Low iron levels – is it a cause of concern? Well, yes! Iron is a vital mineral that is essential for several bodily functions. One of them is transporting oxygen in the blood to various body parts. Iron deficiency occurs when there is insufficient iron in your blood. Such a condition can lead to iron deficiency anaemia with unpleasant symptoms like dizziness and fatigue, among many others.
Here is how low iron levels can affect your body:
When your body lacks iron, the heart is forced to send a greater amount of blood to compensate for the low oxygen amount. This can cause irregular or rapid heartbeat.
Children and infants with severe iron deficiency may experience stunted growth or delayed development. Loss of concentration and weak memory may also be a sign of very low and persistent iron deficiency. They are also prone to illnesses and infections.
A deficiency of iron in would-be mothers can cause certain complications during or post-pregnancy. For example – in extreme cases, premature childbirth or abnormally low birth weight can be seen if the mother has an iron deficiency.
Iron deficiency can present as pale skin, brittle nails and dull and frizzy hair. Increased hair fall can also be seen in chronic cases.
Reduced iron levels can lead to weakness and dullness due to reduced oxygen supply to the rest of your body. This may impact the productivity of the people affected.
Iron deficiency anaemia can adversely affect a person’s reproductive health (for both males and females) and menstrual cycles in females.
The best way to avoid iron deficiency is to make healthy changes to your dietary plan. Eating a diet that is rich in iron may help improve low levels of iron in the blood and prevent its potential complications. Additionally, you should also focus on eating foods that contain vitamin C, as it enables the body to absorb iron.
Moreover, you might need to take iron supplements with your planned diet. Many pregnant women are advised to consume iron supplements as part of their prenatal care to prevent premature childbirth.
Keep in mind that it is important to monitor your iron levels from time to time if you have an iron deficiency. Haemoglobin and overall parameters in an iron profile test and CBC can give a picture of iron stores and haemoglobin levels to your doctor. Following a diet high in iron and vitamin C can help you fight the ill effects of iron deficiency. In case your iron levels do not improve with dietary changes, your doctor may evaluate further to diagnose the cause of iron deficiency and advise you on suitable iron and vitamin supplements or blood transfusion in severe cases.
Also Read: 4 Causes of Iron Deficiency Anaemia
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.
References
https://www.hematology.org/education/patients/anemia/iron-deficiency
Iron deficiency anaemia
https://www.nhm.gov.in/images/pdf/programmes/child-health/guidelines/Control-of-Iron-Deficiency-Anaemia.pdf
Monsoon is a time for rejuvenation, especially after the oppressive summer months. Frolicking in the rain is a fun activity but it can also be detrimental to health since the rate of viral and bacterial infection is high during this time. An increase in cases of eye infections is also common during monsoon season. These are usually a combination of eye infections and allergies.
Monsoon is often referred to as the flu season of the year because every year it arrives, the change in temperature and humidity is said to foster the growth of infection-causing microbes. Taking sound measures to improve living conditions is, therefore, a necessary step in maintaining health and hygiene. It is crucial to stay cautious while enjoying the beauty of this season so as to cut down the risk of gut infections, water-borne diseases and even eye infections.
In this article, we discuss common eye infections during the rainy season.
Most of the cases of pink eye during monsoons this year are reported to be due to viral conjunctivitis. Viral conjunctivitis is an infection that leads to inflammation of the thin membrane that lines the inner surface of the eyelids and the white section of the eyeball. This thin membrane is referred to as the conjunctiva and it acts as a shield against infections, keeping the eye moist. The conjunctiva can sometimes become infected and when the source of the infection is a virus, which is known as viral conjunctivitis. Some symptoms indicating that you have developed viral conjunctivitis are:
· Itching and burning
· Redness of the eyelids or the eyes
· Watery discharge or tears
· Light sensitivity
· The sensation of a foreign object entering the eyes
Viral conjunctivitis is highly contagious and can easily spread from an infected person to others if precautions are not followed. Know more about the measures to prevent eye flu.
The current outbreak of viral conjunctivitis in the Indian subcontinent has a whole spectrum – from mild to moderate to severe. it should not be taken lightly. Any redness associated with pain or excessive lid swelling, should be taken seriously.
Dr. Gitanjali Sharma Bose MBBS, MS Ophthalmology
Bacterial conjunctivitis is caused when bacteria inflame and infect the conjunctiva. Target groups such as older adults, children, those who wear contact lenses and people suffering from weak immunity are at a higher risk of developing bacterial conjunctivitis.
The bacteria can enter the eyes when the person touches contaminated droplets or when they come into contact with someone who has also developed bacterial conjunctivitis.
Signs and symptoms of bacterial conjunctivitis are listed below:
· Excessive tears
· Intolerance to contact lenses
· Itching
· Eye discharge
· Red eyes
A stye is a red bump that forms on the edge of the eyelids. It is similar to an acute pimple and it is very painful. When the small oil glands located within the eyelid skin or the eyelash follicle become clogged and infected, the stye is formed. Stye is medically referred to as hordeolum and there are two types- external and internal stye.
External styles are very common and form on the outer part of the lower or upper eyelid. It is usually caused by an infection in the eyelash follicle.
The internal stye, as the name suggests, is formed on one of the inner eyelids and it is caused by an infection within the inner eyelid gland producing oils that keep the eyelid moist. Although it is more common to get a stye on one eyelid, sometimes a person can get it on both eyelids as well.
