT)

·         Pre-diabetes condition is the window period when one’s blood sugar levels are higher than normal, but not high enough to be deemed full-fledged type-2 diabetes.

·         Technically called Impaired Glucose Tolerance (IGT), most patients with IGT end up becoming diabetic in around 10 years.

GLUCOSE TEST FOR IGT

·         During a fasting blood glucose test, less than 100 mg per cent glucose is normal, 100-125 mg per cent is called impaired fasting glucose (IFG), and 126 mg per cent and above is diabetes.

·         During an oral glucose tolerance test (consuming 75 gm glucose and testing blood sample after 2 hours), less than 140 mg per cent glucose is normal, 140-199 is IGT, and 200 mg per cent and above is diabetes.

SYMPTOMS OF IGT

·         Pre-diabetics may show the same symptoms as diabetics – excessive thirst and hunger, frequent urination, blurred vision and itching skin – but occasionally.

·         Usually, people diagnosed with IGT are around 35 years old, but there are younger patients too.

·         Girls as young as 15 years of age with menstrual problems can also develop IGT.

·         Abnormal lipid profile and blood pressure can also begin at this stage.

CAUSES OF IGT

·         IGT basically results from ineffective action of insulin in the body.

·         Stomach converts food to glucose which enters the blood stream.

·         Pancreas produce sufficient insulin, but with ineffective use.

·         Glucose is therefore unable to enter the body effectively, and its level in the blood increases.

·         Being overweight, an abnormal paunch, lack of exercise and a high calorie diet are contributing factors.

·         IGT in younger people is because of the progressive increase in fat percentage of the body.

·         Obesity and faulty diet are closely associated with IGT in people of all ages.

PREVENTION OF IGT

·         IGT can be prevented from progressing to diabetes if we take adequate care at the right time.

·         Control weight

o        Target 10% body weight loss.

o        Walk 45 minutes a day.

o        Eat 3-5 portions of 5 fruits and fibre-rich vegetables daily.

o        Restrict your diet to food with low fat and low calories.

o        Avoid fast foods, oily stuff, packed and processed foods.

o        Maintain an ideal body weight and BMI.

·         Eat smart

o        Drink at least 8 glasses of water everyday.

o        Eat whole grains, nuts, raw vegetables and dairy products.

o        Eat 5 fruits daily, especially pomegranate and citrus fruits.

o        Eat cucumber, lettuce, onion, garlic, carrot and spinach.

o        Try half a teaspoon of cinnamon twice a day.

o        Take bitter gourd as a juice or in cooked form.

o        Include fenugreek, mustard, neem, turmeric and cumin.

·         Stay off from

o        Refined sugar, syrups, jams, ice-cream, cakes, biscuits, chocolates and condensed milk.

o        Fried foods and fats like butter, clarified butter and hydrogenated vegetable oil.

o        Excessive salt consumption, caffeine and alcohol.

·         Regular blood test for

o        Every one above 40 years of age.

o        Those with family history of diabetes.

o        Over-weight and obese persons.

o        Those who are doing sedentary and stressful jobs.

o        Those with history of pregnancy-induced diabetes.

o        Everyone for preventive blood test at regular intervals.