World Alzheimer’s Day – Faces of Damentia

Did you know! Alzheimer’s disease is the most common form of Dementia (a general term used to describe group of symptoms affecting mental function)  This neurological brain disorder is named after a German physician, Alois Alzheimer, who first described it in 1906. And till date 36 million people worldwide have Alzheimer’s disease. There is one new case of dementia worldwide every seven seconds, and the number is set to rise to 65.7 million in 2030 worldwide and nearly 3.7 million people in India are suffering from dementia, and this number is set to double over the next 20 years, according to the World Health Organization (WHO).

Alzheimer’s disease affects your memory, thinking and even judgment badly, making you forget things quickly, which further hampers your ability to carry out even the most trivial day-to-day tasks. This problem arises when the nerve cells in your brain die due to aging, which affects the transmission of signals to the brain. The nerve cells die gradually over the years, so this ailment is most commonly seen in old people.

Common Symptoms:

·         Impaired memory

·         Afflicted thinking

·         Poor judgment

·         Disorientation and confusion

·         Tendency to misplace things

·         Excessive abstract thinking

·         Trouble in carrying out day-to-day activities

·         Personality and behavioral changes

·         Difficulty in following commands

·         Language problems and impaired communication

·         Bad visual skills as well as spatial skills

·         Lack of motivation and initiative

·         Changes in sleep patterns

More about Alzheimer’s

The progression of Alzheimer’s disease is different from patient to patient. In some people, the symptoms can worsen very quickly, within a span of a few years even; but for others, the same symptoms can take up to 20 long years to develop. In the early phase of the disease, long term memory is not affected, whereas short-term memory of the patient is seen to be impaired badly. The patient is most likely to forget recent conversations, and may ask same questions over and over again that had already been asked and answered before. Also, the patient forgets common language words during conversation. After being diagnosed for Alzheimer’s, the average period of survival of the patient is from 3-9 years.

Treatment

There is no sure cure for this disease till date, and also no identified process to slow down brain nerve damage. However, Alzheimer’s disease progression rate can be slowed down by some medications. If these medications and treatment is started at the early stage of the disease, then, it will be possible for your loved one to remain independent and function normally in the day-to-day life for a much longer span of time. If your loved one has developed any of the above mentioned symptoms, then it is important that you take him/her to the doctor immediately for diagnosis.

Is your loved one becoming forgetful of things or rather feeling confused doing activities of daily living?

Do I Need to Do Aerobic (Cardio) Exercise?

If you want to reduce your fatty curves and if you want your heart to strengthen and lungs to breathe more, then, you need to do cardio or aerobic exercises.

What It Is?

An aerobic exercise is any rhythmic activity which involves use of major muscle groups to help maintain your fitness. You can also call it the cardiovascularC exercise or the cardio respiratory exercise or even simply cardio. Some of the commonly performed aerobic exercises are walking, running, jogging, cycling, rowing, climbing on stairs, swimming, etc.

The Benefit Meter of Doing Cardio!

·         Repeated exercise causes increased demand for oxygen-rich blood  which can only be met with increased workload on your heart thereby making it stronger. 

·         Reduces blood pressure while resting.

·         Lowers the total cholesterol in your body.

·         Regular cardio exercise can increase your lungs capacity and make your breathing more efficient, as your ability to hold your breath longer increase. (new point)

·         Increased blood supply improves muscle power, endurance, and stamina.

Who Can Do?

Be it age 18–64, obese or lean weight or any gender is no bar to do aerobic exercises, but you must follow aerobic instructor advise before an aerobic workout. Being a woman, this is the best you can do for your body to stay fit and healthy.

Being a woman, this is the best you can do for your body to stay fit and healthy. Adults aged 18–64,

How Much to Do - FITT Principles?

With Cardio, always remember Frequency, Intensity, Time, Type.

·         Frequency: Start with 3 days a week with at most 2 days off between two subsequent sessions. Gradually increase to 5 days a week.

·         Intensity: For general health and weight loss benefits, moderate intensity is recommended, i.e., neither very easy, nor very intense.

·         Time: Aim for around 20 mins per session. Slowly and gradually, take this up to 60 mins at a stretch in one session, as per your built up endurance level.

·         Type: Any activity that can meet the above three requirements of frequency, intensity and time can be your pick for cardio.

  Determine How Effective Is Your Workout?

  

Moderately intense physical activities such as cycling and fast walking raise your heart beat rate & make you sweat. You can know this & assess your activity by a simple Talk Test. During moderate workouts, you will be able to talk but not sing. If exercising vigorously, u will be too breathless to talk. Did you know that 75 mins of vigorous physical activity (such as jogging, running, riding a cycle up road and aerobics) is same as 150 mins of moderately intense physical activity.

How to Go about It?

·         Consult your doctor before taking up an exercise regime

·         Choose a physical activity  of your choice. It can be cycling, swimming, jogging or even walking.

