Search Results for: childhood obesity

18 Ways to beat a cold before it starts

By Dr.Amrita Basu(MBBS,MS) on May 19, 2018 38

Getting a cold is common place.But when are you sure its a cold?Hi I am Dr.Amrita and welcome to the Healthwealthbridge blog .

There’s a saying

“A cold gets better by itself in 7 days and with medicines in a week.“

The problem is sometimes if your immunity is not great (stress,less sleep,irregular meals) this 1 week cold may run longer.

Headache
heaviness of head and forehead
Blocked ears
Blocked nose
Sticky sensation at the back of throat
Cough
Fever

The entire family of minor irritations pile up to cause major trouble.

This is when you will need medicines to stop any further damage.

Being an ENT surgeon checking people with cold comes with the job description.

What can you do to stop cold in its tracks ?

Keep your immunity high and working well.

Have fruits and vitamins rich in antioxidants

Try following the Ultimate Nutrition tips to prevent flu.

You can also occasionally take Vitamin supplements to augment to natural sources.

Our food unfortunately reach us, considerable time after getting plucked from trees.This makes their nutritional content unreliable.

Remember the Protein in your diet .It’s important to keep your cells healthy .Since a majority of cell components are protein.Your dietary protein is important to keep your immunity intact.

Drink water .

Hydration helps your cells work to its fullest .Water also helps flush out toxins.

Sleep

A very important, free and effortless activity ,which alone helps your body repair itself and fight another day.

You should never compromise on quality or quantity of sleep.I wrote an article to help you sleep better .Read it here.

Probiotics

These work .Research is going on to make their use more streamlined.But Probiotics are proven to improve immunity.

Be happy and get the happy hormones going full force. Smiling is proven to improve immunity.Added bonus ,you look great when you smile .

Exercise

It’s difficult when you are ill. So you need to make this a part of your daily habits to reap the benefits.Plus endorphins are released when you exercise .

Don’t forget the nature walks or at least visit a garden .

They are source of biophilic microbes which are beneficial to humans.

Being among nature also helps cut down stress .Anything which helps lower stress is good.

Stress is known to increase cortisol ,the hormone that suppress immunity.

Maintain a healthy weight.

Obesity is a form of malnutrition. Excessive weight disrupts your hormones and can make your immunity weak.Additionally metabolic conditions like diabetes make people prone to infections.

Don’t smoke

The tobacco smoke has carcinogens and irritants which kill the protective layer of your mucous membrane lining your airways.This makes it easier for virus and bacteria to make their homes there.

Avoid alcohol.

Doesn’t help you get healthy in any way.Even a little amount of alcohol makes you prone to liver problems. It makes your immune cells weaker and less able to fight germs.

Take steam inhalation 2/3 times a day when you have a cold.

When you have a cold all the lining epithelium of your nose and airways get irritated. They start secreting copious amount of fluids to get the virus out and decrease irritations.

The excessive secretions get stuck in the sinus spaces ,thickening progressively.

Unfortunately the secretions are the favourite food and partying zone of bacteria .When the cold goes on for long ,a simple viral flu get complicated due to secondary bacterial infection.That’s why you end up needing antibiotics.

When you take steam these secretions easily liquefy and helps them drain naturally.

Avoid touching your nose or mouth, after you have been around someone with a cold.

Wash your hand or use a hand sanitizer if you shake hands with someone having a cold.It’s not rude to practice preventive healthcare. Just don’t hurt their feelings.

Someone at home has a cold.Don’t forget to give them seperate towels.

A friend in office has a cold snd pops over to say hello.She forgets her hanky on your laptop.Don’t forget to sanitize the work surface.Germs may lie there cozily upto 24 hours.

Always carry antibacterial wipes .When in doubt ,use it.

I know these go without saying.But if you have a small kid ,these are important things you can do to keep your family healthy and fighting fit.

How do you fight cold?

Comment below to let me know.

Healthier mothers and babies:Mommy stay with me

By Dr.Amrita Basu(MBBS,MS) on February 6, 2018 63

Healthier mothers and babies is what everyone wants

When me and my sister where babies ,we grew up in daycare .Both of our parents worked and there was nobody to take care at home.

Mommy stay with me:Maternal seperation and baby health

Back then government didn’t give mother’s childcare leave.

Looking back ,my memories say growing up days were fun. No really horrible memories.Back then we missed our mom, but there was nothing she could do.We needed the money.

Fast forward to today.I am luckier.I didn’t have a full time job when my baby was born.And now my work has flexible timing and a better government policy of childcare, supporting it.

But even then I worry .When I have to take leave suddenly due to baby issues.It always sounds like an excuse.But all moms know, the most difficult thing in this world is to walk away from teary eyed little ones.

But the question is no longer just the babies immediate health.Your decision will change a little person’s life.

Baby’s health and mothers health are important parameters of health standards and improvement.

Government has expensive projects in place to make healthier mothers and babies.

But still we are haunted by the increasing number of mental and physical lifestyle diseases.

A few things are different for different socio economic classes.

