Lifestyle

Do Salads help in Satiety?

By Dr.Amrita Basu(MBBS,MS) on April 7, 2019 0

Consuming low-energy-dense salad before rather than with the main course increased vegetable consumption by 23%. To moderate energy intake, maximizing the amount of salad eaten may be more important than the timing of consumption.
problem of obesity, it is important to identify effective strategies for decreasing energy intake.
Research has shown that reducing the energy density of foods and meals is one promising approach for moderating energy intake in both the short and long term (Rolls, 2009; Ello-Martin, Roe, Ledikwe, Beach, & Rolls, 2007).
In multiple controlled studies, consuming a preload of a low-energy-dense food such as soup, fruit, or vegetables reduced meal energy density and energy intake. It is unclear, however, whether the effect of consuming a low-energy-dense food depends upon eating it as a first course, or whether it would be as effective eaten as a side dish along with the main course.

For me it works if I have it as a first course and take atleast ten to fifteen minutes to have it
Maximizing salad intake was an effective strategy for reducing meal energy intake.

Reference:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264798/

https://www.deepdyve.com/lp/elsevier/salad-and-satiety-the-effect-of-timing-of-salad-consumption-on-meal-HJ6u0sj8Dr

Featured post

How is the Health of the Nation: The report is an eye-opener!

Health of the Nation Report — Apollo Pro Health

World Health Day :Universal Health Cover #WorldHealthDay

By Dr.Amrita Basu(MBBS,MS) on April 7, 2019 0

7th April is World Health Day and WHO wants you to help the world pledge its sincerity for the goal. #HealthforAll that is Healthcare facility available for all.If you want to know what Universal healthcare involves and what it doesn’t you must read further.You also need to know. how you can bring about a change right where you are.

But there are a few corollaries.It needs to be timely and quality healthcare.While thats the best way to go forward as a race we cannot ignore the economics of it.

Its easier to teach educated people about health easily.So shouldn’t #EducationforAll be the goal?For all this goal money is needed.But then shouldn’t #FamilyPlanning for all be a goal too.Let’s start with what we have where we are.Right?The chicken or the egg?Which comes first?The National Health Protection Scheme is partly a step in the right direction but the National Medical Council Bill is controversial.

The Goal of WHO is Universal health Coverage .What does it mean?

This is what WHO says:

UHC means that all individuals and communities receive the health services they need, when and where they need them.It will prevent people from being pushed into poverty when paying for health services out of their own pockets. UHC will help everyone access the services that address the most important causes of disease and death. UHC is about health services for individuals and populations, such as controlling mosquito breeding grounds.

At least 50% of the Worlds population is unable to access the healthcare they need.

Did you know?

Globally, approximately 100 million people are pushed into ‘extreme poverty’ (living on $ 1.90 or less a day) because they have to pay for healthcare services.

All UN Member States have agreed to try to achieve universal health coverage (UHC) by 2030, as part of the Sustainable Development Goals.

Good health allows children to learn and adults to earn, helps people escape from poverty and provides the basis for long-term economic development.

What UHC is not: There are many things that are not included in the scope of UHC:

UHC does not mean free coverage for all possible health interventions.It is not sustainable economically to provide all services free of charge
UHC includes health financing, health service delivery systems, health workforce, health facilities and communications networks, health technologies, information systems, quality assurance mechanisms, and governance and legislation.
UHC is not only about ensuring a minimum package of health services, but also about ensuring a progressive expansion of coverage of health services and financial protection as more resources become available.
UHC covers individual treatment services and population-based services such as public health campaigns, adding fluoride to water, controlling mosquito breeding grounds etc.

UHC is more than health.It is about equality, social inclusion, and cohesive society.But we have a problem.Even when people know things are bad for their health they indulge in wrong lifestyle choices.Not once a but repeatedly.This action is common to both the educated and the uneducated sections of society.Maybe there should be penalties associated with expecting free healthcare after chewing tobacco for twenty years.Or maybe Government needs to take a strong stand on selling and buying products which are proved to endanger health and quality of life?

In a balanced society you would expect the adult human will be capable of deciding about good and bad.But evidence is contradicting that theory.

How can you help?

First, help yourself and your family.Try to make yourself and your family healthy.You can cut down on health expenses by investing in a healthy lifestyle.Educate children so that they learn about healthy living.
Get your health checkups done regularly.Invest in a good quality health-insurance even if you have a group health insurance.The sooner you invest in a health insurance the better it is.Try to opt for an insurance where no claim-years increase your coverage amount.
A healthy diet, regular exercise, sleep and health checkups go a long way in keeping you healthy.
Spend time on a hobby or something which challenges you.This helps in ensuring mental health and prevents age-related degenerative diseases.
Avoid social practices which include negative interactions to cut down on stress.Stress is a silent disease and has long-standing repercussions.Try to make your environment greener at home and office.Encourage community activities to promote a healthy lifestyle.

