Women, more often than not, are juggling numerous responsibilities in and outside the home and often put their needs last leading to an increased risk of developing health-related issues that may remain undetected too. As we've learnt from the pandemic, mental health and emotional well-being are critical to maintaining overall health. There is a noted rise in reported cases of depression, anxiety and chronic stress among women which often remains unnoticed too.

What contributes to health problems in women?

Health problems can arise due to various reasons but timely diagnosis and preventive care can often reduce the severity of illness and contribute to better disease management in the long run. Women often play the role of providers taking on a larger share of household responsibilities and elderly care causing them to neglect their own health issues. These may include heart diseases, diabetes, PCOD, stress, depression and anxiety which are not diagnosed in a timely manner many times. Stress is a major contributor. Remember, you can learn to manage your stress better by doing light yoga, meditation and deep breathing exercises.

Tips to ensure optimal health for women

Here are some tips to ensure optimal health for women.

Make time for a moderate-intensity exercise routine

Exercise regularly for at least 15-20 minutes every day. Exercising helps keep your heart health in check, is a great stress buster and promotes good quality sleep. It is also known to improve your mood as it releases endorphins, a hormone known to make you feel good.

Avoid long breaks between meals

Breakfast gives you the energy to power through your day. After 7-8 hours of fasting while you sleep, your body needs enough nutrition to carry out your day-to-day activities. And it is ever so crucial for women as they are always on their toes!

Get good quality sleep

Caught up with social obligations and household responsibilities, women ignore the signs of fatigue due to lack of sleep. At least 7-9 hours of good quality sleep is crucial for optimum health. While it keeps you energized and refreshed, it also helps improve your mood and prevents the risk of diabetes and heart-related problems. Therefore, establishing a good sleep routine should be a priority.

Regular health checkups

Make sure you get your health checkup once or twice a year at a minimum. A health checkup can help with early diagnosis and put you on track for healthy disease management. Lupin's Shakti Program raises awareness of cardiovascular diseases in women and encourages women to get tested for cardiovascular diseases regularly to ensure early detection and disease management if required. Osteoporosis, urinary problems, heart disease, depression, weight gain and hot flushes are just a few issues menopausal women face. Regular check-ups with your gynaecologist would go a long way in helping you prepare for what's to come.

Maintain a healthy lifestyle

Our diets define us – cutting down on sugar intake, refined carbs and junk food will go a long way in helping you maintain optimal health. Instead, opt for a diet rich in lean proteins, healthy fats and a moderate amount of carbs and fibre. Women who are trying to conceive are recommended to include foods rich in folic acid. On the other hand, menopausal women are advised to include a Calcium and Vitamin D -rich diet to keep their bone health in check.

Takeaway

Lifestyle-induced women's health risks could be easily prevented or controlled through healthy choices. Implementing these healthy choices early with an element of discipline can make a big difference! Remember, you deserve just as much as you give to others! Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader's situation.  

”How sick is too sick to exercise? When can I resume my workout?”, these questions can haunt anyone who strictly follows an exercise routine. No questions about the health benefits of exercising, however, strenuous exercises while recovering from a serious illness can be hazardous. Returning to exercise after sickness can be strenuous on the body and even intensify the symptoms of a sickness. Overtaxing your body after a prolonged illness can be risky. Your muscles would have been idle for weeks and will get sore a lot quicker. One could risk a muscle sprain or a tear.

Ideally, suffering from a common cold with the usual symptoms of a runny nose, or a sore throat is not a good reason to skip your exercise; instead exercising in this condition can help speed up your recovery. On the contrary, after a week or maybe a month-long of nasty illness, returning to regular exercise regimens can be a challenge.  It is a known fact that after a long illness, your cardio-respiratory fitness has drastically diminished and all your body energy is drained fighting the infection and jumping back to routine can do more harm than good. One’s immune system isn’t back to its full strength after fighting off an illness. Routine exercise increases immunity, but overtaxing your body could lead to a drop in immunity for the next 24 hours. 

