Things to keep in mind for healthy joints

1. Maintain a healthy weight.
   Being overweight places extra strain on your weight-bearing joints, such as your knees, ankles, hips, and back. And according to the Arthritis Foundation, every pound of excess weight you carry results in an additional four pounds of extra pressure on your weight-bearing joints. By achieving and maintaining a healthy weight, you can limit the amount of stress on your joints and reduce your risk of joint damage.

1. Keep moving.
   Staying active can help to reduce stiffness in your joints. You should move around often during the day and avoid staying in one position for too long. Low-impact exercise — such as walking, swimming, cycling, strength training, and stretching — can help your joints stay mobile and may even help you shed some extra pounds.When doing any type of exercise, you should be sure to protect your joints by taking it slowly at first and wearing proper protective equipment, if necessary.
2. Stay strong.
   Strong muscles and bones provide support and stability for your joints. Adding strength training exercises to your routine can help you build muscles that keep your joints safe and mobile.Your strength training routine should include core-strengthening exercises for your abdominal, back, and chest muscles; a strong core can help to prevent problems with balance, falls, and other accidents that could cause joint injury. Weight-bearing exercises, such as walking or running, can help you to maintain strong bones.
3. Use correct posture.
   Proper posture can prevent added stress on your joints and reduce your risk of injury to the surrounding muscles. Being mindful of your posture while performing repetitive motions, sitting, and standing — and being especially careful if you are carrying or lifting heavy objects — can protect you from a painful injury or joint damage.
4. Don’t forget about diet.
   Eating healthy may improve your joint health and help you lose excess weight. Eating lean proteins can help you build strong muscles. You can keep your bones strong by eating foods with calcium and Vitamin D, such as dairy products and other fortified foods. Fish, such as salmon and mackerel, contain omega-3 fatty acids that can reduce inflammation in your joints. Other foods, such as tomatoes, olive oil, green leafy vegetables, berries, and nuts may help to reduce inflammation.

For any information visit - https://www.amrihospitals.in/

Top 10 tips to keep your brain healthy

AMRI Hospitals gives ten basic tips for a healthy brain:

1. Eat only real, whole, “preagricultural” foods. This includes seafood, red meat, poultry, eggs, vegetables, fruits, and nuts. I recommend avoiding all grains (wheat, corn, rice, oats, etc.) and legumes (beans, peas, lentils, hummus, soy, etc.), because they are low in nutrients and high in anti-nutrients and lectins that pose a risk to human health.

2. Drink water or unsweetened, naturally flavored water/seltzer when you’re thirsty. Drinking sweetened beverages is dangerous, putting you on a fast track to a damaged metabolism, and then keeping you there. It is just as important to avoid fruit juices, even all-natural juices with no sugar added, as the body cannot distinguish between various forms of liquid sugar. Click here for a table of sugar content in various beverages, including fruit juices.

3. Avoid refined carbohydrates like the plague. Concentrated, processed sugars and starches cause unnaturally high spikes in blood sugar and insulin levels that destabilize brain chemistry and damage brain cell metabolism. Examples include sugar, flour, fruit juice, and processed cereals.

4. Avoid refined “vegetable” (seed) oils, like soybean, safflower, and corn oil, and choose natural, unprocessed animal and fruit fats instead.Industrially produced seed oils tend to be high in omega-6 fatty acids, which promote inflammation and fight against the omega-3 fatty acids our brains and immune systems require to function properly. Examples of healthier fat choices include lard, schmaltz, beef tallow, olive oil, avocado oil, and coconut oil.

5. Include animal protein in your diet on a regular basis — seafood, poultry, red meat, eggs, etc. Plant proteins are not only harder to digest and absorb, but the foods they come from are high in “anti-nutrients” that rob the brain (and body) of key minerals and other essential nutrients. I realize that there are many reasons to eat a plant-based diet unrelated to brain health, so if you choose to eat a vegan or vegetarian diet, please learn all you can about proper supplementation of key nutrients, including B vitamins, vitamin K2, EPA, DHA, iron, and zinc.

6. Minimize alcohol, and be careful with caffeine, especially if you haveanxiety or insomnia.

7. Get tested for insulin resistance (aka “pre-diabetes”). Insulin resistance has been identified as a key cause of most cases of garden-variety Alzheimer’s disease. It also contributes to symptoms of depression, bipolar disorder, and psychotic disorders. If you are insulin-resistant, take immediate steps to lower your insulin levels with diet and exercise.

While there are many ways to accomplish this, low-carbohydrate diets can be particularly effective weapons against insulin resistance and tend to be easier to sustain than low-fat or low-calorie diets. As an added bonus, addressing insulin resistance can help you maintain a healthy weight and reduce your risk for chronic medical conditions including diabetes, heart disease, and some forms of cancer.

8. Get tested for iron deficiency. The brain needs iron for neurotransmitter production (serotonin, dopamine, and norepinephrine), generation of brain energy, hippocampal function (memory), and cell signaling. If you are iron deficient, increase your intake of red meat, organ meats, and/or shellfish, and decrease your intake of plant foods that interfere with iron absorption.

Phytates (found in beans, nuts, seeds, and grains), oxalates (found in spinach, cocoa, beets, sesame seeds, rhubarb, sweet potato, coriander, and currants) and tannins (found in legumes, nuts, cocoa, wine, tea, berries, pomegranates, and many other fruits) all reduce the brain's access to iron. Plant foods also happen to contain a form of iron that is more difficult for the human body to utilize. Iron supplements may be necessary in some cases, and may be particularly important for those who choose to eat a plant-based or high-plant diet.

9. Get tested for vitamin B12 deficiency. Without this essential vitamin, the body cannot synthesize DNA, RNA, red blood cells, or myelin (the substance that wraps around and insulates our brain circuitry). Not surprisingly, B12 deficiency can cause a host of serious psychiatric problems, including depression, psychosis, memory problems, mania, and changes in behavior or personality.

Make sure your health-care provider knows how to properly evaluate your B12 status; accuracy can be improved by including additional tests, perhaps most importantly a methylmalonic acid level. If you have a simple nutritional B12 deficiency, increase your intake of red meat, shellfish, and/or organ meats. Supplements may be necessary in some cases, and are mandatory for those choosing a plant-based diet.

10. Find a form of exercise you enjoy and make it part of your life — nearly every day, if you can, but at least three times a week. Strength or resistance training that builds and tones muscle seems to be superior to aerobic exercise (walking, running) in preventing and managing insulin resistance.

What is hypotension and what are the causes for it?

Hypotension, also commonly known as low blood pressure is a condition in which blood pressure in the arteries gets abnormally low. In some cases, the blood pressure gets so low that it fails to reach all the body organs, resulting in light headedness, dizziness, and even fainting.
The ideal reading level for blood pressure is more than 120 over 80 but less than 140 over 90 (120/80-140/90).

The higher of the two is the measure of systolic pressure, which means the pressure in the arteries when the heart beats and fills them with blood. The second number measures diastolic pressure, which means the pressure in the arteries when the heart rests

between beats. If either number is below the ideal reading level, your pressure is lower than normal.

