7 Reasons Why Vitamin D is so important

Vitamins are the vital micronutrients essential for the proper functioning of our body. They help in the normal functioning of the body, such as appropriate metabolism and cellular repair. There are 13 essential vitamins that help to keep our body healthy. Lack of sufficient vitamins can increase the risk of cellular diseases. Vitamin D is one of the essential vitamins that has multiple functions in the body. 

Vitamin D rich food

What is Vitamin D? 

Vitamin D, also known as calciferol, is a fat-soluble vitamin. Our body produces vitamin D naturally when exposed to sunlight. Although a few food sources can provide vitamin D, sufficient vitamin D is provided to the body only with exposure to sunlight. 

Vitamin D is called the “sunshine vitamin”. Our skin synthesizes vitamin D in the presence of sunlight. It is ideal for getting a sufficient amount of vitamin D by direct exposure to sunlight. To ensure adequate vitamin D levels in the body, most people take supplements to avoid its deficiency.

Vitamin D is found in some food sources like mushrooms and fortified foods. Along with including essential vitamins in the meal, adding immunity boosters to the food we prepare can boost our immune health.

Benefits of Vitamin D 

Vitamin D plays a crucial role in the absorption of calcium and phosphorus. Vitamin D is essential to maintain proper bone and tooth health. Some of the benefits of vitamin D are as follows: 

Strengthens bones: Vitamin D is key for bone-building and strengthening. It promotes the absorption of calcium and helps mineralize the bones. Vitamin D prevents the bones from becoming brittle and also reduces the risk of osteoporosis. 

Reduces depression: Vitamin D plays a crucial role in regulating the mood of people with depression. People with anxiety and depression were found to have low levels of vitamin D. People with depression who received vitamin D supplements were able to find significant improvement in the symptoms. 

Boosts immune system: Vitamin D helps build immunity and fight infections. Vitamin D supplementation has shown effective results in those suffering from flu, influenza, and other respiratory illnesses. It is also helpful to prevent seasonal influenza

Aids weight loss: People taking enough calcium and vitamin D supplementation could notice weight loss. This is because calcium and vitamin D supplements have an appetite-suppressing effect, which makes a person consume less food than usual.

Strengthens muscles: Not just strengthening the bones, but vitamin D also strengthens the muscles. Vitamin D supplementation reduces the risk of weak muscles, increasing the risk of falls, especially in older adults. 

Reduces cancer risk: Adequate levels of vitamin D levels are known to reduce the risk of cancer. The death rate for certain cancers is lesser in people living in southern latitudes, where a specific correlation could be sufficient exposure to sunlight. 

Reduces the risk of diabetes: Although the studies are not conclusive, vitamin D intake can reduce the risk of diabetes. It was found that combined supplementation of a daily dose of calcium and vitamin D can lower the risk of type 2 diabetes. 

Vitamin D deficiency 

If you are restricting yourself to the shade or following a vegan diet, you are at risk of vitamin D deficiency. Vitamin D deficiency is closely associated with the risk of developing bone and skeletal problems. 

The common signs and symptoms of vitamin D deficiency are: 

  • Muscle cramps 
  • Back pain and joint pain
  • Bone loss 
  • Fatigue and tiredness 
  • Mood changes 
  • Hair loss 

Foods rich in Vitamin D 

Although the sun is the main source of essential amounts of vitamin D, certain foods in our daily diet provide us vitamin D. The foods rich in vitamin D are as follows: 

  • Oily fish (sardines, salmon, mackerel)
  • Mushrooms
  • Egg yolks
  • Cod liver oil 
  • Fortified foods (cow milk, soy milk, breakfast cereals) 

Consult our nutritionist today 

Intake of a balanced diet can help you avoid the risk of developing various illnesses and diseases. Do not neglect the intake of the right amount of vitamin D in your regular diet. 

Our nutritionists at Ayu Health Hospitals are highly experienced and provide you with the right diet plan that suits your body. Dial us at +91 6366100800 to book a consultation with our nutritionist and get a perfect diet plan. 

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7 Benefits of Having a Good Night’s Sleep 

Sleep is the most important yet overlooked daily routine with our busy schedules. Along with food and water, a good “night’s sleep” is essential for the brain to carry out several functions. The requirement of sleep varies from 6 to 10 hours, according to an individual. Sleep is the best time that allows your body to heal and get recharged by itself. The amount of sleep required depends on certain factors, such as age, diet, emotional distress or excitement levels, and drugs. 

According to research, lack of sleep or poor sleep quality can increase the risk of cardiovascular diseases, diabetes, obesity and can even develop depression. Lack of sleep makes a person feel tired, sleepy and disturbed during the daytime. Sleep is disturbed by factors such as stress, diet, irregular bedtimes, and the activities done before bedtime. 