Planting trees, maintaining cleanliness in all neighborhoods.Try to encourage community kitchen gardening in association with socially and economically backward sections of surrounding regions.

The above can help in several ways:

1)It will help everyone get fresh food grown locally with more control over quality

2)The fresher the food is more is the nutritional benefits.You are what you eat .If food is high quality , health and nutrition is easier.

3)The collaboration between different strata of society will help in social inclusion and the dripping down of economic stability to the various strata while ensuring self-respect and honest earnings.Charity is not involved but a co-operative model.

The 16 essential health services(4 categories) that WHO uses as indicators of Equity of Health coverage

Reproductive, maternal, newborn and child health:

Family planning:The work starts here .The question is who will be the cat before its too late.

Antennal and delivery care
Full child immunization
Health-seeking behaviour for pneumonia.

Infectious diseases:

Tuberculosis treatment
HIV antiretroviral treatment
Use of insecticide-treated bed nets for malaria prevention
Adequate sanitation.

Noncommunicable diseases: Lifestyle diseases fall into this category

Prevention and treatment of raised blood pressure
Prevention and treatment of raised blood glucose
Cervical cancer screening
Tobacco (non-)smoking.

Service capacity and access:

Basic hospital access
Health worker density
Access to essential medicines
Health security: compliance with the International Health Regulations.

By sharing this artic;e you will be helping spread awareness.

Save a School with Project Why:Education for all #HelpMithuSaveSchool

By Dr.Amrita Basu(MBBS,MS) on March 1, 2019 1

Today I will tell you about a school. A rather magical place where children who didn’t know about dreams, learned how to dream. They were taught by people who understood the value of education. Special teachers and special students deserve our help. Project WHY Okhla Centre has been running after-school support for 350 children. Established almost 14 years ago, it has struggled but has become a beacon of hope.

Sophiya and Pushpa helped set up the school in a dump-yard. They faced opposition from local goons.

Mithu lost his legs, but he refuses to let this challenge get in the way of teaching computers skills to the children.

Naresh, helped several dropouts come back and become toppers.

If they do not receive funds, these teachers will have to work without salaries in the coming months. That’s why we are requesting our readers to help support a fundraiser for these teachers.

Education is special. Its the only way to help empower the millions. But education must be accepted with the right spirit. When the age is right, teach them. Later it may be too late.

While I am writing at the last hour I di my best all through the last two weeks to participate in social media activities.

Why are schools like this important?

Working parents mean young kids are left to fend for themselves after they come from their regular schools. Drugs, trafficking, and illegal activities are easy traps for unmonitored children to fak into. After school activity at Mithu’s school helps prevent these children from walking into darkness. If you want to help.Help now.

How can you help more people fund this school?

Share on Facebook
Share on Twitter
WhatsApp this post to your friends with a few words.
You are helping India make its future educated.

Pls, share the posts on all social media using the hashtag #HelpMithuSaveSchool.

Instacuppa Water bottles:Say No to Plastic Water Bottles #Instacuppa

By Dr.Amrita Basu(MBBS,MS) on February 28, 2019 25

If you are reusing mineral water plastic bottles at home, this is the time to recycle them, but not for drinking water. If you are still buying plastic water bottles for drinking water then you must read this post.

Plastic is no doubt durable. They will outlive us and sooner if you continue to use them. They have an average degradation time of 1000 years. With increasing plastic waste, the soil, water your food everything gets polluted. There’s no coming back. Plastic pollution is serious.

While we can’t go back in time and reverse the harm, what we can do is stop causing any more harm.W hen you go for a picnic that plastic water bottle is very handy right?

Wrong.

Plastic in sunlight can leach toxins in your water which has been suspected to be a factor in breast cancers. There also may be bacterial overgrowth as plastic bottles often retain organisms. If your water tastes funny after you have kept in water, you shouldn’t drink it.

Carry your own Instacuppa water bottle at the workplace or drink from the beautiful glass bottle at home. You will stop worrying about plastic fallout.

How do plastics affect human health?

