All posts by Sumana Rao

Don't worry about the people in your past; There's a reason they didn't make it to your future.
Elders health tips

Health Tips For Elders

Aging is a natural process and everyone goes through the process. It is a life stage and we need to prepare ourselves for a better life in the old age. Few precautions and changes in habits can help in aging without any cumbersome.

Stay healthy and happy; enjoy every bit of life till the end of life. Try these health tips for elders for a better life.

1. Quit smoking: Smoking not only reduces your income but also injurious to health in many ways –  it causes stroke, heart failure, lung disease and cancer. Smoking hurts sexual life due to atherosclerosis and it takes away pleasure out of retired life. Quit smoking today to save money for a happy life.

2. Eat good food: Illness in old age also caused by bad eating habits. Include functional foods in your diet. These foods supply necessary nutrients for the body along with basic nutrients. High blood pressure, obesity, heart disease, osteoporosis, arthritis, type 2 diabetes – all these can be prevented by taking healthy and nutrient food every day. Eat fresh vegetables, cereals and fruits. Take your supplements (as prescribed by your doctor) Drink milk, consume yogurt and combine eating with physical activity. Some food recommendations are:

  • fruits and vegetables
  • whole grains- oatmeal, whole-wheat bread, and brown rice
  • fat-free or low-fat milk and cheese, or soy or rice milk that is fortified with vitamin D and calcium
  • beans, nuts, and seeds
  • reduce spices and salt intake
  • avoid too much sugar and desserts
  • take vitamin B12 and vitamin D supplements
  • don’t skip your breakfast
  • drink good amount of water

3. Physical activity: Go for walk, play tennis (if you have strength), go to gym, practice yoga poses that are dedicated for seniors, dance with your partners – do small work at home – arranging books, cleaning table, loading dish washer, folding clothes etc. These activities give balance, maintain strength, increases flexibility and help in blood circulation. Maintain a healthy weight to reduce body mass index and cholesterol.

4. Regular checkups: Go for dental, vision and hearing checkups. With age gum and teeth will degenerate. It is important to maintain the hygiene. Vision checkups are important to make sure to see and read. Hearing declines with age for many. Go through hearing checkups and talk to your doctor about hearing aid prescription if you need one. Do not forget about yearly health checkups! Understand the changes of the body at old age.

5. Healthy weight: It is important to keep healthy weight during old age. As the body ages, one will notice changes in body’s makeup- lose muscle mass, which may increase frailty. If the physical activity is low then one will burn fewer calories. To prevent weight gain eating fewer calories than your young age will help. It means your body needs fewer calories to help to get the nutrients as well as energy.

6. Immunization and other tests: Stay up to date on immunization and health screening. If you need Flu shot – talk to your doctor. Men should go through prostate cancer check up and women need mammography to check for breast cancer.  Ask your doctor what other tests and blood work you need to go through once you cross 50 and 60 years.

7. Special needs: If you need special assistance to take care, do not hesitate. It is okay to take help from others. You can take help, still be independent while attending to the work that is possible from you. If you have body conditions, need checkups, and cannot drive to see a physician then, consider taking help.

8. Keep a note: Make notes of your observation about your health, grocery that you need, passwords if you have any – with age memory loss is common. Keeping a note of important items of your life helps you to access into during critical time. When you go for grocery carry a note book with you that contains list. This way you can avoid frequent visit to grocery to buy something. Keep a note of your medicines and the time you take. If you forget then note will help you to recall to take prescribed medicines.

9. Relaxed life: All through life you have struggled and had to work for yourself and family. This is the age to relax and have fun. Do not take any type of stress to your mind. Meditation helps to bring stress level down. Learn to adopt and appreciate every small thing that gives happiness to you. Make sure to be positive in life. The knowledge and wisdom that you gained in your life should come to use at this age.  Do not compare the success of your offspring to anyone else. Let them take responsibility to shape up their lives and encourage them to be positive.

Spend time with family and grandchildren. Taking care of grandchildren will boost your energy. It will help to bring back your memories and you will look at life  totally in a different angle.

10. Be good to yourself: Due to loss of loved ones, health problems, money problems, or other reasons, many older adults may feel lonely, sad, low, or stressed. Make new friends and keep old friends. Have a walking and discussion group. Chose a topic and have healthy discussion with them. Being in the midst of people will help you to overcome loneliness that most elderly people go through in later stage of their lives. If you are able to, then travel and see places.

See some check list for better health here: https://www.niddk.nih.gov/health-information/health-topics/weight-control/young-heart-tips-Older-adults/Documents/YAH_TipSheet.pdf

Source: www.werindia.com

Image credit: Image by truthseeker08 from Pixabay


Author: Sumana Rao | Posted on: October 19, 2016
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Author: Sumana Rao | Posted on: October 7, 2016
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e-Cigarette – How Bad It Is For Children?

e-Cigarette – How Bad It Is For Children?

e-Cigarettes are battery-operated devices designed to deliver nicotine with flavorings and other chemicals to users in vapor instead of smoke. Electronic cigarettes, or e-cigarettes, include e-pens, e-pipes, e-hookah, and e-cigars are known collectively as ENDS – electronic nicotine delivery systems.