Benefits of quality sleep 

benefits of good sleep

A good night’s sleep makes you feel energetic and ready for your next day’s routine. It plays a significant role in improving memory, learning, immune function, metabolism and many other vital functions carried out by our body. 

Some of the surprising benefits and reasons to have a good night’s sleep are as follows: 

Improves memory: Low or poor quality of sleep makes it difficult to recall the details. Your mind continues to process and consolidate your memories from the day even while your body rests during sleep. Good sleep lets your brain focus and catch the new information and details much quickly and efficiently. 

Boosts Immune System: Good quality of sleep helps the immune cells and proteins to enhance the ability to fight infections, such as cold and flu. After you get a vaccine or a shot, sleep helps to develop an adequate antibody response and builds a strong immune system

Increases productivity: A restless night can make you feel dull and lethargic on your next working day. Sleep is closely related to improved cognitive function and higher concentration. You would not need an extra cup of caffeine to increase your productivity. 

Improves heart health: When you sleep, the blood pressure goes down and helps the blood vessels to relax. Lack of sleep or poor sleep quality might increase the risk of heart disease and sometimes even stroke. Lack of sleep triggers cortisol, a stress hormone that imposes more load or work on the heart. 

Boosts your mood: When you get up from your bed after a good night’s sleep, it helps wake you up with a feeling of being refreshed. Your energy levels are high and there is more scope of being less on negative emotions like anger. 

Regulates hormonal function: Sleep impacts the release and functioning of various hormones in our body. Adequate sleep helps regulate various hormones, such as thyroid, cortisol, melatonin, growth hormone, estrogen and progesterone. 

Prevents weight gain: Lack of sleep makes the body produce high levels of ghrelin, a hormone that regulates food intake. Ghrelin hormone is also called the ‘hunger hormone’. Lack of sleep produces less leptin, a hormone that helps you understand that you had sufficient food. 

Less sleep and its impact on health

An average adult requires anywhere between 7 to 9 hours of quality sleep. A good night’s sleep is essential for optimum hormone regulation. Sleep has the power to cleanse the toxins in your brain. Sleep debt can disrupt the hormonal balance in your body. 

Less amount of sleep: 

  • Makes you gain weight 
  • Increases the risk of frequent infections 
  • Lowers your immunity 
  • Increases appetite 
  • Results in higher calorie consumption

Tips for a pleasant good night’s sleep

Some reasons that cause sleeplessness

reason for sleeplessness
  • Maintain a regular bedtime and wake-up time 
  • Avoid coffee, nicotine, and alcohol  before bedtime or late evenings 
  • Set a relaxing routine before bedtime like reading a book or a warm water bath 
  • Exercise for at least 30 minutes a day but not a few hours before bedtime 
  • Avoid loud sounds, bright lights, and electronic devices before bedtime, especially in your bedroom
  • Ensure to arrange a good mattress so that you can rest comfortably 

Consult our doctor today 

If you are facing trouble falling asleep or having a night of disturbed sleep, it is time to consult a doctor before it shows an impact on your health. Sleep disorders need prompt diagnosis and treatment as they can significantly disrupt your routines and increase the risk of other illnesses. 

Dial +91 6366100800 to book a consultation with our doctor and get your sleep problems sorted. 

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Water Borne Diseases And Their Impact on Health

Water is a vital biological solvent that regulates body temperature and is essential to maintain various bodily functions. It also transports nutrients to various parts of the body and prevents the body from dehydration. Day by day it is getting tougher for humankind to get access to fresh drinking water. Proper management of water resources is important to supply clean and safe drinking water to the people. Contaminated water can increase the risk of water borne diseases to a larger extent.

The water we drink undergoes various processes before it reaches us. A specific purification process is done to destroy the microbial pathogens in the water. However, steps taken during the process of purification are sometimes not effective to treat the water before it reaches us for drinking purposes. Polluted water can be deadly and can increase the risk of various water borne diseases that can further cause serious health issues.

What are water borne diseases? 

Water borne diseases are caused by microorganisms that are transmitted by contaminated water. Typically they are caused by microbes like bacteria, protozoa, viruses, and parasites. The pathogenic microorganisms contaminate water and can develop serious illnesses that show a significant impact on health.

Some of the most common water-borne diseases are as follows: 

Cholera: Cholera is an infectious disease that is caused by drinking contaminated water. Although it often occurs with mild or no symptoms, gradually cholera can develop as a severe, life-threatening disease. Some of the common sources of cholera are drinking unsafe water from a municipal supply, consuming drinks and unhygienic foods from street vendors, consuming vegetables grown unhygienic, or water polluted with human wastes. 