Some symptoms of a stye are:
· Eye tearing
· Crusting around the eyelids
· Soreness and itchiness
· Light sensitivity
· Painful red bumps
This may also be accompanied by fever.
Triggered by allergens, this condition can occur during any season of the year but some allergies worsen during monssons.
Symptoms:
Avoid swimming in public pools during monsoon. Contact lens use should also be minimised. Follow strict hand hygiene. Monsoon is the time when viral infections are at their peak.
Dr. Gitanjali Sharma Bose MBBS, MS Ophthalmology
Dry eyes are a condition that occurs when tears are incapable of lubricating the eyes adequately. This. Dry eyes often have the tendency to burn or sting the eyes. This can happen when you are in an air-conditioned room when you are flying on an aeroplane, riding a bike or staring at the screen for long hours. Some symptoms of dry eyes are:
· Eye redness
· Photosensitivity
· Scratchy or burning sensation
· Watery eyes
· Trouble wearing contact lenses
The best way to maintain your eye health is by following a few eyecare measures, which are simple but effective. These are listed below:
Also Read: What Causes Fingernails to Split Down the Middle: A Comprehensive Examination of the Causes
· Carrots
· Amla
· Red peppers
· Almonds
· Leafy greens
· Fish
· Eggs
· Tomatoes
· Nuts and seeds
Also Read: How to Stop Watery Eyes: Effective Solutions Based on Research
Eye flu cases are on the rise due to monsoons. With good hygiene and above stated measures, one may reduce the risk of catching viral eye infections. Now that you are aware of other possible eye problems, which are also common during monsoons, never self-medicate. To be uber careful, make sure you take precautionary measures and try to steer clear of eye infections in monsoon and consult an eye doctor (ophthalmologist) the moment you experience any discomfort.
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.
You may have heard several times that smoking and drinking are detrimental to health. But, there is yet another silent killer on the prowl – physical inactivity. Sitting is the new smoking- experts have quoted. This is a reasonably modern concern, and the health effects of a prolonged sitting/sedentary lifestyle can prove to be lethal.
Before we speak about the ill effects of a sedentary lifestyle, we must briefly mention what it means. A sedentary or inactive lifestyle is one with absolutely no physical activity. There is very little energy utility and almost no exercise (none in most cases). Another aspect frequently associated with a sedentary lifestyle is bad eating habits: eating chips, pizza, store-bought sugar drinks and all sorts of junk.
Of the many positive changes that have taken place in our generation during the 21st century, one of the negative aspects has been in the form of an emerging and increasing trend in a sedentary lifestyle. Compared to our grandparents or parents, there is a significant decrease in physical activity and an increase in health complications.
Some of the reasons why this inactivity has increased are:
Now that we have significantly discussed what a sedentary lifestyle means let us illustrate the effects of physical inactivity on health.
Approximately 2 million deaths per year are attributed to physical inactivity, prompting WHO to issue a warning that a sedentary lifestyle could very well be among the 10 leading causes of death and disability in the world. This raises alarm that one should always be physically active
Dr. M.G. Kartheeka, MBBS, MD
Obesity has struck people across the age spectrum, and it is an ailment that opens up your body to a horde of other illnesses. It is no secret that obesity rates are soaring. Inactivity, coupled with a terrible diet, is to blame.
Inactivity can make your body resistant to insulin, which makes the body susceptible to diabetes. Diabetes, too, is a lethal disease that will drastically lower your standard of living and, unless kept under check, will prove to be fatal.
A sedentary lifestyle means you are not getting the exercise your body needs to stay in prime shape. This is when plaque begins to accumulate along your blood vessels. This thickens them, and they further lose their elasticity. That is when blood has to force its way through the narrowed passages, which exerts excessive force on the blood vessels. This results in high blood pressure.
Read More: Home Remedies for High BP – 3 Things to Do
The organ that bears most of the brunt of inactivity is the heart. When your blood vessels are narrowed and the heart does not get enough blood, its muscles begin to die gradually. This may trigger a heart attack in the future. Moreover, when you don’t engage in rigorous physical activity, the level of LDL or bad cholesterol spikes, and that has a devastating effect on your heart.
Sitting less, avoiding a sedentary lifestyle and regular moderate to vigorous physical exercise keeps you healthy, improves brain functioning, improves memory and reduces the risk of lifestyle-associated diseases.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Read More: 8 Different Types of Heart Diseases
This is yet another fall out of inactivity and high blood pressure. Blockage in the blood supply of the brain or bleeding in the region of the brain due to high blood pressure can lead to brain stroke.
It is no new information that sedentary lifestyles have recently become more common, increasing the risk of serious health complications. Hence, it is essential to keep track of the vital parameters to detect any health problem early on. . You can take these below-mentioned tests and assess your health with the help of a doctor-.
Sedentary Lifestyle Impact Checkup
A Sedentary Lifestyle Health Checkup is recommended to help assess the damage to your body caused by a lack of physical activity. This package examines your Liver Function, Kidney Function, Lipid Profile, HbA1c, CBC, Cardiac Risk Markers, Vitamin D, and other factors to provide a clear overview of your health.
