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Sleep Apnea – A hidden danger you must know about, Now!

What is Snoring?

Noisy breathing during sleep is referred to as Snoring. It occurs when you are unable to move air freely through your nose and throat at during sleep. Snoring often occurs while breathing in, and can come through the nose, mouth or a combination of the two. Snoring results when the flow of air you breathe makes the tissues in the back of your throat vibrate in response to that. Snoring can be a symptom of sleep apnea.

Source- Snoring Canada

Those who snore often are found to have too much throat and nasal tissue or “floppy” tissue as it is called which is more prone to vibrate. The position of your tongue can also cause obstruction in the way of smooth breathing.

A Recent study shows that 33% of Indians snore and up to 14% snore as loud as they talk or sometimes even louder. It is more common among men than women. (In women chances are higher after menopause)

Other than the commonly known issues of Snoring, Snoring could be indicative of Narrowing of airway in neck. In some people, Snoring could also lead to mental agitation and crankiness during the day.

Snoring during sleep may be a sign, or warning or an indication of obstructive sleep apnea (OSA).

Common causes of snoring :

Age – Your throat becomes narrower with increasing age especially after mid age, and the muscle tone in your throat decreases. Throat exercises, new bedtime routines can all help to prevent snoring as you cannot do anything about your growing age.

Being overweight or out of shape – Excess weight around your neck or throat can be the cause of snoring. Even if you are not overweight or bulky in appearance. Losing that excess weight can help with reduced snoring bouts.

Physical Makeup – Men have narrower air passages than women and are more likely to snore. It should be noted that the presence of enlarged adenoids, cleft palate, narrow throat and other physical attributes that contribute to snoring which are often hereditary.

Nasal and sinus problems – Inhalation becomes difficult if airways are blocked, a stuffy nose creates a vacuum in the throat, which ultimately leads to snoring.

Alcohol, smoking, and medications – Tranquilizers such as lorazepam (Ativan) and diazepam (Valium), can increase muscle relaxation leading to more snoring. Alcohol intake, smoking also contributes to snoring.

Sleep posture – If you have a tendency to sleeping lying flat on your back, it can cause the flesh of your throat to relax and block the airway which causes snoring. It is recommended to change your sleep position.

Symptoms :

Sometimes snoring can not only be annoying to you as well as those around you, but it also can indicate an underlying health problem. You should be reaching out to the doctor if you notice any of these symptoms-

1. You are a constant snorer, and you snore in any position while sleeping.

2. You have morning headaches and feel excessively sleepy throughout the day. Even after full sleep.

3. Your snore is very loud, and you pause in between your breathing and make gasping noises in sleep which indicates obstruction in airways.

All these symptoms could be a warning sign of Obstructive Sleep Apnea (OSA).

Source : Health Normal

Sleep Apnea – Why you are at risk?

Sleep apnea – A Potential Sleep disorder, which causes involuntary pauses in breathing during sleep. Affecting millions of people throughout the world, caused due to either a blockage in the airway or when the brain does not signal for breathing.

These blockages can last from a few seconds to few minutes and can occur for approximately 30 times in one hour. Therefore if left untreated, sleep apnea can be a potentially dangerous disorder.

Source- Health Navigator

Sleep Apnea Types:

1. Obstructive sleep apnea,occurs when throat muscles relax. It is the most common form that obstructs sleep.

2. Central sleep apnea,occurs when your brain does not send proper signals to the muscles that are responsible for controlled breathing.

3. Complex sleep apnea syndrome,occurs when someone has both obstructive sleep apnea and central sleep apnea. It is also known as treatment- emergent central sleep apnea

Complications which may arise due to untreated Sleep Apnea –

1. Stroke
2. High blood pressure
3. Heart attacks and Arrhythmia (irregular heartbeats)
4. Diabetes
5. Obesity
6. Poor quality of sleep
7. Daytime fatigue and drowsiness
8. Lower your blood oxygen level, thereby triggering stress hormones.

If you find this blog informative and worth sharing please take a moment of your time to educate your friends, family members.

It will help spread the awareness and ensure better health for everyone.

Leave your comments below so that I can help the community by presenting more such information on health and wellness.

Stay healthy, Stay fit. Wellness is a way of life.