India’s uncontrolled population explosion ,lack of strict birth control makes good healthcare facilities ,adequate nutrition, difficult for the large majority below the poverty level.Their problem has no solution ,till the people in charge understand that limited resources , and unlimited babies make for impossible situations.They make gullible votebanks ,but unproductive citizens

In a country where survival of babies is often the primary question,few have time to worry about their future physical and mental health.

But if you want a better tomorrow for your baby you may need to plan your today well.

What research says?

Healthy mothers have healthy babies.What you think too can affect your baby
Mothers nutrition and child’s nutrition both are important.Nutrition has a large role .Both undernutrition and over nutrition will cause malnutrition.There’s malnutrition of obesity to watch out for.
Stress levels during pregnancy can alter the stress response in the unborn child.
Childhood stresses can cause lifetime harm ,both psychologically and physically.

Your physical and mental health has a lot to do with your childhood.

Yes you already know this.

But did you know most of your adult diseases ,can be traced back to childhood?

Mother’s will sigh in exasperation. What else are we suppose to take care of?

Just blaming childhood stresses ,is but oversimplification.

The various researches show a 2 ‘HIT'(3) theory.

1st hit is a stressors in childhood .This cause changes at the cellular level and in your brain wiring.Your adaptation is good ,average or poor,

Presence or absence of a similarly potent stressor later .A cascade of neurochemical,neurohormonal, over -reaction.Because your brain is already sensitized you go into protective mode.

Result:

Metabolic diseases and mental health problems.

That’s scary ,but I am hopeful

Because this is good research .

Why You ask?

Someone is finally talking about it.Maybe things will change

Government of Italy has declared 22nd September “Fertility Day”.They want to encourage women to have children.They have a declining childbirth rate ,and an economic slump.But the Government gives inadequate support to working mothers and most private companies don’t have flexibility for working moms.

The research findings can help .A lot.

To help moms stand up for “work from home” policy.
To take jobs with flexible work hours.
To not have to explain why they want to be with their babies and compromise the career ladder.
For child right biggies to keep in mind ,for future recommendations and actions.
For corporations to take Corporate social responsibility to another level

Plus you are at risk, only if you face another episode of high chronic stress.So actively try to decrease stress
Teach children to cope positively with it.

Another good news is, since you know this ,you can have lifestyle habits in place to deal with it.

Yes you can beat the childhood

scars by practicing healthy lifestyle .

There’s a lot of science backing this up.Many studies has been done including one at the Tata Institute of Fundamental Research in Mumbai .

What can this stress triggers do?

Obesity(2)
Diabetes
Hypertension
Metabolic dysfunction(3)
Hyperlipidemia
Muscle wasting disease
Depression

How does this happen?

Sress in early childhood causes change in muscle mitochondria.

(Mitochondria are the cellular organelles which help you generate ATP as energy currency for your body.)

Hypothalamic pituitary axis which controls stress has an altered response (3).

Stressors removed .Normal growth pattern.

Re-exposure to similar stressors later in life:Metabolic dysfunction ,physiological and emotional distress.

What are the early life stressors that can cause this?

Prenatal postnatal early childhood ,adolescent period are all susceptible.

Stressors may be:

Nutritional
Emotional
Physical
Sexual.

They may present as:

Starvation during famine and war

Maternal separation
Childhood neglect
Adverse parenting
Childhood physical or sexual abuse
Medical trauma

These stressors can alter the stress adaptation responses.

They are major risk factors for developing metabolic disorders (1)

With improved environment children can adapt themselves to these stressors .Growing up,they will be externally normal.But since these cellular changes have happened ,if exposed to chronic stress in later life ,metabolic and psychological problems can be precipitated .

Why does this happen?

Childhood stress reprograms your HPA axis (3)and your brain in general .

Some people adapt well due to good environment follow primary stress exposure.

But others may have maladaptive responses.This can cause inappropriately high levels of cortisol in your blood during exposure to chronic stress as adults.

The pancreatic B cells may be lower in number following childhood stress adaptation.

What this means ?

If you face high level of chronic stress later in life your brain and hormones can over react.

Putting you at risk of obesity diabetes, hypertension and depression-anxiety disorders.(4)

Maternal separation during early life disturbs neuroendocrine, neurochemicals and behavioral changes in adults.

Maternal seperation can be variable .From 40 minutes to 8 hours.Which period will be traumatic for the child is difficult to predict.

Abuse in childhood and adolescence ,can cause type 2 diabetes,food addiction and significantly heavier adult women(6).

What can you do to protect yourself & your child?

Don’t worry during pregnancy.

Related

5 Tests you should do when you are planning a baby.

Alcohol and pregnancy what you should know

Always work actively to lower your stress levels.

Teach children coping skills through play.

Exercise:Low levels of physical activity is seen to increase and precipitate theses metabolic problems.A good physical exercise schedule protects against development of these metabolic disorders.

Avoid high calorie diet .Swinging insulin levels can make you prone to 2 Diabetes ,obesity,depression,anxiety and a host of other problems.

Practice mental health exercises.

All moms deserve to spend time with their babies.All babies need their mothers.