The additives used in plastics like phthalates, bisphenol A or polybrominated diphenyl ethers (PBDE), can alter the endocrine system(1)

There’s evidence that chewing plastic teethers and toys have severe adverse health outcomes Cancers, birth defects, impaired immunity, endocrine disruption, developmental and reproductive effects have been found. (2)

Microplastics in seafood has serious health implications. (3)

Their occurs systemic distribution after oral exposure to nanoparticles Effects include cardiopulmonary responses, alterations of endogenous metabolites, genotoxicity, inflammatory responses, oxidative stress, alteration in nutrient absorption, gut microflora, and reproduction.

Is it safe to reuse packaged water bottles?

Aquafina and packaged water bottles are made of plastic or #1PET which should not be reused. Bacteria growing inside these water bottles cannot be easily cleaned and there is a risk of leaching of harmful chemicals.

How to help prevent plastic waste

Stop buying plastic containers, water bottles, bags.
Reuse, upcycle plastic containers for storing nonedible items. Store your make upPens, pencils, rubbers. Pins, medicines, knick-knacks but don’t store food.

Don’t use plastic containers for food storage. Stainless steel or glass is better.
Don’t cook in the plastic containers, given free with microwave.
When you travel to dispose of plastic waste only in designated area. Throwing it in the river, pond water body or inside the bush is not a solution. Remember the toxins come back into your body through the soil water and food grown
Don’t burn plastic. It’s a bad idea
Drink water from a glass water bottle at home and get rid of the plastic bottles.

Ongoing efforts to steer human society toward resource conservation and sustainable consumption are discussed, including the concept of the 5 Rs–i.e., reduce, reuse, recycle, rethink, restrain–for minimizing pre- and postnatal exposures to potentially harmful components of plastics

In this study about the usage of plastic bags, we found that though people were aware of the hazards of plastic, they were still unwilling to give it up.

How to carry your water while traveling?

Metal bottles and thermos are a great way to be trendy eco-friendly and still reuse that bottle.

Instacuppa steel bottle with infuser is made with top quality food safe 18/8 stainless steel that is BPA free and rust resistant. The wide mouth opening and smooth interior surface make even cleaning your bottle a breeze. Our infuser steel water bottle is leak proof and great for making your daily detoxing juice. NO MORE WET HANDS OR DESKS – powder-coated matte finish never sweats, preventing slippery bottles or dreaded stains on wood surfaces.

Use this as Instacuppa water bottle, infuser bottle or make your green tea anywhere. This bottle is a companion for your travel.

InstaCuppa Insulated Thermos Infuser Water Bottle.It has a Stainless Steel infusion Unit — InstaCuppa Insulated Thermos Infuser Water Bottle. It has a Stainless Steel infusion Unit

Takeaway:

When you stop using Plastic water bottles, you make a difference. You signal to the manufacturers that plastic is not wanted. If it doesn’t make economic sense they will stop.
You signal to your body that you are ready to take care of it better.
You signal to mother earth that you are a part of it.

Plastic pollution of the environment is the plastic pollution of your own body. Take the first step today! What is your plan about drinking water bottle? Will you say no to plastic today?

My favorite Instacuppa products

Green tea infuser

Fruit infuser bottle

Disclaimer: This article is meant to help create awareness and spread knowledge. All decision regarding your health should be done after consultation with your doctor. While all efforts are made to keep articles updated the speed of research in these fields mean the information often may change when more research knowledge is available. Healthwealthbridge or the authors should be in no way held responsible in that case. This is a sponsored post and is a part of Instacuppa powered SuperBloggerChallenge, but all opinions are strictly mine. Read my full disclosure here.

13 Easy ways to sleep Better everyday(Nightwear plays a Big role!)

By Dr.Amrita Basu(MBBS,MS) on February 20, 2019 39

Nightwear are my most picky buys. A friend took me shopping in Delhi, to the most amazing shop. After I left Delhi the only way I could get my nightwear from there, was when people visited and I begged or blackmailed them. I can wear only pure cotton or silk. Whenever I wear anything which has mixed threads I break out in rashes.Its an itchy, but hundred percent way of checking the quality of nightwear you buy online.

The easiest way to good health is to sleep at least seven to eight hours per day. We all need it and adolescents and infants need it even more. . This is the time your body recovers and rejuvenates. You need something comfortable next to your skin. Something which will keep you warm in winters and cool in summers.Something to make you feel good.

When you buy online Zivame is my favorite destination. Nightwear for women needs to be perfect. Remember comfort. Wear the softest nightwear you can find. If it’s a whisper against your skin, you will sleep better. Your skin is the largest organ of your body and anything irritating it, won’t help you rest.

Why is sleep so important?

What happens when you don’t get enough of it? Sleep deficit is a real problem. You can’t make up by sleeping more later. It’s a deficit forever. Believe me, I know. That’s one big reason night duties can be a real healthcare issue. It’s not just for today, but for forever.