Ideal Time To Start Your Workout

The answer is to Wait. Wait until your symptoms have disappeared. Wait until you have gained enough strength. Wait until your body decides you’re ready for it. For e.g., while recovering from a respiratory illness wait at least 2 weeks after your symptoms have resolved to start your workouts. Avoid working out even when you have a fever. Your body temperature is already high and exercising will not only cause your heart rate to increase but also dehydrate your body. You may also consult your doctor for advice on when you can start your workout and the intensity of workouts.

When you finally do start with your workouts, avoid being too harsh on yourself. Do not try to make up for all your missed days at the gym. Rather start with a workout plan that is of shorter duration and lower intensity. Over-working after a prolonged illness can result in elevated cortisol level which is an anti-inflammatory and immunosuppressive thus preventing the immune system from fighting infections towards repairing muscles and thus making your muscles sore. The depression of your immune system can cause the illness to come back, sometimes stronger than before. Make sure to stop when you feel dizzy or nauseated.

The aim should be to resume your workouts slowly and at the same time learning to listen to your body and in knowing when to stop considering your present health condition. Here are a few tips you can follow to resume your workouts:

Test Yourself

• Make sure you have a normal resting heartbeat. This is a good indication that you are ready to start working out again.

• Assess your breathing. In case you feel fatigued or out of breath, you probably aren’t ready to start with the workouts.

• Doing only 50% of your pre-sick workout is suggested. Work up gradually from 50% to help your body ease back into your exercising routine.

Read More About 14 Things That Cause Fatigue

Tips To Prevent Relapse

• Take it easy with your workouts. Switch to shorter, slower and lower intensity exercises.

• Nourish your body with a well-balanced diet and plenty of liquids. Fruits and vegetables are good choices. Drink lots of soups and broths.

• Get enough sleep.

• Do not exert yourself.

• Stop feeling guilty. Take your time to emerge stronger and healthier.

Tips For Resuming Workouts

• A good way to resume exercising is ”not to rush it”. Make full recovery before you return to your exercise routines. Avoid vigorous exercise immediately after recovering from a cold or flu; Start with lesser intensity and shorter duration workout plans for the first few days after recovering from an illness.

• Make sure to complete your course of medications.

• Stay inside, especially in chilly weather and avoid outdoor cardiovascular exercise. And, stay warm. Hooded sweaters and fleeces are great for keeping your defences up and your head and neck protected.

• Boost your immunity by increasing your intake of vitamin C.

• Don’t panic or get depressed because you weren’t able to exercise while you were sick. Always make it a priority to manage your stress levels.

• Pay attention to how you feel when you start working out. Make no compromises when it comes to your health.

• Don’t linger in damp clothing. The cold, damp clothes could lower your body temperature further, making you more susceptible to catching a cold.

• Try isometric exercises. They are exercises that are done with your body completely still and prevent moving through long ranges of motion.

Must Read About: How to Stay Fit and Healthy?

Follow the above-mentioned healthcare routine to resume your exercise schedule smoothly. Make a complete recovery and there won’t be anything keeping you away from returning to your previous levels of fitness.

Read More About: What Is the Best Time To Exercise?

Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients, and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.

A panic attack is the feeling of sudden and intense anxiety, fear and panic. The condition is twice as likely to occur in women than in men. As these attacks are spontaneous, individuals often become preoccupied with the fear that they may occur again, at any time. The symptoms include trembling, disorientation, nausea, rapid and irregular heartbeats, dry mouth, breathlessness, sweating and dizziness.   Most panic attacks can last anywhere between 5 minutes to half an hour. Thus, interfering with many aspects of personal life causing them to avoid work, school or situations where they fear a panic attack may occur. People are often embarrassed to share what they experience, distancing themselves from family and friends who could support them.  

Handling A Panic Attack:

It’s important to confront your fears and not let panic attacks control you. Here are a few tips to help cope with a panic attack –

• Gain knowledge of your condition:

Understanding what is happening in your body, is the first step in overcoming the panic attack symptoms. Gather knowledge and work on the factors that may trigger an attack. In a panic attack, anxiety which is the body’s ”fight or flight” response to uncertainty or trouble is misinterpreted as being the dangerous giving rise to the barrage of symptoms. Although these symptoms may seem as if you are dying or having a heart attack, it’s completely harmless.  

• Practice relaxation techniques:

Relaxation techniques help to calm the body, relaxes the muscles and aids in thinking more rationally. These also halt the production of stress hormones likes adrenaline. Relaxation methods include calm breathing and deep muscle relaxation.