Sedentary Lifestyle Impact Checkup – Advanced
This package helps determine the damage done to your body due to a lack of physical activity. HOMA-IR test & Cardiac risk markers test are some critical tests that can indicate your risk of heart disease and diabetes. This package tests your Liver Function, Kidney Function, Lipid Profile, HbA1c, Homa Insulin Resistance Index, CBC, Cardiac Risk Markers, Vitamin B12, Vitamin D 25-OH and more to help you get an overview of your health.
These tests can help your doctor detect any hidden health problem before it progresses and manifests symptoms.
One way to combat the health risks of a sedentary lifestyle is to work small bits of exercise into your daily routine. Modify your lifestyle and introduce healthier habits like mindful eating and exercising. Few people understand the dangerous effects of a sedentary lifestyle that inactivity poses. No matter how stressed or exhausted you are, take some time for light to medium workout.
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
Your eyes are irreplaceable. They are your windows to the world. But they are fragile and you need to take meticulous care of them. There are many reasons your eyesight could deteriorate- age, pollution, stress, unhealthy diet etc. While you can’t really stop the ageing of your eyes, you can slow it down. But many of the other issues could be avoided if you adopt a few measures.
You need to visit an ophthalmologist/optometrist at least once a year. They will administer several tests to determine how strong your vision is or how healthy your eyes are. Based on the tests, you will be given a new pair of lenses for your glasses or medicines if needed.
Myopia has been becoming an epidemic, especially in kids. Scheduling regular eye check-up exams are the best way to ensure safety from myopia. Regular checkups can also ward off cataracts, retinal detachment and glaucoma, all very sight-threatening eye conditions.
Contrary to popular opinion, mobile phones are doing more harm to the eyes than television ever did. It is because, bigger the screen and greater the distance, lesser is the strain on the eyes. So, a laptop screen is always better than a mobile phone screen. For school kids with online classes, it is a very good option to project the phone on television set and the child sitting at a comfortable distance from the screen.
Dr. Gitanjali Sharma Bose MBBS, MS Ophthalmology
This is an age-old and sure-shot means of keeping your eyes healthy. There are certain foods that boost your eyesight and reverse the effects of ageing. Make sure your diet includes –
A healthy diet also reduces your chances of becoming obese or contracting diabetes or hypertension, which are leading causes of eye problems.
Age-Related Eye Disease Study (AREDS) found that certain nutrients like copper, zinc, Vitamin E, Vitamin C and beta carotene can reduce the risk of age-related decline in eye health.
Obesity and diabetes are closely tied to potential eye problems. Obesity is linked with type II diabetes and diabetes is linked to a higher risk of glaucoma and retinopathy. Exercising, diet control and maintaining healthy blood pressure and cholesterol can help with weight loss and diabetes management. This can help you to avoid the risks of eye conditions and also save you the trouble of expensive glaucoma treatment surgery.
Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems like macular degeneration and cataracts.
Dr. M.G. Kartheeka, MBBS, MD
Smoking is not only destructive to your lungs but it can also give you cataracts. It may damage your optic nerve and cause macular degeneration. If you are a chain smoker and quitting seems impossible to you, talk to a therapist.
Read More: How to Quit Smoking?
Smoking also increases the risk of age-related macular degeneration, glaucoma, dry eye syndrome.
Smoking also leads to Uveitis which is inflammation of the eye’s middle layer. Studies have shown that smokers are 2.2 times more at risk of deterioration of the eye than non-smokers.
Shades are imperative when you go out into the sun. The UV rays of the sun can harm your eyes. They can bring about macular degeneration, cataracts and can even cause temporary blindness. Shades can protect you from the worst of UV rays.
If your work requires you to stare at a computer screen for 8 hours at a stretch, you will need to adopt a few extra precautions.
As a rule of thumb, foods with colours of traffic signal lights – red, yellow and green, are excellent sources of Vitamin A and antioxidants for the eyes. If you are a vegetarian, have any seasonal fruit and a fistful of nuts everyday. For fussy children, simply make a paste of leafy greens and mix it with chapati flour/ dal. It is an effective method of ensuring good eye nutrition.
Dr. Gitanjali Sharma Bose MBBS, MS Ophthalmology
Once every 30 minutes, look away from the screen and keep your eyes closed for 15 seconds. Then open them and blink rapidly, this will coat your eyes with a layer of moisture.
Constantly working in front of a screen and not peeling your eyes for a long time may result in Computer vision syndrome. It causes eye strain, blurry vision, and discomfort.
At regular intervals, put your eyes through a simple exercise. Stare at a distant object for 15 seconds, switch your gaze over to a nearer object, and keep staring at it for another 15 seconds. Repeat this cycle 4-5 times.
Make it a habit to do this consistently to guard your eyes against unnecessary strain and discomfort.
Annual check ups are usually recommended especially in people above 45 years and who suffer from diseases of the eye or diabetes, uncontrolled and chronic diabetes usually affects the retina and maybe a cause of irreversible blindness.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Also Read: Eye Yoga Exercise: The Comprehensive Guide to Improved Vision
Computer screens emit a harmful rays called blue light. To mitigate the effect of blue light, you can attach an anti-glare cover to the screen of your computer or wear a pair of anti-glare glasses.
Use safety glasses or eye shields when outside. Wear goggles when and where necessary. Along with eyewear, eyewashes are also important to keep your eye safe.