Symptoms of Cholera: 

  • Diarrhea
  • Dehydration
  • Vomiting
  • Muscle cramps
  • Low blood pressure
  • Thirst 

Typhoid: Typhoid fever is one of the common illnesses that is seen in areas where there is poor sanitation. It is highly contagious and spreads through unsafe water, contaminated food, and poor hygiene. Typhoid bacteria live in the intestines of humans and enter into the bloodstream. The transmission occurs when an individual comes in contact with the feces of the infected person. 

Symptoms of typhoid 

  • Headache 
  • High fever 
  • Abdominal pain 
  • Diarrhea or constipation 
  • Weakness or fatigue 

Diarrhea: Diarrhea is loose or watery stools that can occur due to infection in the gastrointestinal tract. The infection can occur due to bacteria, viruses, or any other parasitic organism. Drinking contaminated water and consuming unhygienic food can cause diarrhea. Sometimes, diarrhea can turn out to be a severe, life-threatening illness. 

Symptoms of diarrhea 

  • Abdominal pain 
  • Severe abdominal cramps 
  • Altered bowel movements 
  • Dehydration 
  • Bloating 

Amebiasis: Amebiasis is an intestinal infection caused by a protozoan parasite. It occurs by eating contaminated food or drinking contaminated water. The disease is spread when the stool of an infected person is contaminated with water. Amebiasis is commonly spread in areas where there is poor sanitation and hygiene. People with a weakened immune system, those who travel to places with poor sanitary conditions are at a higher risk of amebiasis. 

Symptoms of Amebiasis 

  • Diarrhea 
  • Abdominal cramping 
  • Nausea 
  • Loss of appetite 
  • Stomach pain 
  • Fever 

Hepatitis A: Hepatitis A is a type of liver infection that occurs due to the consumption of food or water. It can also be developed by coming in close contact with the person infected with hepatitis A. It is a short-lived liver infection that is highly contagious. 

Symptoms of Hepatitis A 

  • Stomach upset 
  • Yellowing of skin or whites of the eyes 
  • Fever 
  • Diarrhea 
  • Joint pain 
  • Fatigue 

Other diseases: Some of the other water-borne diseases are giardiasis, amoebic dysentery, shigellosis, etc. Water-borne diseases are a serious threat to children in developing nations. 

Prevention of water borne diseases 

Although complete protection from water-borne illnesses might not be possible, following certain hygienic practices can prevent the risk of water-borne diseases. Some of the preventive measures are: 

  • Wash the fruits and vegetables with clean water before consuming them
  • Eat properly cooked food that is served hot 
  • Avoid drinking untreated and contaminated water, especially in areas with outbreaks of water borne diseases 
  • Drink chlorinated water that can prevent the risk of pathogens
  • Avoid handling food with unclean hands to prevent the spread of infection 
  • Wash your hands thoroughly with soap and water before eating and after using the restroom

The effect of water borne diseases on human health is drastic in the long run. Although people can recover soon from water-borne illnesses, their impact remains for a few days where it makes a person feel lethargic and tough to cope with everyday tasks. 

Rain and humidity make a perfect breeding ground for disease-causing pathogens making us vulnerable to diseases and infections during the monsoon season. If you are facing any symptoms mentioned above, consult an Ayu Health Hospital specialist online or offline at your comfort. To book an appointment call 6366100800 or visit www.ayu.health  

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Do You Need to See a Dietician?

Food is a huge part of our lives. Be it a normal day, a special celebration or a festival, everything revolves around food. But do you realize that every meal you have is an opportunity. An opportunity to pack as many nutrients into it as possible.

Irrespective of where you are at in your life, young, growing, getting old, pregnant, or recovering from an illness, a dietician can help you in identifying what your body needs and how you can provide it through your diet. In this article, let’s explore what your dietician can help you with. And I’m sure this will convince you that you should consult a dietician if you haven’t seen one lately. 

1. Plan your meals

Often times, we have the same things for our meals over and over again. This is not good for our palette as we get bored. But, even nutrition-wise, different ingredients have different nutrients to keep our body functioning well. 

A dietician can plan your meals for you and give you sample charts that can help you bring lots of variety to your meals that are not just interesting but also healthy for you.

2. Healthier Snacking

The three large meals that we have are the biggest contributors of nutrients, right? Well, no. That’s not true. Even the smallest of snacks can be the most nutritious thing you eat in the day. 

A handful of different types of nuts, a smoothie made of whole grains like oats with chia seeds, fruits and nuts can be counted as a snack too. 

Sweet potato chips instead of regular packet chips, a glass of fruit lassi instead of sugary fruit juices – these are options that can strike you easily if you have a list of healthy snacks with you – made by your dietician. 

So, a dietician can help you identify what those healthier snacks are that can keep you full and also give you a lot of nutrition.

3. Moving to smaller meals made easy!

We know eating smaller meals, more frequently is what is good for our body’s digestion and metabolism. But, often, we don’t know how to plan this out.