Usually, in healthy people, low blood pressure without any symptoms means negligible health concerns. But if it shows symptoms, it is an indication of inadequate blood flow to the heart, brain, and other vital organs, which needs to be treated as soon as possible.

Chronic low blood pressure which shows no symptoms is not considered as a serious health concern. But there are possibilities that sudden drop in blood pressure may develop several health issues. Mostly, sudden fall in blood pressure occurs while getting up from a lying position or suddenly standing from a sitting position. This kind of low blood pressure is also referred to as postural hypotension or orthostatic hypotension.

Postural hypotension happens when there is failure of the cardiovascular system or nervous system to react appropriately to sudden changes. Our body normally compensates by sending messages to the heart to beat faster and to the blood vessels to constrict. But if this does not happen, or happens too slowly, it causes postural hypotension and can lead to fainting.

Low blood pressure may also occur when a person is standing for a longer duration. This type of low blood pressure is referred to as neurally mediated hypotension.

It should be noted that with age, the risk of both low and high blood pressure normally increases. This is due to the reason that blood flow to the heart muscle and the brain declines with age, often as a result of plaque build-up in blood vessels.

Some more common causes of low blood pressure are:

1. Dehydration: Inadequate water in the body can cause weakness, fatigue and dizziness and thus, can lead to a drop in the blood pressure level.

2. Cardiovascular problems: A few heart conditions can also lead to low blood pressure. In some scenarios, the condition can get worse and cause low heart rate (bradycardia), heart valve problems, heart attack and even heart failure.

3. Pregnancy: Pregnancy may also lead to drop blood pressure level. Due to the internal bodily changes during pregnancy, blood pressure is likely to decline. But this condition is usually considered normal. After the child birth, blood pressure again goes to normal.

4. Loss of blood: In case of a major injury which causes blood loss or internal bleeding, one may experience low blood pressure.

5. Endocrine problems: Thyroid conditions, low blood sugar levels and, in some cases, diabetes are responsible for triggering low blood pressure.
6. Infection: This usually happens in case of serious infection like septicaemia and can lead to a life-threatening condition which is also referred to as septic shock.

7. Nutrient deficiency: Lack of Vitamin B-12 and folate can cause low blood pressure. This is due to the reason that these nutrients are essential to produce red blood cells and their deficiency can lead to drop in blood pressure levels.

8. Allergic reaction:Serious allergic reactions like anaphylaxis can trigger health conditions such as breathing problems, hives, itching and a swollen throat. This can also lead to low blood pressure.

9. Low salt intake: Sodium is an essential electrolyte that helps in maintaining water in and around the cells. Insufficient consumption of sodium may lead to low blood pressure as this may disrupt the blood pressure levels. But before increasing salt quantity in your food, consult your doctor.

For more info - https://www.amrihospitals.in/

What you need to know about hypertension as you start ageing

Blood pressure is the force of blood against the inner walls of your arteries. It has normal fluctuations throughout the day falling when you’re relaxed or asleep, rising naturally in the morning, and increasing temporarily when you’re under stress, excited or exercising.

But when your resting blood pressure level rises too high, it can scar, stiffen and/or weaken blood vessels. This effect can double your risk for a heart attack; quadruple your odds for a stroke; raise your risk for heart failure, vision loss, kidney problems, dementia and circulation problems such as peripheral artery disease (which causes pain in your legs) and weaken your bones.

You may be at an increased risk for high blood pressure if you smoke, are overweight, eat a diet that’s low on produce and fiber and/or high in fat and salt, drink alcohol to excess, live with chronic stress or don’t get much physical activity.

A healthy lifestyle is a strong shield against high blood pressure and its damaging effects.

AMRI Hospitals lists these steps that can lower your risk and also help lower your numbers if you already have pre-hypertension or hypertension.

1. Lose a little weight. Excess weight—and especially excess fat stored in your abdomen—can raise blood pressure by increasing your blood volume and by changing the balance of pressure-regulating hormones.

2. Cut back on alcohol. “Moderating alcohol is very important. If you are a man who has more than two drinks a day or a woman who has more than one drink a day, cut back.” While a little alcohol may relax arteries, too much seems to have the opposite effect.

3. Move more. Exercise and other kinds of physical activity help keep arteries flexible and also reduce activity in the sympathetic nervous system, which can tighten blood vessels and boost blood pressure. If you already have high blood pressure, regular exercise alone could lower your numbers by 8 to 10 points.

4. Feed healthy blood pressure. The minerals calcium, magnesium and potassium (found in low-fat and fat-free dairy products, such as milk and yogurt, as well as in produce and dried beans) help your body regulate blood pressure. Too little can raise your blood pressure. So can high amounts of sodium—found in many processed foods—by making your body retain water (which boosts blood volume) and even tightening small blood vessels. Saturated fat (found in meat, cheese, butter, full-fat dairy products and many processed foods) may also raise blood pressure.

5. Quit smoking. Smoking damages arteries and raises the risk of heart disease. While you’re having a cigarette, the chemicals in tobacco products elevate blood pressure too.

6. Soothe stress. It’s not clear whether mind-body therapies have a lasting effect on blood pressure or reduce the risk, but it is known that the body’s stress response releases hormones that temporarily raise blood pressure. You’ll feel better, and find it easier to make other healthy changes, if you regularly practice a stress-soothing technique such as breathing exercises, progressive relaxation and fitness activities. One technique, meditation, has been shown to reduce the risk for heart attacks and strokes in people with high blood pressure.

All you need to know about knee replacement infection

After a knee replacement surgery is conducted, there is always a possibility of infection occurring around the wound. It can occur during the hospital stay or when a person is under rehabilitation, after the surgery.

Symptoms of knee replacement infection

If a patient experiences a minor swelling or redness around the incision, it could be normal as well as dangerous. There is a possibility of post-surgery infection only if the problem keeps increasing with time.
2. Warmth around the knee or incision normally doesn’t indicate infection. But, if the redness and tenderness around the knee doesn’t go away, then it may be a sign of infection.
3. Apart from this, if a person is not able to walk without pain for a long time, it may also lead to infection.
4. If a grey liquid keeps coming out from the incision with a bad smell, the chances of infection are high.
5. Fever, night sweat and fatigue may also be the symptoms of knee replacement infection.


Cause of post-surgery infection

There is a possibility that the bacteria may enter a person’s body after the surgery, through the wound made by incision. If it reaches to the artificial joint, it can cause infection by multiplying within the wound. Also, if a person doesn’t have a strong immune system, these bacteria can get into the bloodstream.

Diagnosis

A visual examination can prove to be helpful in the diagnosis of knee replacement. In order to investigate the type of bacteria causing the infection, a doctor may need to use the following tests:

Blood Test: It can help in measuring the inflammation in the body, which indicates the infection.

Imaging test: Tests such as X-Rays, CT scans and MRI can help in determining the infection in the artificial joint.

Joint aspiration: In order to look for bacteria and white blood cells, a fluid can be drawn from the knee. Presence of white blood cells usually indicates an infection.

