Month: February 2024

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Medical Updates

Wonderful benefits of walking 4000 steps for brain health

Wonderful benefits of walking 4000 steps for brain health

Even little exercise can enhance your brain volume and improve memory and cognitive health. Here’re amazing benefits of walking 4000 steps for your brain.

Leading a sedentary lifestyle? Even moving a little bit can help bring multiple benefits for your brain health. A new study says that walking fewer than 4,000 steps can have a positive impact on brain health. The research published in the Journal of Alzheimer’s Disease says even a modest amount of exercise can have a significant impact on brain health. The study examined brain scans of 10,000 people and concluded that a daily walk of fewer than 4,000 steps could enlarge brain volume and offer neuroprotective effects. If you are someone who doesn’t get much time for physical activity, a simple walk of 30-35 minutes can be useful to enhance your memory and cognitive health.

Why walking is good for your body and mind

Regular walking has been linked with a range of benefits for both physical and mental health. Daily walks can work wonders for your heart health, improving circulation and managing blood pressure. It can also help manage weight which could further reduce risk of several chronic diseases. Dedicating some time for walking can help promote release of happy hormones which can reduce stress and promote feeling of well-being. Walking is also good for your bones and joints and helps promote bone density.

Wonderful benefits of walking 4000 steps for brain health

 

How walking improves your mental health

Dr Samrat D Shah, Internal medicine expert at Bhatia Hospital Mumbai says walking 4000 steps can offer numerous benefits for mental health.

“Firstly, exercise, including walking, releases endorphins, known as ‘feel-good’ hormones. These endorphins can help reduce stress, anxiety, and depression, promoting a more positive mood and overall mental well-being. Additionally, walking improves blood circulation, including to the brain, enhancing cognitive function and memory,” says Dr Shah.

The expert notes that walking can help provide a break from daily stressors, allowing one to clear the mind and gain a fresh perspective.

Benefits of walking 4000 steps daily

Dr Jyoti Kapoor, Founder-Director and Senior Psychiatrist, Manasthali shares more benefits of walking 4,000 steps daily.

1. Stress reduction: Engaging in a daily walking routine, even with just 4000 steps, can act as a powerful stress-reducer. Physical activity prompts the release of endorphins, the body’s natural mood lifters, helping to alleviate stress and tension. The rhythmic nature of walking also provides an opportunity for mindfulness, allowing individuals to focus on the present moment and temporarily escape from the pressures of daily life.

2. Improved mood and emotional well-being: Walking has been linked to an increase in serotonin levels, a neurotransmitter associated with mood regulation. By regularly achieving the 4000-step goal, individuals may experience an uplift in their overall mood and emotional well-being.

 Enhanced cognitive function: Walking has been shown to have positive effects on cognitive function, including improved memory and creativity. The increased blood flow to the brain during physical activity promotes the growth of new neurons and fosters better connectivity, contributing to sharper cognitive abilities.

4. Better sleep quality: Establishing a consistent walking routine may positively impact sleep patterns. The physical exertion and mental relaxation induced by walking can help regulate sleep cycles, leading to better sleep quality.

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Rheumatoid Arthritis Day 2024: History, importance, signs and symptoms

Rheumatoid Arthritis Day 2024: History, importance, signs and symptoms
Every year, World Rheumatic Arthritis Day is celebrated on February 2 to bring issues to light of rheumatoid arthritis, an inflammatory illness that influences the joints. This is an autoimmune illness wherein the body attacks and harms the lining of the joints, confusing it with foreign material.
Inflammation and pain can result from sickness. In spite of the fact that it can influence individuals of all ages, sex, race or identity, women are bound to be more impacted (2.5 times more probable than men). The most widely recognized age group is somewhere in the range of 20 and 50.

Rheumatoid Arthritis Day 2024: Theme

The theme decided for RA Awareness Day 2024 is “Living Well With RA: Early Diagnosis, Effective Management, and a Brighter Future”.
Rheumatoid Arthritis Day 2024: History, importance, signs and symptoms

Rheumatoid Arthritis Day: History 

The historical backdrop of World Rheumatic Arthritis Awareness Day traces all the way back to 2011, when a group of patients established the Rheumatoid Patient Foundation.
The goal of the foundation is to make people more aware of the disease and the treatments that are available for it. It was in 2013 when the Rheumatoid Appreciation Day was first observed.