·         Remember to always warm up for 5 to 10 mins before you start an exercise session

·         Start slowly, listen to your body and then pick the pace to match your comfort level

·         Relax your muscles and cool down a bit for 5-10 mins after you finish the activity

·         Doing the same exercises everyday and getting bored? Try increasing the intensity, duration, or try some new exercises with help of your gym instructor 

Do you have a healthy heart to keep up with the pace of your activities of daily living?

Food safety is a priority year round

Whether it is your parent’s anniversary, your daughter’s first birthday or a friend’s pot-luck dinner party, one thing that is common to all these events is the yummy and tempting food! You simply cannot stop your taste buds from getting lured. But you can definitely stop the food borne bacteria from making way into your body system by keeping up with a few precautions. Events would not end, but with these precautions, you can be sure of a year round food safety, which are as follows:

•  Make it a habit to wash your hands before and after having food
•  Wash the surfaces of your cooking area
•   Avoid cross-contamination. For example, before touching food, remove rings and bracelets, use waterproof dressings to cover up cuts and sores, and wash your hands. When you can, use kitchen utensils not fingers for handling foods.
• All foods should be thoroughly cooked with the core temperature reaching at least 75℃.. Remember to cook the food properly. 
•  Store food in refrigerator when you have to eat it after long hours. And reheat to a temperature of 82°C for atleast two minutes before eating it.

Food Shopping with Safety

•  Use separate plastic bags to keep raw meat, sea food and poultry items, from other foods like raw juices helps to avoid bacterial contaminatio
•  Make the practice of checking the expiry date a second nature.
•  Checking the expiry date on food labels should be your default second nature.
•  Always remember that bacteria grow in high temperature, so refrigeration of food is must during summers

Cooking Precautions

• Wash your hands before you begin. Also, wash hands after you are done with the cooking. Always use warm water, soaps and paper napkins. Keep the utensils and kitchen slab clean. Chopper boards, knives etc., should always be cleaned before each use. Wash fruits and veggies adequately before cooking them. Remember, clean cooking is the right cooking.
• Refrigerate food if not to be eaten immediately. Leaving the food uncovered on the kitchen slab to cool down is not a good practice. Keep the food in uncovered container in refrigerator, and cover the container only when the food is below 45 degrees Fahrenheit.

Cautions while Serving

·         Use small platters to serve food to avoid prolonged exposure to air-borne contaminants.

·         Don’t keep the food at room temperature for long.

Safety Stores

·   Leftover food should be stored in refrigerator quickly.

·       Reheating of the leftover food should be done at 165 degrees Fahrenheit at least.

Are you following the healthy food safety precautions?

       

World Suicide Prevention Week

Suicide is often depicted as an acceptable and unavoidable reaction to disappointment, failure, and may be stress. The notion of suicide is pretty ambiguous and has been smeared with too many grey shades that this trend has been growing at an alarming rate. Media too has time and again glorified the act of suicide. Some says it’s a cowardly means, like running away from a problem. What really prompts a person to take this path?

Suicide never has one reason alone. But lack of stress management is always one of the root causes. Most people who felt that they have nothing to live for at some point, say they were so weighed down by pessimistic emotions that they saw no other way except suicide. Yet, with proper intervention & treatment, these people were able to move on in life as the bitterness passed.

Stress isn't intrinsically the villain. What other than stress can push you to ‘face the challenge’, and to improve yourself. Your body and mind should be tuned to know when stress becomes too much and intensifies suicidal feelings. And of course these stressors are so subjective that its difficult to pin down some common solutions. Reducing factors that compliments suicide is one simple way; be it at individual, familial or societal level.

If someone you know talks of suicide even in a joking manner, don’t take it lightly. If you cant get him/her to confide in you, keep a close watch and don’t hesitate to get professional help. According to WHO Statistics suicide is one of the leading causes of death among youth aged from 15 – 25. Is it because they are naturally more emotionally vulnerable or is it the skewed relationships or inability to cope with life’s setbacks?

Remember, steering of your life lays with you alone. So you took a wrong turn. Just turn back or go for a new road. Why would you crash yourself? We all have a cool & happening person inside us. You decide what you want to be, where you want to be and who you want to be with. If you cant cope with a ‘bad boss’, change your job. Find new friends. Talk to your family. Do what you need to do. Such a plethora of options to limit your stress! 

Hence, limit your stress, and find outlets to vent stress. Then there is no question of straying towards ‘danger zone’.

Commemorating the World First Aid Day on September 8th

In any emergency situation, you can be the first one to provide the necessary first aid to your dear one as it requires no real technical skills. A little courage and a bit of common sense can do the trick for you in saving your loved one's life. You can also minimize the damage due to casualties caused by day-to-day road accidents with simple first aid skills.

