HE A L+H 58
ZABARWANTIMES ZABARWAN TIMES TUESDAY | 06 AUG 2013
Stretch your way to fitness
How diabetes links to leg and feet problems
Diabetes can invite complications if proper personal care, fitness and diet are not followed. Today, we take a look at serious repercussions of diabetes on leg problems. Legs, especially the feet, receive far less blood compared to other parts of the body, and for diabetics this could spell foot trouble. Dr. Sanjeev Bhambani, Diabetes and Endocrinologist at Moolchand Medcity gives you a step-by-step rundown on this grave issue.
How is diabetes linked to feet and leg problems?
Dr. Sanjeev says, "Foot problems in diabetics result from poor circulation, nerve damage and decreased resistance to infection. High blood sugar level over a long period may affect blood vessels and nerves. There are various conditions that affect people with diabetes that may result in leg and foot problems." Willingly or cribbing, all of us tend to squeeze in some exercise in our daily routine. But we are lazy enough to skip the most important part of it- stretches. According to studies, stretches are vital in our daily workout and equally important if not more, than the actual exercise. Harbouring a capacity to leave one unfit for exercise if avoided continually, stretches prove extremely beneficial for our good health. If done properly, stretches are known to reduce muscle soreness to a large extent. They affect the body's flexibility which plays an important role in deciding our strength and stamina. They also affect our swiftness or speed level. While it is necessary to do a whole body stretch, individual muscle stretches loosen up every muscle that has been worked upon. Quadriceps, hamstring, calves, biceps, triceps, all need their share of stretch. Stretching should be a gradual process and should not be done in a hurry. If done too quickly, they can cause the muscle to contract. To avoid this, one can include stretches in-between the training after the exercise of each muscle group instead of keeping it as the final act. When the sweet burning sensation while stretching is a pleasurable experience you know you are on the right track. The tightening of muscles during exercise also affects the mobility of the joints and stretching helps in relieving them. The correct holding time of a stretch is the key to achieve the required effect. An average time of 30 seconds, is what is recommended by doctors. But in case of discomfort, one has to immediately stop pushing oneself out of limits. Another important benefit is that stretches prolong one's exercise age. As stretches play a major role in saving one from injuries, they reduce the rate of degeneration of muscles and hence keep one fit to exercise for long. So, do your stretches properly and be fitter
Diabetic neuropathy
"Diabetes causes damage to the nerves in the feet and legs. Generally, injuries remain unnoticed and cause sharp pain in the feet commonly known as diabetic foot," says the Doctor.
Peripheral vascular disease
"Elevated blood sugar levels over time affect the circulation and blood flow. This may cause ulcer and gangrene."
How about the link between morbid obesity and diabetes?
This is a question that has several obese people worried; Dr. Sanjeev makes the link between obesity and diabetes: "Obesity is defined as having a BMI greater than 27 (as per Indian
How to keep anxiety in check Control your anxiety before it gets out of hand with these minor tweaks to your life Anxiety is something we all experience from time to time — from tension before an exam or interview to feeling butterflies in our stomachs on a first date. And a little anxiety can actually be useful. Feeling nervous can get the adrenalin pumping and make you more alert. But it's when short-term anxiety becomes a more long-term condition that problems start.Chronic anxiety can be crippling and may lead to an inability to concentrate, constant nausea, palpitations and insomnia. It can also cause other conditions such as depression and even agoraphobia. The important thing to remember about controlling anxiety is quickly conquering it before it gets out of hand — which means managing your stress well. Choose low GI foods Your brain needs a steady supply of glucose to enable it to function properly. Fluctuations in blood sugar levels can affect the brain, leading to mood swings, anxiety and even panic attacks. So try to eat foods that have a low GI
(glycaemic index) such as multigrain bread, brown rice, sweet potatoes, carrots and bananas. Increase vitamin B intake An adequate intake of this vitamin is essential for a healthy nervous system. All B vitamins are involved in the control of tryptophan, an amino acid used to make the chemical serotonin, that helps regulate mood. A balanced diet containing meat, fish, eggs, dairy and green leafy vegetables, nuts and seeds should supply enough Vitamin B. But if you are not getting enough, take Vitamin B supplements. Limit your alcohol intake If you are stressed, anxious or depressed, it may be tempting to drown your sorrows with a stiff drink as alcohol can initially make you feel calmer. A recent study suggested people suffering from anxiety were likely to drink heavily. But if you suffer from anxietyrelated disorders, including depression, you should consider limiting your alcohol intake as it affects anxietyreducing neurotransmitters. Also, once the alcohol wears off, you may be left feeling more anxious because alcohol has a depressant effect. Keep a stress diary
Over the next few weeks, note which situations, times, places and people make you stressed. Once you have identified these, think about each one and ask yourself 'Can I avoid it?'. For example, if you find that driving to work is stressful, perhaps you can avoid it by finishing work a bit earlier or later, or by car-sharing with a colleague. Slow down Many of us are living our lives at a faster pace, perhaps juggling a fulltime job with a relationship, family commitments and a social life. As a result, we feel a constant sense of urgency in our daily lives. This endless feeling of pressure fuels our impatience when we have to wait in a queue or traffic jam, or when the bus or train is late. Instead of stressing about delays, see them as opportunities for welcome thinking or reading. Drink plenty of water Your brain needs sufficient water to function properly. Even mild dehydration can affect mental well-being. Symptoms of dehydration include restlessness and irritability.