• Calm breathing:  

We tend to breathe faster or hyperventilate when we are anxious. This over-breathing can leave us feeling lightheaded and dizzy. Calm breathing helps to reduce some of these symptoms. Practice calm breathing by inhaling through the nose for 4 seconds, then holding your breath for 1 or 2 seconds and exhaling through the mouth for 4 seconds. Pause for a few seconds before repeating the same again. Calm breathing regulates oxygen intake and reduces dizziness, lightheadedness and tingling sensations associated with over-breathing and should be practised twice every day for 5 minutes.

• Deep muscle relaxation:

Deep muscle relaxation eliminates muscular tension, stress and should be practised every day as a preventive mechanism, not just when in panic and stressful situations. Here you begin with tensioning a target muscle group like the neck or shoulders. Take deep breaths and tense the muscles as much as possible for 5 seconds. Release the tension and exhale. Remain relaxed for the next 15 seconds before moving on to the next muscle group.    

• Change the way you think:

Thoughts associated with panic attacks can be grouped into two categories: overestimating and catastrophizing. To break the cycle of panic attacks, we first need to change the way we think and then change our actions.

Overestimating is guessing what will happen next, these are not facts. Remember that your fears are unlikely to happen.

Challenge your catastrophic thoughts by imagining the worst possible thing that could happen and then think of a way of coping up with it.

• Facing your fears:

You need to face situations, places and activities that you have been avoiding in fear of suffering a panic attack. Make a list of such activities or situation and try exposing yourself to these, for a brief period to start with and then gradually extending the time. Facing what you fear is sometimes frightening. Take your time and you will eventually be able to overcome your anxiety.  

Living in fear of a panic attack and avoiding situations that may cause them only leads to an unending cycle of fear and anxiety. The goal is not to eliminate attacks but to manage them without fear.

Ways to Prevent a Panic Attack:

• Practice breathing exercises.

• Workout regularly. It will help to manage stress, release tension, improve mood and boost confidence.

• Eat regular meals.

• Avoid alcohol, caffeine and smoking as these can worsen panic attacks.

• Become a part of a support group. These groups help you with useful advise on effectively managing panic attacks.

Living With Diabetes

”Sometimes you would have low blood sugar and you might just wake up in a panic because you are dying, and you sit in dark drinking your juice box and that's okay. We all have the weird little things we have to do in order to stay alive”- Ashley Anne

The above scenario is common for diabetic patients across ages and gender. They need to stay aware or alert when it comes to their blood sugar levels. Diabetes, a metabolic disorder, affects all organs in the patient’s body.

Juvenile Diabetes

Juvenile Diabetes is also known as Type 1 Diabetes diagnosed mostly in children and young adults. This happens when their body stops producing insulin. At times, people tend to leave out the obvious signs of the disease. You need to look out for blurry vision, fatigue, slow healing wounds, especially cuts, weight loss, bruises etc.

Being diagnosed with Juvenile Diabetes can be equivalent to a roller coaster ride with a wide range of emotions like shock, denial, anger, sadness, fear and guilt running through your veins. The period post-diagnosis can be quite challenging, and you need huge emotional support along with time and care to deal with the disease.

Managing Juvenile Diabetes

Dealing with diabetes isn’t always convenient especially when life gets busy but adding some simple strategies into your daily lifestyle can help you to stay healthy and live well. At its core, proper type 1 diabetes management is composed of a handful of elements: blood glucose control and insulin management, exercise, nutrition and support.

Self-Management Of Juvenile Diabetes

Morning: Rise, shine and check your blood sugar. Start your day with a healthy breakfast. Take your medications and don’t forget to have a snack every 2 hours.

Afternoon: Eat a healthy lunch and get some exercise.

Evening: Eat a nutritious dinner and check your blood glucose before and after dinner. Relax and get some sleep

Planning ahead is the key to managing your diabetes. Do not forget to follow your daily diabetes schedule to make living with type 1 diabetes a little easier.