A dietician first understands your lifestyle, how you and your family eat, what kind of food you like and how it can be improved. After that, the dietician gives you a plan which not only has the list of meals and snacks but also the time at which it has to be eaten. 

So, it becomes a lot easier to stick to timings and better food when you have a dietician’s chart with you. 

4. Meeting your health goals

All of us have health goals! We want to get fitter and healthier. That might mean losing weight or gaining immunity or keeping our organs functioning well. 

Most of the times, we know what we need to do but don’t know exactly how to go about it. For example, you might want to lower the amount of fried food your family eats but you don’t know exactly how you can achieve this. 

A discussion with your dietician can tell you exactly how you can meet your health goals and carve out a path for you. 

5. Simplify the complexities of nutrition

Riboflavin, antioxidants, folic acid, magnesium, carotenoids etc are great for your body. But it’s next to impossible for us normal people to keep in mind how much of each of these nutrients we need and how we can actually get them into our body.

A dietician can help you solve this puzzle by converting this into a simple diet chart having all the essential nutrients your body needs. This means you don’t need to bother about calculating how much of each you will get from each food type and in which form to consume it. Sounds good?

6. Making you a healthier version of yourself

Here are some conditions that your dietician can help you with:

  • If you are overweight: Your dietician can help you find healthier diet to lose weight
  • If you want to gain weight: Your dietician can help you introduce foods into your diet that can make you gain weight
  • If you are recovering from an illness: Your dietician can plan what your body needs and drive results to get you feeling better sooner
  • If you have lifestyle diseases: Diabetes, hypertension, kidney trouble, all of these are conditions that can be controlled easily if you have the right dietician who guides you and helps you with your cravings
  • If you are pregnant: Your body needs are different from normal circumstances. Your dietician can help you plan your meals keeping in mind the nutritional needs along with your likes, aversions, cravings etc
  • If you have picky eaters at home: Children and adults alike are picky eaters sometimes and we constantly run out of options to keep food healthy but to their liking. Your dietician can help you ace this challenge!

I’m sure you are now convinced that consulting a dietician can actually bring a lot of change to your life through a good diet. Ayu Health Hospitals have qualified and experienced dieticians who can make a difference. Call 6366100800 to book an appointment. 

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Everything You Need to Know About Yoga and Immunity!

I’m sure you have come across videos, articles, posts etc with Yoga asanas that improve immunity. But, how does it actually happen? In this article, we’ll explore how Yoga works on your body and gives a boost to your immune system. Adding immune-boosting foods along with the regular practice of yoga can help you have good health.

Role of Yoga and Immunity in our daily life

  1. By fighting Stress

One of the most important effects of practicing Yoga is stress release. Through our day, we come across hundreds of situations which build stress within us. 

Stress is detrimental to the functioning of both our body and mind. So, when our body is stressed, it does not work to its full potential. Thus, our immune system does not function at the rate that it is supposed to. This leads to prolonged illnesses or the immune system kicking in late.

In these circumstances, the immune system gets further weakened. 

Yoga, as you know, consists of gentle movements. Add soothing music while practicing Yoga and it really calms your mind. 

If we look at it from a biological viewpoint, your muscles and organs get activated when you do yoga. This reduces the stress that makes your body not function that well. 

By exercising the muscles through Yoga, your body slowly gets back its original functioning as it should be. That’s it! Your immune system also starts functioning better. 

  1. By keeping our lymphatic system strong

One of the least talked about functioning in our body is the lymphatic system. This is the system that produces and releases white blood cells to fight infections and diseases. 

Our lymphatic system also produces plasma which carries the white blood cells across the body. 

However, the lymphatic system can carry the plasma only through movements of the organs and muscles. Hence, working on the parts of the body having the maximum number of lymph nodes is important to make sure you have strong immunity. 

Yoga asanas can activate the lymphatic system and help in circulating white blood cells containing plasma across the body. This directly impacts your immunity and gives it a boost. 

  1. By helping remove toxins

Toxins! Somehow, the word itself indicates that it is something negative which causes harm to our body, doesn’t it? 

So, what are toxins exactly?

The food that we eat and the air that we breathe consist of many things that our body does not need. In fact, most of them are even harmful for the body. What does our body do with such substances? It simply excretes them. 

But here’s the catch! Your body can get rid of the toxins effectively when it is functioning in its ideal state. 

Doing yoga helps the body to circulate blood and make all the organs function better. The twists and turns that happen during yoga put your organs in a state because of which the toxins get squeezed out of your body. 

  1. By Correcting Posture

Posture and immunity, are they connected? Yes, they are! 

It might not seem likely, but there is a direct connection between falling sick and bad posture.

When you sit hunched up or even sit in the same place for a long time, you let your lungs operate only at 30% capacity. This means that your body is not getting as much oxygen that it actually can. The lesser the amount of oxygen, the slower your body will function and hence, it will react more slowly to disease. 