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15 Best Fruits For Diabetes

Fruit can be a part of a diabetes-friendly diet. They are loaded with essential vitamins, minerals, fiber, and antioxidants. They taste good and are refreshing, filling, and also add color to your plate.

The key to selecting the right fruit is to choose the right kinds and appropriate portions. As they can contain high amounts of carbohydrates that can affect your blood sugar levels, you need to eat moderate amounts of fruit.

5 Tips to Enjoy Fruits If You Are a Diabetic

Eating fruits is healthy but eating in moderation is better.

Here are my top 5 tips which will help you to enjoy fruits if you are a Diabetic and want to enjoy fruits.

1. Always eat fruits that are fresh, local and in season. Raw fruits are best as it contains fibers and retains most of the essential nutrients.

Never consume fruit juice as it’s devoid of all the fiber and contains added sugars which would spike blood sugar levels.

2. Fruits should not be eaten with your main meals, its best to have fruits in between meals and as a snack. This is because fruits act as fillers in the diet, as they are rich in fibers.

3. Eat fruits with some nuts to balance the glycemic load. A low glycemic load will indicate low level of sugar in blood.

4. Sprinkle fruits with grounded cinnamon powder which is very helpful in balancing blood sugar levels. As cinnamon has good blood sugar lowering properties.

5. Always eat fruit in moderation. Fruit is nature’s candy. They provide natural sugars which can be easily digested.

“I personally recommend eating 100 gm fruit per day – 4 to 5 days in a week”

What Are The Diabetic Friendly Fruits You Can Have?

Here I am listing the 15 best fruits that can be taken by diabetics as a part of their regular diet.

1. Strawberries

There are 15 g of carbohydrate in 1 1/4 cups of Strawberries. One cup of strawberries contains almost as much vitamin C as one cup of orange juice. It also contains folic acid. In addition, strawberries are rich in potassium and are packed with antioxidants, such as anthocyanins, and quercetin. Making it an all-round low-calorie choice for diabetics.

Picture Source: RHS

2. Apple

Apples contain vitamin C, fiber and several antioxidants. A medium sized apple contains 95 calories, 25 grams of carbohydrates and 14% of the daily value for vitamin C. You can find most of the nutrients in apple’s skin. Also, apples contain large amounts of water and fiber, which is the reason you feel full after taking an apple. The fibers present in apple keeps the sugar levels in check.

3. Water Melon

Watermelon contains high amounts of fiber and moderate amounts of lycopene. This is the pigment that gives the fruit its color. It’s also a powerful antioxidant. It is suggested that lycopene is involved in reducing cardiovascular diseases. It has been observed that diabetics suffer from cardiovascular diseases at some point of time, so a moderate amount of this fruit can provide good benefits.

Picture Source: Bonnie Plants

4. Papaya

Papaya is a great choice for diabetics as it is loaded with natural antioxidants. Diabetics are susceptible to many complications, including heart and nerve damage resulting from irregular blood sugar levels. A diet incorporating papaya can obstruct future cell damage and also help for a better and longer lifespan.

Picture Source: Alkaline Valley

5. Orange

Orange is a rich source of flavonoids and phenolic acid, which have shown tremendous protective abilities, especially in case of diabetics. Citrus fruits are excellent when it comes to breaking down glucose, as they not only delay glucose update but also inhibit the movement or transport of glucose through the intestines and liver.

Picture Source: Very Fit

6. Mosambi

Mosambi juice with amla and honey on empty stomach is very beneficial for diabetic patients.

Picture Source: Wikimedia Commons

7. Guava

Guavas are rich in fiber that helps ease constipation, a common concern among diabetic patients community, in addition to that it can also lower the chances of developing type-2 diabetes as fibers keep the sugar levels in control.

Picture Source: Dreamstime.com

8. Pomegranate

Pomegranate is a super fruit as it contains the richest combinations of antioxidants of all fruits in the fruit kingdom that can protect you from free-radicals and chronic diseases. So it can be incorporated in the daily diet for multiple health benefits.

Picture Source: Natoora

9. Grapes

Grapes contain Resveratrol, which is also found in some berries, it has the property of modulating the blood glucose response by affecting how the body secretes and uses insulin available in the bloodstream. Hence grapes can be a good choice keeping its nutritional benefits in mind.

Picture Source: Grapes from California

10. Blueberries

There are 15 grams of carbohydrate in 3/4 cup. Blueberries are the berry with the most antioxidants and contain flavonoids and resveratrol which is a polyphenolic compound naturally found in peanut, grapes, red wine, and some berries.

