Sub Logo

Dr K K Aggarwal

Traditional Ayurveda cooking recommends low heat cooking and now a western study endorses it.

Low-temperature cooking reduces insulin resistance among overweight women as per a 4-week study published in the journal Diabetes Care by Alicja B. Mark, PhD, from the department of nutrition, exercise and sports, faculty of science, University of Copenhagen, Denmark, and colleagues.

Cooking at high temperature, such as with baking, roasting and frying, induces formation of advanced glycation end products (AGEs), which are associated with inflammation and believed to impair glucose metabolism in patients with type 2 diabetes. Common high-AGE foods include bakery products, cooked meat and roasted coffee.

In the study, patients randomized to a high-AGE diet were instructed to fry, bake, roast, or grill their food, eat bread with the crust and choose other high-AGE foods from a list. The low-AGE group was told to boil or steam their food, eat bread without the crust, and choose lower-AGE foods from a list. They were also randomized to supplements of either fructose or glucose.

At 4 weeks, no effect was seen from fructose or glucose on insulin resistance, as assessed by the homeostasis model assessment of insulin resistance (HOMA–IR) and the calculated insulin sensitivity index (ISI) or on any secondary measures. But the AGE content of the diet did make a difference. Weight, BMI, and waist circumference all decreased in both the high- and low-AGE groups, but to a greater degree among those in the low-AGE group compared with the high-AGE group. Overall, the low-AGE group consumed about 15% more protein, 10% more carbohydrates, and 22% less fat than did the high-AGE group.

  • Avoid smoking or quit the habit altogether.
  • Aim at getting 30 minutes to 1 hour of exercise at least 5 days a week.
  • Eat a heart-healthy diet rich in fiber.
  • Avoid saturated fat in any form.
  • Maintain a healthy body weight.
  • Keep your blood sugar, blood cholesterol and blood pressure under control.
  • Manage stress through meditation and activities such as yoga.

Slowly add fiber to diet

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | No Comments»

Fiber is a plant substance that is required for a healthy diet. Lots of fiber is needed each day to help reduce the risk of heart disease, improve digestion, prevent constipation and maintain a healthy body weight. Fiber can be found in fruits, whole grains and vegetables. Most adults should eat at least 20 to 35 grams of fiber every day; though the doctors say most people only eat about half as much. It’s best to slowly increase the fiber in your diet instead of piling it on all at once. A sudden increase in fiber intake can cause abdominal discomfort. Fiber intake should be at least 14 grams per 1000 calories daily; higher fiber intake may improve glycemic control. Saturated fat should be less than 7 percent of calories and there should be minimal trans fat. Total cholesterol should be less than 200 mg daily. There is an average fall of 1.2/1.3 mmHg blood pressure with average 10 gram intake of fiber. Certain soluble fibers (psyllium, pectin, wheat dextrin and oat products) reduce bad LDL cholesterol. Every gram increase in soluble fiber reduces LDL cholesterol by an average of 2.2 mg/dL.

The message is incorporation of greater amounts of fiber, in which carbohydrate is derived from unprocessed whole foods.

  • Brush your teeth twice daily. Brushing helps in preventing the build-up of plaque and bacteria which can cause tooth decay and periodontal diseases.
  • Floss every day as flossing helps clean the crevices where the brush can’t reach.
  • Eat a healthy diet. Avoid sugary and starchy foods as sugar in such foods reacts with the bacteria in saliva to form an acid that erodes the tooth enamel leading to tooth decay.
  • The tongue too harbors bacteria. Therefore, it is a good idea to invest in a tongue scraper and clean it each time you brush your teeth.
  • Consult a dentist if your gums are inflamed or if they bleed. Do not ignore any pain in the teeth and/or gums.
  • Get your teeth checked every six months. Dental cleaning and check-up twice a year is imperative.

Nail Hygiene

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | No Comments»

  • Nails can harbor dirt and germs and contribute to the spread of many infections.
  • Keep nails short.
  • Trim nails often.
  • Scrub the underside of nails with soap or water each time you wash your hands.
  • Clean any nail grooming tools before use.
  • Nail grooming tools should be sterilized before use in saloon.
  • Avoid biting nails.
  • Avoid chewing nails.
  • Avoid cutting cuticles as they act as barriers to prevent infection.
  • Never rip or bite a hang nail, instead clip it with a clear sterilized nail trimmer (a hang nail is small torn piece of skin next to finger nail or toe nail).
  • Infections of the finger nails or toe nails are often characterized by swelling of the skin or thickening of the nail. These infections may be serious in some cases and need to be treated by a doctor.

Human body needs servicing too!

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , , , | | Comments Off on Human body needs servicing too!

While automobile vehicles need preventive servicing every three months, the human body needs it every two months.