Treatment

The treatment includes both surgical and non-surgical methods. In some cases, only skin and tissues are involved and the artificial joint is not affected, which can be treated with oral or intravenous antibiotics. On the other hand, a deeper knee replacement infection may require surgical treatment including debridement, staged surgery, removal of artificial joint, joint washout, new knee replacement surgery, etc.

For treatment visit here – https://www.amrihospitals.in/specialty/orthopaedics-joint-replacement

AMRI Hospitals launches Family First Health Card for NRI’s and their family members

India’s health services are advancing to whole another level: NRI health card is now available for the family members in India

With overwhelming medical expenses abroad, medical tourism has become an affordable option for NRIs. On top of that, initiatives taken by many hospitals to issue NRI health cards with special benefits and packages have already been a great boon.

It can be unsettling having to stay far from home, constantly worrying about the well-being of the parents and family members back there. One of the premier private hospitals in Eastern India, AMRI Hospitals Kolkata has launched an exclusive Family First Health Card for all the NRI’s at the North America Bengali Conference(NABC) 2019. The card will cater not only to the health needs of the card-holder but even to his family members residing in India.

The benefits of the Family First Health Card for NRI will include cabin booking, prior booking of the appointment and various health-related investigations. It also offers free ambulance and medicine delivery services provided that the criteria are met.

The card is valid for a year and can be availed by registering with 100 USD. Apart from the afore-mentioned benefits offered, the bed charges of the hospital, OPD investigations, dental procedures and eye check-up services can be availed at a highly discounted rate. Around 25 percent discount is available for full body check-up for up to 4 members of the family.

The Special Privilege Health Card by AMRI hospitals was launched during NABC in May 2018 at Atlantic City, USA and so far it has received tremendous response from the patients, especially from Bengalis residing in South America.

In collaboration with Home Health Care(HCC), the Family First Health Card for NRI is being introduced to deliver the best medical services to the patients and all-round hospital-like services and care within the comfort of their own house. The emergency and preventive care includes nursing, physiotherapy, physical consultations, routine health check-ups and many more.

It is impressive how the hospitals in our country are coming up with major initiatives for the well-being of the people. It is hard to stay away from family and not worry about their health, especially our parents. The Family First Health Card by AMRI hospitals will undoubtedly bring greater peace of mind to the NRIs living in different parts of the world.

Suffering from digestive issues? Here’s everything you need to know about them

List of 6 common digestive conditions, their symptoms, the problem and the best treatment available for you at AMRI Hospitals.
Many people facing digestive problems generally don’t speak about it. If you are facing any such problems, you should not suffer in silence. Digestive diseases are the problems that occur in a digestive tract and can range from mild to serious. Most of the diseases can be prevented or minimised by maintaining a healthy lifestyle and practicing good bowel habits. If left untreated some of these diseases can lead you to critical conditions also.

Below is the list of 6 common digestive conditions, their symptoms, the problem and the best treatment available for you.

1. Gastroesophageal Reflux Disease (GERD)

Symptoms–Burning pain in the middle of your chest which often occurs after meals or at night, frequent heartburns, bad breadth, tooth erosion, nausea, pain in upper chest or abdomen and trouble in swallowing or breathing.

Problem – Stomach acid gets refluxed to oesophagus – acid reflux

Treatment – In many cases, people get relief by avoiding certain foods and drinks that trigger the symptoms. Generally, doctors prescribe antacids or other medicines that reduce stomach acid production and inflammation of oesophagus. In some cases, stronger medication and surgery is also required.

2. Gallstones

Symptoms – Sharp pain in the upper right abdomen

Problem –Hard deposits are formed in gallbladder (generally due to intake of too much cholesterol or waste in your bile)

Treatment – Gallstones can be dissolved by medications, while in some other cases surgery is the only solution of removal

3. Celiac Disease

Symptoms – In children – abdominal pain and bloating, diarrhoea, constipation, vomiting and weight loss. In adults – anaemia, fatigue, bone loss, depression and seizures

Problem – Serious sensitivity to gluten – a protein which is found in wheat, barley and rye. The immune system automatically attacks your villi (absorbs nutrition from the food) as soon as you eat gluten.

Treatment – The only treatment is to avoid eating gluten.

4. Irritable Bowel Syndrome

Symptoms – This can vary from people to people but the most common symptoms include constipation, diarrhoea, hard and dry stools, loose watery stools and bloating.

Problems –Cause is still unknown – but common symptoms like stomach pain or discomfort, at least three times for several months can be called as Irritable Bowel Syndrome

Treatment –Having low fat, high fibre food avoiding dairy products, alcohol, caffeine, artificial sweeteners and food that produce gas.

5. Haemorrhoids

Symptom – Bright red blood during bowel movement

Problems – Chronic constipation, diarrhoea, staining during bowel movements can be caused due to lack of fibre in the diet.

Treatment –Include more of fibrous food and more water in your diet. Do exercise. In some cases, haemorrhoids are removed surgically.

6. Diverticulitis

Symptom – There are no symptoms of this medical condition.It is quite common among the elderly people. In some cases, fever and abdominal pain are some of the other symptoms, and in few cases it can also cause obesity.

Problems – Small pouches called diverticula can form anywhere, where there are weak spots in the lining of your digestive system, most commonly found in the colon. They are mainly caused due to low fibre diet.

Treatment – In many cases it is treated with antibiotics and clear liquid diet so that the colon gets recovered. In rare cases, it is removed surgically.

Visit www.amrihospitals.in for more information and best treatment options!

AMRI Hospitals Bhubaneswar Successfully Performs ‘Awake Brain Surgery’

One of the leading private healthcare providers in Eastern India, AMRI Hospitals Bhubaneswar has successfully performed the ‘Awake Brain Surgery‘, a rarely practiced procedure to save the life of a patient suffering from brain tumor.

A 60 year old patient, Mr. Behera with complaints of headache and episodes of fits was found to have Glioma (brain tumor) arising from a part that controls speech and understanding. After reviewing the condition of the patient, Dr. Amit Kumar Chanduka, consultant neurosurgeon and treatment consultant for Mr. Behera, came to the conclusion of removing the tumor of early grade. However, there were chances of patient being unable to speak or understand, if the surgery was performed under anesthesia.

This is when Dr. Amit Kumar decided to perform ‘Awake Brain Surgery’, which requires combined effort of technically competent team, highly specialized equipment and a well-motivated patient. Supported by anesthesia team lead Dr Pankaj Rout and OT technical staff, the surgery was conducted successfully by Dr. Amit Kumar.

The patient was able to maintain consciousness throughout the surgery and interact with OT staff and doctors. The patient sang songs, watched movie and made calculation, which suggested that the patient maintained the speech function and understanding. The tumor was removed in 4 hours and the patient was transferred to ICU and discharged in course of time.

“These surgeries require special team effort and strong will power of the patient. These type of surgeries were not common in our state, but with recent expertise and technology, more and more cases are being done”, said Dr. Amit Kumar.

This is not the first time AMRI Hospitals has successfully performed a complex surgery. The hospital is known for offering comprehensive treatment to the patients and performing surgeries with a good success rate.