Managing Juvenile Diabetes – Parental Care

As a parent, watching your child grow can be a thrilling experience but you can naturally be traumatized if your child is diagnosed with Type 1 diabetes. The weird thing about Type 1 Diabetes is that it reminds parents, minute by minute, precisely how much they love their child. The theme for this year’s Diabetes day which was celebrated on 14th November was, ”The Family and Diabetes”.   Since diabetes cannot be cured; the management of Type 1 Diabetes is totally dependent on patients and parents. Here’s just a few dos and don’ts:

• Do get involved: Don’t get mad over high numbers and figure out the problem. Address everything as positive as you can.

• Do suggest: Getting involved with a group of people who have been where you have been, is a good thing. They can give you suggestions on devices and means of diabetes management.

• Don’t give up: Dealing with diabetes can be a tedious task for both the child and the parents. Some days fluctuations in blood glucose can be more. Don’t give up on life and be a warrior.

• Don’t forget to celebrate: Anniversaries of the diagnosis date don’t have to be sombre occasions. Rather, think of celebrating living well, despite diabetes.

Be Cautious About:

Serious Lows: Talk to your diabetes healthcare team about handling a low blood glucose emergency.

Shots & Blood Glucose Checks: You might feel scared, anxious or guilty about giving your child a shot or checking blood glucose but remember, your child takes their cues from you, so take a few deep breaths, relax and be assured that it gets easier – for both you and your child.

Telling Others: Though your school nurse, teachers and principal need to know, it’s up to your child to tell his or her friends and others. Before spreading the news, ask your child how he or she feels. If he or she is not ready to share, respect his or her decision and help him or her to feel more comfortable about diabetes.

The Transition To Self-Care

There’s no fixed age to manage diabetes without help. The basic idea is to slowly involve your child more and more in food choices, tracking, listening to their body and other parts of care.

Being Diagnosed with Type 1 Diabetes is an overwhelming experience and living with it requires hard work, resilience, persistence and courage along with self-management and parental care to lead a normal life; that is something to be proud of. Today through this blog we do not celebrate the highs and lows rather the strength is shown by Type 1 Diabetics by dealing with it all day; ”You are amazing”. In this journey, you’ll find that the only way to deal with this disability is to embrace it and not let it define you because you are a Superhero!!

Until we don’t find a cure, live and thrive with it.

Need more information on diabetes and its related diseases? Ask Anya! Chat with Anya Bot here via Facebook and get more information on diabetes management.

Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients, and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.

Diabetes in Pregnancy

A healthy pregnancy is a priority for every mother-to-be, but for women who have diabetes, including those who are diagnosed with gestational diabetes, their health care can become more complex. You have a challenging road ahead of you, but the good news is that there’s a lot you can do to increase your chances of a healthy pregnancy and a healthy baby.

Diabetes in Pregnancy – Complications

Women with diabetes who are diagnosed prior to pregnancy have a higher risk of complications, including miscarriage and birth defects. The good news is that with a plan, healthy strategies, and support, you can control your diabetes, have a healthy pregnancy, and deliver a healthy baby.

Here is how you can enjoy pregnancy even if you have diabetes:

• See your doctor before you get pregnant.

If you have diabetes and plan to conceive, you should talk to your doctor to make sure your A1C levels are normal, talk about medication if it’s necessary or ask to be referred to a nutritionist.

• Lose weight.

One of the best ways to ensure you will have a healthy pregnancy is to make sure you start out at a normal weight. Eat a primarily plant-based diet, avoid excessive added sugars, preservatives, processed foods, and those high in saturated fats.

Read More About 5 Diet Tips for Diabetes Management

• Exercise.

Exercise will help you metabolize food better, control blood glucose and help to control your weight during and after pregnancy. The CDC recommends pregnant women get 150 minutes of moderate-intensity aerobic activity every week.

• Count Carbs.

When planning your meals, know how many carbohydrates are in each food and limit the amount you eat because it will raise your blood sugar.

• Load Up On Veggies.

Vegetables are filled with phytonutrients and fill-you-up fibre, plus they aid digestion and prevent excess weight gain. They also are low calorie and low in carbohydrates, so they won’t affect your blood sugar. Non-starchy vegetables like lettuce, carrots, cucumber, and broccoli are all good choices.

• Cope With Morning Sickness.