Make sure that the lights in your office room are not too harsh. Turn a few off, if possible. Don’t sit with your back to an open window because your computer screen will reflect the light coming in through the window. You can also adjust the brightness of your computer so that it complements the lighting of the room.
Don’t take your eyes for granted. They are priceless. Get a good night’s sleep as it is monumental in promoting good eye health. The rest is very important for your eyes. Keep your hands clean if you have a habit of touching your eyes often. With a few simple tips, you can keep them healthy.
Important to note – Eye health is also connected to age, the older you get the more you should be aware of eye disorders that are common with ageing. Your doctor may advise you to get frequent checkups and also inform you what symptoms to watch for (such as poor vision and blurry sight). Another important factor to keep in mind regardless of age is for people who use contact lenses and prescription glasses. Be sure to use clean hands whenever you are putting your contacts on and maintain proper hygiene whenever you’re dealing with your eyes.
Also Read: How to Stop Watery Eyes: Effective Solutions Based on Research
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
World No Tobacco Day – Battle Your Enemy, The Cigarette!
The World Health Organisation has pulled out all stops to drive home the fact that tobacco is lethal. And that is why they have designated May 31st as World No Tobacco Day. This is the day that campaigns are launched to remind people to steer clear of tobacco. This year’s theme is focused to protect the environment ”tobacco is killing us and our planet”. Tobacco consumption is not just about smoking but also about the smokeless forms available as gutkha and pan masala. It is important to understand that tobacco consumption in any form and any quantity is extremely harmful to our health and our planet.”.
Whether you are puffing on a cigarette, a cigar, pipe, hookah or chewing tobacco, the most fearful outcome of regular consumption of tobacco is an increased risk of cancers in your body which can take away your life, health and wealth.
2. Lung Damage
Your lungs have delicate little air sacks that cannot survive an onslaught of constant smoking. The smoke also damages the air passages leading in and out of the lungs. Once you begin to smoke regularly, infection sets in. With continued smoking, the infection worsens and gradually paves the way for lung cancer. Moreover, it aggravates asthma and pneumonia.
3. Chronic Obstructive Pulmonary Disease (COPD)
This is a dangerous illness and unfortunately, there is no permanent cure. The more you smoke and the longer the duration of smoking, the greater the chances of your coming down with COPD. Some symptoms include:
4. Heart Disorders –
Smoking causes your blood pressure to soar which makes you susceptible to Peripheral Arterial Disease. Plaque starts to accumulate along your blood vessels. This thickens them and makes them inflexible which restricts the supply of blood to the heart. If this continues for long, the muscles of the heart will start to die. This escalates the risk of a heart attack.
5. Makes you prone to diabetes –
Smokers are actually much more likely to get Type 2 diabetes than non-smokers are. It makes your body resistant to insulin. And if you had already been diagnosed with this debilitating disease before you picked up the habit of smoking, then it will make the symptoms worse.
6. Other health effects of smoking –
You need to stop consuming tobacco the right way. But if you are a chain smoker, maybe you will have to gradually wean yourself off smoking. So, in the meantime try a nicotine patch or other substitutes for nicotine with a doctor’s advice and undergo the following tests to assess the state of your health:
Smoking cessation is nowadays aided by many medicines, nicotine replacement and psychotherapy but the big problem is that while many people can cease smoking for a few days, the urge to smoke is overwhelming and relapse rates are high.
Dr. M.G. Kartheeka, MBBS, MD
It is the 21st century and the dependency of a large chunk of people still hangs on tobacco, one of the foremost preventable causes of death, killing almost half of the population in the world. According to WHO’s Global Tobacco Epidemic, 2015, tobacco is consumed and affects 14.6 per cent of the youth and 14 percent of the adult population. Governments all over the world issue notices and advertisements against the consumption of tobacco, yet 6 million people die due to diseases caused by tobacco, while 0.6 million due to second-hand (passive) smoking.
Compared to no smoking, smoking even one cigarette per day carries a 40-50 times risk of heart disease and stroke, so be mindful when you think of smoking even one cigarette per day.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Also Read: Why Does Nicotine Make You Poop: Decoding Its Effects on Digestion
The Government of India has taken certain steps to curb smoking as well as other forms of tobacco consumption:
The Government of India has banned certain kinds of smokeless tobacco products like gutkha and pan masala under the Food Safety and Standards Act, 2006. Other tobacco products are regulated by the COTPA 2003 which contains provisions, like
Certain states like Rajasthan, Haryana, Uttarakhand, Uttar Pradesh, Punjab and Jharkhand had the highest number of tobacco users in India, especially the states of the North. The state governments/union territories of these states and UTs have issued orders/notifications regarding a ban on the sale of loose cigarettes.
Smoking & consuming tobacco can have a terrible impact on your health. This World No Tobacco Day, vow to lay off tobacco not just to avert the ailments it triggers but also for the sake of your loved ones.
Read More: How To Quit Smoking?
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.
Do you ever wake up with a sore neck? Or perhaps wake up to a terrible backache that just would not let you function throughout the day? What you might not know is that most often, the cause of your lower back pain is the pillow you are sleeping on! Research claims that the main benefit of sleeping without a pillow is that it strengthens your spine and eases back pain.
Did you know?