Yoga’s answer to this problem- Correct posture while practicing yoga and improving oxygen levels with deep breathing. 

The asanas help your body regain flexibility, strength and help it get back to its right posture. Immediately, your lungs start functioning better. In addition to this, when you perform yoga, you inhale and exhale more deeply activating your respiratory system to higher levels. 

This two-way action of yoga is the best thing for your body 

This video right here shows you some simple asanas that will definitely enhance your immunity if you do them regularly. 

Now what are you waiting for, put down your yoga mat and get going!

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Are You Doing Enough for Your Family’s Health?

Every second Saturday of June (this time it was on 12 June) is a special day- it is celebrated as Family Health and Fitness Day. Of course, just dedicating a ‘day’ for it doesn’t make much of a difference. But what makes a difference is continuous effort, big or small, consistently over time. 

A family is healthy and happy only when all of its individual members are healthy. When one of them falls sick, it obviously affects all the members of the family. 

So, what makes a family, a family in the pink of health? Well, the simplest of things- good food, moving about and getting some exercise and being in a positive frame of mind. 

Here is how you can take care for your family health

  1. Food and nutrition

Paying attention to family health, Ayu Health Hospitals conducted a contest to understand how much people actually know about nutrition. 

There were some interesting findings from the scores:

None of the women had a low score of 3 while 10% of the men had a score of 3. 

46.7% women scored 7 out of 8 while only 25% of the men had a score of 7 out of 8.

The test clearly shows that women have more knowledge about nutrition than men. 

What are the things you can do to have a nutritious intake for the whole family?

  1. Sit together and plan your meals for a whole week. When everyone has a say, it’s most probably going to work out. 
  2. Have a good mix of easy to make things, fruits, vegetables, greens, nuts and meat. 
  3. Also think of getting enough fluids. Include soups, fresh fruit juices etc 
  4. Eat your meals together! It’s the best time to catch up and make sure everyone eats on time. 
  5. Eating small portions of food is important. While planning your meals, plan for little snacky items as well!
  6. Taking inference from the test results given above, men can try to take more interest in the family diet and help in taking the family to the next level in terms of nutrition. 
  1. Be active as a family, exercise!

Being active doesn’t mean hitting the gym together. It means doing chores on your own, moving about throughout the day and also taking time out for workouts together. 

Here are somethings you can do as a family:

  1. Go for a walk or jog in the park together
  2. Cycling and swimming are fantastic workouts which a family can enjoy together
  3. Do simple chores like drying clothes, doing the dishes etc. These are excellent calorie burners as well
  4. Make sure that children are not in front of the TV or laptop for too long. Make schedules so that they are getting enough physical activity!
  5. Kids look up to their parents and mimic them. So, the more you get off your feet, stay away from screens and be more active, the more active your kids will be. Simple!
  1. Mental health is important too!

Well, just taking care of diet and exercising is not enough for the stressful times we are in. Children and adults are equally under pressure. 

What can you do as a family for better, positive mental health?

  1. Laugh as much as possible. Tell jokes, play pranks, whatever it takes everyone to have a good laugh!
  2. Share your stories, issues and situations with each other to relieve stress
  3. Group meditation is supposed to be far more effective than individual meditation sessions. Try to set at least 10 minutes every day to meditate together. 
  4. Encourage everyone to have hobbies like playing musical instruments, sports, reading books. 
  5. Keep your home clean and clutter-free. 

Practice these simple steps to have a happier, healthier family. 

And in case you need any medical help, trust Ayu Health to take the best care of you and your family. 

Check out this video about how patient safety is ensured at Ayu Health hospitals. 

Great to see the safety precautions, right? Here’s Ayu Health’s helpline number for times when you need medical help- 6366100800. 

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How Can You Prep Yourself for This Monsoon?

Monsoon season

How to protect yourself in the rainy season? Is that the question on your mind today? 

The monsoons are arriving soon and yes, that’s a good question to have. It gives you the time to prepare yourself for what’s ahead and keep yourself and your family well protected in this wet and damp weather which is the breeding season for a lot of microbes. 

Safety precautions to avoid getting sick this monsoon

  1. Eat Healthy

Be aware of what you eat and where you source it from. Fruits and vegetables especially leafy greens are prone to have more infestation in them. So, make sure you buy fresh and examine them well before you cook them. It would be wise not to buy them if they have cuts or appear smudged. 

Healthy food for monsoon season

Wash them thoroughly before consuming them. 

Apart from paying attention to the quality of produce, you also need to increase your consumption of Vitamin C. This will help you build your immunity and fight any viral or bacterial infections that spread during the monsoons. 

Some leftovers taste better than fresh food, right? Well, this is exactly the kind of thing you should avoid during monsoon. The air has many more germs and microbes and things get spoilt way too easily.

