#Run! There is nothing like #running

Running is a form of exercise that doesn’t require much investment and also burns more calories than other cardiovascular exercises.

Woman-jogging-jpgIf you’re a novice runner, here are a few tips that will have you running miles without much difficulty

Start slow and gradual
Usually, when people decide to take up running as a form of exercise, they start running for a long period of time instead to starting slow and gradually increasing the duration. This leads to them getting burnt out and quitting soon. If you tend to overdo something, you come to a saturation point when you can’t workout anymore. So avoid focusing on the distance you’re covering, instead focus on the movement. Moreover, you can also incorporate run/walk intervals to help increase your cardiovascular endurance. For example, walk briskly for two minutes, run for one minute and repeat.

Use the right technique
Developing the right technique is of utmost importance. Run lightly on your feet and use your butt and abdominals for movement. Warm up with functional movements such as squats, lunges and jumping jacks. Once the warm up is done, you can do a little bit of stretching of your hips, hamstrings and calves. This will help you run with extra effort.

Wear proper footwear
Wearing the right kind of footwear is very essential when you start running. For this, you can go to a footwear store that specialises in sports footwear. Be cautious while purchasing your pair of sport shoes because if you end up making a wrong choice you can end up with an injury or a twisted ankle. So see to it that your shoes are not only comfortable but also give you a great grip.

Vary your routine
This is one tip every fitness trainer would surely give you. Cross training and varying routines keeps your joints from injuries due to overuse. You can add some sport activities like badminton, swimming and elliptical workout to your routine; anything that doesn’t replicate running. Moreover, varying routines also has another benefit – it helps you lose weight faster. Do not get your body used to one specific exercise.

Have your friends joining you
When it comes to running, you need not have a partner who’s equally skilled or has great stamina. Everyone is welcome. So if you’re bored running alone, you can ask your group of friends to join you. This will not only motivate you but you’ll also become a regular at it. On days you don’t feel like stepping outside home, your friends will motivate you and make you stick to the routine.

7 super #ways you won’t have #breast #cancer

Here are 7 ways to reduce your risk of developing breast cancer!

Breast-cancer-jpgIn the last 25 years, the incidence of breast cancer among Indian women has risen.

According to information available on the Tata Memorial Hospital’s website worldwide, breast cancer is the most common of all cancers and is the leading cause of cancer deaths. In fact, a recent study of breast cancer risk in India revealed that one in 28 women develops breast cancer during her lifetime. This is higher in urban areas (one in 22) compared to rural areas, where the risk is lower at one in 60 women.

But there is no single cause, says Lester Barr, breast cancer surgeon and chairman of the UK-based charity Genesis Breast Cancer Prevention. “Breast cancer is caused by the interplay of your genes, the environment you live in and lifestyle factors.” In addition to going for mandatory screenings and tests, you can make lifestyle changes to lower your risk.

1. Do house work: Experts say that being active reduces a woman’s risk of breast cancer. Exercise reduces the number of fat cells, which are responsible for the release of hormones such as oestrogen and testosterone. It is these fat cells that are thought to encourage tumour growth. Eluned Hughes, head of public health at UK’s Breakthrough Breast Cancer, says, women should aim for 30 minutes of moderate physical activity a day. This can reduce breast cancer risk by at least 20 per cent. Anything that gets your heart rate up and leaves you feeling a bit out of breath will do, so tackle every day chores like dusting the house with gusto.

2. Breastfeed your baby: Women who breast-feed for a year over their lifetime, not necessarily continuously, are five per cent less likely to develop breast cancer than those who don’t breast-feed at all, an analysis of cancer statistics by the World Cancer Research Fund found. The longer a woman breast-feeds, the lower her chances of getting the disease. It’s thought that breast-feeding lowers the levels of cancer-related hormones in the mother’s blood. When breast-feeding ends, the body gets rid of damaged cells that could turn cancerous.

3. Drink less booze: Regularly drinking alcohol increases your risk of developing breast cancer and the more drinks you have each day, the greater your risk will be,” says Highes. Try simple measures to reduce how much you drink. Have one glass instead of two, enjoy alcohol-free nights and drink from smaller wine glasses to reduce your units.

4. Curtail night shifts: Women who work at least three night shifts a week for six years or more are twice as likely to develop breast cancer, Danish researchers claim. But more research needs to be done. UK’s Health and Safety Executive has commissioned a study that is due to be published in 2015 and should help find more answers.

However, docs say it’s not clear if it’s the unhealthy behaviour caused by working night shifts, like eating poorly and being inactive, that’s the possible cause, rather than the shift work itself. Women, therefore, need to think about their overall lifestyle, whatever hours they work.

5. Reduce cholesterol: Women who take statins (drugs that lower cholesterol levels) for more than a decade face doubling the risk of developing invasive ductal carcinoma, or IDC, the most common type of breast cancer, according to the Fred Hutchinson Cancer Research Center. While studies suggest the short-term use of statins appears to have a protective effect against breast cancer, in the long run, statins may damage certain chemical pathways that lead to the growth of tumours. However, do not stop taking statins without consulting the doctor.