Usually, pillows are stuffed with cotton and made of soft material and fabrics such as polyester. Of course, these are manufactured with the idea of providing you with maximum comfort. However, using a pillow too soft can strain your neck muscles and even reduce the flow of blood to your head. If you rest your head in a tilted position on the pillow, it will not provide adequate support to the head and will most likely reduce airflow through your respiratory system. Ultimately, you will wake up feeling lightheaded or with a mild headache in the morning.
If you feel ditching the soft pillows is the solution to your problem, think again. Using a slightly thicker pillow or stacking a couple of pillows beneath your head will only harm you more. This will deform the position of your spine and induce back pain. People who sleep in this position for longer periods end up complaining about spinal disorders – chronic backaches, frequent muscle strains, etc.
If you are experiencing discomfort or any sort of pain in the back, neck or head, you need to get rid of your pillow. There are many benefits of sleeping without a pillow such as it helps extend your back, so that you rest naturally without arching the spine.
Also Read: 9 Side Effects of Less Sleep
Some people who sleep on their front may benefit from sleeping without a pillow. It may aid in maintaining the posture of the neck and spine as you sleep, reducing neck and back pain. However, not everyone should do it. Without a pillow, those who sleep on their back or side may experience neck or back pain.
Dr. Siddharth Gupta, MD
While some individuals enjoy sleeping with large, fluffy pillows, others find them unsettling. If you frequently wake up with neck or back pain, you might be tempted to sleep without one. There are some advantages to sleeping without a pillow. These advantages, though, aren’t universal. If you sleep in a specific position, sleeping without a pillow may assist.
To support the head and bridge the gap between the ear and the shoulder for side sleepers, the use of a firm cushion with extra depth is advised. In my experience, the spine may also be better aligned by sleeping with a cushion between the knees.
Dr. Rajeev Singh, BAMS
When you sleep on too-thick pillows, your neck is forced into a bend that becomes permanent over time. This has an impact on your posture. It is possible to enhance your posture by sleeping without a pillow.
Back pain is caused by a variety of factors, one of which is poor posture, which can be aggravated by the incorrect pillow selection. Some people choose pillows that go against their spine’s natural bend, resulting in increased curvature. When we sleep, we want our neck to be parallel to the mattress. When we sleep on pillows, however, the neck is either pushed upward or bowed down, which is one of the causes of annoying neck pain. Your head will rest in a natural position without a pillow, preventing nerve damage. It will also help to calm your tense neck muscles.
To lessen the strain on their necks, I suggest stomach sleepers might consider using a very thin cushion rather than none at all. They might also try lying on their side while embracing a big body pillow to keep their stomach feeling somewhat pressured.
Dr. Smita barode, BAMS
Many people suffer from allergies to dust and sleeping on pillowcases and pillows that aren’t changed on a regular basis can aggravate the condition. Bacteria, dust, dirt and other particles build on and into pillows over time and when they come into touch with your face and breathe in so closely, they can aggravate allergies. There would be fewer allergies when you’re not using pillows.
If you sleep with the wrong pillow, you may find yourself changing positions throughout the night. In addition, if you don’t get enough sleep, you may get irritated and anxious during the day. You will, however, sleep better without a pillow. Your stress levels will naturally decrease as the quality of your sleep improves.
Many people have the tendency of sleeping on one side with their faces resting on the pillow. A pillowcase is a breeding ground for bacteria, which can be spread to your face if you sleep on one side of your face. Breakouts and acne may occur as a result of this. You may also develop wrinkles as a result of the pressure exerted by your head resting on your pillow all night.
Clinical research on the benefits and downsides of sleeping without a pillow are limited, however, there may be some disadvantages to take into account before throwing your pillow away. In my experience, for those who suffer from diseases like heartburn or obstructive sleep apnea, pillows may be beneficial. In addition, they support many sleepers in maintaining better sleeping positions and minimising back and neck problems.
Dr. Anuja Bodhare, MD
If you have always had the habit of sleeping on comfortable pillows, you might find it a little hard to adjust to your new sleeping habit. Nevertheless, there are ways you can slowly get rid of the practice.
Follow these tips for the first few weeks and reduce the height of the cloth until you are comfortable with your neck and head being in complete alignment with the body.
Must Read – 10 Tips to Sleep Better At Night
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
So you hit the gym religiously every day. Somedays, you may go to the gym early in the morning before you start your day. Similarly, on other days, you can only make time for workouts in the evening. The rationale here being, since you are exercising for the same duration – be it morning or evening, your workout session will yield the same benefits. But did you know that the time of the day has a bearing on the efficacy of exercise? Read on to know more-
The time of the day matters because your body changes throughout the day. Your body has its unique rhythm called the ‘circadian rhythm’. Your body temperature, metabolism rates, sleep patterns are all governed by your circadian clock. Similarly, the effect that exercise has on you always is influenced by your body’s natural rhythm. Exercising in the morning or the evening both has its own set of benefits. What works for others may not work for you. So with a little trial and error, you will have to figure out which is the best time to work out for you.
You’ve been fasting throughout the night and your body is starved of fats. Your muscles have very little sugar. That is why your body will be forced to tap into its fat reserves. That is why you will burn more fats if you work out in the morning before you’ve had breakfast.
So if your goal is to lose weight, cut down on the fats, then work out in the morning to maximize fat loss.
It also kick-starts your metabolism, which stays elevated throughout the day. This means that not only do you burn fat throughout the day, but you also don’t have to worry about digestive problems.