Mompreneur’s biz focus :Jewellery making & Basudha

But to make this possible, we need the help of society ,government and the corporate sector.

Everyone has a mother and you are what you are because your mom cared .

What do you think we should do to change the situation?

Are you a mom struggling with work-biz-home?Share your story with me in the comments below.

I am taking my alexa rank to the next level with Blogchatter

#MyFriendAlexa.

At the end of second week of the campaign My Alexa rank:

Global:449707

India:37113

Lets see what works.

This post is also linked up with

#Writing Wednesdays

References:

1)Chrousos GP. Stress and disorders of the stress system. Nat Rev Endocrinol (2009) 5:374–8110.1038/nrendo.2009.106 [PUBMED]

2) Stress and obesity/metabolic syndrome in childhood and adolescence.

Int J Pediatr Obes. 2011 Sep;6 Suppl 1:21-8. doi: 10.3109/17477166.2011.615996.Pervanidou P¹, Chrousos GP.

3)Early-Life Stress, HPA Axis Adaptation, and Mechanisms Contributing to Later Health Outcomes.Jayanthi Maniam, Christopher Antoniadis, and Margaret J. Morris[PubMed]

4)Nemet D, Dolfin T, Litmanowitz I, Shainkin-Kestenbaum R, Lis M, Eliakim A.Evidence for exercise-induced bone formation in premature infants. Int J Sports Med (2002) 23:82–510.1055/s-2002-20134[PubMed]

5)Franks PW, Ekelund U, Brage S, Wong MY, Wareham NJ. Does the association of habitual physical activity with the metabolic syndrome differ by level of cardiorespiratory fitness? Diabetes Care(2004) 27:1187–9310.2337/diacare.27.5.1187 [PubMed]

6)Mason SM, Flint AJ, Field AE, Austin SB, Rich-Edwards JW. Abuse victimization in childhood or adolescence and risk of food addiction in adult women. Obesity (Silver Spring) (2013) 21:E775–8110.1002/oby.20500 [PubMed]

7)Mela V, Llorente-Berzal A, Diaz F, Argente J, Viveros MP, Chowen JA.Maternal deprivation exacerbates the response to a high fat diet in a sexually dimorphic manner. PLoS One (2012)7(11):e48915.10.1371/journal.pone.0048915 [PubMed]

8)Masuzaki H, Flier JS. Tissue-specific glucocorticoid reactivating enzyme, 11 beta-hydroxysteroid dehydrogenase type 1 (11 beta-HSD1) – a promising drug target for the treatment of metabolic syndrome.Curr Drug Targets Immune Endocr Metabol Disord (2003) 3:255–6210.2174/1568008033340135 [PubMed]

9)Mindfulness meditation

10)Chronic stress:32 simple solutions

Preschooler with vision problem in India:Secrets no one told you

By Dr.Amrita Basu(MBBS,MS) on February 6, 2018 5

Preschoolers with vision problems in India is heartbreakingly common.

The problem is a bigger one than adult myopia because they are unable to tell us.

The symptoms of childhood nearsightedness: When will you suspect?

Sitting close to the television is classic
A frequent headache.
Head tilting to a side.
Performance not up to the mark in school.
Silly mistakes in the classroom.
The child is inattentive in class.
Rubs eyes a lot.
Appears to daydream.
Behavioral issues as a secondary result

Now, what is nearsightedness or Myopia?

When the image of the object occurs in front of the retina and not on the retina, the object appears fuzzy

Suspected reasons for myopia or nearsightedness

Nutrition, growth spurts, heredity, childhood diabetes all may be responsible for myopia.Excessive computer use, total screen time lack of outdoor activity all can be responsible for childhood eye problem.

The child may need her vision assessed every 3 months as growth is associated with changes in power.

Your child has no idea about how things should look.so this condition often goes undetected.After a complete checkup by a doctor get eyeglasses .This is perfect for children to correct myopia.Myopia correction is classically undercorrected and not overcorrected.

Things you should remember if you suspect your child has a vision problem

Do not delay
Believe the child
Go to a qualified specialist
Always review refraction periodically.
Don’t scold the child.
Don’t make him/ her feel self-conscious.
If you do wear glasses do not forget to wear them always or the child will not adjust well.
Do not blame yourself.
Blood work may be needed to rule out any underlying condition like diabetes.In adults, obesity and diabetes are major reasons for fluctuating myopia.

When do children need urgent review by an eye specialist

One or both eyes are abnormal in size.Small or large
One or both eyes appear to stick out

There is a red mark on the eyelid

One or both eyes are obviously abnormal, white in all parts

How to assess vision preliminarily in young child 0 to 1 year?

How does the baby see the things around him /her?
Does she /he make eye contact?
Does your baby follow mother with eyes?
Does baby respond to raised eyebrows?

You must remember

As much as 80 percent of childhood learning is vision based.
Reading difficulties and learning disabilities may have an undiagnosed eye problem as the underlying reason.
It is difficult to diagnose vision problem in young children.
Studies show a higher prevelance of refractive error in school children in urban areas as compared to rural areas.

