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Dr K K Aggarwal

5 Steps to lower risk of Alzheimer’s disease

By Dr K K Aggarwal
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  1. Maintain a healthy weight.
  2. Check your waistline.
  3. Eat mindfully. Emphasize 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 or try a vigorous exercise like jogging for half that time.

Keep a watch on your cholesterol, triglycerides, blood pressure, and blood sugar numbers.

(Source: Harvard)

The woman is at risk if

By Dr K K Aggarwal
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  1. Her father or brother below age 55 or her mother or sister below age 65 have had a heart attack, stroke, angioplasty or bypass surgery.
  2. She is over 55 years old. (After age 65, the death rate increases sharply for women)
  3. She smokes or is exposed to second-hand smoke every day.
  4. Her blood pressure is over 135/85 mm Hg. Optimal blood pressure is 120/80 mm Hg. Drug therapy is indicated when blood pressure is >140/90 mm Hg, or an even lower blood pressure in the setting of chronic kidney disease or diabetes (> 130/90 mm Hg).
  5. She does not exercise for at least 30 minutes that includes moderate–intensity physical activity, like taking a brisk walk, on most days. For weight control, women need to exercise for 60–90 minutes with moderate–intensity activity on most days.
  6. She has diabetes. After age 45, diabetes affects many more women than men. If diabetic, aim to achieve glycosylated hemoglobin (HbA1c) level less than 7%.
  7. Her HDL (High Density Lipoprotein or “good” cholesterol) is less than 50mg/dL.
  8. LDL goals are dependent upon risk. The following levels of lipids and lipoproteins in women should be encouraged through lifestyle approaches: LDL–C <100mg/dL; HDL–C >50mg/dL; triglycerides <150mg/dL and non–HDL–C (total cholesterol minus HDL cholesterol) <130 mg/dL. If a woman is at high risk or has hypercholesterolemia, intake of saturated fat should be <7% and cholesterol intake <200 mg/d. For diabetic women, LDL should be <100. For vascular disease and very high risk women, LDL should be<70. HDL of 60 mg/dL is considered cardioprotective. One can raise HDL by taking in 2–3 tbsps of olive oil daily, quitting smoking, getting regular aerobic exercise and maintaining a healthy weight.
  9. She is overweight by 20 pounds or more (More than one–third of women are more than 20 pounds overweight.)
  10. Either natural or through surgery, early menopause, before the age of 40 is associated with increased risk for cardiovascular disease.
  11. Taking birth control pills greatly increases risk of heart attack and stroke, especially after age 35.
  12. She has a high demand/low control job with sustained high levels of stress. Stress is a normal part of life.
  13. A healthy diet consists of eating fruits, vegetables and whole grain high–fiber foods (aim for 5 servings of vegetables and 2 servings of whole fruit daily); eating fish, especially oily fish, at least twice a week; limiting saturated fat to < 10% of energy, and if possible to <7%, cholesterol to <300 mg/dL. Limiting alcohol intake to no more than 1 drink per day; limiting sodium intake to <2.3 g/d (approximately 1 tsp salt) and avoiding all trans–fatty acids (listed as “hydrogenated oil” in the ingredients section)
  14. Pregnant and lactating women should avoid eating fish potentially high in methylmercury.
  15. Having at least three of a cluster of symptoms that are listed below put her at risk:
  1. High blood sugar >100 mg/dL after fasting
  2. High triglycerides, at least 150 mg/dL
  3. Low HDL (<50 mg/dL in women)
  4. Blood pressure of 130/85 or higher
  5. Waist >35 inches (Waist measurement of 35 inches or more or waist–to–hip ratio greater than 0.80 is a predictor of high triglycerides and low HDL levels).

Some tips on thyroid disorders from HCFI

By Dr K K Aggarwal
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  1. Hypothyroidism is linked to weight gain. Thus, a person with this condition can find it difficult to lose weight. Consume a diet rich in fibre and low in fat to maintain a healthy weight.
  2. Although it may be difficult to get moving in those with a sluggish thyroid, it is a good idea to push yourself to do some physical activity.
  3. Stress is known to exacerbate thyroid disorders. Do something to reduce those stress levels. It could be yoga, meditation, dance, or anything.
  4. Know the symptoms. Understand what the common symptoms of thyroid cancer are.
  5. Get Tested. Have your GP check for nodules and test TSH levels every few years if you have risk factors for cancer.

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)

Some tips from HCFI on maintaining a healthy weight

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

Some HCFI health tips for children

By Dr K K Aggarwal
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  1. Prevent exposure to dust mites. These are tiny insects and one of the most common asthma triggers. They tend to live in beds, carpeting, upholstered furniture and soft toys. It is important to keep all these things dust free.
  2. Restrict the child’s contact with pets, especially if he/she is allergic.
  3. Maintain a healthy weight and encourage good eating habits. Include plenty of fruits, vegetables and whole grains in their diet.
  4. Avoid exposure to smoke. Expectant mothers should quit smoking altogether as this is one of the major risk factors for development of asthma in children.
  5. Breastfeed your infant. This will increase immunity and help ward off potential complications.