Rheumatoid Arthritis Awareness Day: Importance

Rheumatoid Arthritis Awareness Day is a significant day for bringing issues to light of this chronic autoimmune illness that influences a large number of individuals around the world. This day fills in as an occasion to teach general society, advocate for early diagnosis and treatment, and assist those living with rheumatoid arthritis (RA).
By bringing issues to light, uplifting research drives and elevating access to mind, this day assumes a pivotal part in working on the quality of life of individuals impacted by RA and advancing attempts to track down a fix.
It additionally offers solidarity and support to patients, carers and medical services experts in their journey to deal with this intricate sickness.

Rheumatoid Arthritis: Signs and Symptoms 

Rheumatoid arthritis mostly affects the joints, inflammation, causing pain, and stiffness. Normally impacted regions incorporate the fingers, ankles, feet, hands, wrists, knees, and toes.
Over time, joint deformities and bone erosion can result from uncontrolled inflammation. It is possible for people with rheumatoid arthritis to experience flares, which are characterized by significant symptoms, in addition to periods of remission, during which the symptoms subside.

Rheumatoid Arthritis: Preventive measures 

While the specific prevention of RA is difficult because of its multifactorial nature, a few precautions can be taken to deal with the condition:
Diagnosis: Early identification of side effects and it is urgent to look for clinical consideration. Early intervention aids in the prevention of long-term joint damage and increases the effectiveness of treatment.
Smoking: Smoking is a huge risk factor for RA and can worsen the illness. Not only does quitting smoking lower the likelihood of developing RA, but it may also have a beneficial effect on the progression of the disease in those who have already been diagnosed.
Stress: Stress is viewed as a trigger for RA flares. Carrying out pressure decreasing procedures like meditation, yoga, and care can be useful.
Monitoring: Individuals with a family background of RA or those encountering joint discomfort must go through daily health check-ups. Observing for side effects and looking for professional guidance can help in early identification.
Lifestyle: Taking on a solid way of life, including normal activity and keeping a balanced diet, can add to generally speaking well-being. Obesity is known to increase the likelihood of developing RA, so obesity is especially important.
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Tips for understanding and addressing separation anxiety in children

Tips for understanding and addressing separation anxiety in children

Separation anxiety in children is a normal but challenging phase. Check out practical tips to ease distress and promote emotional well-being during separations.

Before we know it, children grow up and stand prepared to step into daycares and preschools. The formative years are crucial for laying a strong foundation for a child’s future, and early childhood education plays a vital role in fostering their holistic development. However, for some preschoolers, the experience of being away from their home and parents can trigger intense emotions, such as fear and distress, resulting in separation anxiety. Understanding and addressing separation anxiety is crucial in ensuring a smooth transition for both children and parents. Recognising the signs, helps parents provide necessary support and comfort to their little ones.

Tips for understanding and addressing separation anxiety in children

Separation anxiety is a normal developmental phase that occurs in children around the age of 18 months and often gets resolved by the time the child is 3 years of age. But sometimes even children who are used to going to daycare and preschool will cling to their parents after an extended stay at home due to holidays or sickness. A child with separation anxiety worries a lot about being apart from family members or caregivers.

Identifying separation anxiety

a) They cling: Children may cling to their parents, unwilling to let go, even in familiar environments.

b) There are tears and tantrums: Preschoolers may cry, scream, or throw tantrums when their caregivers try to leave them.

c) Fear of separation triggers: Activities like going to school, daycare, or even leaving the house, can become anxiety triggers causing stomachaches, headaches, or nausea.

d) Difficulty in sleeping alone: Sleep disturbances, nightmares, and refusing to sleep alone in a separate room from the caregiver, are common during this phase.

“Experts believe that separation anxiety is caused by both biological and environmental factors. A child may inherit a tendency to be anxious. An imbalance of 2 chemicals in the brain (norepinephrine and serotonin) most likely plays a part. However, it’s important to acknowledge that children can also pick up anxiety and fear from their family members and other individuals around them. Children are perceptive and can pick up on their parent’s emotions,” says Sibi.

She added, “If caregivers display anxious behaviour during separations, it can amplify the child’s anxiety. Sudden changes in the environment or a traumatic incident like the loss of a grandparent can also intensify their feelings. While it is natural for children to experience this phase, extended duration (more than 8 weeks) and interference with typical daily activities call for careful consideration.”

