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Showing posts with label Diabetes. Show all posts
Showing posts with label Diabetes. Show all posts

3 Interesting Outdoor Activities for Seniors: Live Longer Live Healthier

3 Interesting Outdoor Activities for Seniors: Live Longer Live Healthier

                             The elderly have different needs than other age groups. They may be having knee problems due to aging and osteoarthritis which can limit their activities. The elderly can have other problems like diabetes, high blood pressure, and heart diseases.

                               The activities need to be gentler and low impact. As you age, bones become fragile and joints become stiff. Osteoporosis can occur especially in females after the age of menopause. Apart from routine activities, they may get tired and bored easily.

                                   As children grow up and leave the house for higher education and jobs many elders are left alone. This leads to what is popularly known as Empty Nest Syndrome. This can leave many seniors depressed and isolated. At this age it is very important to stay fit and independent.This can be achieved by staying active. They can get out of the house and do some outdoor activities.

                                          Here are 3 Interesting Activities for the Elderly.

Beach Walking

                                             It’s a great way to improve your endurance and strength. Beach walking is an enjoyable way to spend time outdoors. Extra resistance from the sand burns more calories. It takes 2-2.5 times more energy to walk on sand than it does to move at the same speed on the road. The sound and visuals of the ocean relax the mind. As you reach the beach almost immediately, serotonin is released which makes you happier and relaxed. The Elderly are more prone to depression and loneliness. They definitely will feel rejuvenated after the walk. The wet sand is good for the feet. It acts as an exfoliating agent. It removes dead skin and makes feet softer.

                                            If you do not live near a beach, then also you needn't worry. You can walk near the river bank or a lake or in a garden on the soft grass. Walking is good exercise for the heart. It's a great Cardio workout. It’s gentle and less demanding than running. You can walk to a nearby park.Elderly couple walking in a garden.



Forest Bathing or Shinrin Yoku

                                         Shinrin Yoku is a Japanese term which means Forest bathing. There is no rigid definition of Forest Bathing. In simple terms, it means being in the presence of trees and nature in a forest. Elderly people can travel to nearby forest zones and be with nature. The high oxygen-rich environment is good for people with respiratory ailments. Forest bathing does not mean to go for long treks or hiking. It just means walking aimlessly in the forest area. 

                                          You can let loose your five senses. You can see and enjoy the greenery of the forest. You can smell the flowers and listen to the sounds of birds and animals. The gentle breeze blowing through the jungle can have a soothing effect on the brain. Trees are also living beings. Some trees can be of the age of 200-300 years. You can rest under the shade of a tree and relax. The trees release substances to protect themselves from bacteria and other pathogens. These are known as Phytoncides. Elderly People with skin and respiratory allergies can benefit from them. These phytoncides are the basis of aromatherapy.

                                             Bird watching can be combined with forest bathing which can have additional benefits. Those interested in outdoor photography can also use the hobby to make the journey more enjoyable.


Outdoor Tai chi Or Yoga

                                        Tai Chi is described as “meditation in motion”. There is growing evidence that Tai Chi, a mind-body practice that originated as a martial art, has value in preventing and treating many diseases and ailments. It’s especially useful for the elderly because of its slow and gentle movements. It improves your balance and posture. It can prevent falls which are common in the elderly. Many seniors have vertigo and balancing problems. While doing these exercises you need not tense your muscles. These are slow and circular movements. They are not harsh for the joints either. Tai Chi can be done in a nearby garden. 

                                      Understanding the Yin Yang principle in Tai-Chi helps you relax. Tension is Yang, Relaxation is YIn. Everything in our lives has a polar opposite. The night gives way to a new day. Summer ends and winter begins. You tend to get angry with the people whom you love the most. Nothing in life is static. We are in a constant flux. It's the balance that is needed. Seniors can particularly benefit from this practice.

                                       Yoga is at least a 2000 years old art form that originated from India. It improves body flexibility. It involves different postures and breathing exercises. Yoga improves balance and muscle tone. Different yoga postures can benefit chronic muscle aches and joint pains. Different postures are to be maintained for a few seconds. They are known as Asanas. For example, Bhujangasana can be useful for chronic back pain from which many elderly suffer. It should be learned by certified trainers. It should be learned slowly and gently. Never push your body too hard.

                                          Breathing exercises are good for calming the brain. Meditation is part of Yoga. Meditation is good for all age groups, especially seniors.