Picture Source: Permaculture Research Institute

11. Mangoes

Mangoes are regarded as the king of fruits, a ripe mango can contain up to 31 grams of sugar, but its glycemic load is only 10. The fiber in mango helps in limiting the rapid absorption of the sugars. Thus keeping balanced sugar level. It is advised to eat mango in moderation.

Picture Source: Wellthy Therapeutics

12. Pears

Pears are an excellent source of fiber and also vitamin K, which makes them a great addition to any diabetes diet plan.

Picture Source: Homelife

13. Jamun

Jamun improves blood sugar control. It is 82% water and 14.5% carbohydrates. The best thing about Jamun is that it has a hypoglycemic effect that helps in reducing blood and urine sugar levels. In addition to the pulp, the seed of Jamun are also very beneficial in controlling diabetes.

Picture Source: YouTube

14. Jackfruit

Picture Source: Epicurious

Jackfruit contains many essential nutrients such as Vitamin A, C, niacin, manganese, magnesium, and calcium etc, a great option for diabetics. It also improves insulin resistance in diabetic people. Raw jackfruit has a lower glycemic index.

Learn more about the health benefits of Jackfruit. Check out my blog on the same topic –Surprising Health Benefits of Jackfruit That You Must Know!

15. Cherries

Tart Cherries are great for diabetic people as their GI (Glycemic Index) value is 20 and in some cases, less than 20.

Picture Source: Epicurious

A diabetic should never stop eating fruits; in fact they should make it a part of their daily diet. Only the quantity of serving should be in moderation as fruits play a key role in detoxification.

If you find this blog informative and worth sharing please take a moment of your time to educate your friends,family members. It will help spread the awareness and ensure better health for everyone.

Leave your comments below so that I can help the community by presenting more such information on health and wellness.

Stay healthy, Stay fit. Wellness is a way of life.

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Manage and Reverse Your Diabetes With Intermittent Fasting

I would like to Start by Stressing this Point that

Intermittent fasting is not starvation.
It’s only a pattern of eating.
Time of eating is as important as the type of eating.

As explained in my previous posts under “Diabetes and Wellness”, 90% type 2 Diabetes is caused due to the Insulin Resistance ( a condition where the body no longer responds to the Insulin produced) primarily due to certain lifestyle habits and in very few cases due to genetics.

During the Fasting period your body will initially use stored sources of glucose and also excess glycogen stored in the liver and as you continue the fasting, it will break down body fat to use as the next source of energy. Glucose and fat are main sources of energy for the body. If glucose is not available, then the body will adjust and generate energy by burning fat, without any detrimental health effects, as it is body’s natural mechanism.

Thus Intermittent fasting is incredibly powerful in normalizing glucose, improving glucose variability and is a great insulin sensitizer.

Breaking Insulin Resistance :

Reduced fasting blood glucose, Reduced post-prandial [ after a meal ] blood glucose, Reduced glucose variability, Increased insulin sensitivity are the specific effects of Intermittent Fasting. Fasting is the most efficient and consistent strategy to decrease insulin levels and break Insulin resistance. This is now widely accepted as true through various research and findings from experiments.

All foods raise insulin, so the most effective method of reducing insulin is to avoid all foods. Blood glucose levels remain normal, as the body begins to switch over to burning fat for energy. This is What We Achieve Through Intermittent Fasting.

Intermittent Fasting in addition to lowering insulin levels has also been shown to improve insulin sensitivity significantly. This is that vital link in the weight loss trade-off point. Most Diets only reduce highly insulin-secreting foods but do not address the insulin resistance issue. Weight is initially lost, but insulin resistance keeps insulin levels and Body Set Weight high. Intermittent Fasting and Low Carbohydrate breaks the insulin resistance.

I am implementing intermittent fasting and low carbohydrate diet for selected diabetic patients in my practice, and as a result, patients start to lose weight as well and several have already gone off all diabetic medications.

In My Subsequent Postings under this campaign, I will address types of Intermittent Fasting and Diet Principles to Follow while practicing Intermittent Fasting and How to Practice Intermittent Fasting, Why It should be done under Supervision or Directive of a Doctor.