Shift workers and night shift workers often suffer deprivation, because your body’s circadian rhythm needs to work on time. When bedtime is erratic, hormones go crazy and many lifestyle diseases pop up. Metabolic syndrome, obesity, depression, hypertension all have a relation to sleep deficiency and poor anxiety management.

But what if you are young, eating healthy, working out every day and partying the night away?

You will be undoing all the good. Did you know sleep deprivation is a form of torture and can cause intense mental health challenges?

13 Steps to Better Sleep Hygiene

Say no to Catnaps. You will sleep better at night when you don’t doze for more than 15 minutes in the afternoon.

Try to avoid caffeine after 6 pm. Check the cups of tea, coffee, cola you are having. Anything with caffeine needs counting. Switching to green tea will help.

Eat dinner early. The fuller you are, the heavier your tummy feels, the less comfortable you will be lying down. The best way to sleep better, is to shift bedtime to at least 2 hours after dinner. Dinner by 8 pm gives you ample time to digest and prevent reflux when you sleep. When we sleep on a full stomach it slows down the metabolism and prevents the food being digested properly. As a result, you wake up feeling drowsy, heavy and uncomfortable.

Check the room temperature. It should just right for the season. A too warm or cold room will be uncomfortable.

Get a good mattress. This is essential for your body to be well rested and feel energized. Good back support and a firm mattress is a long time investment. You can’t ignore the value of an excellent mattress and its relation to quality of rest.

Workout daily. Lift weights, have a daily fitness plan to make you tired at the end of the day. Go for a walk 40 minutes after dinner or on the treadmill. But don’t do this too close to bedtime. An hours gap is good enough.

Listen to calming music. Soothing music when played on a loop helps to unwind and sleep better .Loud rock music will not work. Meditate and do Yoga, to relax at the end of a workday. This helps stretch the tired muscles and not only make you feel good but also rest better.

Read your favorite book. If you are a book worm and have a much-loved book you could re-read it,this is the time. A new book will keep you awake,but not an old favorite.

Avoid working on the bed.No gadgets in the bedroom will always help in better relationship and health.

Make a bedtime routine and stick to it. Habit forming is powerful. Read my post on building powerful habits

Don’t take random medicines, as they may affect the future quality of rest.

Skip alcohol, tobacco use before bedtime. Avoid them altogether for better health.

Inspire your partner to go to bed at the same time. That works in myriad interesting ways, for better health and also nurtures a relationship.

What if you can’t rest well, even after all these?

Count to 100 in reverse or try focussing at the center of your forehead inside your brain. It sounds weird, but works.
Try to study something and I guarantee, you will doze off!

Quality and quantity of sleep both are important. While seven to eight hours is needed for optimal functioning, some claim to work well even with less sleep. While physiological variations occur, randomized control trials are needed for safety profiles for shorter sleep durations.When people snore the quality of sleep is poor. It affects health and is always a problem for family members and sometimes neighbors too!

Danger signs of poor snooze

If your partner complains you are snoring.
If you feel lethargic in the morning
You can’t do anything without a catnap.
You are gaining weight together with sleeplessness.
You have a problem controlling your blood pressure and poor control of blood sugar.
When you feel anxious or irritable the entire day.
You never feel rested.
If this happens every day.

Consulting a doctor is needed in these cases.What’s your best way of sleeping? Tell me in the comments below.

Disclaimer: This article is meant to help create awareness and spread knowledge. All decision regarding your health should be done after consultation with your doctor. While all efforts are made to keep articles updated the speed of research in these fields mean the information often may change when more research knowledge is available. Healthwealthbridge or the authors should be in no way held responsible in that case. This is a sponsored post but all opinions are strictly mine.Read my full disclosure here.

Featured post

How is the Health of the Nation: The report is an eye-opener!

Read Better Sleep, Better Health, Better planet

What I use for better sleep

URI:A must watch for all Indians (especially the naysayers)

By Dr.Amrita Basu(MBBS,MS) on February 1, 2019 4

How’s the Josh? High sir!
If you try saying that with the amount of energy that Vicky Kaushal had it would be difficult.

What’s the Uri story about?

Uri: The Surgical Strike released in January 2019 is an Indian action film. It is a dramatized account of the retaliation to the 2016 Uri attack.

URI Kashmir map( wikipedia) — URI Kashmir map ( wikipedia)

The film shows the journey of Major Vihaan Singh Sherghil of the Indian Army, who led from the front to make this a success.