Author: Dr.Nishikant Sharma MD FACP

Dr.Nishikant Sharma MD FACP (US)

Specialist Internal Medicine

Believes in Preventive Medicine & Quality Treatment For all at Affordable cost. He is a Medical Writer & Content Creator.



Diabetes & Heart Clinic

                                                   


  


4 Excellent Ways to Boost Your Testosterone Levels Naturally

4 Excellent Ways to Boost Your Testosterone Levels 

Naturally 

                                Testosterone is an important male sex hormone. As a person's age increases its levels decrease. In the young age group, its levels may be low because of various reasons.
  • Decreased Libido,
  • Less Sexual Drive
  • Increased Tiredness and Weakness.
  • Infertility
  • Loss of hairs
  • Loss of Muscle Mass
  • Increase in Breast size in Males
  • Increase in Abdominal Fat
  • Decrease In Confidence & depression
                         In Males below the age of 30, the Testosterone hormones can decrease because of various causes. This can be debilitating and frustrating for them. With increasing age, the levels decrease. However, you need not worry. The good news is there are excellent natural ways to increase testosterone levels. In this article, I have described ways to increase testosterone levels naturally.
                         The normal range of Testosterone levels can be between 264 to 916 ng/dl. It peaks around the age of 20 years and then starts to decline.

Symptoms of low testosterone levels:


 Following  are the Causes of Low Testosterone Levels

  • Injury or Tumors of Testis
  • Cirrhosis of Liver Or Damage to Liver
  • Testis torsion Or Decrease in blood supply to the testis
  • Hemochromatosis or Excessive accumulation of Iron in Body
  • Fatty Liver
    Muscular Body
    Muscular body structure with six-packs.
  • Excess Beer and Alcohol Consumption
  • Obesity and Increase in Abdominal Girth
  • Diabetes

How can You Increase testosterone Levels Naturally?. Here are the 4 Simple and Easy ways;

  1. Eat food rich in proteins. A high amount of Fat in food decreases Testosterone levels. Food rich in protein causes an increase in testosterone levels. Eggs, Chicken breast, legumes, and soybeans are rich sources of Protein. Similarly banana is energy-rich and useful in increasing Testosterone levels. Tuna and Low-fat milk are also good to increase Testosterone levels. Vitamin D is necessary for testosterone production. You should try to get plenty of Sunshine so that your Vitamin D levels are maintained normal. Tuna is rich in Vitamin D which is linked to a longer life and testosterone production. Apart from tuna salmon and sardines are rich in Vitamin D and Proteins.
  1. Avoid beer and other alcoholic drinks. Excessive alcohol consumption increases the chances of Liver damage. In cirrhosis of liver Testosterone levels can decrease up to 90%. Alcohol consumption can lead to a loss of REM sleep which can lead to a decrease in nighttime testosterone levels. High fatty foods can also cause Fatty liver. Fatty liver is a leading cause of Liver Damage. Remember your abdominal girth levels are directly related to Testosterone levels. Greater the abdominal girth the lower will be the testosterone levels.
  1. Do Regular Exercises and physical activities. Exercise boosts testosterone levels. Certain types of exercise increase testosterone levels more than others. Exercise promotes muscle building. The more muscles you have more will be testosterone levels. Resistance training like weight lifting boosts testosterone levels. All types of exercises can increase testosterone levels. Walking or jogging for 30 to 40 minutes 4 to 5 times a week can do the trick.
  1. Reduce Stress. Stress increases cortisol levels. High cortisol levels can decrease testosterone levels. Low testosterone levels can increase stress and depression. This leads to a vicious cycle. Proper 8 hours of sleep is needed for good testosterone levels. Adrenaline, Cortisol, Noradrenaline are the 3 Stress hormones. Inadequate sleep reduces REM sleep and decreases Testosterone levels. Yoga and Mindfulness help in decreasing stress and increasing vitality.     
                                  Testosterone levels can be checked by a simple blood test. The use of external testosterone supplements may be needed if the levels are low. If testosterone levels are normal then there is no need to take external supplements. 
                                    
                                   If You have any queries regarding this subject feel free to contact us. You can drop your comments in the comment box and leave your comments. We will be glad to hear from you
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Author Dr. Nishikant Sharma MD FACP
 https://www.mindfulnessdrnishikantmd.com/2020/04/covid-19-pandemic-diabetes-3.html
  Author: Dr. Nishikant Sharma  MD     FACP. 