A correlation has been found with outdoor activity and myopiaIt is said even as little as one hour per day outdoor playtime can decrease the chance of developing myopia.But whether it has any role in progrssion is yet to be determined.

Myopia is a serious problem and by 2050 half of the worlds population are projected to face this problem.If you don’t take care of good eye health now how will you help the next generation?

Take care of your diet, exercise and spend more time with nature, decrease screen time, blink frequently and you have a good chance of beating the odds.

Disclaimer: This is meant for awareness and is not meant as professional medical advice.Kindly consult your doctor for a personalized opinion.Read my full disclaimer.

What should I feed my Child?

By Dr.Amrita Basu(MBBS,MS) on December 24, 2017 0

What should I feed my Child? This is
a question troubling all moms.

From the time child starts to have complementary feeds, the battle starts.The terrible twos make you wish there was a magic wand for making your baby eat the green!

What are your worries about your child’s Diet?

Is your child developing health food habits?

What they eat not only helps them grow but also makes it easier fir them to learn.

What you teach now will help them their entire lives.

Childhood malnutrition and obesity both have a long term effect.

The good news is both are preventable.

Let me know your queries, at dramrita@healthwealthbridge.com

Lifestyle modifications : Reflux no more

By Dr.Amrita Basu(MBBS,MS) on December 24, 2017 0

What is Heartburn, Acid Reflux, GERD?

Heartburn: One of the common symptoms you get,

when stomach acid moves upwards and backward into the esophagus or food pipe.

Acid Reflux: The stomach acid moves backward and upwards into the food pipe. Heartburn and acid reflux are used interchangeably to mean the same problem.

GERD: Gastroesophageal reflux disease is a spectrum of condition(includes symptoms, injury or histopathological changes) occurring due to chronic, regurgitation of acid and or bile from your stomach into the esophagus.

Can children have acid reflux?

Surprisingly, yes. GERD has been the number one oesophageal disorder in children of all age group.GER is common in up to 40 to 65% of infants and generally gets better within 12 to 24 months of age.

Some amount of reflux occurring occasionally, is normal.Only when the reflux occurs persistently and causes symptoms in the child, it is considered pathological.GER causing either feeding problems or breathing problems is sufficient reason for a consultation with your doctor.

Why does it occur?

It is useful to know that, in infants less than one year, acid reflux is often due to immature digestive system.The physiological sphincter is a muscular valve between stomach and oesophagus ,which generally becomes fully functional by one year of age.

Older children might have a variety of reasons, commonly they are

Loss of lower esophageal sphincter pressure

Frequent transient lower oesophagus sphincter relaxation not associated with swallowing

Increased intra-abdominal pressure.This may be due to obesity,overeating,constipation,certain food,aerated b everages,medications

Delayed oesophageal acid clearance

Delayed gastric emptying

When gastric volume is increased (after meals,in pyloric obstruction,in gastric stasis,during acid hypersecretion states)

When gastric contents are near the gastroesophageal junction(in supine position,bending down,hiatal hernia)

How do you know it might be Acid reflux?

Symptoms to watch out for

Regurgitation:after feeds more common in infants

Feeding problems;refusal to feed, irritability ,arching, chokin g, gagging, crying during feeds.These are all sign of oesophagitis and are often responsible for inadequate weight gain.

vomiting frequently

cough, frequent and not improving.GER is the third most common cause chronic cough in pediatric patients when infectious causes are excluded and is the most common cause in the 0 to 18 months age group.

Older children: may complain of abdominal pain,burning sensation in throat or mouth,sour taste in mouth,burping excessively with regurgitation of food particles in mouth,something being stuck in throat.

In very young children and infants, colic,poor growth,breathing problems,sleep issues,recurrent pneumonia are all possible symptoms.

Otitis media(ear infection,sinusitis,hoarseness,vocal nodule may be other presentations of GERD

Complications of GERD

Inadequate weight gain and decreased growth.Regurgitation causes loss of calories and discomfort during feeding also cause child to feed less.

Peptic stricture:untreated prolonged oesophagitis may cause this potentially serious complication

Erosive oesophagitis may cause bleeding from the oesophagus and present as haematemesis or blood mixed vomit.

Iron deficiency anaemia and stool testing positive for blood are indirect proof of microscopic prolonged gastrointestinal bleeding.

Very young patients with pain due to oesophagitis may manifest as head tilting,neck cocking,posturing.

Respiratory complications: Between 43 % and 61% of children with chronic respiratory symptoms may have coexistent GERD. Apnea,or acute life threatening event is a very serious complication suspected by presence of apnea,change in colour,muscle tone change, choking,gagging.

Persistent cough, aggravation of wheezing in children with asthma and hoarseness are often present.

Diagnosis of GERD

History as explained by parents and physical examination .are often enough for your doctor to suspect this problem.

Improvement of symptoms following anti-reflux medications is often indirect proof of this condition.

Test for diagnosis:

pH probe test:24 hour pH monitoring in ambulatory patients ,help to diagnose GER.
Endoscopic evaluation: fibreoptic laryngoscopy and oesophagogastroduodenoscopy with or without biposy.Biopsy is one of the most reliable test to diagnose nature and severity of complications of GER.
Esophageal manometry:measurement of lower oesophageal sphincter muscle tone is measured.

