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Dr K K Aggarwal

Women who eat lot of meat are prone to weight gain

By Dr K K Aggarwal
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Women who eat a lot of meat are apt to weigh more than those who do not. Previous studies have consistently shown that vegetarians are lighter and have a lower body mass index than their omnivorous counterparts.

A study from Brigham Young evaluated 284 premenopausal women, an average of 40 years old and did not smoke. The researchers separated the women into groups classified by low, moderate, and high meat intake per 1,000 calories consumed per day.

Over the 7–day study, the investigators found that the low–intake group ate less than 1.9 three–ounce servings of meat per day, as opposed to more than 3.18 servings for the high–intake group.

More than half (52.8%) of the women classified as having a high meat intake were obese, defined in this study as having greater than 35% body fat. Conversely, 37.3% of women in the moderate meat intake group were obese and only 15.6% of those in the low meat intake group were obese.

This was a cross–sectional study, so the findings do not show that meat causes obesity, while that could be the case, it could also be that obesity caused women to eat more meat – like more obese women following the Atkins diet, which is rich in meat.

There are a number of physiological mechanisms by which meat could fuel weight gain. Meat proteins may elevate insulin levels, and thereby growth factors, that could influence weight and percent body fat. It has also been shown that consumption of saturated fat – most of which comes from animal products – is associated with obesity.

It may be worth recognizing that eating less meat may be beneficial in a weight management program. It is possible to eat a healthy diet that is limited in meat. Alternative protein sources such as, lentils, nuts and legumes can provide sufficient protein and actually be beneficial in dieting.

The Science of Power

By Dr K K Aggarwal
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Power is the ability to influence others to get a work done the way you want it.

We have seen evolution in the way power works. There was an era when Brahmins ruled using the power of knowledge, then came the era of Kshatriyas, who ruled using physical power. This was followed by the age of Vaishyas ruling the world with the power of money and a time will come when Shudras will rule with the power of their work.

In one of his lectures, Deepak Jain from Kellogg’s said that the world has seen eras of physical power, economical power and the time has come that it will now be ruled by the power of human resources.

Former Governor of Mizoram AR Kohli, in one of his talks, said that there are four types of powers which govern the universe – physical power, economical power, the power of the chair (ego) and the power of the human resource, which is based on consciousness.

Everyone has these four inherent powers. The physical power is based on fear, tamas and rajas. The economical and the power of chair are linked to one’s ego and rajas. It is the power of human resource which is linked to the soul, consciousness and Satva.

The physical power is at the level of body, economic power is at the level of mind, the power of chair is at the level of intellect and ego and the power of human resources is at the level of soul. It is the power of human resource, which is based on Dharma and is universally accepted by all religions.

As per Mahabharata, the powers are the power of human resource (righteousness or Yudhishthir), power to remained focused (Arjun), power to fight injustice (Bheem), power to help others (Sahdev) and power to remain neutral during any adversity (Nakul).

In Vedic sciences, these powers are also defined as Ichhashakti (the power of desires to be with the consciousness), Kriyashakti (the power to do selfless work), gyanshakti (the power to learn about consciousness), chitta shakti (the power to take conscious based decisions) and anand shakti (the power for inner happiness).

The power of human resources talks about cultivating relationships. It is not based on the principles of survival of the fittest which is an animal behavior. The power of human resource believes in training and developing everyone to survive and become the fittest of the fit.

(Disclaimer: The views expressed in this write up are my own).

HCFI tips for managing obesity

By Dr K K Aggarwal
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  1. Cutting calories The key to weight loss is reducing how many calories you take in.
  2. Feeling full on less The concept of energy density can help you satisfy your hunger with fewer calories.
  3. Making healthier choices To make your overall diet healthier, eat more plant-based foods, such as fruits, vegetables and whole-grain carbohydrates.
  4. Physical activity Make exercise an important part of your daily routine. Start slow and increase the duration as you go along.

Spirituality is the key to health

By Dr K K Aggarwal
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To stay healthy, one needs to eat right, get plenty of exercise and rest, and avoid bad habits such as smoking. But, now it is said that “what you believe in” can have a big impact on health and longevity. There have been a lot of studies that show how patients with strong spirituality can improve their health from a variety of chronic conditions, like hypertension, heart disease, recover from surgery and more.

Research indicates there are real health benefits from spirituality.