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Know Your Blood Sugar Levels If You Are Diabetic Or If You Are Living With Diabetics

In the 1950s, the method a person used to check blood glucose levels was to drop a reagent tablet into a small test tube containing a few drops of urine mixed with water.

The 1970s and 1980s marked are a turning point in the treatment of diabetes. Innovations such as blood glucose readers and strips measuring blood glucose (sugar) levels gave patients and doctors good tool to measure diabetes.

a) DIABETES is diagnosed When the fasting plasma glucose is ≥ 126 mg/dl or random blood glucose ≥ 200 mg/dl.

b) PREDIABETES is diagnosed when the value of fasting blood glucose 110 – 125 mg/dl and 2 hr postprandial sugars between 140 to 199 mg/dl and HBA1C Normal range: 4.5 – 5.6%, Prediabetes range: 5.7 – 6.4%, Diabetic range: ≥ 6.5%.

Glycated hemoglobin (Hba1c) is a form of hemoglobin that is measured primarily to identify the three-month average plasma glucose concentration.

For newly diagnosed patients with diabetes, HBa1c test has to be done along with fasting and postprandial sugar before starting treatment and it has to be repeated once in 3 months.

Many people are not aware of the HBa1c test. Once diabetic, this test has to be done every 3 months and it has to be done in a standardized laboratory for accuracy.

Nowadays urine sugar testing has no importance. It is not considered in diagnosis or follows up of diabetes.

Avoid testing urine sugar for follow up with the doctor.

How Frequently to Check Blood Sugar?

Checking blood sugar depends on the severity of diabetes.

I suggest to check fasting sugar, 2 hrs post breakfast and predinner sugar with a glucometer at home once a week.

If diabetes is well controlled, follow up with the doctor once in 3 months with FBS/PPBS and HBA1C report.

If sugars are moderately controlled and on insulin, follow up with a doctor at least once in 2 months.

If blood sugars are erratic and not in control, once a month consultation is necessary.

Remember HBA1C testing has to be done only once in 3 months.

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Surprising Health Benefits of Jackfruit That You Must Know!

What is Jackfruit?

Jackfruit is the largest tree-borne fruit and is widely regarded by the scientific community as a superfood which belongs to the mulberry family and is native to South and Southeast Asia. It is believed to have originated in the South-western rainforests of India. It is the largest tree-borne fruit and is widely regarded by the scientific community as a superfood.

Jackfruit for Diabetes Patients

Jackfruit contains vitamin A, C magnesium, and manganese. It helps in increasing insulin sensitivity. Raw jackfruit in the form of sambar or subzi is a good food option for diabetics for stabilizing blood sugars. Ripened jackfruit in small quantity is also good for diabetics.

Picture Source – NTD India

Jackfruit for Cancer Prevention

Picture Source – YouTube

Free Radicals that are formed in the body due to oxidative stress, damages the DNA of cells and produces cancer cells. It is the most common reason for the creation of cancer cells.

Antioxidants in Jackfruit protect the body from these free radicals as they neutralize free radicals and hence protect the DNA from damage.

Jackfruits also consist of phytonutrients which are natural chemicals which have the ability to fight cell irregularities and flavonoids which are natural pigments that are powerful in preventing carcinogenic progress.

Jackfruit provides protection against many forms of cancers including, lung and oral cavity cancers. Since being high on dietary fats it also cleanses toxins from the colon, thereby reducing the effect of toxin in the colon and prevents colon cancer.

In fact, in Kerala and the Southern Canara Region of India, Jackfruit is a local seasonal fruit and was naturally part of the regular home diet. This was one of the reasons why this part of India was traditionally almost cancer free till the 1970’s and 80’s until the explosive growth of processed food industry and the advertisement movements that showed Coconut Oil as a villain and altered their traditional food habits.

People who have been diagnosed to have higher risks for cancer should consume jackfruit during the season at least thrice a week.

Provides Immunity and Keeps Circulatory System in Good Health

Picture Source – Biology Revision

Being a great source of Vitamin C and Antioxidants, It strengthens your immune system protects the body from common diseases, infectious cough, cold and viral flu.

Jackfruit contains Potassium which maintains sodium level in the body. A good level of potassium in the body helps balance electrolytes. Therefore, it is useful to reduce high blood pressure, stroke and heart attack.