What are the different types of diabetes?

AMRI Hospitals explain, Type 1 diabetes (lack of insulin) and type 2 diabetes (ineffective use of insulin) are the most common types of diabetes, followed by gestational diabetes – a form of diabetes that occurs in some women during pregnancy. Monogenic diabetes, which is an inherited form of diabetes, and cystic fibrosis-related diabetes are some less common types.

Type 1 diabetes: Symptoms, causes, treatment, and prevention
Type 1 diabetes, once known as juvenile diabetes or insulin-dependent diabetes, is more common in children and young adults although it can occur at any age. In this type of diabetes, patients need to take insulin every day to survive.

The signs and symptoms of Type 1 diabetes include-

Excessive thirst
Weight loss
Frequent urination
Constant hunger
Fatigue
Blurred vision
Irritability or mood changes
The exact cause of Type 1 diabetes is not known, however, experts believe this condition develops when your immune system, which is responsible for fighting off harmful bacteria and viruses, attacks and damages your insulin-producing cells in the pancreas. So, Type 1 diabetes is believed to be caused by a combination of genetic and environmental factors. Type 1 diabetes has no cure, and with current knowledge, the condition is not preventable. However, treatment along with lifestyle changes can help manage blood sugar levels and prevent complications.

2. Type 2 diabetes: Symptoms, causes, treatment, and prevention

In Type 2 diabetes, the body does not make or use insulin effectively, causing a person’s blood sugar levels to become too high. It can happen at any age, including during childhood. Type 2 diabetes is the most common type of diabetes and mostly affect the middle-aged and older people, hence, previously known as adult-onset diabetes. However, the condition is now prevalent in younger adults as well.

The signs and symptoms of Type 2 diabetes are similar to those of Type 1 diabetes, but often develop slowly and can be so mild, hence, many people with the condition learn about their status once complications have already arisen. Symptoms may include:

Unintended weight loss
Frequent urination
Increased thirst
Fatigue
Always feeling hungry
Blurry vision
Slow healing of cuts and wounds
Frequent infections
Patches of dark skin, usually on the creases of the neck, armpit, or groin
Type 2 diabetes is caused by a number of factors, including insulin resistance, excess body weight, genes, not exercising, etc. Having high blood pressure is also linked to an increased risk of developing Type 2 diabetes.

The good news is that there are steps you can take to manage, prevent or delay the onset of Type 2 diabetes. Healthy lifestyle choices – such as eating a healthy diet, being physically active, cutting back on calories and losing weight if you’re overweight, avoiding tobacco use – can go a long way toward preventing and managing this condition. Even if you’ve already been diagnosed with diabetes, taking prescribed medicines, keeping blood sugar in check, and making healthy lifestyle choices can help prevent complications.

Five essential tips for a healthy liver

The liver is a wonderfully resilient and complex organ that nurtures and protects your body day in and day out. It helps neutralise and dispose of toxins, feeds your body the energy it needs to function, fights off viruses and infections, cholesterol levels and vitamin and mineral supplies in your body. And that’s only some of its more than 500 functions.

The liver is the only organ that can regenerate itself, thus making it possible for one person to donate part of their liver to another person.

By learning more about your liver and how you can keep it healthy, you may actually help reduce your risk of developing not only liver disease but also other health conditions including diabetes and heart disease.

To give an idea of the liver’s critical roles, here is a partial list of its functions by AMRI hospital’s specialist:

Cleanses blood
– Metabolising alcohol and other drugs and chemicals,
– Neutralising and destroying poisonous substances.

Regulates the supply of body fuel
– Producing, storing and supplying quick energy (glucose) to keep the mind alert and the body active,
– Producing, storing and exporting fat.

Manufactures many essential body proteins involved in
– Transporting substances in the blood,
– Clotting of blood,
– Providing resistance to infection.

Regulates the balance of many hormones
– Sex hormones,
– Thyroid hormones,
– Cortisone and other adrenal hormones.

Regulates body cholesterol
– Produces cholesterol, excretes and converts it to other essential substances.

Regulates the supply of essential vitamins and minerals such as iron and copper.

Produces bile which eliminates toxic substances from the body and aids digestion.

Top tips for a healthy liver
1) Reduce alcohol

We are often told that too much alcohol is bad for us, and you may have wondered when sipping a glass of wine or beer how alcohol affects your liver. Your liver can cope with drinking a small amount of alcohol. However, the liver can only handle a certain amount of alcohol at any given time, so if you drink more than the liver can deal with by drinking too quickly, or drinking too much over a short period of time, the liver cells (hepatocytes) struggle to process it.

When alcohol reaches the liver, it produces a toxic enzyme called acetaldehyde which can damage liver cells and cause permanent scarring, in addition to other organs such as the stomach lining causing gastritis or peptic ulcer disease.

If you continue to drink excessively, either through binge drinking or by having multiple drinks on a daily basis, the consequences include destruction of liver cells, a build-up of fat deposits in your liver (fatty liver), or liver inflammation (alcoholic hepatitis), permanent scarring (cirrhosis) or even liver cancer.

Guidelines for low-risk weekly alcohol consumption suggest up to 11 standard drinks in a week for women, and up to 17 standard drinks in a week for men. Drinking no more than six standard drinks on a single occasion reduces the risk of alcohol-related injury arising from that occasion. Drinking more than six standard drinks on any one occasion is regarded as binge drinking.

2) Maintain a healthy weight

Research has demonstrated that more than 70 per cent of Irish over-50s are either overweight or obese. Of those classed as obese, approximately 30 per cent will have fatty liver disease or non-alcohol fatty liver disease (NAFLD), putting them at high risk of liver scarring (cirrhosis), liver failure and liver cancer.

Recently published research from Bristol University examined outcomes from more than 4,000 young people enrolled in a longitudinal study called Children of the 90s, which was set up to follow the lives and health of children born in 1991 and 1992 in Avon, England. All of them had been given an ultrasound at the age of 18, which revealed that 2.5 per cent had NAFLD.

Five years later, a newer kind of scan called transient elastography or fibroscan detected that over 20 per cent had fatty deposits on the liver, or steatosis, indicating non-alcoholic fatty liver disease. Half of those were classified as severe. The scans also found that 2.4 per cent had fibrosis – scarring on the liver. The vast majority of the young people with NAFLD were overweight, with a BMI of over 25. Among people with the largest amount of fatty liver deposits, 60 per cent were obese.

If you carry any excess weight around your middle, it can cause insulin resistance which often leads to fatty liver disease. Measure your middle and keep it at a healthy circumference. Men should maintain a waist of less than 102cm (40 inches) and women, less than 88cm (35 inches). Exercising and eating a diet that’s low in fat and high in fibre, vitamins, antioxidants and minerals will help you maintain a healthy weight and liver.

Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount. Guidelines recommend 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity each week. Aim to start with a brisk 30-minute walk each day.