Test for diagnosis of Reflux complication

Technetium 99m Scan: this test helps identify reflux and gastric emptying.
Video Fluoroscopic Swallowing Study : swallowing coordination and oesophageal motility.Helpful test in cases of respiratory complications like wheezing intermittent stridor.
Bronchoalveolar lavage with staining for lipid laden macrophages is a test for aspiration and is an early test for aspiration(spillage of food materials from food pipe to the airway, during coughing,burping,vomiting)
Barium swallow study helps to rule out anatomical problems like pyloric stenosis,malrotation,strictures.It is not diagnostic of reflux.

Treatment:

Lifestyle measures and what you as a parent can do
Medical management
Surgical therapy

This is the best way ensure long-term benefit to the child and prevent complications.

You as a parent have a very important role in maintainin good control in prevention of acid remaintainingminimal or no usage of medicine ,depending on severity of condition

Diet: smaller feeds,thicker feeds,calorie dense feeds,frequent feeds.Food may be thickened with rice cereal.Thicker the feed less is the chance of reflux.These modifications of type of feed helps to decrease reflux,increase calorie intake and improve symptoms.

Small volume,calorie dense,thick feeds at frequent intervals is the best way to avoid regurgitation.Donot give water ,milk or any other liquids ,during or immediately after feeds.

Older children need to avoid food items causing reflux:

chocolates,aerated beverages,tomatoes,citrus fruits,fatty food,fried food,mint etc.

Decreasing weight in case of obesity is important in all age group.

Timing:at least 2 hours need to pass after meals ,before child is allowed to be in supine position.The same time limit is important for exercising and any activity which can increase intra-abdominal pressure.

Positional therapy

Infants : feed your child with the head and upper end of chest elevated.

This you can do by placing a pillow under your folded legs on the left side (that is below your lap).Head of the baby in the crook of your arm and your back having a good support.

Head end of the bed may be elevated by 20 to 30 degrees.This is done by placing bricks below the bed at the head end.

Prone position decreases reflux and may only be done under supervision for limited duration.However as supine position decreases risk of sudden infant death syndrome American Academy of Pediatricians strongly recommend supine position during sleep.

Medical management

1)Proton pump inhibitors(PPI):First line choice for treatment .Experience with pediatric dosing and availability of formulations,excellent safety profile ,food and drug administration approval have all made this one of the most popular effective drug for GERD.

Omeprazole,esomeprazole,lansoprazole,pantoprazole,rabeprazole

How it acts:blockage of proton pump in stomach ,with decrease in production of H+ or proton present in stomach acid.This helps in decreasing acid production in stomach.

Important to take these medications at least half an hour before meals.Since these are effective from 20 to 22 hours they can be taken once a day.If required twice a day dosing may also be needed.

Safety has been established in children between 1.4 and 11.2 years

Duration of therapy may be from 6 weeks to 12 weeks.

2)Acid blockers/ Histamine- 2 receptor antagonists:

Cimetidine,famotidine,ranitidine
Blocks a type of histamine receptors(H2) on stomach cells.
Helps in decreasing acid production .
This too has an excellent safety profile.
Half an hour before meals and twice a day has the best action.

3)Surface agents:

Sucralfate is popular as a protective barrier.In acidic pH sucralfate forms protective polymers and adheres selectively to erosion and ulcers of the mucosa.It is important to give sucralfate before use of either PPI or H2 blockers.

4) Antacids: not popular in children.Long term usage is not recommended as side effects are common.Mostly used as a trial therapy to establish reflux and for providing symptomatic relief.

Surgical therapy

Considered only as a last resort .
When medical therapy fails.
When prolonged medical therapy makes patient dependent
Patient has GERD induced serious complications.

Nissen fundoplication is the most frequently used procedure in children

Summary and take home message for parents:

Acid reflux and GERD is one of the most common gastrointestinal problems of childhood.It can largely be treated by modifications of feeding habits,sleep habits and positional therapy.

Small volume,calorie dense,thick feeds at frequent intervals is the key to prevent regurgitation.

Donot give water ,milk or any other liquids ,during or immediately after feeds.

Untreated GERD is a common cause of inadequate weight gain,feeding problems ,recurrent vomiting,persistent cough

GERD is often associated with upper airway complications and asthma.

Proton pump inhibitors are extraordinary effective in treatment of acid reflux and has a well documented safety profile.

Improvement of symptoms of GERD often improves airway complications.

Updated 19th October 2017

References

1)Mechanisms of gastroesophageal reflux and gastroesophageal reflux disease.Vandenplas Y¹, Hassall E.J Pediatr Gastroenterol Nutr. 2002 Aug;35(2):119-36.