Prevents and Cures Anemia

Jackfruits are rich in Vitamin B6, Folate, Pantothenic acid , Vitamin A, C, E, K, and metals like Copper, Manganese, and Magnesium Niacin, which are essential for blood formation and also enhances body’s capacity to absorb iron, hence prevents and cures anemia.

Picture Source – Memoona Muslima

7 Other Health Benefits of Jackfruit

1. Flawless Skin, Anti Ageing, and Fights wrinkles:

Picture Source – Healing Gourmet

Being rich in antioxidants and water content, Jackfruit helps the body fight free radicals, moistens the skin and gives us a flawless skin thus collectively contributing to anti-aging.

Soak the dry seed in milk and honey. Grind and make a fine paste. Apply on your face and allow it to dry, following which wash off. Repeat this twice or thrice a week.

You can soak Jackfruit seeds in cold milk for a minute or two, add turmeric and grind well. Apply this gently on the wrinkles. This can reduce wrinkles in about 6 – 8 weeks. To be used regularly for best results.

2. Detoxification and Good Gut Health

Jackfruit is fiber-rich, antioxidants rich has antimicrobial properties. This helps to improve digestion, prevents constipation, induces detoxification and improves gut health.

Picture Source – Abbott Family Chiropractic

3. Controls Blood Pressure

It has a good level of potassium which helps in maintaining fluid levels to balance electrolytes in the body. Hence, it is useful in reducing high blood pressure, stroke and heart attack.

Picture Source – The Fit Indian

4. Quick Energy

Jackfruit also has good carbohydrate and calorie. It is a rich source of simple sugar like fructose and sucrose that gives instant energy. It contains zero cholesterol making it a safe and healthy food. Diabetics can consume this fruit 100gm twice a week.

Picture Source – Active.com

5. Eye-Health

It contains vitamin A that is a vital nutrient for eye health. Lack of Vitamin A caused night blindness and other vision-related disorders.

Jackfruit is helpful in enhancing eye vision and providing protection against cataract and muscular degeneration.

Picture Source – TheHealthSite.com

6. Prevents bone loss

Jackfruit being rich in magnesium helps build and strengthen bones. Those who consume potassium and magnesium-rich food have higher bone density and stronger bones. Especially women starting from their mid 30’s should have Jackfruit.

Picture Source – Wikipedia

7. Thyroid Health

Picture Source – Health And Love Page

One of the vital elements of good thyroid metabolism is Copper, especially for hormone production and absorption. Jackfruit rich in this potent mineral helps in maintaining a healthy metabolic rate in body.

We need to ensure during the season we must have this fruit minimum twice a week and maximum 4 times a week to reap all the amazing health benefits of this wonder fruit.

Nature already has all that we need to keep ourselves healthy physically and mentally, let us make an effort to remain aligned with nature.

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Unbelievable Health Benefits Of Horse Gram

Renal Recovery: Horse gram has astringent and diuretic properties, hence it is excellent to restore Renal Health, (Kidney Health) urinary discharge, kidney stones. Scientific studies have shown that horse gram inhibits the formation of calcium oxalate stones in kidneys. When made a part of the weekly diet (twice a week) it helps in prevention of Kidney related health issues.

Increases Sperm Count And Overall Sperm Health: The Nutrients like Calcium, phosphorus, iron and amino acids present in horse gram promote sperm count. Horse Gram also removes impurities from sperm and makes the sperm more motile thus increasing the fertility quotient. Ayurveda uses horse gram for treating fertility-related issues in men.

Diabetes And Obesity: In my practice, I have seen good results with people who are diabetic or obese, after the introduction of Horse Gram into the diet. Horse Gram being high on protein and fiber, low on carbs and having an excellent lipid profile, it helps in reducing blood glucose levels and reducing weight. it Also the phenol content gives it the ability to attack fatty tissues.

Menstrual Irregularities: irregular menstrual cycle or scanty bleeding, consumption of horse grams is very effective in menstrual corrections, the strong iron content of this pulse helps in boost hemoglobin levels which is lost during menstrual cycles.

Stay tuned for my next blog on How Horse gram is effective in enhancing body’s immunity and in the natural treatment of Bronchitis/Asthma and Gastric Issues.

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How To Heal Thyroid Related Issues Through Chakra Meditation

Chakra To Be Meditated Upon: Vishuddhi Chakra

Understanding Vishudhi Chakra and Its Significance on Physical and Mental health :

The Vishuddhi chakra is located in the throat area. It is depicted as blue or turquoise in color. This Chakra is closely related to Purification and Healing.