3) Avoid fad diets

Fad diets that make your weight yoyo can put excessive stress on your liver. Avoid any products that promise large amounts of weight loss in an unrealistically short period of time. Aim to lose weight at a healthy rate of ½kg-1kg per week. Liver cleansing and detox diets should also be avoided. Contrary to popular belief, no particular diet is liver cleansing, but a healthy diet improves wellbeing.

4) Be aware of drug safety

With easy access to health information via the internet, you may be tempted to self-diagnose and treat your own health problems. But by not consulting a doctor, you may be putting yourself at risk for potentially hazardous side effects that can result when certain medications and/or supplements are combined. As the main organ that detoxifies most drugs, herbal remedies and vitamins, the liver is vulnerable to the toxic consequences of self-medicating.

In recent years, herbal remedies such as kava have made headlines for their harmful effects on the liver, yet it is only one of many herbal remedies that can cause liver toxicity. There have also been concerns about the potential for accidental overdosing with paracetamol when several products containing this drug (ie cold remedies and pain medication) are taken at the same time.

People may not realise that any medication – herbal or pharmaceutical – undergoes important chemical changes when processed by the liver. While the original product might not be considered harmful, the resulting byproducts may be toxic to the liver. Also, the interaction of one medication with other medications, or when combined with alcohol, may cause complications for otherwise healthy people. Those who already have liver problems have to be especially careful and may not be able to take even the most ordinary over-the-counter remedies to treat common ailments like headaches or colds.

3 Tips on Staying Hydrated for Heart Health

Being prepared for extreme weather is key to staying healthy. Here are three tips to stay hydrated for heart health by AMRI Hospital‘s specialist.

1. Don’t Wait to Drink
Staying hydrated is one of the most important steps you can take to ward off heat-related illness. Proper hydration reduces strain on your heart. According to the Specialist, when you’re hydrated, your heart doesn’t have to work as hard to pump blood throughout your body.

But it may not be as easy to achieve as you think. When your body’s core temperature warms up past its normal range, your body’s thirst mechanism suffers.

In other words, don’t wait until you feel thirsty to drink water. By the time you feel thirsty, you may already be dehydrated.

How much is enough? It varies by person, but generally speaking, adult men should aim for 15 eight-ounce glasses of water on a regular day, and women should drink 11 glasses. When it’s hot, you probably need to drink more. (And if you sweat heavily, you may need more.)

On the other hand, people with heart failure tend to retain fluids, and often take diuretics. If you have heart failure, talk to your doctor about the best way to make sure you’re staying appropriately hydrated. And do not stop taking your medication without first speaking to your doctor.

2. Avoid Common Triggers for Dehydration
Certain seemingly everyday activities may overtax your heart in the heat, so it’s important to take it easy and limit your exposure to common triggers of dehydration like strenuous exercise, or alcohol, which is a diuretic.

3. Monitor Yourself for Heat Exhaustion
During extreme heat, it’s important to always have water at the ready to stay hydrated. Overheating can cause serious problems including heat exhaustion and heatstroke. Symptoms for these conditions are sometimes the same, and include:

Weakness
Dizziness
Nausea
Headaches
Vomiting
Dark-colored urine
Cool, moist skin

The Best Food You Should Be Eating to Boost your Brain power

Along with health, you also have to keep your mind healthy. The brain is the most important part or organ of the body. It’s important to stay healthy. Many people also take a variety of things for this. Some seeds are healthy, especially for brain health. These seeds contain vitamin A, vitamin E, plenty of antioxidants and healthy seeds, so it is very beneficial to consume the seeds. AMRI Hospital‘s specialist going to tell you something that you can do to keep your mind healthy.

Chia Seeds
Chia Seeds is also considered to be good in keeping the mind healthy. Chia seeds contain omega-3 fatty acids, which protect the brain from the harmful effects of free radicals and help keep the brain healthy.

Pumpkin Seeds
Pumpkin seeds contain nutrients such as magnesium, iron, zinc, and copper, which are essential for the brain. It also contains a variety of other antioxidants that keep the brain healthy. In this case, you must consume pumpkin seeds, especially for children to eat them in some form or the other.

Sesame Seeds
Sesame seeds contain lipophilic antioxidants which are beneficial for brain health. Help protect against brain damage as well as age-related diseases like Alzheimer’s, etc.

Sunflower Seeds
Sunflower seeds contain sufficient amounts of beneficial omega-3 and omega-6 fatty acids for the brain, which increase brain function. This is why the intake of sunflower seeds is beneficial.

Breast cancer: What you didn’t know

Cancer is a leading cause of death among Americans, second only to heart disease.
Researchers are unearthing cancer’s genetic secrets and, with it, potential new treatments.
Their efforts have seen the cancer death rate for men, women, and children fall year after year between 1999 and 2016.
The 21st century has been, and will continue to be, shaped by cancer. Although heart disease remains the United States’ number one killer, cancer is quickly closing the gap and may soon surpass it. Some oncologists claim a cure is five, 10, certainly no more than 20 years away. Others aren’t so sure because, in a way, cancer is the price we pay for evolutionary success.

It is no coincidence that the very genes that allow our embryos to grow — our hands to grow, our feet to grow — if you mutate them in inappropriate contexts, [they] will ultimately release the disease that kills us.

Whether for five years or forever, cancer won’t be going anywhere any time soon. Yet, the more doctors and scientists discover about it, the better we can learn to live with it.

Average age of breast cancer diagnosis

A person’s risk of developing breast cancer increases as they get older. As people age, abnormal changes in their cells are more likely to occur.

Breast cancer is most common in females over the age of 50 years. According to the National Cancer Institute (NCI), doctors most often diagnose breast cancer in females aged 55–64 years.

Based on data from 2012–2016, the median age of diagnosis in females with breast cancer was 62 years old.

Risk for different age groups
Although females are more likely to develop breast cancer after they reach the age of 50 years, younger women can also develop this condition.

According to the NCI, the risk that a doctor will diagnose breast cancer in a female in the United States within the next 10 years is:

• 1 in 227 (0.44%) for those aged 30 years
• 1 in 68 (1.47%) for those aged 40 years
• 1 in 42 (2.38%) for those aged 50 years
• 1 in 28 (3.56%) for those aged 60 years
• 1 in 26 (3.82%) for those aged 70 years

The NCI also report that of the 437,722 females that doctors diagnosed breast cancer in between 2012 and 2016:

• 1.9% were aged 20–34 years
• 8.4% were aged 35–44 years
• 20.1% were aged 44–55 years
• 25.6% were aged 55–64 years
• 24.8% were aged 65–74 years
• 13.7% were aged 75–84 years
• 5.6% were aged 84 years+

Further inquiry, visit AMRI Hospitals 

10 Ways to Take Charge of Your Heart Health

Use the following tips – 10 Ways to Take Charge of Your Heart Health – to embark on a heart-healthy lifestyle to fight heart disease by AMRI Hospitals specialist.

1. Schedule a Yearly Checkup

Your heart is in your hands. Each year on your birthday, schedule a checkup to have your blood pressure, cholesterol and glucose levels checked, and ask your doctor to help you reach or maintain a healthy weight. Be sure to follow your healthcare professional’s recommendations, including taking prescribed medications as directed.

