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Dr K K Aggarwal

Some tips to quit smoking from HCFI

By Dr K K Aggarwal
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  1. Try short-acting nicotine replacement therapies such as nicotine gum, lozenges, nasal sprays, or inhalers. These can help overcome intense cravings.
  2. Identify the trigger situation, which makes you smoke. Have a plan in place to avoid these or get through them alternatively.
  3. Chew on sugarless gum or hard candy, or munch raw carrots, celery, nuts or sunflower seeds instead of tobacco.
  4. Get physically active. Short bursts of physical activity such as running up and down the stairs a few times can make a tobacco craving go away.

Some health tips from HCFI

By Dr K K Aggarwal
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Quit smoking: This is one of the main reasons for bone problems among the young and the old alike. The earlier you quit this habit, the better.

Lose extra weight: Excess weight can put pressure on the joints and cause inflammation as well.

Eat healthy: Like any other condition, this preventive tip holds true for RA as well. Eat foods that aid bone health.

Some tips for ageing well from HCFI

By Dr K K Aggarwal
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  1. Do not think you are old. Age = 100 minus years old or age 40 = age 20 plus 20 years of experience.
  2. Quit smoking This is the first and foremost critical step that you can take in order to improve your health and combat age related health complications. If you were a smoker in your younger years and still are, it is not too late to quit this fatal habit.
  3. Stay active Make it a daily routine to undertake something that keep you fit and active. Let it be something that promotes strength, balance and flexibility and most importantly, something that you enjoy.
  4. Prevent accidental falls Elderly people are especially vulnerable to accidental falls. They can be prevented by making small changes around your house like removing loose rugs and carpets, keeping walking paths free of cords and clutters and using night lights for hallways. Wearing good friction supporting shoes has been observed to significantly prevent falls.
  5. Stay updated with immunizations and screenings Get a preventive screening done before various age-related disease strike. Get regular checkups for dental, vision and hearing health: Your teeth, gums, vision and hearing have the potential to last a lifetime, if cared for properly.
  6. Eat well A well-balanced healthy diet when combined with moderate physical activity can be the key to healthy aging. Calcium and vitamin D supplements can help women.
  7. Stay mentally active Maintain a good amount of mental activity in old age to counter dementia and cognitive impairment that come with aging.
  8. Sleep well Many elderly people face problems with maintaining a healthy sleep cycle. Insomnia and daytime sleepiness in excess are common complaints, talk to your healthcare provider about such issues.

Lifestyle tips from HCFI

By Dr K K Aggarwal
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  1. Quit smoking and drinking as they are two major factors in causing damage to the heart.
  2. Manage your cholesterol levels as any imbalance in this can lead to a heart attack or stroke.
  3. Keep a check on vitals such as blood pressure and blood sugar. Any fluctuations in these can directly impact the heart in the longer term.
  4. Ensure that you get at least 30 minutes of physical activity every day.
  5. Achieve and maintain a healthy weight
  6. Eat a variety of healthy food including fruits, vegetables, and whole grains.

Tips from HCFI to control air pollution

By Dr K K Aggarwal
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  1. Walk or cycle for short distance commutes or to the neighborhood market. Plan and combine all your errands in one area or close by areas for one trip. Limit driving and make use of carpool.
  2. Use public transport as much as possible for longer distances. If you have to use your vehicle keep it well maintained for efficient functioning with regular servicing to reduce harmful exhaust emissions and get pollution check done as required. Follow speed limits. Avoid buying diesel vehicle.
  3. Avoid burning candles dhoop or incense sticks at home or workplace.
  4. Quit smoking.
  5. Plant more trees. Limit the areas of bare soil by growing grass to reduce the amount of dust. Sprinkle water on exposed soil or construction sites regularly to reduce generation of dust. Wet mop the floors at home or workplace.
  6. Choose a place with least pollution levels when there is a choice.

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 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.

Women should quit smoking to lower their risk of heart disease

By Dr K K Aggarwal
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Smoking is still the leading preventable cause of death. Not only does tobacco smoke cause lung cancer, it is also implicated in heart disease, other cancers and respiratory diseases. As per WHO, an estimated 3 million people in industrialized countries will have died as a result of tobacco use by 2030, and an additional 7 million people in developing countries face the same fate. Women who quit smoking have a 21 percent lower risk of dying from coronary heart disease within five years of quitting their last cigarette. The risks of dying from other conditions also decline after quitting, although the time frame varies depending on the disease. For chronic obstructive pulmonary disease, it may take up to 20 years. It’s never too early to stop, and it’s never too late to stop. Women who are current smokers have almost triple their risk of overall death compared with non smoker women. Current smokers also have a 63 percent increased risk for colon cancer compared with never-smokers, while former smokers have a 23 percent increased risk. There was no significant association between smoking and ovarian cancer. Women who started smoking earlier in life are at a higher risk for overall mortality, of dying from respiratory disease and from any smoking–related disease. However, a smoker’s overall risk of dying returns to the level of a never–smoker 20 years after quitting. The overall risk decline by 13 percent within the first five years of abstaining. Most of the excess risk of dying from coronary heart disease vanishes within five years of quitting. For chronic obstructive pulmonary disease, the return to normal takes 20 years, although there is an 18 percent reduction in the risk of death seen within five to 10 years after quitting. And the risk for lung cancer does not return to normal for 30 years after quitting, although there is a 21 percent reduction in risk within the first five years.

