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Mental health tips: How to prevent depression, manage moods in winter | Health

While winters are wonderful for lots of people, they can be whole of woes for many others. On a single hand, there’s very good foods and the proper urge for food to appreciate it, on the other there are winter health problems that can spoil all the fun. Despair and temper diseases are also widespread in winter season time taking into consideration there is just not ample sunlight and that can impact secretion of selected hormones. There are methods to tackle each and every season out there and winters shouldn’t be exception. Managing your moods in wintertime can be effortless if you are consuming the suitable food items, drinking lots of h2o, juices and other hydrating beverages. Make absolutely sure to phase out in the sunlight any time you get the opportunity. Get resourceful and get you active with a hobby that you can adhere to from the confines of your home. Get your vitamin D and B12 stages checked and do not ignore to continue to be linked with your mates who can promptly carry up your mood. (Also read through: 10 quick ideas to take care of your psychological wellness)

“As much as we all wait around for winters to come, inner thoughts of reduction or liberty does arise in every now and then. Shorter days usually means less publicity to organic mild which can impact our emotional health and fitness as perfectly as bodily well being. Then holiday break time, time of marriages in India, brings its very own stressors. Intake of alcohol also goes up alongside with the expectations from our beloved kinds,” says Arouba Kabir, Mental Health counselor & Founder, Enso Wellness.

Listed here are couple of factors instructed by Arouba you can do this winter season in buy to preserve your mental and emotional health in check out.

Maintain you hydrated even if it is really warm drinks

Heat drinking water or juices are amazing way of retaining on your own hydrated. A cup of coffee or tea in a working day is very good but not as well a great deal due to the fact it can lead to habit.

Be very careful of destructive written content

Being indoors would unquestionably improve screen time, so be informed and mindful of the information you are looking at for the reason that it certainly does have an impact on your emotional and mental wellness. What we really feel to ourselves be it emotionally or physically, it exhibits in our individuality.

Self-treatment

Apply moisturiser, choose heat baths, physical exercise a very little if not additional, use a lip balm, oil your hair, take in healthy food items, have a regime and sleep on time. These are some of the couple points we must not miss out on as it may effect our overall body picture or make a location-on weight which absolutely does effects self confidence.

Just take time to unwind, unwind

Acquire care of your psychological overall health. You can do that by protecting a journal for yourself, expressing your requirements and requirements, constructing nutritious associations with individuals, perhaps viewing a therapist if you have to have to, meditating even if 10 minutes a working day are number of very essential issues in purchase to feel serene peaceful and tranquil so that you can be successful and joyful.

Get your Vitamin D and B12 ranges checked

Just take these vitamin nutritional supplements or the essential food items as these natural vitamins can directly effect our moods and can make us really feel gloomier and sadder.

Social connections

It really is critical to continue to be related with folks, as it can make us experience supported. So go out strategy people very little coffee dates with your cherished types. We are known as social animals for a purpose.

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December 31, 2022
Fitness tips to keep osteoporosis away and prevent falls | Health

Bones are built up of a structural ingredient acknowledged as hydroxyapatite and a protein referred to as collagen where by hydroxyapatite tends to consist of modest crystals of calcium and phosphorus and allows with the stiffness of the bone while collagen is a protein molecule that binds the hydroxyapatite crystals jointly and generates tensile toughness in the bone. Nonetheless, one’s bone wellness tends to get influenced because of to a variety of health and fitness troubles and a person of them is osteoporosis.

What is osteoporosis?

In an job interview with HT Way of life, Dr Nitish Arora, Trauma, Limb Reconstruction, Deformity Correction and Paediatric Orthopaedic Surgeon at Medicover Hospitals in Navi Mumbai, stated, “It is a skeletal ailment that has an effect on equally these parts of a bone in terms of decreased good quality together with amount. This weakens the bone and would make them prone to fracture even with minor falls. Did you know? Osteoporosis is a silent condition until eventually sophisticated by a fracture in the aged.”