2. Get Physical

Step, march or jog in place for at least 15 minutes a day while watching your favorite TV shows. Increase your activity by five minutes each week until you’re getting a minimum of 30 minutes most days of the week.

If exercise and diet do not get you to your goal, ask your doctor about adding medication.

3. Drink More Water

Take a water bottle with you wherever you go. It’ll keep you hydrated and the bottle’s weight will strengthen your arms.

4. Eat Healthy

Keep packages of unhealthy food hidden. Put raw veggies and fruits in front in the refrigerator and healthy snacks in the front of the pantry, so that’s what you see first. If you grab healthy foods for a minimum of 21 times, healthy choices will become a habit.

5. Control Cholesterol

Eating foods high in saturated fat, trans fat or cholesterol can lead to high blood cholesterol. To help keep your cholesterol levels down, eat foods low in saturated fat and trans fat, such as lean chicken or turkey (roasted or baked, with skin removed), fruits and veggies, low-fat or fat-free dairy products and whole grains.

6. Cut Down on Salt

To help lower high blood pressure, watch your salt intake. It may be disguised in food labels as sodium alginate, sodium sulfite, sodium caseinate, disodium phosphate, sodium benzoate, sodium hydroxide, monosodium glutamate (MSG), or sodium citrate.

7. Quit Smoking
Try this four-step way to kick your habit:
On Day 1, cut the number of cigarettes you smoke by half
On Day 3, cut the number of cigarettes you smoke in half again
And on Day 5, cut your smoking in half again
On your Quit Day… quit!
Keep your numbers in check: Quitting Smoking

8. Maintain a Healthy Weight

Excess weight increases your risk of heart disease, stroke and diabetes. To achieve steady, painless weight loss, take it easy. Each day, if you eat 200-300 calories less than you would normally consume, and exercise at least 30 minutes on most or all days of the week, you’ll get closer to your goal and be able to achieve weight loss that’s steady and painless.

9. Stay Positive

If you get off your exercise schedule, have a cigarette, or eat a fattening meal, immediately get back on track toward re-establishing a healthy lifestyle.

10. Give Yourself Credit

To maintain momentum with exercising, losing weight, or quitting smoking, keep track of your achievements and reward yourself by doing something you enjoy.

Health tips: Simple exercises that will help relieve knee pain

Knee joint, one of the largest joints in the body, connects the shin bone and the thigh bone. It is also considered to be one of the most complicated joints in the human body. AMRI Hospitals highlights the main function of the knee joint is to straighten, bend and carry the weight of the body. The initial or fundamental cause of knee pain could either be sudden, or even due to an old injury or an underlying condition. Irrespective of the cause or the pain, one way to reduce or get rid of it is by regularly performing knee exercises.

Isometric exercises can be performed by people suffering from knee pain. They can do these knee strengthening exercises while sitting on the sofa or bed as they do not involve quick or constant moves.

To start the exercise, roll a towel and place it under your knee, lift your knee a bit and place it back on the towel for 10 seconds. You can repeat this process 10 times. This is also known as quad sets.

The next is hamstring set; put a bolster under your ankle and repeat the exercise. This way you are not making movements but simply strengthening your knee.

Hip Strengthening

Stand straight, lift your right leg and bend it in such a way that it creates a 90 degree angle at your hip. Stand in the same position for five seconds and then return to the original position. Repeat this exercise 10 times.

Other exercises that will help strengthen the hips are standing and taking your leg sideways and backward. This exercise helps you to strengthen your core so that you can walk, climb and stand up easily.

You must start this exercise by putting the front of your foot on the step and the heel hanging on the edge. Gradually, lower the heel so that your ankle gets fully flexed. The next step is to rise on your toes, but remember to keep your knees straight. You can also sit on a chair with your legs forming 90-degree angle and perform the exercise.

The secret to power squats is to find the right rhythm for your body. For starters, you can stretch your hands out in front of your body and begin doing slow squats for about two seconds. As you get comfortable, gradually increase the time you hold the position. Squat helps you to strengthen not only the knee but also the hip and calf muscles.

Lunges

Place your hands on your hips and then take a deep lunge forward with your right leg and then push back up to your original position. Repeat the same with your left leg. Keep in mind to keep your shoulders back and tight.

When should you consider a cardiologist?

Heart disease is the leading cause of death worldwide. For people without known heart disease, it can be tricky to know when to see a cardiologist.

Here are 7 signs to look for:

Chest pain

Chest pain is one of the hallmark signs of a heart problem. While there are other causes of chest pain that are not related to the heart, chest pressure that occurs or worsens with activity is particularly concerning that the heart may not be getting adequate blood flow. As per AMRI Hospitals, cardiologist can help determine the cause and the appropriate treatment plan. Chest pain can also be a sign of a heart attack, which is a life-threatening emergency.

High blood pressure

Blood pressure is the force of the blood pushing against the artery walls. Chronically elevated blood pressure causes the heart to have to work harder to circulate the blood, and increases the risk of heart attack and stroke.

Shortness of breath, palpitations or dizziness.

These symptoms may be the result of abnormal heart rhythms or coronary artery disease. A cardiologist can determine if these are due to a heart condition.

Diabetes

There is a strong correlation between cardiovascular disease and diabetes. Poorly controlled blood sugar affects how your blood vessels function and greatly increases your risk for development of coronary artery disease. A cardiologist can work with your primary care physician and will help determine what treatment or prevention strategies can lower your risk.

Have a history of smoking

Smoking is one of the major preventable risk factors for heart disease and can contribute to high blood pressure and cancer risk.

Have a history of high cholesterol

Cholesterol is a fatty substance found in a number of food, and is also made by your liver. High cholesterol can contribute to plaque in the arteries. One of the ways you can lower your cholesterol is by eating a healthy diet. Your doctor may prescribe medications to treat cholesterol that also help to lower your risk of heart attack. Talk to your cardiologist about heart-healthy foods and monitoring your cholesterol to reduce chances of heart disease.

Chronic kidney disease

Kidney disease is tied to high blood pressure and arterial disease. A cardiologist can discuss how your condition affects your heart and help you reduce your risk for heart disease.

Benefits of a High Protein Diet

• Muscular development
  Combining resistance-based activities such as weight training with higher levels of protein intake is proven to stimulate lean muscle development. Your body is constantly breaking down muscle and rebuilding it, especially when doing weight-based activities. AMRI Hospitals mentions that if you are consuming enough protein and providing the body with amino acids to help repair and grow your muscles, then over time you will increase the levels of lean muscle mass in your body. Another huge benefit from having more lean muscle is an increasing your resting metabolic rate. This means that you are burning more energy naturally, without exercise.