Preventing age-related macular degeneration

By Dr K K Aggarwal
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• Quit smoking. • Wear sunglasses to protect eyes from sunlight. • Eat plenty of fresh fruits and dark-green leafy vegetables. • Eat fish or other foods rich in omega-3 fatty acids. • Take antioxidant vitamins and minerals as advised by your doctor. (Source: Harvard Healthbeat)

Tips for healthy ageing

By Dr K K Aggarwal
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• Quit smoking: This is the first and foremost critical step that you can take in order to improve your health and combat age related health complications. Smoking kills by causing deadly diseases like cancer, strokes and heart failure. If you were a smoker in your younger years and still are, it is not too late to quit this fatal habit.

• Stay active: Make it a daily routine to undertake something that keep you fit and active. Let it be something that promotes strength, balance and flexibility and most importantly, something that you enjoy. Physical activity is critical for maintaining a healthy weight, controlling illness, promoting bone strength and reducing stress.

• Prevent accidental falls: Elderly people are especially vulnerable to accidental falls. They can be prevented by making small changes around your house like removing loose rugs and carpets, keeping walking paths free of cords and clutters and using night lights for hallways. Wearing good friction supporting shoes has been observed to significantly prevent falls.

• Stay updated with immunizations and screenings: Women over 50 should maintain regular mammography screening for breast cancer and Pap smear test for cervical cancer. Similarly, men should get screened for prostate cancer. Some preventive vaccinations against infections that can occur during old age are also available. Cholesterol, lipid profile and thyroid screenings are equally important. Consult your healthcare provider for these options.

• Maintain a heart healthy lifestyle: The chances of heart disease increase significantly as you grow older. To combat this deadly disease, maintain a healthy body mass index (BMI), keep your blood pressure in check and eat a healthy diet with less salt/sugar and cholesterol.

• Eat well: A well-balanced healthy diet when combined with moderate physical activity can be the key to healthy aging. Many illnesses like heart disease, hypertension, diabetes, obesity and osteoporosis are strongly linked to what you eat. Calcium and vitamin D supplements can help women.

• Stay mentally active: Maintain a good amount of mental activity in old age to counter dementia and cognitive impairment that come with aging. Any issues of mental lapse and memory problems should be addressed promptly.

• Sleep well: Many elderly people face problems with maintaining a healthy sleep cycle. Insomnia and daytime sleepiness in excess are common complaints, talk to your healthcare provider about such issues.

• Manage stress: Old age can be stressful, especially due to emotional trauma associated with loss of loved ones, major life transitions and loneliness. Try exercise and relaxation techniques like yoga or meditation. Old age can be a great time to renew your social circle. Practice the art of positive thinking, it may seem small but it can take your health a long way. Keep you sense of humor, those laughing exercises may look silly but are really helpful.

• Get regular checkups for dental, vision and hearing health: Your teeth, gums, vision and hearing have the potential to last a lifetime, if cared for properly. Get regular checkups with your healthcare provider to understand how old age affects these aspects and what changes you can incorporate to keep them healthy.

Tips for healthy ageing

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , | | Comments Off on Tips for healthy ageing

• Quit smoking: This is the first and foremost critical step that you can take in order to improve your health and combat age related health complications. Smoking kills by causing deadly diseases like cancer, strokes and heart failure. If you were a smoker in your younger years and still are, it is not too late to quit this fatal habit.

• Stay active: Make it a daily routine to undertake something that keep you fit and active. Let it be something that promotes strength, balance and flexibility and most importantly, something that you enjoy. Physical activity is critical for maintaining a healthy weight, controlling illness, promoting bone strength and reducing stress.

• Prevent accidental falls: Elderly people are especially vulnerable to accidental falls. They can be prevented by making small changes around your house like removing loose rugs and carpets, keeping walking paths free of cords and clutters and using night lights for hallways. Wearing good friction supporting shoes has been observed to significantly prevent falls.

• Stay updated with immunizations and screenings: Women over 50 should maintain regular mammography screening for breast cancer and Pap smear test for cervical cancer. Similarly, men should get screened for prostate cancer. Some preventive vaccinations against infections that can occur during old age are also available. Cholesterol, lipid profile and thyroid screenings are equally important. Consult your healthcare provider for these options.

• Maintain a heart healthy lifestyle: The chances of heart disease increase significantly as you grow older. To combat this deadly disease, maintain a healthy body mass index (BMI), keep your blood pressure in check and eat a healthy diet with less salt/sugar and cholesterol.

• Eat well: A well-balanced healthy diet when combined with moderate physical activity can be the key to healthy aging. Many illnesses like heart disease, hypertension, diabetes, obesity and osteoporosis are strongly linked to what you eat. Calcium and vitamin D supplements can help women.

• Stay mentally active: Maintain a good amount of mental activity in old age to counter dementia and cognitive impairment that come with aging. Any issues of mental lapse and memory problems should be addressed promptly.

• Sleep well: Many elderly people face problems with maintaining a healthy sleep cycle. Insomnia and daytime sleepiness in excess are common complaints, talk to your healthcare provider about such issues.

• Manage stress: Old age can be stressful, especially due to emotional trauma associated with loss of loved ones, major life transitions and loneliness. Try exercise and relaxation techniques like yoga or meditation. Old age can be a great time to renew your social circle. Practice the art of positive thinking, it may seem small but it can take your health a long way. Keep you sense of humor, those laughing exercises may look silly but are really helpful.

• Get regular checkups for dental, vision and hearing health: Your teeth, gums, vision and hearing have the potential to last a lifetime, if cared for properly. Get regular checkups with your healthcare provider to understand how old age affects these aspects and what changes you can incorporate to keep them healthy.