He added, “The most typical web-sites of fracture contain hip, wrist, and backbone fractures. It is a person of the widespread issues that one can come upon and interferes with one’s ability to have out each day activities with relieve. On the other hand, there is excellent news! It is doable to avert this dilemma by adhering to a healthful life-style.”

Some critical ideas to hold osteoporosis absent

Dr Nitish Arora advised the pursuing preventive actions for osteoporosis:

1. Physical exercise – Are you mindful? Common and enough training will aid to reinforce the bones and muscle mass. It will be essential for you to choose for fat coaching. Executing so can raise muscle mass and make your bones more powerful. Try to work out for at least 5 days a 7 days for 40 minutes and you will truly feel great. Not only this, you can wander, cycle, do yoga, operate, swim, and even jog. Strength schooling will go a prolonged way in helping you to present aid from pain and swelling. Try out to also do stretches for the back and retain appropriate posture. Moreover, the gait have to be taken care of throughout the lifespan to avoid fracture. Steer clear of overexerting as it can guide to an personal injury.

2. Choose for a calcium and vitamin D-wealthy diet – You will have to give up on spicy, oily, and canned foods and take in a nicely-balanced diet plan. Check out to have calcium and vitamin D-wealthy food stuff in a typical diet regime which allows to bolster the bones. Go for milk, cheese, and other dairy foods. Inexperienced leafy veggies, this sort of as broccoli, cabbage, okra, soya beans/ragi, tofu, nuts, salmon, cod liver oil, egg yolk, sunshine-dried mushrooms, or vitamin D-fortified foods are also superior alternatives. Acquire calcium and Vitamin D supplements as for every the doctor’s assistance.

3. Get plenty of sunlight – It is excellent for the bones. Check out to expose yourself to the sunlight in the early morning around 8:00 am. Do not do so during the afternoon as the solar can be severe on the pores and skin.

4. Do not get oral glucocorticoids or any prescription drugs without having the doctor’s tips. Also, do not use antacids or some other medicine (anticovulsant) that raises the odds of osteoporosis and fracture. Limit caffeine intake to a lot less than 1 to 2 servings per working day.

Recommendations to prevent falls

Dr Nitish Arora encouraged, “It is required to make improvements to lights on the staircase, alongside the corridor, evening lamps, in the kitchen, bathroom to steer clear of falls. Try to install grab bars in close proximity to the toilet seat, in the bathing spot. Decide for non-slip mats exterior the washroom, kitchen area, bedroom, and living home. Install handrails alongside the stairs, and corridor, get rid of rugs, and other obstacles or clutters from the flooring or pathway that the aged of our home are very likely to use on a regular basis. Do not keep the floor vet as 1 can slip and tumble. Keep away from keeping furnishings in in between though walking as there are odds of falling.”

At present, the cases of osteoporosis are rising at a speedy charge. It is the require of the hour to follow some foolproof suggestions to maintain osteoporosis at bay. Acquire superior care of your bones and direct a nutritious existence.

December 5, 2022
7 heart health tips to prevent cardiovascular diseases this festive season | Health

Cardiovascular disease is a global issue and many factors contribute to it – some of which we can’t control. However, amid the festive season, we need to be extra careful of our heart health.

In an interview with HT Lifestyle, Dr Tilak Suvarna, Cardiologist at the Asian Heart Institute in Mumbai, suggested a few ways in which we can prevent cardiovascular diseases this festive season and achieve mastery over our heart habits. They are –

1. Meditate mindfully – Meditating daily has been known to help reduce stress. Additionally, try to avoid unhealthy coping mechanisms like overeating, drinking, or smoking when you’re feeling overwhelmed – these will only make things worse in the long run. Mindfulness also helps you maintain the discipline of taking existing medications on time.

2. Avoid excess smoking and alcohol – While enjoying the festivities, it’s important to be aware of what your heart needs. Avoid excessive smoking, using smokeless tobacco, or being exposed to second-hand smoke. These things can reduce the oxygen in your blood, leading to increased blood pressure and heart rate.

