HEADACHE AND MIGRAINE ATTACK

HEADACHE AND MIGRAINE ATTACK

·         When the brain is distressed, it sends out signals through severe headaches and migraines.

·         A headache is a pressure-like sensation in the head, while a migraine is a pain that usually occurs on one side of the head.

·         They are mostly caused due to sinusitis, stress and mental tension.

SYMPTOMS

·         They can be serious if they are recurring, or followed by vomiting, giddiness, blurring of vision, weakness or numbness in any part of the body, or are accompanied by seizures, fits or loss of consciousness.

·         Symptoms like depression, loss of memory, and loss of smell or hearing ability are also associated with more serious conditions in the brain.

·         If any of these symptoms occur, visit a neurologist or a neurosurgeon immediately for a thorough examination

CAUSES

·         Some of these symptoms could be caused by brain haemorrhage, tumours, water-logging within the brain, or infections like tuberculosis.

·         Diabetes or hypertension can also lead to haemorrhages and brain hypoxia.

·         Tyramine is an amino acid that has been thought to trigger headaches by reducing serotonin levels in the brain and affecting the dilation of blood vessels.

DIETARY CAUSES

·         Suddenly switching to a very low calorie diet, i.e.crash dieting.

·         Reducing or eliminating carbohydrates completely, as brain can only use carbohydrate as fuel.

·         Low blood sugar levels, due to skipping or delaying meals.

·         Very low water intake.

·         Foods that contain tyramine, like red wine, cheeses, chocolate, alcoholic beverages, and certain processed meats.

·         Sudden withdrawal of coffee consumption, as addiction to caffeine temporarily enhances mental alertness and concentration.

·         However, for some people, stopping coffee might actually abort a migraine by relaxing the constricted blood vessels that are causing the throbbing in the head.

·         Intolerance to artificial sweeteners, especially aspartame, could also cause headaches.

·         However, newer sweeteners that use sucralose may not act as triggers.

DIAGNOSIS

·         Tests like magnetic resonance imaging (MRI), computed tomography (CT scan) and lumbar puncture can help diagnose brain diseases.

·         An MRI is harmless and can be done on children and pregnant women too.

·         CT scans involve exposure to radiation and is better avoided by pregnant women.

TREATMENT AND SURGERIES

·         Most patients with brain diseases will require extra care and follow up over a long period.

·         In serious conditions, the patient may require ventilator support, where oxygen is pumped into the patient’s lungs, to control brain damage due to hypoxia, and reduce pressure on the brain.

·         For certain conditions, minimally invasive neurosurgeries like endoscopies and angiograms greatly help reduce mortality and morbidity.

LOW BLOOD SUGAR (HYPOGLYCEMIA)

LOW BLOOD SUGAR (HYPOGLYCEMIA)

CAUSES

·         Hypoglycemia, or low blood sugar, can occur in insulin-dependent diabetics at some point.

·         It develops if the blood glucose level dips below the normal level of 70 mg/dl.

·         This may be caused by insufficient intake of food, too much exercise, or excessive alcohol.

·         People who inject insulin, or consume oral pills, are at a greater risk of developing hypoglycemia.

·         Although the condition is manageable, occasionally it can become severe or life-threatening.

SYMPTOMS

·         Mild symptoms usually include sweating, trembling, hunger and rapid heartbeat.

·         Severely low blood glucose levels can also cause neurological symptoms such as confusion, weakness, disorientation and aggressiveness.

·         People with hypoglycemia may have trouble concentrating or seeing clearly behind the wheel.

·         They may not be able to react quickly to road hazards or to actions of other drivers.

·         In rare, worst-case scenarios, hypoglycemia can lead to coma, seizure and death.

PRECAUTIONS

·         As hypoglycemia can appear without warning, diabetics should check the blood glucose level before starting out at work, or on the road, as a preventive measure.

·         During long road trips, check the blood glucose levels frequently and eat carbohydrate snacks, glucose tablets, candy and fruit juice so as to keep the level at 70mg/dl or above.

·         Take regular snack breaks in your office, and a walk every once in a while to release stress.

·         Keep yourself hydrated and make sure you come to office with a fresh mind, with good sleep.

·         Eat some carbohydrates before and during exercising to prevent fatigue and hypoglycemia.

·         Make sure that your diet includes wholegrain, fibre and green vegetables at frequent intervals.

·         Plan smaller meals and avoid alcohol.

NEW DRUGS

·         Insulin shots and oral medications in excess increase the risk of hypoglycemia.

·         A new class of drugs such as GLP 1 can minimize the risk of hypoglycemia besides controlling blood sugar in Type 2 diabetics, after consultation with your doctor.

·         These drugs enhance insulin secretion from the pancreas only in the presence of high sugar, thus minimizing the risk for hypoglycemia. 

·         Diet, exercise and medication are the three main pillars of effective diabetes management.