Addressing Separation Anxiety

Here are several strategies suggested by Sibi that parents and caregivers can implement to help their tiny tots overcome separation anxiety and help them adjust to the new setting and environment

a) Prepare your child: Inform your child about the transition and visit the daycare or preschool beforehand with them. Exchange a hello with the people who will be there.

) Encourage expression: Let your child express their feelings and fears about separation. Listening to them and acknowledging their emotions can help them feel understood. Sit and reason with them, giving them an understanding of the bigger world they are a part of.

c) Rely on empathetic thinking: Read books about characters who face similar fears but end up enjoying preschool. Arrange playdates with other preschoolers and role-play real-life scenarios with toys, showcasing the experience of going to a preschool and returning home as fun.

d) Gradual separation: Start with short periods of separation and gradually increase the duration. This helps the child become more comfortable with the idea of being away from their caregiver.

e) Use a visual calendar: Uncertainty can fuel separation anxiety. So create a visual calendar or a picture schedule to help them understand how their day will proceed and when they will be reunited with their family.

Bring in some comfort: A special toy or blanket can provide comfort to a child during separations, serving as a familiar reminder of their caregiver.

g) Stay calm and reassuring: When saying goodbye to your child, remain calm and reassuring. Let them know that you will return and stick to your promises. “I will be back, right here to pick you up after school” “You can call me anytime you need me” and “I want you to know how much I love you” Such comforting statements can help put the child at ease and more open to the idea of a short separation.

h) Encourage independence: Allow children to practice age-appropriate life skills such as eating on their own, wearing shoes, and so forth so that they can gain confidence in doing things on their own.

“Patience, empathy, and open communication are key elements in supporting preschoolers through this sensitive period. By nurturing a supportive and understanding approach, primary caregivers, educators, and parents can empower preschoolers to overcome separation anxiety and embark on a path of healthy emotional development and successful learning,” Sibi concluded.

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Can tomatoes lower high blood pressure? If you eat them raw and fresh

Can tomatoes lower high blood pressure? If you eat them raw and fresh

What many do not know is that high blood pressure or hypertension is largely a condition caused by poor lifestyle management. That’s why my first control for a just-diagnosed blood pressure patient is not about prescribing medication but an intensive two to three weeks of diet therapy and exercise. You wouldn’t believe it but 30 per cent of my patients get back into range through lifestyle and diet changes. I go for medication when the blood pressure doesn’t go down despite making determined lifestyle corrections.

Can tomatoes lower high blood pressure? If you eat them raw and fresh

When it comes to making dietary interventions, a recent study confirmed what we had known about for a long time. That having tomatoes can help you reduce your blood pressure. The study, published in the European Journal of Preventive Cardiology, found that those who ate the most tomatoes or tomato products every day lowered their risk of high blood pressure by more than a third. People without high blood pressure, who ate the most tomatoes or tomato-based foods, had a 36 per cent lower risk of developing hypertension than those who ate the least. In people who already had high blood pressure, especially those in stage one hypertension, moderate consumption of tomatoes was associated with a reduction in blood pressure too. Before this study, the American Heart Association had also recommended that tomatoes be included in the diet to lower blood pressure.

HOW TOMATO LOWERS BP

So what are the protective effects of tomatoes? High blood pressure is caused by increased uptake of sodium in the diet. That’s why we ask patients to limit salt intake. Your total amount of sodium per day should be no more than 1,500-2,000 milligrams (mg). Now sodium’s effect on blood pressure can be countered by potassium and having foods rich in them. Tomato is an easily available source of potassium.

Tomato is also rich in lycopene, which stabilises the endothelium or the walls of the arteries. It promotes the generation of nitric oxide in the endothelium, scavenging them so to speak, improving blood flow and lowering blood pressure in the process. It also limits formation of angiotensin 2, which can narrow blood vessels and force the heart to work harder at pushing blood through.

THE RIGHT WAY TO HAVE TOMATOES

Of course, tomatoes should be consumed in the right manner. If you sprinkle salt on them or cook them on high heat, their nutritional and cardio-protective benefits just evaporate. That’s why though Indians use a lot of tomato in their diet, they don’t get its nutritional benefits. Even sprinkling salt on a tomato salad takes away its food value. Yet the Mediterranean diet, which is being considered the friendliest diet for cardiovascular health, uses tomatoes. But the tomato is never cooked, it is just eaten as is, with a dribbling of olive oil maybe. So including tomatoes the right way in your diet would surely help you keep your blood pressure in range, along with exercise and sleep.

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