They resemble traditional tobacco cigarettes, cigars or pipes, or even everyday items like pens or USB memory sticks; newer devices, such as those with refilling tanks, may look different. More than 250 different e-cigarette brands are currently are in the market.

While electronic or e-cigarettes are often promoted as safer alternatives to traditional cigarettes, which deliver nicotine by burning tobacco, little is actually known yet about the health risks of using these devices.

How do e-cigarettes work?

Generally these e-cigarettes consists of three components:

  • a cartridge, which holds a liquid solution containing varying amounts of nicotine, flavorings, and other chemicals
  • a heating device (vaporizer)
  • a power source

In many e-cigarettes, puffing activates the battery-powered heating device, which vaporizes the liquid in the cartridge. The resulting aerosol or vapor is then inhaled (called “vaping”). The liquid is heated into an aerosol that the user inhales. The fluid in the e-cigarette, called e-liquid is made of nicotine, propylene glycol, glycerin, and flavorings.

What is Nicotine: Nicotine is an addictive substance, and almost all e-cigarettes contain nicotine. Even some products that claim not to have any nicotine in them may still contain it. For instance, initial FDA lab tests conducted in 2009 found that cartridges labeled as nicotine-free had traceable levels of nicotine. A 2014 study found little consistency in the amount of nicotine delivered by e-cigarettes of the same brand and strength.

Children and e-cigarette:

The nicotine in e-cigarettes is more attractive to children than that in regular tobacco products. Nicotine liquids may be flavored and smell pleasant. The packaging often is brightly colored and sometimes looks like candy.

The liquid nicotine in e-cigarettes is highly concentrated and contains anywhere from six to 36 milligrams of nicotine per unit. Swallowing nicotine can cause vomiting, rapid heart rate, seizures and possibly death, depending on the amount and concentration.

Nicotine found to have a negative impact on adolescent brain development. Human brain development continues far longer than was previously realized, and nicotine use during adolescence and young adulthood has been associated with lasting cognitive and behavioral impairments, including effects on working memory and attention.

The tobacco industry aggressively markets e-cigarettes to youth, glamorizing e-cigarette use in advertisements and offering e-cigarettes in candy flavors like bubble gum and gummy bears.  Kids can also easily buy e-cigarettes online, according to a March 2015 study published in JAMA Pediatrics. Basic FDA oversight, which would include youth access restrictions, is needed to protect kids from becoming the next generation hooked on nicotine.  Aside from concerns about e-cigarette use and emissions alone, data released by the Centers for Disease Control and Prevention shows that calls to the nation’s (US) poison centers for e-cigarette exposure poisonings are rapidly increasing. It was only recently that the Child Nicotine Poisoning Prevention Act went into effect, mandating that e-cigarette liquid packaging be child-resistant.

A new study in the journal Pediatrics found the number of poison control cases involving children swallowing the devices’ liquid nicotine has steadily been on the rise since 2012. Youth are using e-cigarettes at increasing and alarming rates. Between 2014 and 2015, CDC studies found e-cigarette use among high school students increased by 19 percent, with more teens now using e-cigarettes than cigarettes.

Colleagues in a College in Ohio raised concern that the increasing popularity of e-cigarettes could encourage teenagers to use the device to vaporize cannabis, which could potentially expose them to higher concentrations of the psychoactive substance tetrahydrocannabinol (THC) found in weed. Similarly, a survey of over 3,800 students from five high schools in Connecticut, found out that in those who had used e-cigarettes, 18 percent also used the device to vaporize cannabis in some form including THC-infused wax and hash oil !

Flavors in e-cigarettes are also a cause for concern. Not only are flavors used to target kids, but they may be harmful on their own. E-cigarette and flavor manufacturers and marketers may suggest that the flavor ingredients used in e-cigarettes are safe because they have FEMA GRASTM status for use in food, but such statements are false and misleading. The reality is that FEMA GRASTM status only applies to food, meaning it’s safe to eat, and does not apply to inhaling through e-cigarettes.

Many e-cigarette companies market their product as a tool to help smokers quit. However, the FDA’s Center for Drug Evaluation and Research has not approved any e-cigarette as a safe or effective method to help smokers quit. Instead of quitting, many e-cigarette users are continuing to use e-cigarettes while still using conventional cigarettes.  In 2013, 76.8 percent of the people who recently used e-cigarettes also currently smoked conventional cigarettes.

Currently, there are no e-cigarettes approved by FDA for therapeutic uses so they cannot be recommended as a cessation aid. Starting August 2016, FDA started applying and enforcing key provisions of the Family Smoking Prevention and Tobacco Control Act as it relates to the sales, marketing and manufacturing of e-cigarettes. This year, FDA finalized a rule extending regulatory authority to cover all tobacco products, including vaporizers, vape pens, hookah pens, electronic cigarettes (E-Cigarettes), e-pipes, and all other ENDS. FDA now regulates the manufacture, import, packaging, labeling, advertising, promotion, sale, and distribution of ENDS. This includes components and parts of ENDS but excludes accessories.