One tip would be to make a meal plan over the weekend so that you know exactly what to have throughout the week and you are not left wondering, ‘What to eat?’ when your tummy is rumbling. Grab some freshly prepared, hot and piping food instead of trying leftover food. 

Same goes for eating out. Select only clean and hygienic places that you’ve visited previously for eating out or ordering. Just taking a little precaution goes a long way in keeping yourself safe. 

  1. Maintain hygiene for yourself and your home

Keeping yourself and your surroundings clean is crucial to make it through this season without catching an infection. Simple things like changing your bedspreads often, clearing up any damp spaces, cutting your nails and having a warm bath every day are a few things I would recommend. 

Maintaining hygiene at home

Keep mosquitoes away. Get your windows, doors or any gaps fixed to make sure mosquitoes don’t have a free entry into your home.

Another way to keep out mosquitoes and insects is to ensure there is no collection of water in and around your home. Old containers, tyres, waste stuff lying around in the garden- all of these are favourite breeding grounds for them. Whenever it rains, inspect your surroundings and make sure there’s no stagnation of water. You can also put some alum in muddy puddles to avoid insects breeding in them. 

Monsoon is also the time when all kinds of creepy crawlies come out. If you stay in a house with a garden, beware of these and spray your plants with natural pest controls like neem oil to keep them away from your home. 

  1. Don’t miss out on your workout

Of course, it’s raining and you don’t want to step out. All you want to do is snuggle in for a little bit longer and enjoy the sound of the splattering rain. 

Go ahead, enjoy that extra sleep. But, once you are up, make sure you exercise and give your body that boost of positivity. 

The rainy season not only brings in more germs and infections, they also affect us mentally- making us lazier. 

Well, exercising is a sure shot way to tackle both of these. 

Daily workout

Not only does exercising improve our immunity and make us ward off diseases, it also gives us a boost of good hormones that keep us mentally active and in a positive frame of mind. 

  1. Take care of your wardrobe

Your clothes and shoes suffer the most during the monsoon. They don’t get enough sunlight and end up with an unpleasant odour. Pay close attention to them. Iron your clothes if you feel there’s a bit of damp left in them. 

Keep your shoes in an airy place so that they can dry up. Put them out in the precious sun whenever it’s out. Nothing brings them back to life than a little sunshine. 😊

Those are some of the things you can do to keep yourself safe this monsoon.

In the case you do catch a cold or feel ill, do not hesitate in reaching out to a doctor. Try to isolate yourself so that you don’t spread the infection to others at home. 

Remember! Timely treatment goes a long way in taking care of any illness- big or small. 

Why step out and be in fear of catching an infection? Book online consultations from the comfort of your home and get access to experienced doctors and hospital facilities. Pick up your phone and call 6366100800 to book an appointment. 

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7 Little Tips That Will Make You Get Back to Exercising – 2021

We know exercising is good for us. But, how many of us have the motivation to do it on a regular basis? Once in a blue moon, we sum up all our energy and motivation and start. And then, what happens? We do it for a few days and then, forget about it. 

So, how to really get to exercise and make sure it is something we do regularly and don’t miss out on?

Few hints that will help you get off your feet get ready for exercising

  1. You are never too tired or too busy for a workout

These are the most common excuses you find to not exercise. So, let’s get this straight. 

Plan your exercise routine at a time most convenient to you in the morning. You are the most active when you wake up and that’s when your body needs you to activate all your organs and muscles. So, make sure your workout time is in the morning so that you don’t feel tired even before you start exercising. Excuse 1, sorted out. 

Too busy, eh? Well, you don’t need hours and hours to exercise. You just need 10 minutes to start with and then, you can gradually increase it to 20 minutes and then, 30 minutes and so on. 10 minutes is something I’m sure you can take out of your busy schedule to make your health better. Seems possible now, doesn’t it?

  1. Think of it as a sweet pain

A lot of people skip exercising because it makes them feel sore. This is bound to happen because you haven’t been using your muscles and they are out of order. 

Think of it this way. You love eating spicy stuff. It runs havoc on your tongue but you still have it, right? And once you start having it, you don’t really feel that it’s too spicy. Your tongue gets used to it and then, you really start enjoying the spicy flavour. 

Exercising is no different. Of course, in the beginning, it might seem painful. But the more you exercise, the more you feel excited and energised by it. So, think of it as a temporary sweet pain that will ease off as soon as you start exercising regularly. 

Starting off slow is also important. You don’t want to rush into a high-intensity workout right from Day 1. There’s a high chance you might injure yourself if you do that. And, then your workout plan will go out of the window! 

  1. Get workout clothes that make you feel good

Wearing new clothes puts us in a happy, lively mindset, doesn’t it? 