Some tips to prevent cervical cancer

By Dr K K Aggarwal
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  1. Reduce your chances of getting infected with the human papillomavirus (HPV) by avoiding sexual contact with multiple partners without adequate protection.
  2. Get a Pap test done every 3 years as timely detection can help in curing this condition.
  3. Quit smoking right away. Nicotine and other components found in cigarettes may pass through the blood stream and get deposited in the cervix where they can alter the growth of cervical cells. Smoking can also suppress your immune system making it more susceptible to HPV infections.
  4. Eat a healthy diet rich in fruits, vegetables, and whole grains.
  5. Maintain a healthy weight as being overweight or obese increases the risk of insulin resistance, which may lead to type 2 diabetes and increase the risk of developing cancer

Tips to manage Type 2 diabetes in young adults.

By Dr K K Aggarwal
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  1. Maintain a healthy weight by exercising every day and consuming a healthy diet.
  2. Get your blood glucose levels monitored at regular intervals.
  3. Do not consume refined sugar in any form as this can get absorbed into the blood stream more easily and cause further complications.
  4. Reduce stress through activities such as meditation and yoga.

5 Steps to Lower Risk of Alzheimer�s disease

By Dr K K Aggarwal
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  • Maintain a healthy weight
  • Check your waistline.
  •  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.
  • Exercise regularly. Aim for 2½ to 5 hours weekly of brisk walking. Or try a vigorous exercise like jogging for half that time.
  • 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.

Tips for preventing back and spine problems.

By Dr K K Aggarwal
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� Get moving. Physical activity helps in keeping the joints fluid. A person who is not physically active is more susceptible to back problems. � Eat healthy. If you maintain good eating habits, you not only will maintain a healthy weight, but you also will not put unnecessary stress on your body. � Sleep sideways. The best position for sleeping is on your side. If you are sleeping on your stomach, put a pillow under your lower abdomen to help take stress off your back. � Correct your posture and avoid stress. The importance of good posture cannot be overlooked in preventing back problems. Additionally, stress can tense your muscles, and constant tension of this kind can cause back pain. Thus, it is important to find ways to reduce stress.

Steps to Lower Alzheimer’s Risk

By Dr K K Aggarwal
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• Maintain a healthy weight.

• Check your waistline.

• Eat mindfully. Emphasize 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.

• 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. • 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.

5 steps to lower Alzheimer’s risk (HealthBeat)

By Dr K K Aggarwal
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  • Maintain a healthy weight.
  • Check your waistline.
  • Eat mindfully. Emphasize 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.
  • 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.
  • 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.

Exercise: a prescription

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Stating why one should do exercises Padma Shri & Dr. B.C. Roy National Awardee, Dr. KK Aggarwal, President, Heart Care Foundation of India & National Vice President Elect IMA laid down a few facts:

1.Reduces the chances of getting heart disease. For those who already have heart disease, exercise reduces the chances of dying from it.

2.Lower the risk of developing hypertension and diabetes.

3.    Reduce the risk for colon cancer and some other forms of cancer.

4.    Improve mood and mental functioning.

5.    Keeps the bones strong and joints healthy.

6.    Helps you to maintain a healthy weight.

7.    Help maintain independence into later years

8.    Age is no bar; there is abundant evidence that exercise can enhance health and well-being. But today for most watching TV, surfing the Internet, or playing computer and video games is replacing the helpful exercises.

9.    The minimum threshold for good health is to burn at least 700 to 1,000 calories a week through physical pursuits.

10.   Exercise improves health and can extend life. Adding as little as half an hour of moderately intense daily physical activity can help one  avoid a host of serious ailments, including heart disease, diabetes, depression, and several types of cancer, particularly breast and colon cancers.

11.  Regular exercise can also help one sleep better, reduce stress, control weight, brighten mood, sharpen mental functioning, and improve sex life.

As per Harvard researchers a well-rounded exercise program must have all the four components-

1. Aerobic activity

2. Strength training

3. Flexibility training, and

4. Balance exercises

Aerobic activity: is the centerpiece of any fitness program. Most benefits of exercise revolve around aerobic cardiovascular activity, which includes walking, jogging, swimming, and cycling. One should work out at moderate intensity when performing aerobic exercise—brisk walking that quickens the breathing is one example. This level of activity is safe.

Strength training protects bone: Strength or resistance training, such as elastic-band workouts and the use of weight machines or free weights, are important for building muscle and protecting bone. Bones lose calcium and weaken with age, but strength training can help slow or sometimes even reverse this trend.

Flexibility exercises ease back pains

Muscles tend to shorten and weaken with age. Shorter, stiffer muscle fibers make one vulnerable to injuries, back pain, and stress. But regularly performing exercises that isolate and stretch the elastic fibers surrounding the muscles and tendons can counteract this process. And stretching improves posture and balance.

Balancing exercises prevents fall

Balance erode over time, and regularly performing balance exercises is one of the best ways to protect against falls that lead to temporary or permanent disability. Balance exercises take only a few minutes and often fit easily into the warm-up portion of a workout. Many strength-training exercises also serve as balance exercises. Or balance-enhancing movements may simply be woven into other forms of exercise, such as tai chi, yoga, and Pilates.