3. Sleep soundly – A good night’s sleep is essential to maintaining a healthy lifestyle. This is highly underrated. Late nights out celebrating can wreak havoc on your sleeping patterns and as a result, your body clock. Whenever possible, make sure to get the proper amount of sleep and rest. Lack of sleep can trigger a higher risk of obesity, high blood pressure, heart attack, diabetes and depression. A healthy sleep cycle refers to at least seven hours of sleep each night.

4. Take the stairs – No matter how much rest you give your body during the holidays, it’s important to stay active and get at least 30 minutes of exercise every day. Regular physical activity has been shown to reduce the risk of obesity, high blood pressure, cholesterol, and diabetes. Taking the stairs instead of the elevator is one small step that can make a big difference in your health.

5. Eat fresh – A healthy diet is essential all year round, but it’s especially important during Indian festivities when there are often tempting sweets and oily foods everywhere. Try to consume plenty of fruits and vegetables on a regular basis to help protect your heart, improve your blood pressure and cholesterol, and reduce the risk of type 2 diabetes. Limit your intake of or avoid processed foods or drinks, sugary snacks, and salty snacks as much as possible.

6. Read a lot – Reading is known to reduce stimulation and make room for thinking deeply about one’s choices. Whenever there is a problem you’re faced with, there’s a book that has an answer. Reading helps us be more present, in the moment and aware of our mind and body.

7. Yoga helps – Yoga is believed to help detoxify the body, mitigate chronic fatigue, enhance endurance, improve organ and immune functions. Thus, it is known to lower cardiovascular risk factors and promote a healthier lifestyle.

Following a healthy lifestyle plan by achieving the above tips is key to prevention and this is entirely in your hands.

October 30, 2022
Heart health tips: Can you prevent sudden cardiac arrest? Here’s what to know | Health

South East Asians have quite superior chances of coronary artery illness, almost 2-3 periods increased than Caucasians though Indians have a tendency to have subtle coronary artery ailments with all vessels involved. A person precise characteristic of Indian coronary artery condition is that they have a inclination to fast regenerating artery disorder like, if 1 has a blockage and he does not get sufficient therapy then a clean blockage will preserve coming in from time to time.

As much as unexpected cardiac arrest is involved, in the United States, there are about 3 and a 50 percent lakh fatalities owing to unexpected cardiac arrest each individual year and on the opposite, if we appear at Indian knowledge, close to 6 lakh sudden cardiac arrest fatalities are described each individual calendar year. It is stated that only 12{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of sudden cardiac arrests in the US can be dealt with and so, the mortality charge in unexpected cardiac arrest is pretty much 88{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c}.

Now, in a location like the US, where there is so a lot awareness and men and women have devices like Automated External Defibrillators readily available in general public spots, the final result is 88{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} mortality, then in India, the mortality rate is substantially greater. Unexpected stoppage of the heart by virtue of having a quite rapidly heartbeat the place the heart contracts at a very rapidly charge is identified as a cardiac arrest exactly where, a couple seconds later on, the particular person loses consciousness and has no pulse because the heart’s potential to pump blood to the mind, lungs and other organs is hampered.

If it does not revive in next 10-20 seconds, then the individual dies on the location therefore, anytime a human being suffers from a cardiac arrest at residence or in a workplace, practically 20{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of them die, amongst the relaxation 80{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} who are rushed to the closest hospitals, 10{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} might die on their way to the healthcare facility if they are not taken in an ambulance outfitted with expected services. The relaxation 70{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} may well survive if they reach the hospital on time, by advantage of owning a speedy angiography or some drug that can dissolve the clot.

Why unexpected cardiac arrest deaths take place?

According to Dr Rakesh Kumar Jaswal, Director and HOD of Cardiology at Fortis Healthcare facility in Mohali, a sudden cardiac arrest takes place thanks to a cardiac ailment. He explained, “In the case of cardiac illness, 80{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of folks have coronary arteries which are blocked thus, the patients may not even get a prospect to complain about the soreness. So, it is really essential to diagnose coronary artery disorder perfectly in advance if a unexpected cardiac arrest demise has to be prevented.” He additional, “About 20{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of sudden cardiac arrest deaths are due to diseases like cardiomyopathy with are hereditary. So, if you have a household heritage of coronary heart illness, then you need to get oneself examined for it way too.”