2)Recent advances in Paediatrics volume 2.Academic editor Suraj Gupte

3)Pathogenesis of chronic persistent cough associated with gastroesophageal reflux.Ing AJ, Ngu MC, Breslin AB.Am J Respir Crit Care Med. 1994 Jan;149(1):160-7

4)Nelson text book of Pediatrics

5)GERD REFLUX GUIDE:Dr.Amrita Basu

[wysija_form id=”7″]

Chronic Stress:32 Quick Ways to Relax

By Dr.Amrita Basu(MBBS,MS) on December 24, 2017 1

Stress or tension is part of everyone’ life.Problems we all face, its how we react to them and still relax, which makes all the difference. We had planned for our daughter’s future education, by starting a fund for her with a notable Insurance company. The agent was somebody who was having a business relationship with us. We had wanted a lump sum amount available for the future. Accordingly, we signed the necessary documents and received the insurance papers. The really stupid mistake was not perusing the document carefully. 2 years have passed since starting the policy.6months back while getting our papers in the order I discovered the sum assured will be paid on maturity in 10 half-yearly installments. Our main purpose of the investment was definitely not met. We were truly shocked. On careful perusal of that particular policy’s term online we realized there actually were two options for payment. The default option was lump sum at maturity with a choice of the other option, if wanted. For 6 months we tried to get a straight reply from the agent. But till date mystery’s still unfolding and we are in limbo. Why such a story about insurance? I really believe we should live the healthiest life possible. But we truly have to be ready for all eventualities. This actually means less worry! Taking advice and delegating is important. But more important probably is to do your research before taking important decisions. You really have to look after your own garden! What are the causes of your stress? Maybe the solution to a problem is just around the corner. You probably don’t want to overlook any potential problems or their solution. You don’t like to face sudden unpleasant surprises. You like being responsible. Now Ask yourself these questions… 1)Have you taken adequate health-insurance? 2)Do you have Term life insurances of the right amount? 3)Do you have a nest egg fund for emergencies 4)What is the status of your Savings? 5) What about retirement planning? When do you plan to retire? Are you keeping at least 10% of your monthly salary for retirement? 6)What are your health worries? 7)What are your worries about your family? 8)Are you satisfied with your Job? You should read the book ‘16 Personal Financial Principles Every Investor should know by Manish Chauhan of Jago Investor.This book will help you streamline solutions to many of your money issues. All your worries may be divided into :

Health worries
Family worries
Wealth or career worries
Social worries

The biggest drain on financial resources can be healthcare costs. I want you to live a healthier life, but you really can’t be physically 100% healthy without mental peace. Only when you have planned and ready for emergencies, you will cut down on the excessive worries. Chronic stress: 32 ways to beat it!

Symptoms and signs of the silent disease “Stress”

Increased stress can cause and aggravate
Elevated Blood pressure
Heart disease
Asthma
Sleep problems
Chest pain
Stomach upset
Sexual and reproductive problems, including infertility.
Smoking alcoholism and substance abuse make stress worse.
Increases weight/obesity

Cognitive symptoms of stress

Excessive pessimism Poor judgment and focus Forgetfulness, and disorganization. Too much clutter and outer chaos is a sign of inner stress and

Some behavior indicating stress include

Pacing, fidgeting, and nail-biting.

Interestingly stress can show up as a physical symptom too

Upset stomach, headaches, low energy, aches, pains, tense muscles, rapid heartbeat, chest pain, frequent colds, infections, etc. Stress causes a surge of excess corticosteroids in your body. They can play havoc with your immunity. Thats definitely not good.

Stress facts

1)43% of adults suffer the adverse health effects of chronic stress. 2)70% to 90% of doctors visit is due to stress-related complaints. 3)Up to 50% of emotional disorders during a person lifetime is due to untreated chronic stress. 4)Women have a much larger area of the brain involved in emotions. We worry more because our emotional quotient is also higher. Since we have more empathy, we worry for ourselves, for our family and for our friends. Get rid of the chronic stressors. This weekend take time to write everything that is worrying you. Get started using this checklist. What worries you most about your finances and your insurances. How can you deal with the problems quickly and effectively? What is your personal life stresses you most? What are the stressors in Professional life? Write these all down in 1/2/3 pages. Next, write to be done, maybe later, delete next to all the topics you have covered. You will now find that your list of problems seems much smaller and more manageable.

32 Quick ways for Stress management:Relax

1)Know your priorities and delegate the less important. Health and family are the most important. 2)Keep some ‘me’ time every day. Preferably in the morning. Pause for 10 min to 25 min. Meditate. Tai -chi has also been known to decrease stress. Meditation programs can result in small to moderate reduction of multiple negative dimensions of psychological stress. 3)Read a good book. Few pages every day.Fiction, nonfiction, anything you enjoy at bedtime.I love murder mysteries. They help me unwind after a long day of managing patients. 3)Start a small garden: Gardening is therapy for tired minds. Watching things grow will make you happier and the color green is naturally relaxing. My balcony garden 4)Breathe deeply. Sit with your back straight. One hand on your stomach.The other over your chest. While breathing in, hand on your stomach should move much more than the other hand. Release your breath slowly and make it really slow.

Breathing exercise to decrease stress

5.Set small goals and reward yourself when you are able to meet them.