6. Avoid unhealthy chemicals: Don’t use canned food and drinks and don’t microwave food in plastic containers, warns nutritionist, Conner Middelmann-Whitney. They contain chemicals that behave like oestrogens, increasing breast cancer risk. High temperature barbecuing, grilling or frying meat can trigger the production of acrylamide that also increase cancer risk so try to cook meat gently and make an effort to avoid preserved meats as well.

7. Step out in the sun: Natural sunlight is the best way of increasing stores of vitamin D, which can lower your risk of breast cancer, say Canadian researchers. Laboratory tests suggest breast cells can convert vitamin D to a hormone that has anti-cancer properties. This advice should, however, be balanced against the risk of developing skin cancer from sun exposure.

Are you leading a #healthy, #happy #life?

For your physical and emotional well-being, follow these basic rules.

Are-you-leading-a-healthy-happy-lifeEat home-cooked meals: Restaurants have become an essential part of urban landscape. And eating out is big biz now in cities. But if you want to have a healthy lifestyle then cook a healthy meal at home. Nothing beats a home cooked meal. Not only you will save money, you will be better off on health front.

Drink water: Even though you are not feeling thirsty (just because you are working in an air-conditioned office), keep on drinking water. Water helps flush your body of toxins and carries essential nutrients to your cells.

Get moving: Find something you love doing. Whether it’s yoga, jogging, swimming, or playing basketball, pick an activity you really like and start doing it. Don’t let yourself go slack on exercises. Don’t just be a couch potato at home. Exercises are great mood elevators. So, enjoy stretching your muscles.

Live in the present: Worrying has never solved any problem. Nor will it ever. So, learn to live in the present and find a solution to your problem instead of wasting your energy on worrying.

Maintain relationships: There is great wisdom is the saying ‘Man is a social animal.’ So, have a healthy happy life by staying in touch with your family and friends. Maintaining close relationships go a long way in being happy.

#Kidney #disease is a #ticking #timebomb

Here are some alarming statistics about various ailments in India:

Times-Article-advt-1 in 10 individuals are suffering from some form of Kidney Disease – 1 in 7 are suffering from Diabetes – 1 in 5 are suffering from High BP -50 per cent of Kidney diseases are due to Diabetes & Hypertension.

Truly, we are sitting on a ticking timebomb about to explode.

Kidney failure is increasingly seen as Chronic Kidney disease (CKD) & is soon becoming an epidemic. Most people tend to view Kidney disease in isolation. They think it can be cured by medicines and in the very long term it can be controlled or managed by dialysis.

What most of them don’t realise is the fact that kidney failure or CKD ( Chronic Kidney Disease ) is not just a result but also a symptom for various other serious diseases. CKD could cause Chronic Heart Disease. This happens because in a patient with weak kidneys, the heart has to pump more and is stressed more. This can result in Heart Attacks and other complications.

Tragically, CKD is no longer restricted to urban society it’s prevalence is almost the same in rural India The social implication of advanced CKD or ESRD (End Stage Renal Disease):
ESRD is a devastating medical, social & economic problem for patients & their families. In India a large number of these patients are young and are the sole bread winner of their family. In one study it was calculate that 63 per cent of these patients were supported by charity, 26 per cent received loans, 34 per cent sold assets, land etc. or combined these 3 resources to obtain treatment and barely 5 per cent could afford treatment on their own. Thus India cannot afford treatment of ESRD.

Can we change this scenario?
The answer is a resounding Yes! – It can happen only by prevention of Kidney disease. We know that the common causes of CKD in India are as follows: 1.Diabetes 2.High BP 3.Over the counter use of painkillers & various drugs, chemicals, bhasmas, etc. which damage the Kidneys. 4.Chronic infections in the Kidney. 5.Stones damaging the Kidney 6.Congenital disease of Kidney, like polycystic Kidneys.

Majority of these causes are preventable or controllable
Primary Prevention: Patient Education 1.He has to be informed that Diabetes & BP need lifelong care, control & follow up with doctors 2.Once the BP or sugar is controlled with drugs, drugs should not be stopped as this control is due to medicines and has not occurred naturally. 3.Drugs may have a few side effects, but the illness has life threatening implications, so one should be more scared of the disease than its medication. 4.Kidney disease is a silent killer and will have no symptoms & hence regular health checkup every year is required for detection of CKD. 5.Simple and inexpensive tests of BP, Blood Sugar, Urine Routine and Serum Creatinine can detect Diabetes, BP & CKD & should be done at least in high risk patients.

Secondary prevention: 1.Having diagnosed to have high BP, diabetes or CKD, you need lifelong care & follow up with doctors 2.Once you have Protein leakage or mild Kidney Disease then Diet control, Lifestyle changes & certain medications like ACE inhibitors or ARBs can control or slow down the progress of Kidney Disease & delay or avoid dialysis.

Contributed by:

Dr. Umesh Khanna MD,DNB (Nephro) Nephrologist & Chairman Mumbai Kidney Foundation