Avoidance recommendations:

Dr Subhash Chandra, Chairman and HOD of Cardiology at BLK Max Clinic, asserted that a particular person who has survived a cardiac arrest is probable to knowledge more of them in the foreseeable future. Conversing about how prevention for cardiac arrest can be categorized as major or secondary, he said, “For key avoidance, which is mainly for the reason that of acute coronary heart assaults, one has to be on the lookout for the hazard aspects that bring about a heart attack. In the current situation, a good deal of young people today are suffering from coronary heart attacks and a great deal of celebrities have fallen for it too. This is since people today generally have abnormalities in their heart muscles or electrical channel abnormalities.”

So, principal avoidance involves:

1. Glimpse out for the brings about of coronary heart attacks.

2. Comply with a healthy lifestyle.

3. Work out on a regular basis

4. Stay away from fatty meals

5. Prevent using tobacco, alcoholic beverages, and tobacco.

6. If you have hypertension or diabetes, then you ought to endure well timed test-ups and preserve them beneath control.

About secondary prevention, Dr Subhash Chandra discovered, “If you have survived a heart assault just before, the pumping of your coronary heart drops to considerably less than 35{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c}. Beyond waiting around for a month or longer right after the heart assault recovery (be it by angioplasty or a bypass or any drug), you are susceptible to recurrent sudden cardiac arrest and hence you are suggested to have a basic safety system in your entire body. It is in the form of a specialized pacemaker termed AICD (Automated Implantable Cardioverter Defibrillator). This is implanted in your physique and the wires are attached to your coronary heart. It monitors the coronary heart and sends shock waves every time necessary to restore heartbeats.”

As for each Dr Rakesh Kumar Jaswal, avoidance for unexpected cardiac arrest involves:

1. Satisfactory degree of screening from time to time as significantly as the chance of coronary artery ailment is worried and the severity of coronary artery condition is present in a individual.

2. Smoking cigarettes must be discouraged.

3. Next a healthy life-style is a ought to.

4. Avoiding fried meals, surplus carbs, and high sodium ingestion

5. Indulging in a Mediterranean diet regime

6. Normal screening for other risk components like diabetic issues, hypertension and significant cholesterol amount

7. Weight problems is a big possibility variable for unexpected cardiac arrest, coronary artery disorder, blood tension, and diabetes. So, holding on your own fit is a ought to.

8. Eat at correct time, and stick to your schedule. Consume breakfast like a king, lunch like an normal person, and supper like a beggar, at minimum 2 several hours prior to you go to the mattress.

9. 45 minutes of moderately rigorous physical exercise is obligatory.

10. Averting significant stages of substantial saturated fats.

11. Tobacco in any kind has to be avoided.

October 27, 2022
Wayland Health Department Shares Tips to Prevent Spread of Mosquito-borne Illnesses
For rapid launch

WAYLAND — With hotter weather conditions now listed here, Director Julia Junghanns and the Wayland Wellness Office desire to remind neighborhood users of important security strategies to avert mosquito bites and steer clear of mosquito-borne disorders.

Mosquitoes are most common from Might to August, but stay lively till the to start with time temperatures fall beneath freezing. According to the Massachusetts Division of Public Overall health (DPH), mosquito bites in Massachusetts commonly outcome in pores and skin irritation and itching. Nevertheless, major conditions including West Nile virus (WNV) and Japanese Equine Encephalitis (EEE) are also spread by mosquitoes in uncommon situations. These viruses can induce disease ranging from a mild fever to extra critical disease like encephalitis or meningitis.