Organize yourself. Clutter is a known stress inducer.
Listen to music. Sound of the waterfall, rainfall, birds chirping is all relaxing.
Laugh. Laughter is truly the best medicine. Read funny stories, watch cartoons! Just laugh. Good laughter releases endorphins in our brain, which are natural feel-good chemicals.

9.Practice mindfulness. Mindfulness is being aware of your thoughts, actions in the present. It helps us focus on the now. Whenever you find your mind wandering, stop, focus. Preventing multi-thinking and multitasking cuts down on stress. Studies with war veterans have shown the positive effect of mindfulness on decreasing stress.

Make friends. Socializing is one of the best ways to unwind. Even if you are an introvert make it a point to meet people at least once or twice a week.

Look for the silver lining in the cloud. Think positive and speak positively. Sometimes if you can’t speak well, it’s better not to Speak! Take a break and come back when you are calmer

12. Talk to a close friend or trusted counselor. Sharing can really make your grief lighter 13.Exercise.Walk, run, jog, yoga kickboxing… anything. Aerobic exercises: jogging, swimming, cycling, walking, gardening, and dancing, help in fighting stress. Mood improvements are caused by exercise-induced increase in blood circulation to the brain and by an influence on the hypothalamic-pituitary-adrenal (HPA) axis.Exercise improves mental health by reducing anxiety, depression, and negative moods. It improves self-esteem and cognitive function. Exercise also helps to improve low self-esteem and social withdrawal. Health benefits of exercise include:

Improved sleep
Increased interest in sex
Better endurance
Stress relief
Improvement in mood
Increased energy and stamina
Reduced tiredness that can increase mental alertness
Weight reduction
Reduced cholesterol and improved cardiovascular fitness

14. Be grateful. Give your loved ones a hug and a kiss. Count your blessings and be grateful for the wonderful people you have in your life. Gratitude is a very powerful emotion and can truly help you realize the power of positive thinking. Try keeping a gratitude journal. Research has proved that writing down 3 to 10 things you are grateful for once a week has a positive effect. Thankful Thursdays are my way.

Whenever you start worrying do a brain dump. Imagine a black hole in your brain where you throw in all the worries. Just concentrate on the blackness of the hole and relax.

Do a gradual, progressive muscle relaxation. Start from your right foot, then left and move upwards. You can actually relax the muscles in your temple by concentrating ….just using your mind. This technique helps to relax the tight muscles and is a well-known technique to counteract sleep problems.
Start a new hobby. Learn something new. Distraction works. Your brain while busy learning, stops worrying
Start relaxing and losing weight. Stress causes excessive release of cortisol, a fat storing hormone. This can make you fat. Letting go of worries helps you lose weight is a great boost for all of us.

19. Don’t be a night owl. Have dinner and start unwinding at least 2/ 3 hours before bedtime 20.Sleep.A least 7 hours at night. Less than 6 hours of sleep and more than 8 hours both are associated with an increased risk of stroke.

Have a peaceful bedroom. Keep your phone away in a different room in silent mode when you are going to bed. Preferably no television in your bedroom. You can check out The Inspired room blog for budget-friendly ways to make your bedroom your sanctuary.

Don’t have caffeine before going to bed. Decrease your caffeine intake to 2/3 cups per day.
Try to avoid long commutes. Commuting by any means for more than 10 miles every day has been known to

cause, fatigue, insomnia, and many health problems.

Avoid processed food . Packaged, processed food increase the level of cortisol hormone in your body. Signaling your brain to be in a stressful mode.

Stop checking your inbox multiple times every day. Try doing it twice a day. Keeping up with the information overload is tough

26. Drink green tea, white tea, chamomile tea, all are known to relax the mind and body.

Spend time with your family, play with children.

28.Delegate time for discussing problems. Try to avoid prolonged rants about the boss, office, in-laws, maids, etc. Spend 10 minutes ranting, then just disconnect. Don’t let the bad mood, spoil the family time 29.Practice self-control. Angry words hurt. Whenever you find yourself losing your temper, breathe deeply, count to 10 and stop talking. 30.Visual Relaxation therapy: Visualize a happy moment in your childhood.A peaceful location where you have visited. Visual therapy helps calm a stormy mind.

Make a pact with a friend /partner/family member. Put money in a jar if you find yourself obsessively worrying about something. At least if you are a chronic worrier it may just make you rich!

32.Love and make love…one of the best ways to release endorphin and counter the effects of stress in your body.

The diet which helps you Relax

Eat complex carbohydrates like oatmeal which prevent blood sugar surges and mood swings(Sugars promote serotonin production in the brain which is feel-good chemicals.
Pistachios, almonds. Vitamin E and the good fat in this help fight stress-related antioxidant damage.
Oranges( they are rich in Vitamin C, helps to boost immunity and fight stress-related antioxidant damage to our tissues).
Naturally, fatty fishes are rich in omega 3 fatty acids
Spinach, leafy greens ..they are rich in magnesium which helps prevent headache due to stress
A glass of warm milk at bedtime. Provides enough calcium to fight anxiety and depression.But it may not be for everyone.
Have a piece of dark chocolate.
Practically an unbeatable source of endorphin.

