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Asthma in Monsoon

Monsoon must be one of the most attractive and pleasurable seasons amongst all others. The special cool winds and minute droplets of rainwater make us happy. However, even there are definite drawbacks of the monsoon season that patients face including chronic asthma and breathing issues primarily.

These problems increase in monsoon season as there are firm alterations in the atmosphere. These changes include in overall temperature and moisture ratio. Many times, this mixture intensifies the widespread as well as atypical allergic factors. So this gorgeous monsoon is not suitable for all and affects patients with asthma.

Even in the day to day practices, we see many patients complaining about added sticky as well as mucus secretions through the airways, which is the reason responsible for this moisture and humid environment in the monsoon season.

What Turns Asthma Worse in the Monsoon Season

  • The low levels of temperature
  • Higher levels of moisture and humidity
  • Rain scattered pollens
  • Higher probabilities of fungal growth
  • Transmittable viral and other infections

How to Handle Asthma in Monsoon Season

  • Staying away from the contacts of pet animals (especially for children )
  • Bleach cleaning of living places to keep away from fungal growth
  • Deep cleaning of everyday reusable stuff
  • Regular cleaning of pillow & sofa covers
  • Washing of bed sheets and blankets with warm water
  • Keeping clothes dry with exposure to suitable sunlight
  • Hand hygiene, avoiding outside water and food
  • Having a precise and balanced diet

It is not feasible to avoid windy days while the monsoon season, across the world. However, if you have the likelihood to do indoor activities or exercise inside the gym, it will lend a hand to you, and your kids breathe better as well as easier.

Moving Forward

Apart from these mentioned safety measures taken while rainy or monsoon season for asthma problems, don’t forget to take your asthma medicines on a regular basis. Keep your body warm to shun away from a cold or flu. Further, keep in mind the customary measures like use of window shades rather than curtains and maintain your home to be dust-free.

While these measures can facilitate you in handling asthma in the monsoon season, do visit a doctor for a healthier understanding or if you undergo any asthma indications or breathing allergy.

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Hello Healthy: Stay fresh this summer with this Nutrition Plan

Written By : Dr. Apurva Vyas
Summer Nutrition Plan

Being outdoors more often and sweating, ups your risk for health problems such as dehydration, skin sensitivities, and vitamin, mineral deficiencies. The simple solution – Eat local, in-season fruits, veggies, and natural beverages. Their nutrients are at their peak in the summer.

Here is the nutrition plan that will not only keep you healthy but will make you look and feel refreshing during the hottest time of the year.

  1. Water/Lime Water/Coconut Water: It is a key ingredient in keeping the body cool and hydrated. Increase water intake regardless of your activity levels. Avoid caffeinated or carbonated, alcoholic beverages, and those high in sugar. Avoid cold liquids as may lead to a slight constriction of the blood vessels in the skin and decrease heat loss, which is unadvisable when trying to cool down.
  2. Tomatoes: Filled with Antioxidants and Vitamin C, they contain beneficial photochemical such as lycopene, which contributes to chronic diseases.
  3. Zucchini/Cucumber: Being a part of the summer squash family, zucchini, as well as cucumber contains a fibre called pectin, which assists in increasing heart health and lowering cholesterol.
  4. Watermelon – Hydration Hero: Watermelon’s high water content keeps you cool and hydrated. It will also keep feeling full, which could curb cravings. With the added bonus of lycopene, this protects skin cells from sun damage.
  5. Oranges: The sweet citrus fruit is rich in potassium.”You lose potassium through sweat, which puts you at risk for muscle cramps. Oranges are also about 80% water, so will keep you hydrated.
  6. Yogurt: Protein-rich diet. Yogurt also adds a dose of probiotics, beneficial bacteria that keep the digestive system running smoothly.
  7. Celery and Fennel: Celery and fennel act as diuretics, helping lose excess water weight without causing dehydration.
  8. Apples, Figs, Pears: These foods are high in fibre. Do not peel off apples and pears for the maximum nutritional impact.
  9. Green Tea: Go green to stay hydrated. It may be helpful in fighting cancer and heart disease, lowering cholesterol, reviving metabolism and even keeping dementia at bay. One can have it on ice; the cooler temp doesn’t compromise its nutritional benefits.
  10. Salads with dark leafy greens: Carotenoids in dark-green foods, which your body converts to vitamin A, protecting skin from sun damage. They decrease sensitivity to UV light and mend flaky and dry skin.
  11. Strawberry and Blueberry: Sweet, juicy berries are filled with flavonoids, powerful disease fighters. Among their other pros, “they increase blood flow to the skin and decrease sensitivity to light, which improves skin’s appearance, structure, and texture.