Break-Free from All Misconceptions on World's First-Aid Day

• Burns - Never apply butter or cream on any type of burns. The only first line treatment to prevent blister formation is cold running water on the affected area.
• Bone injury - If you are unable to move a limb, don't even try to move it. It might be broken. Place some cushioning material or some sort of support to prevent further injury and restrict limb movement before an x-ray can be taken.
• Bleeding from wound - It is a misconception that running water can put a hold on bleeding from a wound or injury; rather it will wash away the cells responsible for clot formation making the wound bleed more. A little pressure on to the wound area can control bleeding from the wound.
• Nosebleed - It is a myth that putting your head backwards can treat a nosebleed. Rather, pinching the nose at the end with the head forward and breathing through the mouth will certainly help. 
• Fallen tooth due to injury must be replanted immediately. Rinse off the root on tooth in water. Try putting the tooth in its position, or else put tooth in a cup of milk & rush to dentist.
• Moving an accident victim from vehicle is not as simple as it looks. It needs stringent training. Often well-meaning spectators end up making the injuries worse by attempting what they are not trained to do.

You are not required to put any heroic efforts, nor is any extensive training required to provide first aid to anyone. It is a matter of simple common sense, and a little knowledge that you can easily gather either by books, attending a first aid course, or through online media.

Mostly, manipulation or improvisation of the nearby handy materials along with best hygiene-friendly techniques can be your tools for saving a life.

Have you ever been through an emergency situation where you desperately required first aid? Please share your experience with Health on Move...

 

Eating to Energize

Are you feeling low in energy and unable to keep up with the activities of daily living? Is mental fatigue and stress keeps you away from performing your work duties? Is your diet sufficient for you to see the day through?

Right eating habits and hygiene-friendly cooking techniques can keep you in shape and physically active. At times you might find it little confusing as to what items you should eat and what foods you must avoid as there are innumerable mouthwatering recipes knocking on your door everyday.

Are you Feeling Rundown Following an Enticing and Adventurous Day?

Here you go with things that can tickle your muscles and help regain your strength!

• Having a handful of dry fruits within 10 minutes of waking up can supply your body with necessary magnesium to aid in conversion of glucose into energy.   
• Whole-grain bread in breakfast can be an energy booster with its essential carbohydrates which are preferred body fuels.
• 8-10 glasses of water intake can prevent your body from dehydration & reduce fatigue.
• Eating fresh fluid-filled fruits such as orange, apple, strawberries, grapes etc. is another perfect way of keeping yourself energetic and hydrated. 
• To boost your energy as well as mood, nibble at some chocolates. It will do the trick for you.
• Don’t pamper your sweet tooth too much as it may cause immediate spikes followed by a rapid drop in blood sugar levels, making you less energetic by the end of the day. 
• A whole-wheat cracker with peanut butter is a power snack that can keep up your energy level for longer periods.
• Whole-grain cereal with milk is another strategy.

If the above tips don't work for you and if your energy levels are constantly on the lower side, you must be missing out on some of the essential nutrients in your diet. Before it is too late, seek a doctor’s advice to prevent any unwanted harm to your body.

Low Blood Pressure or Hypotension in Women

If your feet and hands go numb after prolonged sitting or lying down or if your vision go blur when transferring from sit-to-stand or from lying down to sitting, this can be an indication for you to see a heart specialist. You might be dealing with low blood pressure or postural hypotension.

Your body needs to put the best effort against gravity to pump up the necessary blood that is required for you to stand. This causes a decline in your blood pressure. The sudden drop in blood pressure can cause dizziness, blurred vision, and uncomfortable feeling all over your body. You must seek immediate medical attention if you have a fainting spell upon rising.

What Low Blood pressure?

• Pregnancy - Right from the moment your urine pregnancy test turns positive, you will witness hypotension as your blood vessels start to dilate.
• Dehydration - Any spike in temperature, exhaustion due to heat, or chronic diarrhea and vomiting can lead to dehydration thereby lowering your blood pressure.
• Heart conditions - Continuous low blood pressure can be a result of heart condition. Unusually slow heart rate is a common cause of hypotension.  
• Severe blood loss - Any severe blood loss, whether menstrual loss or accidental injury, can lower your blood pressure, and you can end up having a life-threatening shock.  
• Medication-induced - Certain antihypertensive and antidepressants are known to cause hypotension.

 Preventing Hypotension 

• Engaging in cardio exercises such as brisk-walking, swimming, jogging, or bicycling or doing aerobic exercises can help improve your blood circulation and lower the chances of hypotension.
• Try to stay away from heat exhaustion when outdoors as extreme temperatures are known to cause dehydration and lowering of blood pressure.
• Replenish yourself with lots of liquids to stay protected from adverse effects of dehydration and hypotension. Add a little salt for increased water retention in your body.
• A 3-step-approach for any postural changes will be your best bet to prevent hypotension episodes. Or you can slow down your movements to prevent dizziness and fainting spells. 

“When did you last check your BP?”