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Dr K K Aggarwal

Formula of 80 to live up to 80

By Dr K K Aggarwal
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  • Keep lower blood pressure, low-density lipoprotein (LDL) ‘bad’ cholesterol, fasting sugar, resting heart rate and abdominal girth all below 80.
  • Keep kidney and lung functions >80%.
  • Walk 80 min a day, brisk walk 80 min/week with a speed of at least 80 steps per min.
  • Eat less and not more than 80 gm or mL of caloric food each meal.
  • Take 80 mg statin for prevention, when prescribed.
  • Keep noise levels below 80 dB.
  • Keep particulate matter PM 2.5 and PM 10 levels below 80 mcg per cubic meter.
  • Achieve 80% of target heart rate when doing heart conditioning exercise.

Harvard Medical School’s 4 exercising tips for people with diabetes

By Dr K K Aggarwal
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Get a “preflight” check

  • Talk with your doctor before you start or change a fitness routine, especially if you are overweight or have a history of heart disease, peripheral vascular disease, or diabetic neuropathy.
  • A complete physical exam and an exercise stress test are needed for people who are 35 or older and who have had diabetes for more than 10 years. The results can help determine the safest way for you to increase physical activity.

Spread your activity throughout the week

  • Adults should aim for a weekly total of at least 160 minutes of moderate aerobic activity, or 80 minutes of vigorous activity, or an equivalent mix of the two.
  • Be active at least 3 to 5 days a week.

Time your exercise wisely

  • The best time to exercise is 1 to 3 hours after eating, when your blood sugar level is likely to be higher.
  • If you use insulin, it’s important to test your blood sugar before exercising. If it is below 100 mg/dL, eat a piece of fruit or have a small snack to boost it and help avoid hypoglycemia. Test again 30 minutes later to see if your blood sugar level is stable.
  • Check your blood sugar after any particularly grueling workout or activity.
  • If you use insulin, your risk of developing hypoglycemia may be highest 6 to 12 hours after exercising.
  • Do not exercise if your blood sugar is too high (over 250).

Be prepared

  • Should you experience a medical problem while exercising (or at any time), it is important that the people who care for you know that you have diabetes.
  • Keep hard candy or glucose tablets with you while exercising in case your blood sugar takes a sudden nosedive.

Exercise impact on the knee

By Dr K K Aggarwal
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Different exercises produce different impacts on the knee joints. The best and safest exercises causing minimum impact on the knee for patients post knee replacement or knee arthritis are walking, biking, hiking, riding an exercise bike, riding an elliptical trainer and walking on the treadmill. In sports one can play doubles tennis and not singles. One can also participate in downhill or cross–country skiing.

The maximum stress–producing exercises are jogging and golf swings.

Impact

  • Biking generates the least force, producing impact of about 1.3 times the person’s body weight.
  • Treadmill walking was next best, producing forces of 2.05 times the body weight.
  • Walking on level ground generated forces of 2.6 times the body weight.
  • A game of tennis produces forces of 3.1 to 3.8 times the body weight; serving produces the highest impact.
  • Jogging produced forces of 4.3 times body weight.
  • Golf swings produces forces of 4.5 times body weight on the forward knee and 3.2 times body weight in the opposite knee

Some health tips from HCFI

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  1. Be aware of the products you use in your home and on your skin. For example, cleaning products with harsh chemicals.
  2. Eat healthy and include lots of fresh fruits and vegetables in your diet. They contain fibre and substances that can help in flushing toxins out of your system.
  3. Take steps to combat stress as this lowers your immune system function. Exercise, sleep well, and meditate. You can also opt for yoga to get rid of stress.
  4. Sleep well as it reduces cortisol produced by the body during stress. It also balances leptin, which determines how much food we eat. If our leptin is off balance, most likely the body will feel that it never gets enough food, which leads to overeating.
  5. Reduce or quit smoking and drinking.

Facts about exercise

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  • Exercise for 80 minutes a day and brisk exercise 80 minutes a week.
  • The speed of walking should be at least 80 steps per minute.
  • Do resistance or weight-bearing exercises twice in a week.
  • Avoid doing strenuous exercises for the first time in life after the age of 40.
  • Ayurveda says that one should exercise according to his or her body type.
  • Patients with diabetes should not exercise if blood sugar is lower than 90.
  • In conditions of smog, avoid walking early in the morning till sunlight appears.

Some diet tips from HCFI

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  1. Eat a variety of foods from each food category, like fruits, vegetables, and lean meats. If you think you need vitamin supplements, check with your doctor first.
  2. Keep your weight in the healthy range for your age and height with exercise and a good diet.
  3. Increase fiber in diet with foods like broccoli, peas, apples, cooked split peas and beans, whole-grain breads, cereals and pasta.
  4. Cut down on sugar, salt, and saturated fats from meat and dairy and cholesterol.
  5. Hydrate yourself well by drinking sufficient water throughout the day.