The Health Division functions to avoid the breeding of mosquitoes by means of stormwater catch basin therapies working with larvicide briquettes and larvicide spraying by helicopter in the spring. The Office also participates in a mosquito management method with East Middlesex Mosquito Regulate Undertaking, which handles mosquito trapping, pinpointing populations and surveillance of conditions and species.

“The Wayland Health and fitness Division requires measures for the duration of the spring and summertime to assist decrease the prevalence of mosquitoes in City, but there are also ways that inhabitants can just take to support in our initiatives,” Director Junghanns said. “Residents can be confident that we will actively monitor the mosquito surveillance results in Town, as nicely as information from bordering cities, and will keep people updated on any new developments.”

With recent rains and sizzling weather, people are encouraged to just take actions to decrease mosquito breeding habitats in their individual yards. Residents should really use the next recommendations courtesy of DPH to assistance avert mosquito breeding and the unfold of WNV and other mosquito-borne conditions:
- Mosquito evidence your residence and drain standing water in your yard.
- Vacant h2o from areas where mosquitoes generally lay eggs, including neglected swimming pools, h2o in loose-fitting pool covers or tarps, unscreened rain barrels, rimless tires, and plastic toys, flower pots, trash barrels/containers. Look at rain gutters, such as all fittings and drains.
- Tires ought to be disposed of properly or saved inside.
- Garbage barrels, wheelbarrows and tiny boats should be lined or saved upside down.
- H2o in wading pools and birdbaths need to be transformed weekly.
- Infrequently used pools ought to be included or correctly maintained.
- Some mosquitoes like to occur indoors. Preserve them outside the house by getting tightly-fitting screens on all of your home windows and doorways. Repair any holes in screens and monitor doors and change worn weather conditions stripping.
- Continue to keep the grass in your property cut limited and shrubs trimmed.
- Once a 7 days empty and scrub, switch about, protect or toss out any merchandise that keep water.
- Rainwater or rain/collection barrels guidelines:
  
  Often use a mosquito-evidence display to seal and go over the rain barrel or other water-saving container. Mosquito-evidence screen is a really great mesh, usually 1/16 of an inch. If the barrel is protected, this will lower the probability of mosquitoes turning out to be a problem.
  
  If the barrel is holding a ton of h2o take into consideration acquiring mosquitofish, or contemplate dealing with with merchandise containing Bti (generally read the solution label and use in accordance to the guidelines).
  
  Keep the rain barrel lid and connectors sealed to assistance maintain bugs out.
  
  Be positive to generally take out the h2o that pools at the top of the barrel at the very least when or two times a week.
  
  If attainable, put your barrel on a area that will soak up any water that overflows so it does not pool and make a mosquito habitat.
  
  Routinely examine your rain barrel program. Check out for cracks or leaks. Be sure that all fittings and seals are intact and that no h2o accumulates on the floor all-around the barrel.
  
  Cleanse the barrel on a standard basis. Drain it absolutely and clear it out at the very least twice a calendar year.
Inhabitants should also choose safety measures suggested by DPH to prevent mosquito bites:
- Be mindful of peak mosquito hrs:
  
  The several hours from dusk to dawn are peak biting situations for several mosquitoes. Mosquitoes are far more lively in damp, shady areas, throughout cloudy humid times, and at night time. Get more treatment to use repellent and protecting outfits, and/or keep away from these places and occasions of day where mosquitoes are much more commonplace.
  
  There are some emerging mosquito species that are out and active for the duration of the day. Be sure to guard oneself and family users in the course of the working day also.
- Have on protecting apparel:
  
  Clothes can assistance lessen mosquito bites. Whilst it may perhaps be difficult to do when it’s very hot, wearing extensive-sleeves, lengthy trousers and socks when outdoors will help continue to keep mosquitoes away from your skin.
  
  Include up the arms and legs of young children participating in outdoors. Infant carriages and playpens should really be coated with mosquito netting.
- Implement insect repellent when you go outdoor.
  
  Use a repellent with DEET (N, N-diethyl-m-toluamide), permethrin, picaridin (KBR 3023), IR3535 (3-[N-butyl-N-acetyl]-aminopropionic acid) or oil of lemon eucalyptus [p-menthane 3, 8-diol (PMD)].
  