So, go ahead. Buy yourself some nice and comfortable workout clothes which make you look awesome. This will give you that extra push to get up and start working out. And.. there’s nothing wrong in checking yourself out in the mirror and thinking you already look slimmer. 😊

  1. Choose a workout track that gets you going

Hit a rhythm while working out- that’s the best thing that can happen for someone just starting to exercise. Once you start moving and grooving to the music, exercising becomes much more enjoyable. You can also start with breathing exercises to bring about some relaxation. 

Keep a track ready for the next day so that you know exactly what you are going to listen to while exercising and it motivates you to continue your routine

  1. Find an exercise partner

Pick a buddy with whom you can exercise. Decide on a time, place and workout style that suits both of you. A study says that 95% of the people who started a weight loss program completed it because they had partners. 

You and your exercise buddy will motivate and push each other to exercise every day and help each other not to break the continuity. 

In general, if you want to start something that you want to keep at, you can choose a partner with similar interests. 

  1. Choose ‘your’ kind of workout

Each of us have different personalities. Your workout should suit your interests. 

Someone who likes calm and peace in the morning could choose to have a yoga workout. Perhaps someone who loves Bollywood dancing can opt for Zumba classes. There are so many things you can do- playing sports like badminton, tennis, going for a jog, boxing etc

If you don’t like stepping out, you can easily choose exercises that will help you workout from home. Exercising at home will make you stick to the routine much faster. 

Make the workout work for you by choosing something you have fun doing. 

  1. Prep everything on the previous day

This is something that really helped me when I was getting back into a fitness routine. You should be prepped and ready to go the next morning with everything you need for your work out. Here are a few things that I do:

  • Set a reminder for the workout
  • Choose the clothes and shoes I will wear while exercising
  • Select the track which I’m going to listen to
  • Get all the equipment together- yoga mat, speakers etc 
  • Think of a pre-workout snack that you will have and keep it handy – A banana or nuts or a smoothie (this you can make and keep in the fridge the previous night) are good options 

And that’s it. Try to follow these tips that have worked for me and let me know how they worked for you!

Remember! Exercising is good for you. Apart from keeping you physically fit, it gives you that extra boost of positive hormones you need to get through the day. Being regular at working out means keeping stress, anxiety at bay.

Happy exercising!

Ayu Health Hospitals are here for you whenever you need anything related to healthcare. The best doctors, well equipped hospitals and Ayu Mitrs to take care of any queries that you have- are all a phone call away. Call 6366100800

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Are you aware of 6 Foods That Put an End to Stress?

I know people who grab sugary snacks, fried food or just about anything out of a packet at the slightest hint of stress. It might calm them down for just a bit. But I’m sure you already know that it’s not the best thing to do. 

Stress can be reduced in many ways. Planning ahead, practicing breathing exercises and meditation, maintaining good health etc. But, did you know that stress can also be overcome by including certain types of food in your diet?

Here are a few foods that are proven to reduce stress

  1. Dark Chocolate

Chocolate is not all bad. Dark chocolate when consumed in small amounts has a positive effect on your mind. Its slightly bitter, sweet taste brings about a calmness that drives away any stress you’ve been feeling. 

Dark chocolate is made of some components that increases blood flow to the brain and help the brain to regulate your mood.

Taking this to heart and gobbling up chocolate is also not the right thing to do. Chocolate having 70% and above of cocoa content is what you need to look for. Most of the chocolates you find in your pantry will have much less cocoa content and are not good for you. 

  1. Chickpeas

Chickpeas taste wonderful be it in hummus or in tangy, spicy chaats. They have a rounded taste and make you feel satisfied. That’s why they are a great snack to turn to when you feel hungry between meals. 

An added advantage that has been pointed out is that legumes and plant proteins are associated with better mental wellbeing. 

Chickpeas also have an amino acid called tryptophan. This component improves the functioning of your mind and also helps in sleeping better. Better quality sleep leads to lowering your stress levels. 

  1. Green Tea

A cup of green tea is no less than a magic potion. Packed with antioxidants and all kinds of good things, it is definitely the tea your body will thank you for drinking. 

While green tea is linked to anti-aging, preventing cancers and even helping in recovery from stroke and heart disease, what is not widely known is that it has a huge impact on your mental health as well. 

Some of the chemicals which are present in green tea are widely used to treat psychiatric conditions. The same chemicals are also responsible for enhancing your mood

So, go ahead. Start your day with a cup of green tea and you are bound to have a more smooth and manageable day!

  1. Sweet Potatoes

Sweet potatoes are termed to be super foods. They are rich in fibre and help in keeping your digestive system in order. What you might not know is that they are also rich in antioxidants. This property of sweet potato makes it a champion of foods that are good for your brain.

Include sweet potatoes in your diet by replacing them with potatoes. Sweet potato chips, sweet potato parathas, sweet potato wedges, the possibilities are endless. 