BASIC EXERCISES FOR YOUR BODY

BASIC EXERCISES FOR YOUR BODY

1. Cardio (Walking, jogging, running, swimming)

·         Walking is the No.1 cardio vascular exercise.

·         It strengthens your heart and also helps you burn calories.

·         Walk at least for 20-30 minutes a day, to build up your stamina.

·         Early morning, post lunch or even a post dinner walk is preferred.

·         Progress from walking to brisk walking and then jogging.

·         Walk and jog at intervals, that’s the formula.

2. Stretches

·         Stretches can be done only after your body is warm.

·         Start with your neck, shoulder, chest arms, oblique (side waist) and then the lower body stretches.

·         Hold each stretch for 10 counts and then progress to 45 counts.

·         Make sure all stretches are done in slow, controlled and rhythmic motion.

3. Plyometrics (Squats, Lunges and Push-ups)

·         These are exercises that are done with our body weight in different motions.

·         Movements like jumping jacks, one leg hops, side walking, jumps from a small bench and back skipping, pull-ups, push-ups and squats are done in different planes to challenge our body.

·         Squats work your quadriceps, hamstrings, and use most muscle groups at once.

·         Get your technique right – keep your feet shoulder-width apart and back straight.

·         Bend your knees and lower your rear.

·         Ensure that knees remain over your ankles as much as possible.

·         Lunges work all the major muscles of your lower body.

·         Take a big step forward and keep your spine in a neutral position.

·         Bend your front knee to approximately 90 degrees, and keep the weight on your back toes, dropping the knee of your back leg towards the floor.

·         Push-ups strengthen your chest, shoulders, and triceps.

·         From a face-down position, place your hands slightly wider than shoulder-width apart.

·         Place your toes or knees on the floor, and imagine creating a diagonal with your body, from the shoulders to the knee or feet.

·         Lower and lift your body by bending and straightening your elbows, keeping your torso stable.

4. Core training (Crunches)

·         Once your core (abdomen) is strong, your posture will be great with no back pain.

·         Crunches are a basic core exercise.

·         The regular crunch is when you lie down on your back, with your hands supporting your head and slowly raising your head, neck, shoulders and upper back off the floor.

·         Don’t hold your breath, and keep your elbows out of your line of vision.

·         When doing crunches, make sure that your navel is tucked in while coming up.

·         Make sure that you are breathing out while coming up.

·         For any kind of exercise, exhale when you are putting effort.

·         Do 12 repetitions and repeat it twice.

5. Lower back strengthening

·         Lie down on your back, pull both your legs by holding the knees towards your chest and grasp them like you are hugging them.

·         Hold it for 20 counts and repeat it 3 times.

·         Then lie on your stomach, and slowly lift your upper body, and then follow it by lifting your lower body too.

·         Hold it for 20 counts and repeat it 3 times.

For staying fit, make your body do more every week.

TOP RELAXATION METHODS

TOP RELAXATION METHODS

·         While trying to balance work, family and social lives, there seems to be little time to relax.

·         However, it is essential to devote some time to de-stress for maintaining optimal health.

1. Get active

·         Any type of exercise is great for releasing mood-boosting chemicals such as endorphins and anandamine, which can help to lower anxiety and increase mental wellbeing. 

·         It is also good for taking your mind off problems and helping to induce sleep.

2. Get affectionate

·         Having a hug from loved ones is a renowned mood booster and stress buster.

·         Having physical contact raises levels of oxytocin - the "love hormone" - and lowers levels of cortisol – the “stress hormone” - putting us in a more relaxed frame of mind.

3. Get in the moment

·         If you are not fully present during your relaxation time, you will not fully benefit from it.

·         If you find it difficult to switch off from your stresses, make a list of things that need to be dealt with at a later date.

·         Set a time and date to deal with each item, then cast your apprehensions aside, and focus for now on simply enjoying the moment of relaxation.

WAYS TO TRUMP YOUR INTERVIEW

WAYS TO TRUMP YOUR INTERVIEW

A. Before the interview

1. Research

·         Research about the company through its website, or by contacting existing or ex-employees through business networking sites, for facing the interviewing panel comfortably.

·         Mentioning important aspects about the company during the interview will display your keen interest in the job and the effort you are willing to put in to acquire it.

·         Such research also helps you to know whether you fit into the company’s profile,

2. Dress sense

·         Always pick sober colours (blues, greys and browns) for your dress, which should be formal and pressed.

·         Your accessories, including jewellery, should be less and simple.

·         You should use a light hand while dabbing any perfume.

·         Clear the dust of your shoes and pop in a mouth freshener.

3. Punctuality

·         Always reach at least half-an-hour before the scheduled time of the interview.

·         If you are huffing and sweating and your clothes are rumpled, it will not create a good impression.