Some more details

A terrorist attack at Uri leaves devastating losses. The Indian Government is left wondering whether the Humanitarian agencies will condemn Pakistan? Should that be enough? What about the morale of the army jawans and their family? Don’t they deserve closure? Pakistan always does the cowardly thing. They laughingly say, what will India do? They will ban Pakistani artists and singers. This may sound funny but is always a good idea. Stop cash flow and even terrorists will have a hard time. Pakistani artists obviously pay tax in Pakistan. And we know state-funded terrorism is popular there. But I deviate.

The question was: Should India go to war or something discreet? Since Pakistan doesn’t acknowledge they have sleeper cells of terrorism they will be unable to acknowledge publicly the attack.

The interesting point: The dilemma of the Indian Government.To do or not to do.

What I loved about Uri

The movie doesn’t explain. It doesn’t give excuses. It avoids jingoism and Hindi filmi dialogues. It’s a movie with few words and deep emotions. Kudos to the scriptwriter, editor, director, the actors and all those who were brave enough to make this movie.

If you have watched the American movie Independence Day if you liked Rang De Basanti, Uri takes Bolly movies to the next level. It’s like a Bruce Willis action flick. Just better and more real. A Die Hard cousin, where everyone battles personal loss and challenges, but rises above not only for call of duty, but something as esoteric as Nationalism.

The land which feeds you and nurtured you. The mother who gave birth and held your hand now needs looking after. Will, you shut your eyes when your brothers and sisters in the army are dying or will you join them and pray for them?

In medical jargon, there’s a saying,
If a part of the body is gangrenous, you must cut it out, to save the life. Otherwise, the rest of the body rots and septicemia spreads. That’s what’s happening with Pakistan. Surgical strikes like these are necessary, to remove the gangrenous parts from our neighbor.

The child with the machine gun is a sinister picture and still saved. Because children in arms mean, there’s something wrong with the society. Collateral damage is real. Like the death of the brave brother-in-law. But what’s not acceptable is letting people think, we are so non-violent, that if you kill our brothers and sisters in their homes, we will let you sleep in peace. Bengalis worship Maa Durga because she banished evil the right way. We pray to the shakti form of the Goddess and that’s where Uri scores. Indians feel protected and safe when the Indian army is keeping guard.

We can protect our own. This is the New India,
..jo ghar mein ghusega bhi marega bhi

The josh is high, why not make the movie tax-free, just like in Uttar Pradesh? Show it to our youth.

Who made Uri outstanding?

Written and directed by debutant director Aditya Dhar.One of the most powerful debuts in recent history. Interestingly Raazi was not yet released when Vicky was chosen to be the lead role in Uri. So this was a big gamble by the production house. It was produced under RSVP Movie banner by Ronnie Screwvala. This is called talent spotting and Ronnie Screwvala is well known for this.

Vicky Kaushal as Major Vihan Singh Shergill.
Paresh Rawal as National Security Advisor Govind Bhardwaj (a character based on Ajit Doval): he keeps on breaking his phone to relieve stress!
Yami Gautam as Pallavi Sharma / Jasmine Almeida: She was good, but I rather liked Kirti Kulhari (of Indu Sarkar fame), as Seerat Kaur, an IAF Officer
Mohit Raina as Major Karan Kashyap: While I am raving about Vicky Kaushal throughout the review, Mohit Raina made a superlative Hindi film debut. Mohit Raina is the television Devon Ka Dev Mahadev and his acting in Uri is a surprise package.

The USP: Why Uri is a must watch

Excellent acting, action sequences and compactly edited. There are a few moments you can take your eyes off the screen. Watch out for Vicky Kaushal, a man who is like no hero you have seen.I am a SRK fan, I watch most of Salman’s movies and rather like Ranveer Singh. But Vicky Kaushal has an audience connect, an ability to get into a character nonchalantly that’s rare. In Raazi, he was great, but in Uri, he shines!

Let’s keep an eye open for his next. But for now, let’s pray for our armed forces and Thank God for keeping them safe.

Also, read

Raazi: Mental Health of an undercover agent

Why the Army should use Social media

Prayers for our soldiers and Duties we have

Why Action Movies like Commando are a must watch

Parmanu

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Do Salads help in Satiety?

Featured post

World Health Day :Universal Health Cover #WorldHealthDay

The Goal of WHO is Universal health Coverage .What does it mean?

Save a School with Project Why:Education for all #HelpMithuSaveSchool

Why are schools like this important?

How can you help more people fund this school?

Instacuppa Water bottles:Say No to Plastic Water Bottles #Instacuppa

How do plastics affect human health?

Is it safe to reuse packaged water bottles?

How to help prevent plastic waste