So, shape up your diet this summer so you have more energy to enjoy this summer to its fullest.

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Healthy Eating Habits

Written By : Dr. Apurva Vyas
Healthy Summer Tips

Summer fun may involve many activities and components: sunshine, heat, water, long days, picnics, family get-togethers, travel, gardening, new experiences, and carefree recreation. But it also means sun and burns with a lot of sweating, dryness, skin problems like tan, blemishes, pimples, rashes and many more. With the blazing sun of the summer months, one needs to know how to look fresh and vibrant.

So here are some effortless precautions to stay healthy in the warmer, lazier days of summer.

  1. Always stay hydrated:  The recommendation of eight to ten glasses of water a day can help prevent illness, keep bones and muscles healthy, help maintain weight, improves brain function and top it all, acts fuel to activities throughout the day.
  2. Always Eat Fresh: It is imperative to make sure you are eating the right foods, the right way to fitness and health. Always picks freshly harvested foods to extract the best benefits they offer. Load up on mangoes, plums, tomatoes, berries, watermelon, oranges. It takes longer for the stomach to digest food plus the hot weather does not allow you to load up on too many foods. It is good to have lighter meals rather than having heavy ones, especially at night. Load up on more body cooling foods and more hydrating foods that will help you keep going in this heat. Eat more watermelon, sesame, coconut water, cucumber, mint, fennel seeds. Go for nutritional supplements rich in Antioxidants and Vitamins.
  3. Mix Pleasure with exercise – Lifestyle modification: Regular exercise has been shown to improve heart health, reduce pain and improve stress. Enjoy hiking, gardening and the great outdoors. Turn simple activities like going to the zoo or visiting a park into exercise by using the stairs, taking the long route or even adding in some stretches.
  4. Stay Shady: We all love the summer heat, but it is important to stay in the shade whenever possible. Try to limit your time in the direct sunshine between 10 am and 4 pm, when UV exposure is at its peak. If you are going to be outside, be sure to apply plenty of sunscreen 30 minutes before sun exposure. It is also a good idea to wear a hat and sunglasses whenever possible.
  5. Sleep Well & Stay Cool: Sleep plays a vital role in your health and well-being. Getting enough quality sleep at the right times can help protect your mental and physical health, safety, and quality of life. Wear lightweight, light-colored clothing; choose light, breathable fabrics such as cotton. Go swimming, cycling, etc.

This is the season when one should pay that extra attention in restoring health and well being. This season, follow the above 5 simple tips to feel alive and rejuvenated. .Once these tips become a habit a part of the lifestyle, you are sure to have the best summer experience this season and seasons to come.

Written By : Dr. Apurva Vyas
Healthy Eating Habits

There are two types of people on earth, those who ‘ live in order to eat’ and others who ‘ eat in order to live’. The choice of type put the people under the category of a healthy or unhealthy lifestyle and leads them towards either negative or positive consequences, the outcome of the choices they made.

Does ‘healthy eating habits’ really make any difference in our lives?

Let’s go step-by-step to understand the topic of concern affecting one and all, through the importance of food, advantages, and disadvantages of healthy and unhealthy eating habits respectively.

Why does human being require to eat food?