  1. People with high levels of religious beliefs or spirituality have lower cortisol responses. Cortisol is a hormone released by the body in response to stress.
  2. Positive thinking produces nearly a 30% drop in perception of pain.
  3. Spirituality and the practice of religion have recently been associated with a slower progression of Alzheimer’s disease.
  4. Those who regularly attend organized religious activities may live longer than those who dont. Regular participation lowers mortality rate by about 12% a year.
  5. People undergoing cardiac rehabilitation are more confident and perceive greater improvements in their physical abilities if they have a strong faith.
  6. Increased levels of spirituality and religious faith may help substance abusers kick their habit.
  7. Spirituality stimulates the relaxation response. When the body is relaxed, the heart rate, blood pressure and breathing rate all go down, which decrease the bodys stress response.
  8. Spirituality can affect immune system function. Spirituality, faith, church attendance improves immune function in ways that can be measured, like an increase in white blood cells.
  9. Prayer heals the heart.
  10. Positive talking and thinking in the ICU produces better results.

Spirituality is what brings you peace and safety. It can be achieved through God or Goddess, nature, a beautiful sunset, a meditation, Pranayama, religious meeting, chanting, mind body relaxation, etc. Spirituality is something that can help all the way from promoting wellness to helping with recovery.

(Disclaimer: The views expressed in this write up are my own).

Spirituality is the key to health

By Dr K K Aggarwal
Filed Under Spirituality - Science Behind Rituals | Tagged With: , , , , | | Comments Off on Spirituality is the key to health

To stay healthy, one needs to eat right, get plenty of exercise and rest, and avoid bad habits such as smoking. But, now it is said that “what you believe in” can have a big impact on health and longevity. There have been a lot of studies that show how patients with strong spirituality can improve their health from a variety of chronic conditions, like hypertension, heart disease, recover from surgery and more.

Research indicates there are real health benefits from spirituality.

  1. People with high levels of religious beliefs or spirituality have lower cortisol responses. Cortisol is a hormone released by the body in response to stress.
  2. Positive thinking produces nearly a 30% drop in perception of pain.
  3. Spirituality and the practice of religion have recently been associated with a slower progression of Alzheimer’s disease.
  4. Those who regularly attend organized religious activities may live longer than those who dont. Regular participation lowers mortality rate by about 12% a year.
  5. People undergoing cardiac rehabilitation are more confident and perceive greater improvements in their physical abilities if they have a strong faith.
  6. Increased levels of spirituality and religious faith may help substance abusers kick their habit.
  7. Spirituality stimulates the relaxation response. When the body is relaxed, the heart rate, blood pressure and breathing rate all go down, which decrease the bodys stress response.
  8. Spirituality can affect immune system function. Spirituality, faith, church attendance improves immune function in ways that can be measured, like an increase in white blood cells.
  9. Prayer heals the heart.
  10. Positive talking and thinking in the ICU produces better results.

Spirituality is what brings you peace and safety. It can be achieved through God or Goddess, nature, a beautiful sunset, a meditation, Pranayama, religious meeting, chanting, mind body relaxation, etc. Spirituality is something that can help all the way from promoting wellness to helping with recovery.

(Disclaimer: The views expressed in this write up are my own).

HCFI tips for managing obesity.

By Dr K K Aggarwal
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  1. Cutting calories The key to weight loss is reducing how many calories you take in.
  2. Feeling full on less The concept of energy density can help you satisfy your hunger with fewer calories.
  3. Making healthier choices To make your overall diet healthier, eat more plant-based foods, such as fruits, vegetables and whole-grain carbohydrates.
  4. Physical activity Make exercise an important part of your daily routine. Start slow and increase the duration as you go along.

Be Positive, Be Different and Be Persistent

By Dr K K Aggarwal
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You should be not only positive, different but also persistent. Among the ten incarnations of Lord Vishnu, the first is a fish, which indicates to be different in life. The second incarnation is the tortoise, which indicates that you should be different but learn to withdraw when the need arises. The third is a boar, which indicates persistence.

The mantra of a successful life is to be positively different and persistent and yet learn to withdraw when the situation arises.

(Disclaimer: The views expressed in this write up are my own).