• Reduce calorie intake
  Protein-based foods tend to be more filling and satisfying, so eating more of them in your diet can result in less calories being consumed. Reducing the total amount of calories eaten every day can help you manage your weight more easily.
• Increase overall daily calorie burn
  Your body will utilize a lot more energy to break down and digest protein properly, than foods lower in protein such as fats or carbohydrates. Protein compared to fats and carbohydrates requires more than double the amount of calories to become metabolized, which is known as the thermic effect.
• Increase potential for fat loss
  When you combine increased muscle mass, more satiety from your meals and an overall higher metabolic rate due to extra muscle and the thermic effect of eating more protein, your body has more potential to lose body fat. You still need to be in an overall energy deficit to lose body fat, but having this combination of factors makes dieting much more effective and easier to sustain than other methods of body fat reduction.
• Stronger tendons and faster recovery from injury
  If you supply the body with protein after your workouts, this helps strengthen and repair the tendons and other connective tissue so your body has less chance of injury and is better prepared for further exercise.

Why to avoid too much sugar in diet ?

• Sugary drinks cause an 83% increase in developing type II diabetes
• Sugar is also associated with acne - Foods ranked high on the Glycemic Index such as sugar and refined carbs have been associated with greater amounts of acne on the face and body
• People who eat sugar are at a much higher risk of cancer- There has been a direct link seen between breast, and colon cancer with sugar consumption.
• This is likely due to the fact that insulin is one of the key factors behind the growth and multiplication of cells, and sugar spikes insulin to abnormally high levels.
• Sugar is the premier definition of empty calories- It has no real nutritional value, no nutrients, no minerals, no proteins, and no fiber. Because of this lack of nutrients.
• Sugar blocks leptin and raises insulin to supernatural levels- Leptin is the hormone in charge of telling us we’re full and need to stop eating. It also tells us we have energy and should go out and use that energy. Sugar consumption blocks this hormone from doing its job and from reaching the brain.
• Sugar also spikes insulin, making it very hard for the body to access and burn the stored fat on our bodies
• Sugar causes belly fat- Numerous studies have shown direct links from sugar to increased accumulation of belly fat

For more information - https://www.amrihospitals.in/

5 Super foods for a healthy heart

Salmon
Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. That's because they contain copious amounts of omega-3 fatty acids, shown in studies to lower the risk of arrhythmia (irregular heart beat) and atherosclerosis(plaque build-up in the arteries) and decrease triglycerides.

Oatmeal
Oatmeal is high in soluble fiber, which can lower cholesterol.

Blueberries
Not just blueberries, but strawberries and other berries as well. According to a 2013 study women aged 25 through 42 who ate more than three servings of blueberries and strawberries a week had a 32% lower risk of heart attack compared with those who ate less.

Dark chocolate
As per AMRI Hospitals, several studies have now shown that dark chocolate may benefit your heart, including one in 2012 that found that daily chocolate consumption could reduce nonfatal heart attacks and strokein people at high risk for these problems. The findings applied only to dark chocolate, meaning chocolate made up of at least 60-70% cocoa. Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation.

Citrus fruits
Citrus fruits are also high in vitamin C, which has been linked with a lower risk of heart disease. Beware of citrus juices that contain added sugar. And be aware that grapefruit productsmay interfere with the action of the cholesterol-lowering drugs known as statins.

Soy
Soy products, including tofu and soy milk, are a good way to add protein to your diet without unhealthy fats and cholesterol. Soy products contain high levels of polyunsaturated fats (good for your health), fiber, vitamins, and minerals. What's more, soy may reduce blood pressure in people who eat a diet high in refined carbohydrates. And compared with milk or other proteins, soy protein can actually decrease LDL or "bad" cholesterol.

Foods that help fight against cancer

1. Apples - Apples contain polyphenols that have promising anticancer properties. Polyphenols are plant-based compounds that may prevent inflammation, cardiovascular disease, and infections.
2. Berries - Berries are rich in vitamins, minerals, and dietary fibers. Scientists have shown a lot of interest in berries due to their antioxidant properties and potential health benefits.
3. Cruciferous vegetables - Cruciferous vegetables, such as broccoli, cauliflower, and kale, contain beneficial nutrients, including vitamin C, vitamin K, and manganese. Cruciferous vegetables also contain sulforaphane, a plant compound with anticancer properties.
4. Carrots - Carrots contain several essential nutrients including vitamin K, vitamin A, and antioxidants. Carrots also contain high amounts of beta-carotene, which is responsible for the distinct orange color. Recent studies reveal that beta-carotene plays a vital role in supporting the immune system and may prevent certain types of cancer.
5. Fatty fish - Fatty fish, including salmon, mackerel, and anchovies, is rich in essential nutrients, such as vitamin B, potassium, and omega-3 fatty acids.One study found that people whose diets were high in freshwater fish had a 53 percent lower risk for colorectal cancer than those low in freshwater fish. Another study found that consumption of fish oil later in life has links to significantly lower risk for prostate cancer.
6. Walnuts - Walnuts contain a substance called pedunculagin, which the body metabolizes into urolithins. Urolithins are compounds that bind to estrogen receptors and may play a role in preventing breast cancer.
7. Legumes - Legumes, such as beans, peas, and lentils, are high in fiber, which may help lower a person's risk of developing cancer.One meta-analysis of 14 studies shows an association between higher legume consumption and lower risk of colorectal cancer.The study results indicate that people who ate diets high in bean fiber were 20 percent less likely to develop breast cancer than those who did not meet their daily fiber intake.

 

For more info - https://www.amrihospitals.in/

 

 

Top 5 ways to prevent cardiac arrest

1.Exercise

It is essential for you to keep your body going at all times. Exercising is the simplest way to ensure that. Exercise every day for just 15 to 20 minutes and that's good enough for your heart. Working out prevents plaque buildup in the arteries, thereby preventing cardiac arrest.

2. Eat right, eat healthy

Your diet is very crucial to your heart health. As per AMRI Hospitals, eating the wrong sort of food can land your heart in trouble. This includes the high cholesterol foods. Oily, sugary and high-carb foods are not good for your heart. They increase the bad cholesterol levels and clog the arteries, thereby preventing proper blood flow. Instead, stick to a diet high in fruits and veggies. These will make up for your nutritional requirements and will lower the risk of a cardiac arrest too.

3. Lose weight

If you are overweight or obese, it is important for you to lose weight. This is essential for your heart. Studies show that obesity is a risk factor for heart disease. So if your BMI is higher than normal, it is time for you to give up on unhealthy foods and stick to a healthier lifestyle which can help you lose weight. Try to cut down on your calorie intake and hit the gym regularly for achieving this goal.

4. Quit drinking and smoking

Smoking and drinking could increase your heart muscle and increase your blood pressure, which together contributes to a risk of suffering a cardiac arrest. In any form, tobacco should be avoided. Studies show that smokers are more likely to develop plaque in their arteries as compared to the non-smoking lot. So give up on these two extremely unhealthy habits, for the sake of your heart health.

5. Reduce emotional stress

Cut down on emotional stress, it is one of the major contributing factors responsible for a cardiac arrest. Try to avoid emotional stress as much as possible. Focus on things which make you happy and release your stress. 

For more info visit- https://www.amrihospitals.in/specialty/cardiac-sciences

8 Tips to reduce your cancer risk

There is too much information about the impact of nutrition on cancer that it can be confusing to know what to do to improve your nutritional status and help reduce the risk of recurrence.