But, if you are working out to improve your endurance or boost your strength or sculpt and build muscles, then you should not be exercising in the morning. These exercises require a lot of energy, which your body does not possess a first thing in the morning.
If you have diabetes or if your blood sugar levels frequently fluctuate, never workout on an empty stomach. You can exercise in the morning, but remember to eat a small but healthy snack before you get going.
Several research studies suggest that in terms of performing a consistent workout routine, people who exercise in the morning tend to do better. According to a study published in the Journal of Physiology, working out early in the morning, as early as 7 AM, may shift the body clock earlier. This means you will feel more energized and alert in the morning but get exhausted soon before the day ends, potentially priming you to get just enough rest to wake up and follow the same routine the next day. Exercising in the morning also leads to better productivity and improved mental health, as it reduces stress.
The best time to exercise is when you can fit it in. You’ve got to choose the time that fits your lifestyle best.
Dr. M.G. Kartheeka, MBBS, MD
But if context matters.
“For someone needing to achieve an improvement in their risk for cardiometabolic disease, studies show an advantage to working out later in the day, especially for men.
If you’re more focused on building upper-body strength and power, you’ll probably get better results from training in the afternoon or evening.
Throughout the day, you’ve had a meal and snacks. That means you have the energy to spare and your body is high on cortisol and adrenaline. Your body will be capable of going through the motions of the most rigorous exercises. So if you are strength training or prepping yourself for a marathon or a trek, then this is the ideal time to exercise.
Moreover, an evening workout will help you with distress. When you exercise, it triggers the secretion of happiness hormones such as endorphins and serotonin, which relieve stress and prompt a feel-good factor.
Also Read: Benefits of Wall Sitting: A Comprehensive Research-Based Guide
This may sound unappealing because after a tiring day working out will be the last thing on your mind. But working out after your dinner will relax all your aching muscles. It will help you vent all the extra energy. This means that you will be able to get a sound night’s sleep. On top of that, there are the usual benefits of losing weight and staying fit.
Understand your body – its requirements and patterns. Based on that as well as convenience, should you decide when is the best time to exercise.
Read More: 7 Health Benefits of Regular Exercise
While we can’t conclusively say when is the best time to exercise, what we do know is that it is important to start and continue your routine. Being consistent with your workouts, be it daily or multiple times a week, is of the utmost importance if you wish to see any visible progress. Creating a plan and making yourself stick to it is more likely to result in exercise becoming a habit for you. If you want to ensure that you adhere to regular exercise, be sure not to attempt extreme or complicated workout plans, the simpler it is the easier it will be to stick to. And regardless of whether your goal is to reduce weight or increase muscle mass, a healthy and appropriate diet is more important, without this no exercise will have much of an effect.
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.
In peak summer, the sun beats down on you and zaps you of energy. You lose a lot of fluids through profuse sweating. And, that is why you end up feeling lethargic. You have to drag yourself through your daily routine. But, there is a way you can actually shrug off the lethargy- with energy giving foods! Certain high energy foods can speed up your metabolism and also give you an energy boost:
Bananas are sweet fruits that can act as the perfect energy food. Bananas are rich in potassium and fibre. They are stuffed with natural sugars such as glucose, fructose and sucrose and as soon as they enter your body, they give you an energy boost. The energy released will sustain for hours. Moreover, bananas contain plenty of fibres, which improve gut health and accelerate metabolism. The faster your metabolism, the more energetic you feel.
126 grams or one serving of banana contains 110 calories, 30 grams of carbohydrate and 1 gram of protein. They naturally have no cholesterol, fat or sodium. Having around 450 grams of potassium should be a major part of the diet, especially in adults.
Bananas can be consumed in every form. Green bananas are a great source of fibre as it contains resistant starch. Resistant starch helps with digestion, maintains blood sugar levels and makes you feel full. On the other hand, ripe bananas are sweet and nutritious. They are a great source of vitamins and minerals like potassium, vitamin B6, etc. They also provide instant energy for physical activity.
Dr. Siddharth Gupta, MD
Dieticians and doctors emphasize the importance of consuming curd or yoghurt. It has a cooling effect on the body. Yoghurt is packed with magnesium, a mineral that instantly releases energy in the body, thus making it the ideal energy giving food.
If you work out in the summers, as you should remember to consume curd as part of your post-workout diet. Not only will this energy giving food raise your energy levels but it will also help mend torn muscles.
Apart from the insane amount of energy, yoghurt is a great immunity and digestion booster. It fights with indigestion and bloating. Yoghurt also helps to keep you cool in summers and is a great substitute for milk.
1 cup or 235 grams of plain yoghurt has about 149 grams of calories. It is also an excellent source of calcium, phosphorus and riboflavin.
Coconut water is a cooling drink that can supplement your daily water intake. It hydrates you, infuses you with energy and flushes out all the harmful waste from your body. It contains minerals that maintain the water balance in your body and help regulate body temperature.
Since coconut water is formed naturally inside the fruit, it has 94% water and very little fat. Whatever little fat it has is coconut fat. It is also very good for diabetics and helps reduce blood pressure. It is also the best thing to have after prolonged exercise especially during summers.