Make sure you eat every two to three hours during the day to keep nausea at bay. If you take insulin or pills, eat a few saltine crackers before getting out of bed in the morning and then take your medication to make sure you can keep food down. A small source of fast-acting carbohydrates such as glucose tablets, honey, or juice can help if your blood glucose levels are low. Then have breakfast that includes a healthy protein source like eggs or plain Greek yoghurt.

• Deal With Food Aversions.

Try a fresh green vegetable juice, which is a good source of folate and calcium. This can control your appetite and prevent sugar cravings. Avoid juices with a lot of fruit because it can spike your blood sugar.

• Watch What You Drink.

It’s important to drink plenty of water to stay hydrated during pregnancy. Be sure to avoid juice, soda, sports drinks and sweeteners in coffee and tea.

• Let Yourself Indulge.

It’s OK to enjoy a slice of pie or holiday cookies but take stock of the total amount of carbohydrates you’ll be eating with dessert and if you will need to compensate with medication. If you want dessert, consider having a salad instead of a sandwich as your meal, for example.

• Use technology.

Look for apps that help you log blood sugar, food or count carbs and sensors and continuous blood glucose monitors.

• Continue with care.

Studies show 35 to 60 per cent of women with gestational diabetes will develop Type 2 diabetes within 5 to 10 years. If you have gestational diabetes, it’s important to talk to your doctor about monitoring your blood glucose and making lifestyle changes after your pregnancy.

• Get support.

You might have misconceptions about diabetes in pregnancy, blame yourself or need advice. Seek out the help of a certified diabetes educator, a registered dietitian nutritionist who can help you create a realistic and delicious meal plan or a community of pregnant moms who have diabetes. It’s important to realize that you will need a plan, make healthy lifestyle choices for you and your baby and seek out information. But stick with it, and you can have a healthy pregnancy and a healthy baby.

Also Read About: 10 Home Remedies For Diabetes

Conclusion

When suffering from diabetes in pregnancy, remember it’s important to work hard at achieving excellent control, remember that occasional blood sugar that is higher than you like is not going to do long-term damage to your child. And if you feel yourself getting frustrated and burnt out, try to keep in mind some of the long-term benefits of all the hard work you’re putting into your pregnancy.

What Is Prediabetes?

Prediabetes is a ”pre-diagnosis” of diabetes-you can think of it as a warning sign. It’s when your blood glucose level (blood sugar level) is higher than normal, but it’s not high enough to be considered diabetes. Prediabetes is an indication that you could develop type 2 diabetes if you don’t make some lifestyle changes.

Symptoms Of Prediabetes

Prediabetes has no clear symptoms. Some people may experience conditions that are associated with insulin resistance, such as polycystic ovarian syndrome and acanthosis nigricans, which involves the development of dark, thick and often velvety patches of skin. This discolouration usually occurs around the: elbows, knees, neck, armpits knuckles

Risk factors: The same factors that increase the risk of developing type 2 diabetes increase the risk of developing prediabetes. These factors include:

• Being overweight is a primary risk factor for prediabetes. The more fatty tissue you have – especially inside and between the muscle and skin around your abdomen – the more resistant your cells become to insulin.

• Waist size: The risk of insulin resistance goes up for men with waists larger than 40 inches and for women with waists larger than 35 inches.

• Dietary patterns: Eating red meat and processed meat, and drinking sugar-sweetened beverages, is associated with a higher risk of prediabetes. A diet high in fruits, vegetables, nuts, whole grains and olive oil is associated with a lower risk of prediabetes.

• The less active you are, the greater your risk of prediabetes. Physical activity helps you to control your weight, uses up glucose as energy and makes your cells more sensitive to insulin.

• Although diabetes can develop at any age, the risk of prediabetes increases after age 45. This may be because people tend to exercise less, lose muscle mass and gain weight as they age.

• Family history: Your risk of prediabetes increases if you have a parent or sibling with type 2 diabetes.

• Although it’s unclear why, people of certain races – including African-Americans, Hispanics, Native Americans, Asian-Americans and Pacific Islanders – are more likely to develop prediabetes.

• Gestational diabetes: If you developed gestational diabetes while pregnant, you and your child are at higher risk of developing prediabetes. If you gave birth to a baby who weighed more than 9 pounds (4.1 kilograms), you’re also at increased risk of prediabetes.