                                   Consultant Internal Medicine Specialist with Special Interest in the field of Diabetes.
Dr Nishikant Sharma MD FACP
Dr Nishikant Sharma MD FACP
         He is also a student at Northwestern University Coursera.
        He is an advocate of Quality Healthcare for all at affordable prices.
        He wants to empower people with scientific knowledge so that they can face diseases successfully with confidence and a positive attitude. 
       Follow us on Twitter @Nishant26718040 
https://www.coursera.org/specializations/social-media-marketing?
Click here to know more about How to boost your immunity during COVID 19 Pandemic: https://bit.ly/2yj0hsR
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Covid 19 Pandemic & Diabetes : 3 Recommendations to keep You Healthy and Safe

COVID 19 Pandemic & Diabetes : 3 Recommendations to keep you Healthy and Safe


                              We are facing the worst worldwide epidemic in recent memory. What is puzzling is that many infected people have no symptoms while a few others are seriously ill. This includes people suffering from Diabetes. The people having Diabetes are having a more severe form of infection. 

                               Here are the 2 scholarly articles that I have found out for you regarding COVID 19 infection and Diabetes. It is followed by 3 Recommendations for your safe journey through these turbulent times.

                         
                              The first article is from Dr. Sten Madsbad, Dept of Endocrinology, Hvidovre Hospital, University of Copenhagen, Denmark. https://bit.ly/3eDWQ0z

                               The Ongoing COVID 19 infection is a double challenge for people with diabetes. Diabetes is a risk factor for the severity of the disease. Diabetes increases the chance of getting any infection. People who have uncontrolled blood sugar levels are at high risk of developing infection and its more severe form. During the lockdown conditions, people have to control blood sugar in a situation with decreased or more variable availability of food.

                              COVID 19 (Coronavirus Disease ) is caused by coronavirus SARS- CoV-2 organism. It has quickly spread to more than 160 countries across the globe. The mode of transmission is primarily by respiratory droplets between people. It is characterized by a wide variety of symptoms including fever, cough and breathing difficulties.


                                     
















         The 2nd article is from Medical News Today published recently. https://bit.ly/3eCwE6d

                                         More than 425 million people worldwide have diabetes. There are two types of diabetes: Type 1 and Type 2. Gestational diabetes is another type that affects some women during pregnancy.
                                        Type 1 Diabetes is an autoimmune type and usually present from childhood. It results in no or very little insulin production. These patients need Insulin to be given externally.
                                          The majority of people have type 2 diabetes and are on oral medicines. Many have Obesity and hypertension as well. Some of them may need Insulin as well.
                                          According to the Center for disease control and prevention (CDC) people with diabetes who develop COVID 19 are at a higher risk of developing a serious illness like Pneumonia.

                               
                                 However, with good blood sugar control, people with diabetes can reduce the risk of getting severely sick from COVID-1                                                                                         Here are our 3 recommendations for COVID 19 and Diabetes.

  1. Control your Blood sugar properly. Check Your Blood Sugar and HbA1c levels. Maintain HbA1c levels around 6.5 to 7. Continue treatment as per your doctor's advice.
  2. Avoid Excessive Amounts of Carbohydrates and Sugar. You can increase protein intake. Similarly, Excessive salts and fried food items should be avoided. The intake of green leafy vegetables and salads should be increased.
  3. Continue Physical Exercises. During quarantine periods many people are unable to go outside for walks and outdoor exercises. Try to do some workouts at home to remain fit. You can do aerobics and yoga at home. Mindfulness can also help to reduce anxiety and stress during these turbulent times.





     Author: Dr. Nishikant Sharma  MD     FACP. Consultant Internal Medicine Specialist with Special Interest in the field of Diabetes.

       He is also a student at Northwestern University Coursera.

  He is an advocate of Quality Healthcare for all at affordable prices.

      He wants to empower people with scientific knowledge so that they can face diseases successfully with confidence and a positive attitude.

Click here to know more about How to boost your immunity during COVID 19 Pandemic: https://bit.ly/2yj0hsR





How to Prevent Corona Virus Infection: 8 Essential Steps

                  How to Prevent Corona Virus Infection: Eight Essential Steps 

                          Now it is official. The new Coronavirus, COVID-19, is a pandemic. It is spreading to more and more countries. Northern Italy is in lockdown. More than 10,000 people are infected and 631 people have died. New cases have been detected in Uk, Germany, Austria, Japan, South Korea, and the United States. Globally more than 4200 people have died in this epidemic. As of today 31 deaths and more than 1000 cases have been reported in the US. The epidemic originated from Wuhan City In China in December 2019. However, the good news is that the number of new cases in China is decreasing.