Nicotine Warning Statement from FDA:

Beginning in 2018, the product packages and advertisements of all newly-regulated covered tobacco products must bear the following warning statement:  “WARNING: This product contains nicotine. Nicotine is an addictive chemical.

Educate yourself about e-cigarettes and its effect on children (and adults) by visiting these sites:

  • http://www.lung.org/
  • https://www.drugabuse.gov
  • http://healthcare.utah.edu/
  • http://www.fda.gov/

Image credit : Image by Ethan Parsa from Pixabay ( (Free for commercial use)


Author: Sumana Rao | Posted on: September 29, 2016
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Which oil is better for your health?

Which oil is better for your health?

To absorb nutrients into our body we need one nutrient help -the FAT. We can eat carbohydrates, proteins and consume vitamins in various forms. However to absorb these beneficial nutrients we need help of most unpopular nutrient namely fat. We can go on diet without eating fat but it results in can result in unhealthy conditions. People who go on continuous low fat or no fat diet will get angry, frustrated, mood swings and irritable for no reasons! Before going on such diets it is  better to gain knowledge on what are good fats and bad fats?  Three types of fats Unsaturated, saturated and Trans fats. Well, we all know how bad is trans fats.  Between other two unsaturated fats are highly recommended. In saturated fats category, there are few types of fats, in recent days are gaining importance like coconut oil and ghee (clarified butter).

In next few slides let us see which are the oils that are beneficial for us and why?

Sunflower Oil: Click to know more

Sunflower Oil For Cooking

 

Coconut Oil: Click to know more

Coconut Oil For Cooking

 

Groundnut Oil: Click to know more

Groundnut Oil For Cooking

 

Mustard Oil: Click to know more

Mustard Oil For Cooking

Sesame Oil: Click to know more

Sesame Oil For Cooking

 

Soybean Oil: Click to know more

Soybean Oil For Cooking

Canola Oil: Click to know more

Canola Oil For Cooking

 

Olive Oil: Click to know more

Olive Oil For Cooking

References:

  • http://www.medicalnewstoday.com/
  • https://www.organicfacts.net

The Great Indian Diet: by Shilpa Shetty Kundra & Luke Coutinho (2015)


Author: Sumana Rao | Posted on: September 23, 2016
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Olive Oil

Olive Oil

Which type: Olive oil, rich in monounsaturated fatty acids, is a major component of the Mediterranean diet.

Olive oil is a fat obtained from the fruit of the Olea europaea (olive tree), a traditional tree crop of the Mediterranean region, where whole olives are pressed to produce olive oil. High-quality extra virgin olive oil has well-researched anti-inflammatory compounds and is recommended for health.

Health benefits:

  • Rich in both Vitamin E and K
  • Contains anti-inflammatory compounds
  • Olives and olive oil contain antioxidants in abundance.
  • Helps with Weight Loss and Obesity Prevention
  • Supports Brain Health
  • Fights Mood Disorders and Depression
  • Great for Boosting Skin Health
  • Can Help Prevent or Treat Diabetes
  • Balances hormones & hormones and reduce symptoms related to PMS, infertility or menopause.

Author: Sumana Rao | Posted on:
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Canola Oil

Canola Oil

Which type? High in unsaturated fats. 

Canola oil is extracted from rapeseed and is considered to be one of the healthiest oils known. It is low in saturated fats and high in omega -3 fatty acids. Canola oil is widely promoted as the “healthiest salad and cooking oil available to consumers.

Health benefits:

  • Rich in Vitamin E and antioxidants to fight against free radical damage
  • Prevents cancer development
  • Good for cardiovascular organs
  • Good for diabetes condition
  • Reduces dementia

Some claim that canola oil has high levels of erucic acid, a substance that can be toxic to humans and can lead to ailments ranging from respiratory distress to blindness. If you are using canola oil refer to the food label and ask your doctor to confirm whether it is good for you.


Author: Sumana Rao | Posted on:
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Soybean Oil

Soybean Oil

Which type: Extracted from soybean seeds, this is a major unsaturated fatty acids oil.

Soybean oil contains oleic acid and saturated fatty acids like stearic acid and palmitic acid.  It is often has a dark yellow or faint green color. Standard vegetable oil is typically composed of soybean oil. The first domestic use of soybean is traced to the eastern half of North China in 11th BC, or perhaps a little earlier.

Benefits:

  • Soybean oil can be considered a healthy oil, provided that it’s not been hydrogenated and provided that it’s certified organic.
  • Soybean oil works to lower cholesterol levels by decreasing cholesterol absorption in the gut. Specific processed parts of soybean oil called unsaponifiables may have a beneficial effect on joints.
  • It helps keep the chocolate and cocoa butter in a candy bar from separating, and is used in pharmaceutical products and protective coatings.

The culprit: Soybean oil is commonly used to make mayonnaise, salad dressing, margarine, and non-dairy coffee creamers.  Partially hydrogenated soybean oil is one of the primarily culprits in processed foods, alongside high fructose corn syrup (HFCS). Used alone or in combination, they spell trouble for your wellness.


Author: Sumana Rao | Posted on:
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