Try them and be at peace, both gut and mind wise. 

  1. Curd

Everyone knows that curd has good bacteria. And that is good for our gut and having curd improves our digestion system. But, did you know that good bacteria are also connected to positive mental health?

Well, it’s true. 

Not just curd, but in general, fermented foods are linked to better management of anxiety, worry and stress. So, go ahead, grab that bowl of curd and smile! 😊

  1. Garlic

Garlic- A simple, sober-looking ingredient that packs a punch! The strong flavour that garlic brings is because of the sulphur content it has. This component fights off anxiety and thereby, reduces stress levels. 

Garlic is so powerful that it is supposed to have properties that can even end depression and severe mental illnesses. 

So, have a free hand while cooking and put in lots of garlic to make your food and mind more flavourful. 

Those are some of the best foods that you can include in your diet to keep stress at bay. 

Stress is something that you bring upon yourself. It does not help you think clearly or function well. And, that leads to more stress. Apart from diet, focus on your lifestyle and make choices that can help you destress. Spend time with friends, read a book, listen to peaceful music and practice techniques that can pull you away from any stress you might be feeling. 

Do yourself and your loved ones a favour by putting an end to your stress. Happy living!

Ayu Health Hospitals keeps you stress-free when you need medical attention. The fixed health packages, support from Ayu Mitr to book appointments, consult experienced doctors and have a smooth hospital visit, everything is aimed at keeping you stress-free. To book an appointment, call 063661 00800 or visit http://www.ayu.health

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Coronary Artery Bypass Grafting- What is it?

Our heart is one of the most important organs in our body. It pumps blood throughout the body and ensures every organ receives oxygenated blood. 

The heart does this with the help of coronary arteries. They are the ones that provide oxygen-rich blood to the heart. 

Blockages in the arteries can lead to life-threatening situations like heart attacks. Coronary Artery Bypass Grafting is a surgical procedure that is used to clear blockages in the arteries

How do arteries get blocked?

Think of it this way- There’s a pipe that carries water. With time, mud and debris get accumulated in the pipe. What happens then? The debris obstructs the path of water and now, the flow of water is lesser. 

Picture the arteries functioning in a similar manner. With time, cholesterol, calcium, and other materials get accumulated in the arteries. This makes blood flow slower and that’s what can lead to dangerous consequences. 

The most common causes of artery blockage are smoking, having an unhealthy diet, high blood pressure, diabetes, etc.

Take a look at this picture which shows the different stages of blockages in an artery. 

What are the symptoms of the blockage?

A blockage in the artery, also known as carotid artery disease  usually cannot be detected until there is a major blockage. 

Usually, when there is a blockage in the arteries, there is some amount of chest pain. This is called angina

Some of the other symptoms that patients exhibit when there is a major blockage are:

  • Palpitations
  • Shortness of breath
  • Weakness or dizziness
  • Nausea
  • Sweating

How are blockages treated?

Depending on the extent of blockage, there are treatments available. Listed here are some of them:

1. Medication

There are some medications available that can melt the blockages. Some of them are aspirin, heparin, beta-blockers, calcium blockers, etc. 

Depending on the type of blockage and the doctors will prescribe the medication. However, these medications may have side effects. Taking the medications on time and in the exact prescribed doses is extremely important. 

It’s important to discuss with your doctor, what side effects you might experience so that you can watch out for them.

2. Angioplasty

This procedure is usually recommended when the blockage is partial and there are only one or two arteries that have these blockages. 

An angioplasty takes only about half an hour to perform. In this case, a stent is placed in the artery to remove the blockage and improve blood flow. 

3. Coronary Artery Bypass Surgery

When the blockages in the artery are severe, coronary artery bypass surgery is recommended. This is mostly recommended when there are several blockages. This is also called by-pass surgery. 

Coronary artery bypass surgery is major surgery and it usually takes 3-5 hours to perform. The main aim of the surgery is to replace the blocked artery with other healthy arteries or veins taken from your body.

Complete recovery takes about 6 to 12 weeks. This is the case in a traditional CABG surgery which is also called an open heart surgery.

There is a newer, more technologically advanced procedure called minimally-invasive CABG surgery. This procedure is done by making smaller incisions and hence, recovery is faster.

As you read earlier, there are usually no symptoms when there is coronary artery blockage until and unless it becomes severe. 

This can be easily avoided with regular health check-ups and visits to doctors. Ayu Health Hospitals offer a wide range of cardiology-related tests and procedures to take care of your heart. Doctors at Ayu Health hospitals have also been massively successful at practicing minimally invasive CABG surgery. 

To avail yourself of these or any other health-related consultations, please reach out to Ayu Health Hospitals at 063661 00800 or visit http://www.ayu.health.

Image source :

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