  DEET merchandise ought to not be utilized on infants below two months of age and should be made use of in concentrations of 30{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} or less on more mature kids.
  
  The Middle for Sickness Handle has not too long ago stated oil of lemon eucalyptus as delivering security from mosquitoes, having said that, it must not be made use of on little ones underneath three years of age.
  
  Permethrin products and solutions can be effective but are supposed for use on things such as outfits, shoes, mattress nets and tenting gear and should really not be utilized to the pores and skin.
  
  Guard pets and horses from mosquito bites.
  
  Constantly observe the guidance on the label of any repellent.
For extra facts on mosquito-borne ailments, you should go to the Massachusetts Department of General public Health’s web page below.

Massachusetts DPH possibility maps might be found below. Much more CDC avoidance strategies might be found here.

To see the full community well being recognize, be sure to click on listed here.

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July 8, 2022
Singer KK’s demise: Doctors suggest tips to prevent sudden heart attacks
Though the nation mourns musician KK’s coronary heart-breaking demise soon after struggling a heart assault on May 31, the middle-aged singer’s passing only reiterates the seriousness of cardiovascular disease. The soaring conditions of cardiac deaths these as actor Puneeth Rajkumar apart from singer Krishnakumar Kunnath (KK) has alarmed denizens. Hence, now far more than ever ahead of early identification and management is of the utmost great importance to avert these sudden cardiac deaths.

So, we solicited the smart counsel of renowned Cardiologists to carry you ideas to reduce unexpected heart assaults and ways to stay in the peach of heart health and fitness.

Prudent behavior to retain a balanced heart and liver

Dr Saikat Kanjilal, Expert – Interventional Cardiologist at Manipal Clinic speaks of how cardiac arrest is the main lead to of morbidity and mortality in adults. She describes how globally, up to 90{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of cardiovascular sickness can be attributable to possibility elements, which can be substantially decreased by some of the next balanced coronary heart and liver interventions. So, consider a glimpse at some healthier practices she suggests you adhere to to manage a healthy coronary heart and a balanced liver.
1. Cut down ingestion of alcohol and salt, cigarette smoking cessation.
2. Vow to observe physical workout and sustainable fat reduction. It is advisable that an adult need to do cardio bodily action for a duration of a least of 45 minutes for at minimum 5 times a week.
3. Keep away from red meats and processed foodstuff which have a significant articles of Trans fats and saturated fats.
4. It is preferable to consume monounsaturated fatty acids and omega-three fatty acids.
5. Include things like foods like nuts and lean meat like fish and poultry meat.
6. People who have modifiable threat variables like hypertension and diabetes must on a regular basis keep an eye on their blood sugar concentrations and blood tension levels and hold them underneath regulate as directed by world wide recommendations and as per their doctor’s information.
Preventative procedures to avert coronary heart disease

Dr Chandan Sourav, Marketing consultant- Interventional Cardiology insists that way of life alterations are essential adding that men and women currently are additional vulnerable to stress. Sharing his two cents on KK’s unexpected demise, he claims, “Such fatalities materialize because of to coronary heart blockages, there are also other variables like arrythmias or genetic arrythmias and Hypertrophic cardiomyopathy or HOCM wherever heart will become thickened that may possibly be at participate in. But most frequent in our Indian scenario is the sudden obstrusion of important arteries of the heart. It can be prevented with early identification and prompt cure.

He recommends choosing healthier foods by eating plenty of veggies and plenty of fruit. “One need to comprehend that after any coronary heart assault, even if the affected individual is saved, he will have to dwell a existence entire of medicines and typical follow-ups so make sure you stay away from this with far better management more than your life-style and restrict comorbidities. But over all, prevent smoking,” he urges.

Also Go through: Singer KK’s demise thanks to cardiac arrest: Medical professionals explain how to know if you are at hazard for coronary heart illness
June 8, 2022