The human body requires energy to perform all the basic functions of the body like; breathing, digesting food, keeping it warm, helping repair the body, inducing growth and maintaining a healthy immune system. The energy substances are already there in the form of nutrients in a variety of food. A calorie is a basic unit of energy that we get from the food we eat. In other words, you can say that calorie is a fuel which is stored and burnt by our body as per requirement or habit we have cultivated.

Disadvantages of unhealthy eating habits

  • Following unhealthy habits like; eating junk food regularly leads to the risks of obesity, Cardiovascular disease, Type 2 diabetes, liver disease and certain types of cancers too!
  • Poor diet habits can compromise the capacity to work and gradually develop tiredness and stress which contribute further to the risk of being overweight, high blood pressure, tooth decay, and some other illnesses.
  • Processed or packed foods which are frozen or canned contain much extra sugar, salt, oil, calories and preservatives which increases the food’s shelf life but collectively all these increases the risks of hypertension, high sugar levels, heart disease etc.

Advantages of healthy eating habits

  • By following healthy eating habits, The first advantage you can see is lowering the risk of heart diseases.
  • It will help you to boost your mood and reduce the stress levels, and also will help you to perform all daily physical activities well.
  • Food with good nutrition combined with physical activity will help you to lead a healthy weight and lifestyle and reduces the risk of chronic diseases like cancer.
  • Diets rich in fibre such as vegetables and fruits may reduce the risk of obesity, health problems and type 2 diabetes.
  • Healthy eating habits, overall, helps you gain the benefit of weight loss, stroke prevention, building better mood, efficiency, and better memory.

So by this time, you understood the importance of healthy eating habits type of food intake and the disadvantages of unhealthy food habits. Sometimes even unconsciously you follow such unhealthy habits under certain circumstances.

Environment or conditions that foster unhealthy eating habits, you need to avoid

  • In a corporate culture or such meetings, people never pay attention or are not aware of which types of low fibre calories or bad fat foods they consume. Even during the functions or party, people over tend to overlook the amount of food they consume.
  • People working late night, the majority of times fall into the habit of nighttime noshing, the habit of eating late night just to keep them awake. This habit contributes to more weight gain significantly.
  • Working mothers, sometimes in the absence of time, often send their children to school with junk foods like salty potato chips, bread or sandwiches, cookies or fruit juices available as tetra packs.
  • Generally, the people or children who work continuously on computers, watching TV or playing a video game, they often follow the habit of mindless snacking or consuming food more, which results in weight gain very easily.
  • People who are always in rush hours conditions are used to finish their breakfast, lunch or dinner in hardly 10 or 15 minutes. This habit doesn’t allow your brain to signal that you are full and you gradually, following such habits, gain more weight.
  • Extreme emotions whether good or bad and in stressed out conditions, people eat more and over the period, gain more weight unconsciously.

Steps to healthy eating habits

  • First, you need to understand, how much calories your body needs to perform basic metabolic functions and daily physical activities using online calorie calculators.
  • You need to understand and know the type of food and how many calories per gram, it contains.
  • Apart from Calorie concern, it would help if you even focused on the portion control and choosing nutrient-rich foods which are of prime importance. Your food should be the mixture of carbohydrates, protein, fat, minerals and vitamins. You need to choose the portion very wisely and as per your body’s essential requirement only.
  • Have the habit of keeping more fruits, low-fat dairy products, fresh vegetables, whole-grain foods in your diet plan.
  • Cultivate the habit of having home-made food at home or work.
  • Don’t skip or delay your meals, as later on you will end up eating too much or choosing an unhealthy snack.
  • Take a small plate and serving in the beginning, chew your food well; this time, consuming process will help you eat the right amount of food your body requires.
  • Drink water instead of high-sugar drinks.
  • Resins or fibre-rich foods will help you feel full and achieve satiety value so you would eat less and consume fewer calories.

These are the few points or steps you can follow to plan out your balanced diet, however, if you are still not sure about this calculations and pattern of developing a healthy eating habit, consult a good dietician. If you are really over-weight and failed to follow healthy habits or not succeeded in stopping the weight gain with related health issues, you should consult a good obesity expert.

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