body structure). Approximately two-thirds of adults with Type 2 diabetes are obese. Diabetics are at higher risk for cardiovascular disease, and obesity further increases this risk. Obesity also increases other diabetes complications including endstage kidney disease. Other complications may include sleep apnea syndrome, arthritis and fatty liver disease."
Some stats on the cases of diabetes and limb amputations...
The picture is unflattering; here's what the diabetologist reveals, "All over the world in every 30 seconds, a leg is lost to due to diabetes. 15% of the total diabetic population develops foot ulcers. All over, 85% of all diabetes-related amputations are preceded by foot ulcers. Thus it is advisable that patients should daily inspect their feet and consult the doctor as soon as they find an ulcer or an infection in the foot."
What are the signs of tissue and skin damage?
He says, "In diabetic patients blood glucose is high and body loses fluid. Due to insufficient fluid skin gets dry. Dry skin tends to crack or split more easily and wounds heal more slowly in diabetics. Thus skin conditions should be treated as soon they're noticed, to prevent them." He breaks it down further, "There are various signs of tissue and skin damage, which can be categorized as: Dry skin is one of the most common symptoms among diabetes due to loss of body fluid and
frequent urination. Itchy skin could be another prior symptom which can be triggered by poor blood flow. Itching can be confined to one spot or may occur in many parts of the body especially in lower legs and feet. Digital sclerosis due to excess production of collagen among Type 1 diabetic patient results in waxy, tight skin on toes, fingers and hands. Dryness, burning, numbness and skin ulcers could be due to neuropathy when nerves are damaged. Patient suffers from pain in the lower extremities, burning and numbness. As a result, nerves in the legs and feet may not release sweat which is required to keep skin soft and moist." At what stage must one consult a specialist? "One should immediately consult a specialist if he/she experiences any of the following symptoms: - Changes in skin color - Swelling in the foot or ankle - Pain in the legs - Open sores on the feet that are slow to heal or are draining - Toenails with fungus infection - Corns or calluses - Dry cracks in the skin
Avoid these foods to avoid constipation
Constipation is an uncomfortable condition. Previously, we covered the foods that you must eat on a regular basis to tackle constipation. On the other side of the healthy-unhealthy food spectrum, there are also some popular foods that you should avoid if you want to stay away from constipation. We give you 5 foods to exclude from your diet. Processed food: Whether it is frozen foods or burgers and pizzas, it is going to make your mornings hard to get through, literally. When food is preserved and ready to eat, vital nutrients are drained out, plus the ingredients used are cheap. For example, all purpose flour or maida is used practically in all pizzas, breads and instant noodles. Bottomline: Processed food has less fiber hence they linger in your system causing discomfort. Bakery goodies: Nankhatais, kharis and tea biscuits are rich in sugar and
fat. They may go well with tea and coffee, but lack fiber. But there's a solution to these good old treats, increase your fiber intake, and balance it out. Bottomline: Sugar may go straight to your thigh, but it can also be the cause of constipation. Red Meat without supplementing meals with vegetables: If you consume pork or beef regularly, without veggies on the side, you may have already experienced constipation. Make it a habit to accompany this precious chunk of meat with salad, cooked vegetables, and whole grain cereal; something that is rich in fiber. Bottomline: Guess how long it takes to digest meat? No, you're wrong, it takes 90 hours to partially digest meat. Caffeine: So no one can give up coffee, black tea and colas. They give you the much needed buzz to start your day and keep you going through
strenuous meetings, commutes, and just about everything else. Unhealthy dependency aside, caffeine dehydrates the human body and dehydration is one of the main causes of constipation. Bottomline: If you're addicted to caffeine, it's better to cut down and supplement it with food rich in fiber. Oily food: Chips and fast foods are tempting, even for those who are determined to eat healthy. But the more oily and salty your food is, the higher your chances of developing some digestive health issues as you cross over from your 20s to the 30s. Foods that are deep fried and soaked in oil like French fries slows down the digestive process. Bottomline: Fight your cravings and every time you feel tempted to order a round of French fries make sure you drink enough water and eat enough veggies before or after.