Take home message Worries and stress are a part and parcel of life. There are as many solutions as there are causes. Whether worries and stress are allowed to take over your life, depends entirely on you. There will always be some reason to worry and you must already be having your own way to cope with them. In this article, I have compiled 32 solutions to beat stress(don’t worry over the list)! Most of them must already be using to cope with the various challenges in your life. The others will help you some more. Lifestyle and dietary changes are very important. More important is your mindset. You can choose to not let stress ruin you. Take some action now to get rid of the silent disease stress. Small goals, definite goals.Slow,steady,persistent.Take charge. Live life to the fullest. Be grateful. Be stress-free! REFERENCES: 1)Meditation programs for psychological stress and well-being: a systematic review and meta-analysis.Goyal M1, Singh S1, Sibinga EM2, Gould NF3, Rowland-Seymour A1, Sharma R4, Berger Z1, Sleicher D3, Maron DD4, Shihab HM4, Ranasinghe PD1, Linn S4,Saha S2, Bass EB5, Haythornthwaite JAJAMA Intern Med. 2014 Mar;174(3):357-68. doi: 10.1001/jamainternmed.2013.13018. 2) Mind/body techniques for physiological and psychological stress reduction: stress management via Tai Chi training – a pilot study. Esch T1, Duckstein J, Welke J, Braun V. Med Sci Monit. 2007 Nov;13(11):CR488-497. 3)The effects of relaxation on reducing depression, anxiety and stress in women who underwent mastectomy for breast cancer.Fahimeh Kashani,1 Sima Babaee, MSc,2 Masoud Bahrami, PhD,3 and Mahboobeh Valiani, MSc4.Iran J Nurs Midwifery Res. 2012 Jan-Feb; 17(1): 30–33.PMCID: PMC3590692 4)Stress: Neurobiology, consequences and management .Anil Kumar, Puneet Rinwa, Gurleen Kaur, and Lalit Machawal.J Pharm Bioallied Sci. 2013 Apr-Jun;; 5(2): 91–97. 5)Mindfulness-based stress reduction (MBSR) reduces anxiety, depression, and suicidal ideation in veterans. Serpa JG1, Taylor SL, Tillisch K.Med Care. 2014 Dec;52(12 Suppl 5):S19-24. doi: 10.1097/MLR.0000000000000202. 6)Relaxation training for anxiety: a ten-years systematic review with meta-analysis .Gian Mauro Manzoni12*, Francesco Pagnini2, Gianluca Castelnuovo13 and Enrico Molinari13 7)The effects of an intensive lifestyle modification program on sleep and stress disorders.Merrill RM1, Aldana SG, Greenlaw RL, Diehl HA, Salberg A.J Nutr Health Aging. 2007 May-Jun;11(3):242-8. J Nutr Health Aging. 2007 May-Jun;11(3):242-8. 8)Effects of exercise on anxiety, depression and mood [in Polish] Psychiatr Guszkowska M.Pol.2004;38:611–620.

Search Results for: childhood obesity

What can you do to stop cold in its tracks ?

Be happy and get the happy hormones going full force. Smiling is proven to improve immunity.Added bonus ,you look great when you smile .

Sharing is good Karma!

Healthier mothers and babies is what everyone wants

What research says?

Why You ask?

What can this stress triggers do?

How does this happen?

What are the early life stressors that can cause this?

Stressors may be:

They may present as:

Why does this happen?

What can you do to protect yourself & your child?

Sharing is good Karma!

Preschoolers with vision problems in India is heartbreakingly common.

The symptoms of childhood nearsightedness: When will you suspect?

Things you should remember if you suspect your child has a vision problem

When do children need urgent review by an eye specialist One or both eyes are abnormal in size.Small or large One or both eyes appear to stick out

There is a red mark on the eyelid

One or both eyes are obviously abnormal, white in all parts

How to assess vision preliminarily in young child 0 to 1 year?

You must remember

More reading :

Sharing is good Karma!

Sharing is good Karma!

What is Heartburn, Acid Reflux, GERD?

Can children have acid reflux?

Why does it occur?

How do you know it might be Acid reflux?

Complications of GERD

Diagnosis of GERD

Test for diagnosis:

Test for diagnosis of Reflux complication

Treatment:

Medical management

Summary and take home message for parents:

References

Sharing is good Karma!

Symptoms and signs of the silent disease “Stress”

Cognitive symptoms of stress

Some behavior indicating stress include

Interestingly stress can show up as a physical symptom too

Stress facts

32 Quick ways for Stress management:Relax

The diet which helps you Relax

Sharing is good Karma!

Subscribe to Blog via Email

Healthwealthbridge Library

Categories

Subscribe to Blog via Email

Podcast

Testimonials

Vishakha Talreja

Roshan Radhakrishnan

ORS Awareness by WB IAP

Affiliate Disclaimer

Healthwealthbridge Disclaimer

Krishna Mishra and the Mysterious Movie Star(#Book 1) by Dr.Amrita Basu|Full Mystery Audiobook

Follow Us

When do children need urgent review by an eye specialist

One or both eyes are abnormal in size.Small or large
One or both eyes appear to stick out