According to Ayurveda, the seasons change every two months, approximately in the middle of the month.

Ayurveda describes these changes and precautions to be taken in great detail. The current makar rashi season, which starts today with sun changing its direction northwards resulting into lengthening of day and shortening of night time needs many lifestyle changes to balance health and prevent diseases. Vata gets aggravated, kapha gets accumulated and pitta gets depleted in this season.

In allopathic language, pitta denotes metabolic functions, vata signifies movement functions and kapha stands for secretory functions of the body.

Lohri, Makar Sankranti and Pongal are celebrated with khichdi, milk, gur, bhaat, sesame (Til) laddu, light hot food and beverages, etc., all indicating measures to reduce vata and kapha and to increase pitta in the body.

Keep your baby safe and healthy – 4 tips from the CDC

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , | | Comments Off on Keep your baby safe and healthy – 4 tips from the CDC

The Centers for Disease Control and Prevention (CDC) reports that there are about 3,500 sleep-related deaths among US babies each year.

These 4 simple sleep tips from the CDC and the American Academy of Pediatrics (AAP) can help keep your baby safe and healthy:

  1. Babies should always be placed on their back to sleep — for naps and at night.
  2. Use a firm sleep surface, such as a mattress in a safety-approved crib.
  3. Keep soft bedding such as blankets, pillows, bumper pads, and soft toys out of baby’s sleep area
  4. Have baby share your room, not your bed.

Beware of Synthetic Milk

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on Beware of Synthetic Milk

  • It is not milk and is made up of urea, caustic soda, refined oil (cheap cooking oil) and common detergents.
  • Detergents are used as they emulsify and dissolve the oil in water giving the frothy solution, the characteristic white colour of milk. Refined oil is used as a substitute for milk fat. Caustic soda is added to the blended milk to neutralize the acidity and preventing it from turning sour during transport. Urea/sugar are added for solid–not–fat (SNF), to provide whiteness in milk and natural milk taste.
  • It looks like natural milk, except in taste and nutritional qualities.
  • It is normally mixed with milk and then sold in the market.
  • It is carcinogenic in humans.
  • Urea and caustic soda can harm liver and kidneys.
  • Caustic soda with high sodium content is harmful for patients with high blood pressure.
  • Caustic soda also deprives the body from utilizing lysine, an essential amino acid in milk, which is required by growing babies.

Seven Common Causes of Forgetfulness

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , | | Comments Off on Seven Common Causes of Forgetfulness

  1. Lack of sleep is the most common cause. Too little restful sleep can also lead to mood changes and anxiety, which in turn can contribute to memory impairment.
  2. Many drugs can affect memory, which includes tranquilizers, antidepressants, blood pressure drugs and anti–allergic drugs.
  3. Low functioning thyroid can affect memory.
  4. Drinking too much alcohol can interfere with short–term memory.
  5. Stress and anxiety can lead to memory impairment. Both can interfere with attention and block the formation of new memory or retrieval of old memories.
  6. Forgetfulness can be a sign of depression or a consequence of it.
  7. If you are vegetarian, vitamin B12 deficiency can cause memory impairment.

Some precautions to stay healthy during the winter months

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on Some precautions to stay healthy during the winter months

  • To prevent winter depression, sit in the sunlight for long or stay in indoor spaces with illuminated light.
  • Early morning blood pressure is higher in winter than in the summer months. Therefore, people with high blood pressure should ask their doctor to increase their blood pressure medicine during the winters.
  • There are more heart attacks in the winter months than in the summer months and therefore, any chest pain especially in the morning in winter should not be ignored.
  • Avoid food that is excessively sweet, sour or salty during the winter season.
  • Everyone should ask their doctor for pneumonia and flu vaccine.
  • Pneumonia during the winters can be deadly in very young and old people. Flu vaccine should be given to all high risk individuals, especially, people with asthma, diabetes and heart diseases.
  • During the winters, one should avoid sleeping in closed rooms with electric gadgets like heaters on
  • Check the earthing of all the electric devices especially the geyser
  • Avoid using sugar while preparing sweets; instead one can use either Stevia or jaggery especially in Gajar Ka Halwa.
  • Avoid switching from one temperature to another without giving the body enough time for adjustment.
  • Vitamin D is essential for good health. Each person should spend 40 minutes in the sunlight each day, especially before 10 am and after 4 pm.

Tips to prevent type 2 diabetes

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , | | Comments Off on Tips to prevent type 2 diabetes

  • Do not eat white refined carbohydrates.
  • Eat less at a time.
  • Work out at least 30 minutes a day.
  • Eat plenty of green bitter vegetables
  • Eat a high fiber diet.
  • Do not eat trans fats in food.