• Polycystic ovary syndrome: This common condition – characterized by irregular menstrual periods, excess hair growth and obesity – increases women’s risk of prediabetes.

• People with a certain sleep disorder (obstructive sleep apnea) have an increased risk of insulin resistance. People who work changing shifts or night shifts, possibly causing sleep problems, also may have an increased risk of prediabetes or type 2 diabetes.

How To Check Prediabetes?

Pre-diabetes can be checked using the HbA1c, Fasting glucose test or the Oral Glucose tolerance test.   An A1C between 5.7 per cent and 6.4 per cent suggests prediabetes while a fasting glucose test result between 100 and 125 mg/dL is diagnostic for prediabetes. For the oral glucose tolerance test (OGTT) if your blood sugar is between 140 and 199 mg/dL, your doctor will diagnose prediabetes.

The guidelines for testing blood sugar are based on diabetes risk. If you have any of the risk factors, you should get the test done once. If it’s normal, get it done again in three years. But if you have prediabetes or if you’re a woman who had gestational diabetes during pregnancy, then testing your blood sugar levels every year is recommended. Your doctor will advise you on how often you should check your blood sugar level.

What is the Glycaemic Index?

Glycaemic Index is really a ranking system of carbohydrate foods based on how they affect blood glucose levels. Carbohydrate foods are assigned a number between 0 and 100 based on that effect. A Glycaemic Index of 70 or more is high; a Glycaemic Index of 56 to 69 inclusive is medium, and a Glycaemic Index of 55 or less is low. High-Glycaemic Index foods tend to be unhealthy, especially if you have diabetes or prediabetes. In prediabetes, a diet with lowGI is best for most people. The best way to find out what works for you is by checking your blood glucose and noticing how you feel after eating food, to see how it affects you personally.

Here are some suggestions to control prediabetes:

• Choose fresh fruits and vegetables over canned versions or juices.

• Eat more beans and peas, such as chickpeas, kidney beans, and lentils.

• Limit refined grains, such as white bread, white rice, and processed low fibre cereals.

• Choose whole-grain bread, cereals, pasta, and rice whenever possible.

Need more information on diabetes and its related diseases? Ask Anya! Chat with Anya Bot here via Facebook and get more information on diabetes management.

Millennial Anxiety is real and is a constant threat to the younger generation. Being anxious sometimes due to some circumstances like exams, job interviews, illness, etc. is normal. However, having a constant anxiousness isn’t. Persistent apprehension about some of the other thing can affect mental health. Such kind of mental health issues can lead to underperformance and further aggravate the unrest, and the cycle continues.

Addiction to technology and gadgets

If we look around, we may find so many millennials continuously drowned in their gadgets; some are playing video games, other on social networking or watching some live streaming or videos or rushing to be successful. Staying away from home or alone also could be the factor affecting the status of the mind. There appears to be constant competition in their minds; it could be with themselves or their peers or social networking sites.

Unnecessary Competitiveness

The race could also be to perform better in interviews, in offices, click better selfies or keep oneself up with current trends. There is this ever-increasing thirst for being the best or having the most updated information about popular things. The reason they want to catch up and remain in this competition is not only a result of the evolution of technology but also because of the way the entire society has changed.

Over-analysis

There is a constant evaluation of youngsters by society regarding their lifestyle, career, and aspirations. This leads to a continuous struggle to match the same. They struggle to meet the milestones set by society. Some of these could be unrealistic because each person is different and has his or her own intellectual and physical capacity. There could be limitations to what one could achieve.

Learning Acceptance

Nevertheless, accepting one’s limits working around them and still growing requires some introspection. This is in turn needs time. But, millennials have already set up a hectic schedule for themselves and trapped by their aspiration to achieve rigid benchmarks.     There is always a particular uncertainty that they are worried about.

‘Whether I would be able to or not? Am I going to be left behind? Am I doing enough? Will my selfie get enough likes? Will I be trolled? Will I be earning X amount by the time I am 30?’ ”¦and many more are the nagging fears they live with.   This leads to distress and loss of peace of mind.

It is essential for one to understand that a healthy mind and body are the two most important things to let the best in oneself come out. One should be able to identify at what point the wish is changing into an obsession. Having such clarity will help one to draw a line and take appropriate decisions.