5 Ways to Use less Salt

By Dr K K Aggarwal
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  1. Use spices and other flavor enhancers such as spices, dried and fresh herbs, garlic and ginger, citrus, vinegars and wine. Flavors can be black pepper, cinnamon and turmeric to fresh basil, chili peppers, and lemon juice.
  2. Use the right healthy fats – from roasted nuts and avocados to olive, canola, soybean and other oils.
  3. Searing and sautéing foods in a pan builds flavor. Roasting brings out the natural sweetness of many vegetables and the taste of fish and chicken. If you do steam or microwave food, perk up these dishes with a finishing drizzle of flavorful oil and a squeeze of citrus.
  4. Get your whole grains from sources other than bread. White bread contains salt, not just for flavor but to ensure that the dough rises properly.
  5. Shop for raw ingredients with maximum natural flavor, thereby avoiding the need to add as much (if any) sodium. (Harvard)

Managing grief by free expressive writing

By Dr K K Aggarwal
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The loss of a loved is often painful. The resultant grief makes it hard to eat, sleep and leads to loss of interest in routine life affecting behavior and judgment.

Some can feel agitated or exhausted, to sob unexpectedly, or to withdraw from the world and others may find themselves struggling with feelings of sorrow, numbness, anger, guilt, despair, irritability, relief, or anxiety.

It is well known that disclosing deep emotions through writing can boost immune function as well as mood and well–being. Conversely, the stress of holding in strong feelings can increase blood pressure and heart rate and increase muscle tension.

One can write on a piece of paper, in your personal book, on the open website with nick name or keep it in the mind. One doesn’t have to preserve the emotions and can throw away the writings.

In absence of deeply troubling situations, such as suicide or a violent death, which are best explored with the help of an experienced therapist, one can choose writing as a way to express the grief.

  1. Start writing for 15 to 30 minutes a day for 3 to 4 days.
  2. Continue up to a week if it is helping.
  3. Continue writing for 15 to 30 minutes once a week for a month.
  4. Writing has stronger effects when it extends over for more number of days.
  5. Remember writing about grief and loss can trigger strong emotions (one may cry or feel deeply upset)
  6. Many people find journal writing valuable and meaningful and report feeling better afterward.
  7. Don’t worry about grammar or sentence structure.
  8. Truly let go. Write down how you feel and why you feel that way. You’re writing for yourself, not others. (Source Harvard News Letter)

(Disclaimer: The views expressed in this write up are my own).

Wound Hygiene

By Dr K K Aggarwal
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  1. Irrigation is the most important thing for reducing bacterial impact.
  2. Irrigation with warm normal saline or simple running tap water should be urgently done in every wound.
  3. Add dilute iodine or any aseptic solution if required.
  4. Irrigation can be low pressure or high pressure. At home low pressure injection is sufficient which can be done using any of the infant milk bottle.
  5. If there is a burn, irrigation should be done continuously till the burning disappears.
  6. In case there is a foreign body with irritation, continuous irrigation should be done till burning disappears.
  7. Do not forget to wash your hands with soap and water before cleaning the wound and wear medical gloves, if available.
  8. It is good idea to let the injured person clear his or her own wounds, if possible.
  9. Rinsing of the wounds should be done for at least 5–10 minutes.
  10. Cool water may feel better than warm water on the wound.
  11. If there is a mild bleeding, clean the wound first and then stop the bleeding.
  12. Moderate scrubbing can be done if the wound is very dirty.
  13. If there are foreign bodies or objects, remove them using a clear tweezers. Do not push the tweezers, deeply into the wound.
  14. Apply dressing and bandage to the wound as the need may be.

Direct all your energy towards the soul and nor the ego

By Dr K K Aggarwal
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The epic Mahabharata can also be understood as a science of inner Mahabharata happening in everybody’s mind.

Lord Krishna symbolizes the consciousness and the five Pandavas, the five positive qualities of a person namely, righteousness (Yudhishthir), focused (Arjuna), power to fight injustice (Bheem), helping others (Sahdev) and learning to be neutral in difficult situations (Nakul). Panchali indicates the five senses, which can only be controlled when these five forces are together.

Dhritrashtra symbolizes ignorance, Dushasan negative ruling quality (dusht while ruling) and Duryodhana (dusht in yudh) one who is not balanced in war.

Conscious-based decisions need to be taken to kill the negativity in the mind. Every action, if directed towards the consciousness or the soul, is the right action. To kill all the 100 Kauravas (the 100 negative tendencies a person can have) controlled by Duryodhan and Duhshasan along with Shakuni (the negative power of cunningness), positive qualities have to be redirected towards consciousness and take right decisions.

The five Pandavas (positive qualities) made soul (Lord Krishna) as their point of reference (Sarthi) and won over the evils (Kauravas).