Poor hygiene habits may lead to typhoid

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on Poor hygiene habits may lead to typhoid

Typhoid fever is caused by a bacteria Salmonella typhi and is transmitted through the ingestion of food or drink contaminated by the feces or urine of infected people.

Flying insects feeding on feces may occasionally transfer the bacteria through poor hygiene habits and public sanitation conditions. Though the cases occur all through the year, the number is higher during the summer and rainy seasons.

Symptoms usually develop 1 to 3 weeks after exposure, and may be mild or severe. They include high fever, malaise, headache, constipation or diarrhea and enlarged spleen and liver. A healthy carrier state may follow acute illness.

Typhoid fever can be treated with antibiotics. However, resistance to common antimicrobials is widespread. Healthy carriers should be excluded from handling food. Sanitation and hygiene are the critical measures that can be taken to prevent typhoid.

  • Typhoid does not affect animals and therefore transmission occurs only from human to human.
  • Typhoid can only spread in environments where human feces or urine are able to come into contact with food or drinking water.
  • Careful food preparation and washing of hands are crucial to preventing typhoid.
  • Typhoid fever in most cases is not fatal.
  • Prompt treatment of the disease with antibiotics reduces the case–fatality rate to approximately 1%.
  • When untreated, typhoid fever may persist for 3 weeks to a month.
  • Resistance to common antibiotics is now common.
  • Typhoid that is resistant to common antibiotics is known as multidrug-resistant typhoid (MDR typhoid).
  • Ciprofloxacin resistance is an increasing problem, especially in the Indian subcontinent and Southeast Asia.
  • Azithromycin is a new drug for drug–resistant typhoid.
  • Typhoid vaccine taken every three years is the best preventive approach.

About thyroid gland

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on About thyroid gland

  • Low functioning thyroid is a new epidemic of the society affecting more than 3% of people. If thyroid function is low, it causes weight gain, loss of energy, cold intolerance and menstrual irregularities in women.
  • All people who are aged 50 and above should have their thyroid profile (TSH test) done to look for thyroid deficiency.
  • In younger people, or in cases of infertility, menstrual irregularity, pregnancy, weight gain, one should check for thyroid deficiency.
  • Iodized salt should be used to prevent thyroid deficiency.
  • Non–iodized salt is only used in two conditions: firstly in patient with thyroid inflammation and secondly, while doing Jalneti in naturopathy, a yoga–related nasal wash technique.
  • In pregnancy, even mild thyroid deficiency can affect the growth of fetus hence dose requirement of thyroid medicine is much higher in pregnancy than in non–pregnancy.
  • In the elderly, the dose of thyroid medicine to be started is always low as compared to one in the adults.
  • If thyroid deficiency is untreated, osteoporosis (thickening of bone) and/or atrial fibrillation (irregular and fast heart rate) may result. Osteoporosis can cause recurrent fractures and atrial fibrillation may cause brain paralysis.
  • In Allopathic medicine, thyroid deficiency is treated by synthetic T4 hormone replacement. In TFSP, thyroid extracts are available, which contain both T4 and T3 potential drugs.
  • In Ayurveda, thyroid stimulant drugs are available but they are effective only if some amount of thyroid gland is available.
  • As per Ayurveda, eating soya and drinking water from copper vessel is good for thyroid.

Clinicians should aggressively treat unhealthy lifestyles

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on Clinicians should aggressively treat unhealthy lifestyles

Unhealthy behaviors should be managed as aggressively as hypertension, high cholesterol, and other heart disease risk factors, according to an American Heart Association policy statement published in the journal Circulation.

Doctors should create “interprofessional practices” to connect patients with behavior-change specialists.

They must implement five As when caring for patients

  1. Assess a patient’s risk behaviors for heart disease
  2. Advise change, such as weight loss or exercise
  3. Agree on an action plan
  4. Assist with treatment
  5. Arrange for follow–up care.

5 steps to lower Alzheimer’s risk (HealthBeat)

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , | | Comments Off on 5 steps to lower Alzheimer’s risk (HealthBeat)

  1. Maintain a healthy weight.
  2. Check your waistline.
  3. Eat mindfully. Emphasize on colorful, vitamin-packed vegetables and fruits; whole grains; fish, lean poultry, tofu, and beans and other legumes as protein sources; plus healthy fats. Cut down on unnecessary calories from sweets, sodas, refined grains like white bread or white rice, unhealthy fats, fried and fast foods, and mindless snacking. Keep a close eye on portion sizes, too.
  4. Exercise regularly. Aim for 2½ to 5 hours weekly of brisk walking (at 4 mph) or try a vigorous exercise like jogging (at 6 mph) for half that time.
  5. Keep an eye on important health numbers. In addition to watching your weight and waistline, keep a watch on your cholesterol, triglycerides, blood pressure, and blood sugar numbers.