100 ml of coconut water contains 19 calories. It has 61 mg of potassium and 5.45 mg of sodium
Dry fruits comprise dehydrated fruits like dates, watermelons, raisins, cherries and apricots. It does not contain any unhealthy refined sugar. So even diabetics can consume it without any fear. Dry fruits are filled with natural sugars. So even diabetics can consume it without any fear. Raisins have about 59%, dates have 65%, apricots have around 53%. Densely packed with potassium and a wide range of vitamins, dry fruits ensure that your body remains at its peak all day long.
Figs make for great guilt-free snacking. They also help in preventing heart diseases. Prunes and raisins help to regulate acidity. Apricots impart give a glowing complexion and their juice can be used to treat sunburns
The best time to consume this high energy food is between breakfast and lunch. This will infuse energy and curb hunger pangs.
1 ounce of dry fruits contains about 84 calories.
The delightful trait of nuts is that they will not give you an instant energy surge. On the other hand, nut consumption will ensure a consistent release of small doses of energy throughout the day.
Munch on some peanuts, almonds or cashews every few hours to ensure that your energy levels do not dwindle.
Pistachios and almonds are known as neutral foods, neither hot nor cold and make for good energy giving food during summers
A serving ( 28 grams) of most nuts contain about 160 to 200 calories. Almonds contain about 161 calories, 14 grams of fat and 6 grams of protein and carbohydrates. Pecans have 193 calories, 20 grams of fat and 3 grams of protein and carbohydrates
Chocolate contains sugar and caffeine, both of which lead to a hike in cortisol and adrenaline levels and lead to a surge of energy. Nibble into small pieces of chocolate twice or thrice a day to keep yourself going.
Chocolate has various antioxidant properties and can help lower risks of high blood pressure, cholesterol and inflammation.
Summers can take a toll on your body as well as your mind. The above-mentioned list of energy giving foods not only perk you up but also delight your palate and keep you energetic.
Also Read: Foods that Boost Metabolism: A Research-Based Guide to Supercharging Your Body
100 grams of dark chocolate pack 604 calories, 43 grams of fat and 46 grams of carbohydrate
Apart from being very nutritious, brown rice helps in providing a good amount of energy. Manganese helps enzymes in breaking down carbohydrates and proteins to generate energy. Brown rice is less processed than white rice and thus retains a lot of nutritional value.
195 grams of brown rice contains about 3.5 grams of fibre and provides about 88% RDI for manganese. 100 grams of brown rice has 111 calories.
Packed with proteins, eggs are both delicious and a great source of energy. Eggs contain leucine, an amino acid that helps in stimulating energy production in the body. Rich in Vitamin B, eggs help in the processes that involve breaking down food for energy.
100 grams of boiled eggs have about 155 calories.
Due to the complex carbohydrates and fibre content in sweet potatoes, our bodies digest them at a slower pace. As a result, we have a steady source of energy when we have sweet potatoes. Manganese in sweet potatoes also helps in breaking down nutrients in the body to produce energy.
One medium-sized sweet potato has about 23 grams of carbohydrates, 3.8 grams of fibre.
The best part about these superfoods is that you can have them individually or throw some of them together and create delicious fruit and nut bowls. You can also combine them and make energy bars.
These not only make for very healthy but also extremely delicious meals. They keep your hunger pangs at bay, give you all the nutrition you need, keep you hydrated and cool on a hot and sultry day.
Fatty fish such as salmon and tuna are great sources of protein, fatty acids and B vitamins. These must be included in your daily diet for the requirement of omega-3 fatty acids which reduces inflammation, a common cause of fatigue. It is especially important for cancer patients and those recovering from cancer. Vitamin B12 works with folate to produce red blood cells and ensures iron works better in your body for increased energy.
3 ounces of Salmon contains 175 calories, 10 grams fat and 1.7 grams of omega-3 fatty acids. Tuna (yellowfin, fresh, raw) – 109 calories, less than one gram fat, 0 grams carbohydrate and 24 grams protein.
Coffee gives you an instant energy boost; it is rich in caffeine and can quickly pass from your bloodstream to your brain. The production of epinephrine, a hormone that stimulates the body and brain increases due to its consumption.
Coffee provides only two calories per cup which is enough to have stimulatory effects that can make you feel alert and focused. However, It’s not recommended to consume over 400 mg of caffeine or about 4 cups of coffee, per day.
Based on my observations, eating avocados daily might have positive effects on weight loss. It might aid in stimulating weight loss by improving body composition and metabolic parameters.
Dr. Rajeev Singh, BAMS
Avocado is considered to be a superfood owing to its several health benefits. They are rich in healthy fats, which promote optimal blood fat levels and enhance the absorption of nutrients. These are stored and used as energy sources. It also contains B vitamins and fibre which help in maintaining steady energy levels.
About 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids. Additionally, the fibre in avocados accounts for 80% of their carb content.
Also Read: Is Granola Good For You: Unraveling the Truth Based on Nutrition Science
Like with any other diet plan, there are a few things you should avoid consuming that may slow down your metabolism and are not high-energy foods.
Also Read: Brown Egg Vs White Eggs: Decoding Nutritional Facts and Myths
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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It is common knowledge that you need to drink 7-8 glasses of water every day. Your body needs water to carry out all of its functions. While it is understandable that you will have to space out your drinking, many people are left asking the question – ”Should they drink water before or after brushing their teeth?” Read on to find out.