                                China took some very harsh measures for the public good. Whole cities were walled off. Quarantine measures were strictly implemented. The results are now apparent. The number of new cases is decreasing in China.
                                However, other countries have shown some inertia in dealing with this crisis. Many countries have imposed travel bans late. The result is that the epidemic is spreading to the rest of the world. Many governments went into a state of denial initially like China. Early swift preventive actions can greatly help in the prevention of the spread of the disease.


                               Travel ban from China and especially from Wuhan has been implemented a little late. This has allowed the virus to spread across the world.


                               Corona Virus has spread from China to more countries. Coronavirus initially began in Wuhan city in China. Coronavirus is a zoonotic disease. Zoonotic diseases are infections that are transmitted from animals to human beings. These germs can be bacteria, viruses or parasites. Animal handlers can catch these infections due to proximity to them. Human to human transmission of these infections opens up the possibility of further spread of these infections. Sometimes it can take the form of an epidemic.


                                 It's not that the coronavirus is a new virus. Already four strains of coronavirus are present. These can cause illness ranging from the common cold to pneumonia. Many times its a mild respiratory infection that may even go unnoticed by many. (SARS_CoV)Severe Acute Respiratory Syndrome spread from animals to humans in 2002-2003. Its reservoir is perhaps bats that spread to other animals like cats. First infected cases occurred in the Guangdong province of China in 2002.


                                An epidemic of SARS affected almost 26 countries. Mortality was high in cases who had (ARDS) Acute respiratory distress syndrome.


                               Symptoms are flu-like and include body pain, fever, headache, breathlessness, and cough. The most frequent symptom reported was fever though it may be absent in initial stages. In severe cases, respiratory distress is present which leads to a fall in blood oxygen levels(SpO2).                                            Approximately 8100 people got infected. The mortality rate was around 9%.


                                The new Coronavirus is hitting more people than other epidemics. Lethality rate is approximately 3.5%. The good news is that the mortality rate of this infection is lower than other similar infections. It also produces symptoms like cough, body aches, fever, and breathlessness.
Many infections are mild and recover quickly.

 How to Prevent Corona Virus Infection: Eight Essential Steps 


  1. Avoid traveling to crowded places like bus stations, airports, public meetings, etc. In short, restrict non-essential travel. Avoid going to malls, public gatherings, cinema theatres as much as possible. Many schools have been closed to prevent the spread of infection.
  1. Wash your hands after using public utilities like toilets etc. While using escalators avoid touching rails or wash your hand after the event. Washing hands frequently helps in prevention. You should avoid touching your mouth, face, and eyes by your hands.
  1. If you have a cough use a facemask. It will prevent the spread from person to person. The infection spreads by droplets.
  1. If traveling through a crowded train or bus one can use a facemask to avoid droplet infections. You can use an alcohol-based sanitizer to clean your hands.
  1. If you are having diabetes then you should control it properly. People with diabetes tend to catch infections early and the course of the disease is more severe. Similarly, people with immunodeficiencies should be extra careful.
  1. If you come in contact with a suspected case of coronavirus then you should wear gloves to touch the person. You can wear a disposable suit in such cases. The COVID Virus 19 is secreted in feces also. Hence washing hands with soap after toilet use is important.
  1. Drinking warm water may help in staying hydrated. Warm saline gargles can help in any upper respiratory infection. Betadine gargles may help if you have symptoms of sore throat. Please make certain that you are not allergic to the agent.
  1. Make sure you are not having nutritional deficiencies like Iron, Zinc Or Vitamin C.Decrease in body immunity can impair our immune system and cause a more severe form of illness. Regular exercises should be done. Exercises should be done in open spaces preferably and not in a crowded gym. Sunshine always helps as it increases Vit D levels in the body. 
                            Staying hydrated is very important. But just drinking water will not cure the disease. If you have any symptoms of the disease then get checked in the nearby medical center. Throat swabs can be taken in suspected cases for examination.X Ray Chest and CT Scan of Chest is useful to determine the extent of Lung Involvement.
                             Prevention is the key to arresting the spread of this infection. Hoping by united efforts we will be able to control this epidemic more effectively.
For More information on control of diabetes please click on:-https://mindfulnes4you.blogspot.com/2020/02/7-incredibly-simple-ways-to-reduce-high.html
Article on New Corona Virus in Wuhan City China:
https://mindfulnes4you.blogspot.com/2020/01/new-corona-virus-in-wuhan-city-china.html

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