1. Maintain a healthy weight: Keep your weight as low as you can within a healthy range throughout life and shoot for a body mass index between 18.5 and 24.9.
2. Be physically active: Limit your sedentary habits and participate in daily physical activity. An average week should include at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity. Examples of moderate activity include a brisk walk, a doubles’ tennis match, or heavy cleaning. Vigorous activities include hiking, playing soccer or running faster than six miles per hour.
3. Eat whole grains, vegetables, fruits and beans: Consume a diet that provides at least 30 grams of fiber from food daily, as well at least five servings of plant foods, which include a variety of non-starchy vegetables and fruits. Incorporate whole grains, non-starchy vegetables, fruit and legumes such as beans and lentils in most meals. And, if you eat starchy roots and tubers as staple foods, make sure you’re also getting non-starchy vegetables, fruit and legumes regularly, too.
4. Limit processed foods that are high in fat, starches or sugars: Fast food and other processed foods pre-prepared dishes, snacks, baked goods, desserts and candy — are often high in fat, starches or sugars. Limiting these foods helps you control your calorie intake and maintain a healthy weight.
5. Limit red and processed meats: If you eat red meat, limit consumption to no more than about three portions per week – about 12 to 18 ounces cooked weight. Consume very little, if any, processed meat.
6. Limit sugar-sweetened drinks: Do not consume sugar-sweetened drinks including soda and sweetened iced tea.
7. Limit alcohol consumption: For cancer prevention, it’s best not to drink alcohol.
8. Don’t rely on supplements: For most people, consuming the right foods and drinks is more likely to protect against cancer than dietary supplements. Be sure to discuss your use of supplements with your medical team.

For more info- https://www.amrihospitals.in/

Don't miss these foods if you want healthy bones

Did you know the human skeleton undergoes a bone dissolving and remodelling process every 10 years? But for this to take place, your bones need to be strong. If the bone build-up lags during bone breakdown, you are likely to suffer from osteoporosis. Your body needs two essential minerals for keeping pace with bone breakdown – calcium and vitamin D. The daily recommendation for calcium in adults (upto age 50) is 1,000 milligrams and vitamin D requirement is 200 international units (IUs) as per AMRI Hospitals. If you want to have strong bones, include these seven foods in your daily diet.

1. Fish: Fish like salmon and sardines are rich in calcium. Moreover, just 3 pieces of salmon fish can provide you with the entire daily recommended allowance of vitamin D. They are also rich in omega 3 fats, which help in lowering the rate of bone loss. Read more about health benefits of salmon fish.

2. Green vegetables: Green and leafy vegetables like spinach (palak), spring onions, fenugreek (methi), cabbage (gobi), broccoli are the best sources of calcium for people who do not consume much of dairy products like milk, yoghurt and cheese. Just one katori of cooked leafy vegetables like spinach can give you about 25 percent of your daily calcium requirement. Spinach is also rich in vitamin K which helps in boosting the bone mineral density.

3. Eggs: Eggs are one of the cheapest sources of good protein. But they are also rich in vitamin D. Egg yolk can provide you with almost 6% of vitamin D that your body requires every day. Read more: eggs–good or bad for health

4. Oranges: Although oranges are mainly consumed for their richness in vitamin C, they can also help to
build healthier bones. Vitamin C or ascorbic acid plays an important role in the absorption of calcium.

5. Nuts: Nuts like almonds and groundnut have higher amount of potassium, which plays a role in preventing loss of calcium through urine. Walnuts are known for their richness in omega-3 fatty acids. Omega 3 fats are crucial for slowing down the rate of bone loss and enhancing the process of bone formation. Nuts are also fair sources of protein and some other nutrients that contribute to stronger bones. Read more about health benefits of omega 3 fatty acids and health benefits of walnuts.

6. Prunes: A handful of prunes or dried plums is a must have for women who suffer from osteoporosis. They contain a fibre called inulin, which helps in calcium absorption in the body and bone strengthening. They also help in curing arthritis. Here are more benefits of prunes.

7. Bananas: Bananas are rich in potassium, calcium and magnesium. All three nutrients help in bone strengthening.

8 Tips to have a sickness free monsoon

Monsoon season is that time of the year when we are tempted to binge on piping-hot pakodas, chaat, samosas, bhajjiyas and much more. The street food may taste delicious and look attractive, but the chances of it being contaminated are much more. Your body becomes more susceptible to certain health risks, as the immune system becomes weaker. Monsoon also brings along with it an array of diseases and infections that may take a toll on your body and overall health.

Most of which depends on the kind of foods that you consume during the rainy season. Eating wrong foods may result in diseases like dengue, malaria, typhoid, viral fever and jaundice. So, if you are confused about which foods to pick and which to avoid, AMRI Hospitals have listed down a few monsoon health and diet tips to ensure that you do not get sick and enjoy it more.

1. Consume more fruits during the rainy season as they help to build the body's immune system and restore energy. Apple, pomegranates, mangoes, and pears are some of the best fruits you could eat. Try avoiding watermelons and muskmelons as they can lead to digestive problems.
2. Its always best advised to carry a bottle of water or your own drinking water wherever you go. Make sure that you build a habit on not depending on other sources to drink water as they may not be safe. Do not eat ice from outside and avoid drinking beverages like juices, buttermilk, etc from roadside vendors.
3. Swipe your cup of morning tea with milk, sugar, and cream with herbal teas. Chamomile tea, green tea, or even ginger or lemon tea are great options to opt for during monsoons. These teas help to improve digestion and also boost immunity. Along with herbal tea, drink lots and lots of water as it helps to flush out toxins from your system. Drinking water also helps to boost the digestive system.
4. Wash the fruits and vegetables thoroughly as soon as you bring them home from the market. You can even boil veggies such as green leafy vegetables as they are said to be the bearers of bacteria. Avoid buying fruits and vegetables that are pre-cut. As vegetables which are cut and kept in the open for a long time can easily catch bacteria and germs. Make sure they are cooked well before you consume them.
5. Make sure you wash your hands frequently and carry a sanitizer with you always. Your hands are the biggest infection carriers. Most diseases and illnesses spread easily due to poor hand hygiene. Sanitizers that include natural ingredients such as neem, coriander, lemon, and other natural products are your best bets as they are not harsh on the skin. Hand sanitizers will help to keep your hands clean and germ-free as well.
6. Rainy season brings with it a lot of infections. So, it's best to keep a check on any early symptom that occurs to ensure that you do not fall sick. If you experience symptoms such as a cough, cold, or fever then its best to meet your doctor and seek medical attention immediately.
7. Make sure that you engage in at least 30 minutes of physical activity or exercise every day. Yoga, walking, jogging, or indoor gyming; do whatever you like but make sure that you sweat out the extra moisture and potentially harmful bacteria.
8. Personal hygiene during the rainy season is a must. If you get home drenched, get rid of the wet clothes immediately as keeping them on will increase the chances of catching a cold. Add disinfectants such as Dettol, Savlon, or Betadine to wash your hands, feet, and legs; as they help to keep germs and bacteria away and also to keep your skin clean and healthy.