Celebrate health with tomatoes Smoking may lead to Indulge in tomatoes as they have great health value Tomatoes are now hot-favourites thanks to the much-talked about Tomato Festival in Spain as shown in the movie Zindagi Milegi Na Dobaara. But take a break from your favorite actors soaking in the ‘tomato fun.’ It’s time to know the health benefits of this rich easily available vegetable. Anti-oxidant: Tomatoes contain a lot of vitamins A and C, mostly because of beta-carotene, and these vitamins act as an anti-oxidant, working to neutralize dangerous free radicals in the blood stream. Free radicals in the body can be flushed out with high levels of Lycopene, and the tomato is so amply loaded with this vital anti-oxidant that it actually derives its rich redness from the nutrient. These dangerous free radicals can cause cell damage. Also, remember that cooking destroys much of vitamin C, so stick to raw tomatoes for these benefits. So, do remember
to carry a tomato-cucumber sandwich in your tiffin box. Vision: Because of all that vitamin A, tomatoes are also an excellent food to help improve your vision. This also means tomatoes can help your eyes be better about night blindness. Cancer: Various studies have shown that because of all that lycopene in tomatoes, the red fruit helps to lessen the chances of prostate cancer in men, and also reduces the chance of stomach cancer and colorectal cancer. Lycopene is considered somewhat of a natural miracle anti-oxidant that may help to stop the growth of cancer cells. And, interestingly enough, cooked tomatoes produce more lycopene than do raw tomatoes, so enjoy that tomato soup! Heart troubles: Due to potassium and vitamin B, tomatoes help to lower blood pressure and to lower high cholesterol levels. This, in turn, could help prevent
ovarian cancer
strokes, heart attack and other potentially life-threatening heart problems. Skin care: Because of high amounts of lycopene, tomatoes are excellent for skin care. Make sure the inside of the tomato skins are against your skin, and let this be there for at least 10 minutes. Then wash off. You face will be cleaner and give a
shiny look. Hair: Remember all that vitamin A in tomatoes? Well, it’s good for keepi n g y o u r h a i r strong and shiny, and its also good for your eyes, teeth, skin and bones. Bones: Tomatoes have a fair amount of vitamin K and calcium, both of which help to strengthen
Scientists have for the first time linked smoking with ovarian cancer - the second most commonly diagnosed gynaecological cancer in Australia with a five-year survival rate of only 40 per cent. Andy Lee and Colin Binns, both professors from the Curtin University's School of Public Health, took part as members of the Collaborative Group on Epidemiological Studies of Ovarian Cancer based at Oxford University and funded by UK Cancer research. Their work involved the completion of two studies in China, which were fed into a pool of data totalling 28,114 women with, and 94,942 women without, ovarian cancer, the journal Lancet Oncology reported. "Previously there was only a weak link between smoking and ovarian cancer, coming from a paper in 2009. This new analysis firmly establishes that relationship for one particular type of ovarian cancer, mucinoid tumours, which account for about 15 percent of the total of all ovarian cancers," Binns said, according to a university statement. Outcomes were consistent along 13 socio-
demographic and personal characteristics which were taken into account, including body-mass index, use of alcohol, use of oral contraceptives and menopausal hormone therapy. Binns said more research was needed to understand how smoking stimulated the creation of mucinoid tumours, but stressed the first step in prevention was for women to quit cigarettes. "While giving up smoking is the best advice, we did find evidence that drinking green tea, breastfeeding, eating fruit and vegetables, getting regular exercise and avoiding obesity were also beneficial," he said.