It also influences the ability to synthesize ideas, creativity, and judgment. Also is closely related to effective communication and senses of inner and outer hearing

Vishuddhi chakra is associated with thyroid and parathyroid glands. Hence meditation and awareness on this chakra can heal issues and diseases related to thyroid.

it is also associated with Neck, Shoulders, Arms, Hands. Similarly, a meditation on this chakra can also heal Neck, Shoulder, ARM, and Hands.

When there is an imbalance or blockage in this chakra, it can result in Thyroid related issues, psychological imbalances, metal blocks especially affecting creativity and also general issues in communication, and can also cause a lack of confidence in yourself or in other words it can make you think unsure about yourself.

Meditation Method :

1. Sit Down in comfortable spine erect posture, eyes closed. You should Face North Direction. Be in Dhyana Mudra – Rest hands on your lap, palms facing upwards should be on top of one another. Place your right hand underneath your left hand and gently touch the tip of the two thumbs.

2. Disconnect yourself from all worldly thoughts and concerns. (Still, if thoughts come let them come and go, but don’t serve them coffee and tea).

3. Slowly bring your Awareness to the place of Vishuddhi Chakra and lock your awareness there. Meditatively chant HAM as it is the seed sound of this chakra. You could also meditate on any other hymns u feel comfortable with. Importantly whatever hymn u will use to meditatively chant you imagine as though each and every cell in your body is vibrating in the Hymn. This will lead to purification and healing from Cell level. This needs to be done minimum 15mins to 30mins every day.

4. If you would want to visualize the chakra also while meditating, then u could visualize it as the lotus in blue or turquoise with 16 petals.

NOTE: Doing any meditation between 4 am to 6:30 am has accelerated benefits in many aspects, as the cosmic energy is at its healing best during these hours.

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Top 10 Weight Loss Tips – Obesity And Wellness

Weight Loss Tips

1) Exercise regularly eat less and sleep more.
2) Check hormones like thyroid and review any of your medications are causing weight gain.
3) Eat food as raw as possible. Avoid processed foods. Eat only when hungry.
4) Avoid too many fruits.
5) Avoid Beer.
6) Avoid artificial sweeteners.
7) Follow low carbohydrate diet.
8) Follow intermittent fasting.
9) Follow ketogenic diet in resistant cases.
10) Consider Weight loss pills and Bariatric surgery if above measures fail and if BMI is too
high.
Remember, weight loss needs consistent efforts. It’s 90% mental phenomenon.
Incoming postings on obesity, I will explain each of above measures in detail.

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Chronic Neck Pain: Causes And Treatment

Causes –

1. Long Working Hours In front of Laptop and Over usage of mobile leading to repetitive stress on the cervical spine due to the wrong posture overloading the neck [ neck ]. This occupational hazard is the Most common cases of chronic neck pain these days.

2. Obesity and Inactivity – Another Major Reason for Neck Pains.

3. Workouts in the wrong posture: Many people hit the gym and do weight training without perfecting the posture required for each workout, over the period of time due to prolonged stress on cervical spine causing neck pain. Workouts are good and needed, but do perfect the posture for every workout.

4. Sudden Jerks to the cervical spine can cause Neck Pain, commonly found in people who travel by Two Wheeler daily.

5. Wrong Posture While Sleeping:

All the above sources and causes, create Neck Pain because all of this over the period of time, produces a Disc Bulge or Disc Herniation which narrows the thecal sac which is the canal through which the spinal chord passes through and impinges the exiting nerve root which causes pain around neck and shoulder along with numbness or tingling sensation in the arm and fingers, in certain cases it also leads to cervical lordosis (loss of cervical spine curvature which results in Disc Bulge of Degenaration).

(A disc is a cartilage tissue between two vertebral columns)

Remedies –

1. Ice Pack in around neck and shoulder where there is a pain, thrice a day. Reduces inflammation and relieves pain.

2. Apply Ointments like Volini, Oxalgyn.

3. Physiotherapy Post Consultation and learn exercises specific to your cause from a Chiropractor to restore curvature related issues.

