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WORLD HEART DAY- 29th September Do u know that your heart beats about 1, 15, 000 times a day? It is time you learn to take good care of your heart and kept it in the best of health. To keep your heart young make these lifestyle changes: -Involve yourself in a simple to moderate physical activity regularly. -Eat fresh, home cooked food instead of eating out. -Add 2-3 servings of fresh fruits and vegetables in your daily diet. -Add whole grains to your meals. -Add omega-3 fatty acids to your diet through fish, flaxseeds, soybeans and walnuts. -Stay away from unhealthy fats which are found in fried foods. -Drink at least 2-3 liters of water in a day. -Reduce the sodium content(salt) in your diet. -Get at least 6-8 hrs of sleep every day. Nanesh Hospital provides facilities like- ECG, 2D ECHO, SONOGRAPHY, STRESS TEST(TMT), An experienced team of cardiologists available for heart-related consultation.
What can you do for your kidneys? Kidney diseases are silent killers, which will largely affect your quality of life. There are however several easy ways to reduce the risk of developing kidney disease. • Keep fit and active Keeping fit helps to reduce your blood pressure and therefore reduces the risk of Chronic Kidney Disease. The concept “on the move for kidney health” is a worldwide collective march involving the public, celebrities and professionals moving across a public area by walking, running and cycling. • Keep regular control of your blood sugar level About half of people who have diabetes develop kidney damage, so it is important for people with diabetes to have regular tests to check their kidney functions. Kidney damage from diabetes can be reduced or prevented if detected early. It is important to keep control of blood sugar levels with the help of doctors. • Monitor your blood pressure Although many people may be aware that high blood pressure can lead to a stroke or heart attack, few know that it is also the most common cause of kidney damage. The normal blood pressure level is 120/80. Between this level and 139/89, you are considered pre-hypertensive and should adopt lifestyle and dietary changes. At 140/90 and above, you should discuss the risks with your doctor and monitor your blood pressure level regularly. High blood pressure is especially likely to cause kidney damage when associated with other factors like diabetes, high cholesterol and Cardio- Vascular Diseases. • Eat healthy and keep your weight in check This can help prevent diabetes, heart disease and other conditions associated with Chronic Kidney Disease. Reduce your salt intake. The recommended sodium intake is 5-6 grams of salt per day (around a teaspoon). In order to reduce your salt intake, try and limit the amount of processed and restaurant food and do not add salt to food. It will be easier to control your intake if you prepare the food yourself with fresh ingredients • Maintain a healthy fluid intake Although clinical studies have not reached an agreement on the ideal quantity of water and other fluids we should consume daily to maintain good health, traditional wisdom has long suggested drinking 1.5 to 2 liters (3 to 4 pints) of water per day. Consuming plenty of fluid helps the kidneys clear sodium, urea and toxins from the body which, in turn, results in a “significantly lower risk” of developing chronic kidney disease, according to researchers in Australia and Canada. The findings, the researchers said, do not advocate “aggressive fluid loading”, which can cause side effects, but they do provide evidence that moderately increased water intake, around two liters daily, may reduce the risk of decline in kidney function. It’s important to keep in mind that the right level of fluid intake for any individual depends on many factors including gender, exercise, climate, health conditions, pregnancy and breast feeding. In addition, people who have already had a kidney stone are advised to drink 2 to 3 liters of water daily to lessen the risk of forming a new stone. • Do not smoke Smoking slows the flow of blood to the kidneys. When less blood reaches the kidneys, it impairs their ability to function properly. Smoking also increases the risk of kidney cancer by about 50 percent. • Do not take over-the-counter pills on a regular basis Common drugs such non-steroidal anti-inflammatory drugs like ibuprofen are known to cause kidney damage and disease if taken regularly. Such medications probably do not pose significant danger if your kidneys are relatively healthy and you use them for emergencies only, but if you are dealing with chronic pain, such as arthritis or back pain, work with your doctor to find a way to control your pain without putting your kidneys at risk.
HOW TO START YOUR DAY Every morning we need to enhance our happiness & optimize our efficiency in life. 3 ways to optimize morning routine - 1. Start the day with positive activities for your well being. Physical exercise improves mental health by reducing anxiety, depression and negative moods , and improving self esteem. 2. Simple breathing exercises-energize the body and mind.Do this before going to sleep. 3. We need to meditate because most of us have highly-active minds that are not tuned to stillness and focus. heartfulness effectively reduces emotional stress and burn out and increases joy.
NATIONAL NUTRITION WEEK 20018 Do's and dont's of child's nutrition: 1. Opt for sitting down on the floor and then feed your child. Avoid using plastic spoons for feeding your child. Making the child sit on the floor and then eat is important for his/her opening of the pelvic hip in the way required. It prevents problems with running, lower back, allergies and knee issues in later stage of life. 2.Feed children with desi cow milk or buffalo milk. And, feed full fat milk to children. Low-fat milk, tetra pack milk, almond milk or skimmed milk must be avoided for child nutrition. Also, avoid adding any kind of flavouring powders in milk you give. 3. Do not feed your child while she/he is watching TV. Parents should inculcate the habit of eating with their children. In case your child refuses to eat without a distraction, or if they refuse to eat simple home-cooked food, give them 5 to 10 minutes and they will end up eating when they feel hungry. Children lose touch with their satiety signals when they eat while watching TV, and they don't know when to stop eating. 4.Bed time of your children is extremely important for child nutrition. Children who do not get adequate sleep are likely to face problems with their brain growth, learning abilities, physical growth, digestion and social interaction
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