Monthly Archives: July 2013

The Best Exercise & Diet for Good Health

A good nutritional diet starts from making the right choices, and when combined with regular exercise, it leads to a healthier you. There are many kinds of diet strategies available in the market and all of them are promoting to be the best guidelines available. It is for you to understand that you have to choose the best diet plan and the correct exercise regime which suits your body type and should include the proper amount of nutrition so you remain healthy and disease free.

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So let’s get started.

Best Diet Strategy

The best diet should include balanced amount of vitamins, minerals, proteins and complex-carbohydrates. According to The Mayo Clinic Healthy Weight Pyramid, which is considered a milestone in modern nutrition, you should have large volume of less calories food products, preferably fruits and vegetables. The rest of the pyramid promotes healthier food choices in moderate amount which includes fiber dense whole-grain carbohydrates (brown rice, rye, quinoa, oats, buck wheat and millet etc.), lean protein (chicken, cold water fishes, and legumes), fat-free dairy products (fat-free yogurts, milk, and fat-free fermented items like kefir etc.) and unsaturated fats (certain nuts and seeds).

In order to achieve complete health, the best diet strategy supports moderation when it comes down to portion size and also advises for complete hydration at all times. It neither focus on elimination of certain food items, nor does it encourages calorie counting.

Aerobics, The Best exercise

When it comes to achieve good health, regular exercise is a must along with healthy food choices. And for this, Aerobics is considered one of the best exercise since it increases your heart rates and breathing, making you perspire, which is very important as your body needs proper elimination of toxic substances.

Aerobics is a set of rhythmic movement performed with music helping to increase the endurance of the heart, lungs and it also works to burn stubborn fats. Regular aerobic workout certainly keeps you healthier and it also increases your life expectancy drastically.

The Department of Health and Human Services issued the federal government’s first-ever Physical Activity Guidelines for Americans in 2008, recommends 1 hour of aerobic activity for children aging 6-17 and half an hour of daily aerobics for adults ranging from 18-64.

Healthy adults are advised a 150 minutes of moderate aerobics exercise or 75 minutes of power aerobics per week. It is advisable to do a warm-up before commencing aerobic activities. Always consult your doctor before starting any exercise regime.

Stay healthy!

Kiran.

 

Kidney stones

A Human body needs to excrete toxins from it, and our kidneys play a vital role in achieving it. But sometimes , due to various reason, They can develop a stone inside them which can result in severe pain and infection.

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• How kidney stones are formed

Usually the kidney stone is made up of calcium combined with either oxalate or phosphate. When these minerals are combined with urine, other substances present in the urine keep crystals from forming. If, when separated from urine, or if the urine does not contain enough substance to prevent crystal from forming, kidney stone can be produced called as calcium stones. This condition can be aggravated from eating foods that are high in phosphate or oxalate, such as rhubarb, beets, chocolate and spinach. Kidney stones can also be formed due to increased levels of uric acid called as uric acid stones, also due to lack of water intake, and during a urinary tract infection known as struvite stones. Excessive salt intake can also result in formation of kidney stones because salt increase the calcium content in your urine.Another factor is hereditary based known as cystine stones.

• Back pain, pain on the side
A patient of kidney stone often experience back pain which can vary from mild to moderate to severe. The pain related to kidney stone often radiates from the back , starting from the affected kidney towards lower abdomen, and the patient often misjudge the pain as abdominal pain and try to subdue it from taking over the counter pain killers. It is recommended to get proper screening if a patient experience persistent radiating back pain to avoid renal damage.

• Urination pain, blood in urine, smelling urine
The person who suffers from kidney stone sometimes experience pain during urination. This is because the kidney is infected and it has already started to swell as the stone continuously irritates and rub against the tissue. If the condition gets worse, The patient will experience blood in the urine,along with foul odor, which is a positive indication of severe infection and urgent medical attention is required.

• Nausea and vomiting
Kidney stone patients often experience nausea and vomiting after consuming a meal. This is because, due to the kidney stone , our renal function gets impaired and the body loose the ability to excrete toxins at a normal rate, so the body tend to excrete it by other means , that includes vomiting. Another cause of feeling nauseatic is the pain which the body experience. As the kidney pain mostly radiates towards the abdomen, an auto stimulation of the digestive track starts which tends the person to feel nauseatic.

• Fever and chills
Fever and chills is a positive indication of advanced kidney disease involving kidney stones. Fever is an automatic response towards combating any infection present in our body, and since if the kidney is infected , fever follows along with chills. This is a very serious condition and requires immediate medical attention. Patients are often administered heavy antibiotics along with fever reducers to contain the situation.

• Drink a lot of water
Research has proven that the most common cause of kidney stone is constant dehydration. if a body is not hydrated enough, its results in accumulation of debris in the kidney and with the passage of time, it develops into a pebble or marble type stone.
It is imperative to always keep the body hydrated , specially during summers while working outside to maintain the pH of fluid in our body and for constant excretion of toxins, so to eliminate the chances of developing a stone.

• Reduce sodium intake
Sodium is another major cause of developing kidney stone due to dehydration. It is to note that if the balance between sodium and water is disturbed due to any reason, it usually results in the accumulation of salts in the kidneys, which ultimately develops into a salt stone with the passage of time. It is recommended to reduce the usage of sodium to a minimum, which not only effects kidneys, but is a reason of many other health related issues.

• Reduce animal proteins (eggs, fish, meat)
Animal proteins such as egg , fish or meat contain a substance called uric acid. If this uric acid is in excess in our blood, it does result in the formation of kidney stones. People who eat a lot of meat , specially red meat (beef) are prone to develop these stones. The most effective way to diagnose elevated levels of uric acid is blood screening, and if the blood test does show elevation of this serum, then certain medications are prescribed to lower it , along with strict dietary recommendations.

• Pain relievers
Kidney stone can cause a lot of pain , which depends on the severity of infection, and to counter the pain, strong pain relievers are often advised by the medical specialists as a first aid. Most of these pain killers contains opiate, and for severe pain, morphine is used to counter it. Some of the pain relievers also contain sodium , so people who have other health issues related to sodium intake should exercise caution.

• Medical treatment
Kidney stones often requires medical treatment, depending on the severity of the condition. It is to note that a kidney stone some time may not cause any disturbance for years, but if it starts to infect the kidney, it can result into hospitalization of the patient. Medical treatment of kidney stone consist of screening of kidneys using imaging techniques such as ultra sound, CT scan , MRI, also blood screening for any positive infection and diagnosis which may include surgical procedure to remove the stone if required.

Stay healthy!

Kiran