4. Muscle Relaxants post consultation.

5. Dietary Intervention: This is extremely important.

Include Turmeric into your diet, Green Tea, Walnuts, and Almonds. Beetroot, Broccoli, Berries. These have excellent anti-inflammatory properties and will reduce inflammations in the discs. Avoid Rice, Sugar and Processed food as they cause inflammation in the body.

6. Meditation: Meditation will have miraculous effects on healing this. At least 20mins to 1 hour of meditation is recommended depending on how chronic the pain is.

Prevention –

1. Hold mobile at the line of sight, do not bend your head while using the mobile.

2. The top edge of your laptop screens should align with your line of sight in a straight line. Do not have a posture which will force you to bend your head to be able to look at the screen.

3. After every half, an hour, get off your chair and get moving for a minute or two. Or at least every two hours ensure you are taking a 5mins break, avoid any screens during those 5mins, also stretch Your Neck Sideways and Vertically.

4. If overweight, start on a healthy weight loss program.

5. Regular Exercises or Workouts will strengthen muscles thus enhancing support to your spine and will keep the spine stable.

6. Yoga is a great way to prevent spine related issues and spondylitis and prevent the spine from losing its natural curvature.

Any Neck Pains, if remains for days together, one should consult an orthopedist, Identify the cause, and follow what I have explained above.

Surgical Intervention is the last preference.

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Diabetes And Wellness – Some Myths Surrounding Diabetes

1. Rice Is Bad For Diabetes – Not True
a) WHITE RICE: Highly refined, less fiber, fewer vitamins due to polishing. Not good for Diabetes
b) BROWN AND RED RICE: Good fiber content high vitamin and mineral content. Good for diabetes, small quantity is better
c) BLACK RICE: once upon a time consumed by an only royal family of China. Its rich in antioxidant anthocyanin, fiber, and minerals. Good for consumption.

2. Six Meals Are Better Than Three Meals – Not True

Eating frequently puts a strain on pancreas because it is not given a gap to produce and store insulin IF YOU DO NOT HAVE AN ACTIVE LIFESTYLE. If you are working out regularly, then eating 6 times a day as per your physician/dietician advice would be best.

3. Fasting Is Not Good For Diabetes – Not True

Intermittent Fasting on the advice of the doctor and under supervision. Medications do need to be adjusted depending on the time of fasting

Fasting Benefits :

a. Improved insulin sensitivity
b. Lowered triglycerides
c. Weight loss
d. Normalises prediabetes.
e. In some cases, can help in the reversal of diabetes

Intermittent fasting is the best dietary intervention for prediabetes or borderline diabetes.

4. Diabetes Is A Chronic Progressive Disease – Not True

Type 2 Diabetes although widely believed to be a chronic progressive disease, is reversible in many cases.

5. Insulin Is Needed Only In Later Stage And Severe Diabetes – Not True

A recent study suggested that insulin is a good choice if a person’s HbA1c levels remain above 8% while only on oral tablets, i.e., even within 3-4 months of diagnosis.

6. Diabetes Can’t Be Reversed – Not True

Many cases of Type 2 Diabetes can be reversed by conforming to Diet, Right Exercise, Appropriate Dietary interventions like LOW CARBOHYDRATE DIET AND INTERMITTENT FASTING, Adequate Sleep, and Managing Stress through practices like meditation and yoga.

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What is Snoring?

Common causes of snoring :

Symptoms :

Sleep Apnea – Why you are at risk?

Sleep Apnea Types:

Complications which may arise due to untreated Sleep Apnea –

5 Tips to Enjoy Fruits If You Are a Diabetic

What Are The Diabetic Friendly Fruits You Can Have?

1. Strawberries

2. Apple

3. Water Melon

4. Papaya

5. Orange

6. Mosambi

7. Guava

8. Pomegranate

9. Grapes

11. Mangoes

12. Pears

13. Jamun

14. Jackfruit

15. Cherries

What is Jackfruit?

Jackfruit for Diabetes Patients

Jackfruit for Cancer Prevention

Provides Immunity and Keeps Circulatory System in Good Health

Prevents and Cures Anemia

7 Other Health Benefits of Jackfruit

1. Flawless Skin, Anti Ageing, and Fights wrinkles:

2. Detoxification and Good Gut Health

3. Controls Blood Pressure

4. Quick Energy

5. Eye-Health

6. Prevents bone loss

7. Thyroid Health

Weight Loss Tips

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