Maintain a Work-life Balance

It is essential to maintain a balance between things that are important for your work and health. Not letting the anxiousness control oneself and pressurize into pushing one’s limits too far. One should be able to practice self-control when one realizes that the demanding self is affecting one’s mind and in turn sleep. With adequate restraint, one can get over the distress caused due to the various stressors. Introspection can play a vital role in setting goals.

Playing a sport, eating healthy, spending time with positive people, restricting screen time, reading inspiring stories, setting realistic goals are some of how you could help yourself and stay away from negative pressures.   Trying not to compete unless you have evaluated yourself with the capabilities required to achieve the same is the best way to achieve positive results. Have clarity on what you want and what you can achieve. Avoid obsessing and start living.

Iron deficiency in our body means low levels of iron in our body. This deficiency will lead to a reduced number of specific cells that carry oxygen to the body’s tissues. This implies that inadequate iron would lead to insufficient oxygen for the body. Therefore, one may continuously feel tired even without physical exertion along with shortness of breath.

Initially, with mild iron deficiency one may not find significant symptoms, however, as the deficiency progresses one may note symptoms like loss of appetite, weakness, pale skin, headache, dizziness, cold hands and feet, sore tongue, easily breaking nails, craving for strange things like ice, dirt, starch. If you notice any of these symptoms without a reasonable cause, you should consult your doctor for medical advice.

Iron deficiency is more common but not necessarily limited to women, premature children, vegetarians if the consumed diet does not compensate for the same and people who donate blood more frequently.

There are several reasons why iron deficiency may occur like loss of blood, pregnancy, iron-deficient diet or specific disease conditions of the digestive system which do not allow adequate absorption of iron from the food. Hence, it is essential that one seeks medical advice to obtain an appropriate diagnosis and subsequent treatment.

Iron deficiency may be prevented by consuming more iron-rich foods like dried raisins, chicken, fish, beans, green leafy vegetables and many more. Vitamin C helps in better absorption of iron from food. So include citrus fruits like oranges, muskmelon, watermelon, kiwi, broccoli, tomatoes in your diet.

Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute fairly common advice given to patients, and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.

 

We as humans always are living in a dynamic atmosphere. Our diet, weather, routines, and a multitude of other factors change on a regular basis. Likewise, the microbial content of even an otherwise healthy person’s gut can be affected by changes in the environment or season. This is more so in monsoon when the dampness in the weather hugely increases the disease-causing microbes.

Paradoxically, the gut enzymes activity is lesser in the wet season than in summers, thus affecting the process of digestion. This may lead to indigestion and cause sluggishness.

It is therefore essential to pay heed to what we eat.

• Though very tempting, oily or fried food is best avoided since it is difficult to digest due to a sluggish digestive system in the monsoon.

• Avoid dairy products that take longer to be digested. Instead, opt for fresh homemade soups of different types.

• Avoid consuming leafy and raw vegetables for apparent reasons.

• It is better to prepare and consume fresh fruit juices at home than processed ones or street vendors.

• There is some evidence to show that consumption of certain things like fenugreek (methi) seeds, bitter gourd (karela) have been shown to improve gut health, immunity and reduce inflammation. Methi seeds may be included in various vegetables or soups or curries that are prepared at home after soaking for some time or overnight.

• Prepare your favourite refreshing medicinal tea at home with fresh ginger, juicy lemons and fresh tulsi leaves available in ample now. Turmeric with milk is also that one should consume to avoid a sore throat.

• To improve beneficial bacteria in the gut, consume homemade buttermilk, not the processed ones.

Children are vulnerable in the monsoons and often fall prey to infections and viruses. Here are simple tips to keep your children healthy this season! Monsoons also wreak havoc on one’s skin, but you can avoid them. Learn how here. If you have waded through floodwater, learn how to prevent leptospirosis.

What is H. Pylori?

Helicobacter pylori (H. pylori) is a gram-negative bacterium usually found in the stomach, which has infected almost 80% of the Indian population. The vast majority of people infected with H. pylori have no symptoms and will never develop any problem. However, H. pylori are capable of causing several digestive ailments which include ulcers and less commonly, stomach cancer. It is not clear why some people with H. pylori get these ailments and others don’t.