Some health tips from HCFI

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  1. Cut down on food or drinks rich in caffeine including coffee, tea, cola, energy drinks, and chocolate. Caffeine is a mood-altering drug, and it may make symptoms of anxiety disorders worse.
  2. Eat right, exercise, and get better sleep. Brisk aerobic exercises can help release brain chemicals which can further cut out stress.
  3. Sleep problems and anxiety disorder often go hand in hand. It is important to get adequate rest. Follow a relaxing bedtime routine.
  4. Ask your doctor or pharmacist before taking any over-the-counter meds or herbal remedies. Many contain chemicals that can make anxiety symptoms worse.

5 steps to lower Alzheimers risk

By Dr K K Aggarwal
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  1. Maintain a healthy weight
  2. Check your waistline
  3. Eat mindfully
  4. Exercise regularly
  5. Keep an eye on important health numbers (cholesterol, triglycerides, blood pressure, blood sugar)

(Source: Harvard Healthbeat)

Facts about exercise

By Dr K K Aggarwal
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• Exercise for 80 minutes a day and brisk exercise 80 minutes a week. • Walk with a speed of at least 80 steps per minute. • Do resistance or weight-bearing exercises twice in a week. • Avoid doing strenuous exercises for the first time in life after the age of 40. • According to Ayurveda, one should exercise to his or her body type. • Patients with diabetes who exercise should not exercise if blood sugar is lower than 90. • In conditions of smog, avoid walking early in the morning till sunlight appears.

Some tips from HCFI to prevent stroke

By Dr K K Aggarwal
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Stroke is preventable. About 90% of strokes are associated with 10 risks factors that are modifiable.

  1. Control high blood pressure
  2. Do moderate exercise 5 times a week
  3. Eat a healthy balanced diet high in fruits and vegetables and low in sodium
  4. Reduce your cholesterol
  5. Maintain a healthy BMI or waist-to-hip ratio
  6. Stop smoking and avoid second hand exposure
  7. Reduce alcohol intake
  8. Identify and treat atrial fibrillation
  9. Reduce your risk from diabetes talk to your doctor
  10. Get educated about stroke

Clinicians should aggressively treat unhealthy lifestyles

By Dr K K Aggarwal
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Health care providers should treat unhealthy behaviors as aggressively as they treat 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.

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).

A mix of exercise protocol is better

By Dr K K Aggarwal
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A combination of weight training and aerobic exercise is the best prescription for overweight patients at risk for diabetes and heart disease.

Only aerobic exercise is also good as it reduces weight and inches off the waistlines. Jut weight lifting alone has very little benefit.

According to a study published in the American Journal of Cardiology, people in the weight-training group gained about 1.5 pounds and those in the aerobic group lost an average of 3 pounds and half an inch from their waists. Those who did both weight and aerobic training dropped about 4 pounds and 1 waistline inch.  This group also had lower diastolic lower blood pressure as well as a decline in metabolic syndrome score. Both the aerobic-only group and the combined-exercise group also lowered their levels of bad triglycerides.

Exercise impact on the knee

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , , | | Comments Off on Exercise impact on the knee

Different exercises produce different impact on the knee joints. The best and safest exercises causing minimum impact on the knee for patients post knee replacement or knee arthritis are walking, biking, hiking, riding an exercise bike, riding an elliptical trainer and walking on the treadmill. In sports one can play doubles tennis and not singles. One can also participate in downhill or cross–country skiing. The maximum stress–producing exercises are jogging and golf swings.

Impact

  1. Biking generates the least force, producing impact of about 1.3 times the person’s body weight.
  2. Treadmill walking was next best, producing forces of 2.05 times the body weight.
  3. Walking on level ground generated forces of 2.6 times the body weight.
  4. A game of tennis produces forces of 3.1 to 3.8 times the body weight; serving produces the highest impact.
  5. Jogging produced forces of 4.3 times body weight.
  6. Golf swings produces forces of 4.5 times body weight on the forward knee and 3.2 times body weight in the opposite knee.

Tips to prevent type 2 diabetes

By Dr K K Aggarwal
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  1. Exercise more Exercise has various benefits including preventing weight gain, controlling blood sugar levels, and other conditions. A minimum of 30 minutes of physical activity every day is very beneficial.
  2. Eat healthy A diet rich in whole grain, fruits, and vegetables is very good for the body. Fibrous food will ensure that you feel fuller for a longer period and prevent any cravings. Avoid processed and refined food as much as possible.
  3. Limit your alcohol intake and quit smoking Too much alcohol leads to weight gain and can increase your blood pressure and triglyceride levels. Men should limit drinks to two per day and women to one per day. Smokers are twice as likely to develop diabetes as non-smokers and therefore, it is a good idea to quit this habit.
  4. Understand your risk factors Doing so can help you in taking preventive measures at the earliest and avoid complications.