Bhishma Pitamah, Karna and Dronacharya, individually all had winning powers; but, they all supported negative thoughts and made Duryodhana as their point of reference and ultimately had to die.

The message is very clear – if one directs his or her positive powers towards ego as the reference point in long run, they will be of no use and, in fact, will be responsible for one’s destruction.

Ravana too was a great scholar but he directed all his energies and powers towards his ego and ended up in misery.

Therefore, one should cultivate a positive mental attitude, positive thoughts instead of directing them towards desire, attachment or ego and should direct them to soul/consciousness for a positive outcome.

(Disclaimer: The views expressed in this write up are my own).

HCFI tips for fasting

By Dr K K Aggarwal
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  1. Plan your diet especially if you have medical conditions such as diabetes and hypertension. Do not skip your medication schedule. Keep a healthy snack handy for those cravings.
  2. Keep yourself hydrated by drinking water, coconut water, green tea, buttermilk, and lime juice. Avoid aerated drinks.
  3. Avoid gorging on salty ‘vrat snacks’. Eat something that is boiled or roasted instead.
  4. Use rock salt in your food instead of usual salt as it helps in better mineral absorption. It is also beneficial for those who have high or low blood pressure.
  5. Eat lighter meals as these can aid digestion.
  6. For dessert, you can try eating dates or fruit yogurt. Also, add honey instead of sugar.
  7. Eat lots of fresh fruits and vegetables.

Five types of people from Nastik to Astik

By Dr K K Aggarwal
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Following are the five types of people:

  1. Nastik: Those who do not believe in God.
  2. Astik: For whom God exists.
  3. Those for believe that God also exists in them (I and the God are the same)
  4. Tat Tvam Asi(God not only exists in me but also in you)
  5. God is in everybody

People who believe that God exists are fearful people and they always fear God. People who see God in themselves, live a disciplined Satvik life and do not indulge in activities that are not God-friendly. People who believe that God is not only in them but also in you, treat every person the same way as they treat themselves. People for whom God is everywhere always work for the welfare of the society.

(Disclaimer: The views expressed in this write up are my own).

Preventing a Peptic Ulcer

By Dr K K Aggarwal
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An ulcer is a breakdown in the lining of the stomach or the first part of the small intestine. A type of bacterial infection (Helicobacter pylori) is the most frequent cause, but lifestyle factors may also raise the risk. The following preventive steps may ward off a peptic ulcer:

  1. Limit alcohol to no more than two drinks daily.
  2. Stop smoking or chewing tobacco.
  3. If you need to take painkillers, avoid anti-inflammatory drugs (NSAIDs) such as naproxen, ibuprofen or aspirin.
  4. Consider, with your doctors approval, paracetamol instead.

Think Differently

By Dr K K Aggarwal
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There are three ways to manage stress. One is to think opposite, second is to think different and the third is to think positive.

Thinking opposite was advocated by Patanjali, thinking differently by Adi Shankaracharya and thinking positive by Gautam Buddha. Out of three approaches, the Indian Vedic philosophy focuses on thinking differently. Thinking positive and thinking opposite may not be feasible at the time of any adversity.

Thinking differently has been emphasized in mythology at multiple places. The 10 heads of Ravana, five heads of Brahma, elephant head of Lord Ganesha, fish incarnation of Lord Vishnu and third eye of Lord Shiva remind us of the principle of thinking differently.

We can see or analyze a person or a situation with the eyes of our physical body (physical eye) or eyes of the mind (thinking and analyzing) and eyes of the soul (conscious-based decision).

Lord Buddha once said that a good action should be based on truth, should be necessary and bring happiness both for the person doing it and the society.

The 3H principle advocated in the West is also based on the same principle, which means before any action think from your Head and from the multiple options available, choose from the Heart and then order the Hands to do the job.

The first incarnation of Lord Vishnu, fish, indicates the capacity of swimming against the stream. The third eye of Lord Shiva symbolizes thinking from the mind and choosing the right answer from the heart. The 10 heads of Ravana and five heads of Brahma also denote thinking to get multiple options.

The example of thinking differently comes from the dialogue between Urvashi and Arjuna. Once Urvashi in a mind full of Kama went to Arjuna and said “If you are not going give me a son like you today, I am going to curse you”.

Arjuna was in a dilemma but he thought differently and said – “Why do you want to wait for 25 years to get a son like me from today I am your son, Mother.”(Disclaimer: The views expressed in this write up are my own).