·         Ask the receptionist if you could know about the people who will be interviewing you.

·         Check if you are carrying the necessary documents, especially copies of your resume.

·         Use the spare time to go through the research you’ve already done about the company.

B. During the interview

1. Entry

·         Put your mobile phone on the silent mode.

·         Walk into the interview room confidently, greet everyone (by name, if you know) and offer a firm handshake.

·         Sit when asked to and keep your posture straight, leaning slightly forward (which displays interest).

·         Rest your hands lightly on the armrest or on your knees.

·         Use minimal movements to illustrate a point (never extend your arms more than one foot from your body).

2. Do’s

·         Pay attention to what the interviewer is asking and answer only what you have been asked.

·         When asked about yourself, stick to your professional life and time it to a minute or two.

·         Make sure that you highlight your strengths and key skills.

·         Highlight your special skills and what you can contribute.

·         Back your statements with examples and anecdotes from your previous jobs.

·         Be prepared for a certain set of questions like

o        Why do you want to join this company?

o        What are the problems you are facing in your current job?

o        Why do you want to leave it?

·         If invited to ask any questions, ask about your responsibilities, major projects your prospective job would comprise of, and your growth prospects and career path within the company.

·         These questions prove your interest in the job, and that you plan to remain for the long term.

·         End any negative sentence on a positive note by informing that you are trying to improve, as it reflects the clarity of your thought and work ethics, and your potential as a future leader in the company.

·         Throughout the interview, be polite, honest and confident.

3. Don’ts

·         Don’t talk about well-known pre-requisites like hard work and sincerity.

·         Never misrepresent facts, as any background check will catch your lie eventually.

·         Employers prefer a background screening to recheck observations formed during the interview.

·         If a question is on a topic you are unsure of, admit it and avoid rambling.

·         Don’t shy away from admitting your weakness as it shows that you are aware of it, and it will not be treated as a fault.

·         Avoid personal or controversial topics even when instigated by the interviewing panel.

·         Never badmouth anyone, including from your current workplace, to avoid being labeled a disloyal whiner unfit to be hired.

·         Never bring up the topic of salary yourself, and avoid negotiations with the interviewing panel.

·         If asked to quote a figure, mention a range within the industry’s compensation standards.

·         If uncomfortable, ask if you could discuss this later after going through the company’s proposal.

C. After the interview

·         Before leaving for the day, thank the interviewers and politely ask them for their business cards.

·         An hour, or even a day later, send a short follow-up e-mail (with the help of the business cards collected by you) to the interviewers.

·         Include any information that you couldn’t provide during the interview.

·         Express your interest in the job by describing how you could contribute to the company’s future.

·         Thank the interviewers for taking the time to speak with you.

·         Never send an SMS from your mobile phone because it is considered as informal.

FOODS FOR A SUPPLE SKIN

FOODS FOR A SUPPLE SKIN

1. Water

·         Water hydrates your skin, helps cells absorb nutrients and expel toxins.

·         Water also improves blood circulation, giving you soft, glowing skin.

·         Drink 8-12 glasses of water per day, even in winters when you may not sweat much.

2. Green tea

·         Green tea helps stop inflammation, slow DNA damage and protect your skin from sun damage.

·         It will also protect your skin from rashes and keep it supple.

3. Vitamin-A foods

·         Vitamin A prevents dry and flaky skin.

·         It is also useful in treating acne, wrinkles and other such conditions.

·         It is present in carrots, green leafy vegetables, eggs, oranges and dairy products.

4. Vitamin-C foods

·         Vitamin C is crucial for development of collagen (a strong yet flexible protein which provides elasticity and also helps seal moisture into the skin).

·         It also helps undo damage caused by free radicals and U-V rays from the sun.

·         It is present in papaya, oranges, sweet lime, grapefruit, green vegetables and broccoli.

5. Vitamin-E foods

·         Vitamin E protects your skin from sun damage and inflammation.

·         It is present in nuts, seeds, olives, asparagus and vegetable oils.

·         Buy vitamin E capsules, cut them and rub onto your skin for smooth skin.

6. Omega-3 fatty acids

·         They help the skin produce its own natural oil barrier for keeping away dry skin and blemishes.

·         These are necessary fats that keep your skin soft and smooth.

·         Walnuts, flax seeds, olives and fish like salmons and sardines have good amounts of these essential fatty acids.

7. Antioxidants

·         Antioxidants slow down and even prevent damage done by free radicals.

·         Free radical damage is responsible for early skin aging, wrinkles and dry skin.

·         Antioxidants are found in fruits and veggies like berries, tomatoes, beans, spinach, apricots and capsicum.

8. Alcohol can dry your skin

·         So say no to alcohol if you have dry skin.

·         Alcohol dries your skin apart from leaving you dehydrated.

·         If you can’t completely eliminate it, reduce your alcohol intake, and also sip water in between.