You can indeed drink water right after you wake up, even before you brush your teeth. In fact, this practice can do you a world of good-
Let me tell you about an interesting observation. In a study, it was seen that drinking water before a meal might help overweight and obese older adults eat less. Adults were given either a glass of water or no water before breakfast. The ones who drank water ate about 13% less food. This suggests that drinking water before snacks or meals may be a simple but effective way for older adults to control their weight.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Water for Weight Loss – How it Helps?
Did you know?
Also Read: What Causes Receding Gums: Insights and Preventive Measures from Experts
One of the main causes of bad breath is a condition called dry mouth. Dry mouth occurs when we go to sleep and saliva production is lower. Saliva is acidic and helps to keep bacteria populations controlled. But when we go to bed, the lower levels of saliva allows the bacteria to multiply and result in bad morning breath. Brushing and flossing your teeth well to get rid of any food particles will help combat this issue since the bacteria feed on the food particles left in between your teeth.
Drinking water in the morning will help to flush out these bacteria and get rid of the dry sensation simultaneously. Also, apart from dental hygiene practices like brushing and flossing, you should rinse your mouth with water after every meal, this can help to reduce the food particles on your teeth.
From what I have seen, dehydration may make you feel tired and even nauseous. Sometimes, when you wake up in the morning not feeling great, it’s because your body didn’t get enough water the previous day. Water is important because it improves the blood and oxygen flow, which might make you feel more awake and energised. To start your day off right, try drinking a large glass of water as soon as you wake up!
Dr. Smita barode, B.A.M.S, M.S.
Also Read: Benefits of Tongue Scraping: A Guide to Better Oral Health
The answer to this question is an emphatic NO. Not just water, you should not be consuming any liquids or solids right after brushing.
Drinking water after brushing your teeth reduces the efficacy of your toothpaste. As it is, when you rinse out your mouth after brushing, most of the beneficial elements in your toothpaste are washed away. But some still linger among your teeth and gums and these remnants will protect your teeth throughout the day. Now if you drink water after you brush, you will be flushing down the remains of the toothpaste. This will leave your mouth defenceless.
Also Read: How to Control Diabetes Without Medicine: The Research-Backed Lifestyle Changes That Can Help
From my perspective, it is important to stay hydrated to avoid headaches caused by water deprivation and dehydration. Therefore, drinking water as soon as you wake up in the morning might help with dehydration-related headaches throughout the day.
Dr. Rajeev Singh, BAMS
Wait 15-20 minutes before you drink or eat anything.
There is no better way to start the morning than with a glass of water before you brush your teeth. There are tons of benefits of drinking water in the morning that will keep you going strong all day. Just try to avoid drinking water right after you brush.
Read More: How To Stay Hydrated?
Disclaimer: The information included at 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.
The vaccination in India has started on January 16. This is a cause for celebration! The end of the long battle against COVID is near. But at the same time, you might have a few questions regarding the COVID-19 vaccination program. It is important to get all your queries answered before you go to get the COVID vaccine administered.
In order to get vaccinated against COVID-19, the person has to get himself/herself registered as the beneficiary on the CO-WIN app specially developed by the Government of India.
Q1: Do I have to get vaccinated?
Ans: In India the COVID vaccine is voluntary. But everyone should get vaccinated to keep themselves and their loved ones safe from the potentially lethal disease. Vaccination will stop the spread of this contagious virus.
A common myth about Covid vaccine is that the natural immunity I get from being sick with COVID-19 is better than the immunity I get from the COVID-19 vaccination. The Fact is: Getting a COVID-19 vaccination is a safer and more dependable way to build immunity to COVID-19 than getting sick with COVID-19.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Q2: Should a person who currently has COVID be vaccinated?
Ans: Any individual who is a suspect of or is a confirmed case of COVID-19 should isolated himself/herself and should postpone getting vaccinated at least for 14 days or till the infection goes away to prevent spreading the infection to the Reframe ” So India knows a thing or two about storing vaccines safely.
According to WHO If you are pregnant, want to get pregnant in the future or are currently breastfeeding, getting vaccinated is important to protect you and your family. Many people around the world have now been vaccinated against COVID-19 while pregnant or breastfeeding, and no safety concerns have been identified for them or their babies.
Dr. M.G. Kartheeka, MBBS, MD
Q3: How is a COVID vaccine selected from the multitude of other vaccines?
Ans: The drug regulatory body goes over the safety and efficacy reports of the vaccine. These reports are prepared after analysing the results of human trials. Only if the reports are satisfactory, the regulatory body grants the coronavirus vaccine the license. Remember, you will need 2 doses of the same coronavirus vaccine.
Q4: Will India be able to store millions of vials of COVID vaccine at 2-8 degrees celsius?
Ans: India’s universal immunization program is the largest in the world. So India knows a thing or two about storing vaccines safely. Even so, the cold chain is being repaired and new cold boxes are being developed to meet the requirements of COVID-19 vaccine roll-out.
Q5: How will a person know if he/she is eligible for the coronavirus vaccine?
Ans: You will be informed through a message to your registered mobile number. The date of the vaccination too will be sent to you.
Q6: If I want to register as an eligible beneficiary, which documents will be needed?
Ans: To register yourself, you will need any of these documents-
The COVID vaccine can save lives & it is the need of the hour. So, follow the instructions from your government and when the time comes, get yourself registered as a beneficiary.