How can you get infected?

1. pylori infection is mainly acquired in childhood. The mode of transmission of H. pylori remains poorly understood. The bacteria are most commonly spread by consuming food or water contaminated with faecal matter. H. pylori can cause changes to the stomach and duodenum (the first part of the small intestine). In developing countries, a combination of untreated water, crowded conditions and poor hygiene contribute to a higher H. pylori infection rate.

What are the diseases caused by H. Pylori infection?

Not all H. pylori infections lead to the development of ulcers and stomach cancer.

However, most people infected do develop gastritis. Unless eradicated, H. pylori will remain in the stomach and will continue to cause chronic inflammation and weakening the protective force of the mucous membrane of the stomach. This will result in creating a condition whereby it is vulnerable to attack by stress, salty meals and carcinogenic substances.

1. Indigestion (Dyspepsia) –

Most people with indigestion or dyspepsia feel pain and discomfort in the stomach or chest. The sensation generally occurs soon after consuming some food or a drink. It may make a person feel full or uncomfortable during a meal, even if they have not eaten a large amount of food.

2. Gastritis –

Gastritis is an inflammation and irritation of the lining of the stomach. It can occur suddenly (acute) or gradually (chronic).

3. Ulceration –

Stomach ulcers, which are also known as gastric ulcers, are painful sores in the stomach lining. Stomach ulcers occur when the thick layer of mucus that protects your stomach from digestive juices, is reduced. This allows the digestive acids to eat away at the tissues that line the stomach, causing an ulcer.Stomach cancer –

The causes of stomach cancer are thought to be smoking, poor eating habits and genetics. However, the latest research indicates that H. pylori eradication therapy decreases the risk of developing stomach cancer.

What are the symptoms of H. Pylori infection?

Most individuals with chronic gastritis have no symptoms. However, some people develop more serious problems, including stomach or duodenal ulcers. Ulcers can cause a variety of symptoms or no symptoms at all, with the most common symptoms including:

• Pain or discomfort (usually in the upper abdomen)

• Bloating

• Feeling full after eating a small amount of food

• Lack of appetite

• Nausea or vomiting

• Dark or tar-coloured stools

• Ulcers that bleed can cause a low blood count and fatigue

Certain medications can also cause peptic ulcers.  

Who should be tested for H. Pylori infection?

If you have symptoms – Diagnostic testing for H. pylori infection is recommended if you have active gastric or duodenal ulcers or if you have a history of ulcers.

There are several ways to diagnose H. pylori. The most commonly used tests include the following:

1. Breath tests – Breath tests (known as urea breath tests) require that you drink a specialized solution containing a substance that is broken down by the H. pylori bacterium. The broken-down products can be detected in your breath.

2. Stool tests – Tests are available that detect H. pylori proteins in the stool.

3. Blood tests – Blood tests can detect specific antibodies (proteins) that the body’s immune system develops, in response to the H. pylori bacterium.

How is H. Pylori infection treated?

The treatment of H. pylori includes several steps. A two-week therapy of multiple antibiotics along with an antacid (mostly the proton pump inhibitors class of drug) is generally prescribed. After completing the H. pylori treatment, repeat testing is usually performed to ensure that the infection has been treated properly. However, there are increasing numbers of patients with H. pylori infection, who are showing resistance to the antibiotics. Hence, it is important to take the entire course of all medications as prescribed by your health care professional. The drawback though is that up to 50 percent of patients report side effects while taking this H. pylori treatment. These side effects include metallic taste, headache, nausea, vomiting, stomach cramps etc. Furthermore, patients don’t comply with the treatment as multiple dosing of several tablets per day is required, for at least two weeks.

Newer therapies for H. Pylori eradication –

There are numerous types of probiotics such as Lactobacillus species which are used for the eradication of H pylori and to prevent gastrointestinal infections. Research has shown that a unique strain of Lactobacillus reuteri (DSM17648) exerts its action by attaching to/co-aggregating with the H. pylori bacteria and flushing them out of the body. This strain of L reuteri i.e. DSM17648 is also capable of reducing the H. pylori bacterial load and side effects associated with antibiotic therapy.