Sub Logo

Dr K K Aggarwal

Vitamin A-rich diet

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , , | | Comments Off

Vitamin A–rich foods include the following:

  1. Liver
  2. Beef
  3. Chicken
  4. Eggs
  5. Whole milk
  6. Fortified milk
  7. Carrots
  8. Mangoes
  9. Orange fruits
  10. Sweet potatoes
  11. Spinach, kale, and other green vegetables

Eating at least 5 servings of fruits and vegetables per day is recommended in order to provide a comprehensive distribution of carotenoids.

A variety of foods, such as breakfast cereals, pastries, breads, crackers, and cereal grain bars, are often fortified with 10–15% of the RDA of vitamin A.

Blogger PostEmailFacebookGoogle GmailShare

How to make bones strong

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off

Everyone builds bone up to the age of 30, and then, the process of bone resorption begins. It is, therefore, important for children to build strong bones so that they are not susceptible to fractures when they grow old. Here are some tips:

  1. For maximizing big bone mass during the bone forming years, one should live a healthy lifestyle, which includes adequate calcium intake, adequate vitamin D intake, optimal physical activity and avoidance of smoking and alcohol.
  2. To prevent subsequent bone loss in adults, one should adopt a similar approach, which includes regular weight-bearing exercise, avoidance of oversmoking and limitation of alcohol to an average of not more than 2 drinks per day.
  3. Cigarette smoking is associated with reduced bone mass and increased risk of fractures.
  4. Calcium supplements are recommended. The recommended daily intake of calcium for post menopausal females is 1200 mg daily (double diet + supplements).
  5. Vitamin D supplementation is recommended if dietary intake is inadequate. In India, the recommendation is 2000 units per day.
  6. It is recommended that 40% of the body should be exposed to sunlight uninterrupted for 40 minutes for 40 days in a year so that the body can form adequate vitamin D.
  7. Regarding weight-bearing exercises, the general recommendation is a minimum of 30 minutes of physical activity such brisk walking on most, if not all, days of the week.
  8. Heavy alcohol intake predisposes to hip fractures due to osteoporosis.
  9. Heavy drinking means more than 14 drinks in a week. One drink is equivalent to 30 ml of whiskey.
  10. Many drugs including steroids and antiepileptic drugs can cause bone thinning over a period of time.
Blogger PostEmailFacebookGoogle GmailShare

Formula of 80 to live up to 80

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off

  1. Keep lower blood pressure, low-density lipoprotein (LDL) ‘bad’ cholesterol, fasting sugar, resting heart rate and abdominal girth all below 80.
  2. Keep kidney and lung functions >80%.
  3. Engage in recommended amounts of physical activity (minimum 80 min of moderately strenuous exercise per week). Walk 80 min a day, brisk walk 80 min/week with a speed of at least 80 steps per min.
  4. Eat less and not >80 gm or mL of caloric food each meal.
  5. Take 80 mg statin for prevention, when prescribed.
  6. Keep noise levels below 80 dB.
  7. Keep particulate matter PM 2.5 and PM 10 levels below 80 mcg per cubic meter.
  8. Achieve 80% of target heart rate when doing heart conditioning exercise
Blogger PostEmailFacebookGoogle GmailShare

Preventing death due to hypothermia

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off

People can die of hypothermia in this season. Imagine a situation when you come across two people lying in a JJ cluster area with no clothes early in the morning. One of them is shivering and the other one is not. The one who is shivering indicates that his body is trying to compensate with the low body core temperature. The other one, who is not shivering, may be dead, dying or normal.

Recall your naturopathy teaching “Sar Thanda, Pet Naram and Paon Garam”. If the soles of the feet and the feet are cold and the person is not shivering, this is a medical emergency. On the contrary, if the person is not shivering and the feet are warm, it is not medical emergency.

Therefore, hypothermia with no shivering and hyperthermia with no sweating are bad signs.

Blogger PostEmailFacebookGoogle GmailShare

Some tips to keep obesity under check

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , , , | | Comments Off

  1. Skip carbohydrates once in a week.
  2. Combine a sweet food with bitter food (for instance choose to cook aloo methi over aloo matar).
  3. Consume bitter green items in foods such as karela, methi, palak, bhindi, etc.
  4. Do not eat trans fats.
  5. Do not consume more than 80 ml of soft drink in a day.
  6. Do not consume sweets with more than 30% sugar.
  7. Avoid maida, rice, and white sugar.
  8. Walk, walk and walk…
Blogger PostEmailFacebookGoogle GmailShare

Blood pressure can be higher in one arm

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off

A small difference in blood pressure readings between arms is normal. However, a difference of more than 20 mm Hg for systolic pressure (top number) or more than 10 mm Hg for diastolic pressure (bottom number) can be a sign of an underlying narrowing of the main arteries to that arm.

A difference of 10 to 15 mm Hg for upper systolic pressure that shows up repeatedly is a risk marker for vascular disease and future heart attacks.

Always have the doctor check both your arms for blood pressure, and whichever is higher, use that arm for future blood pressure readings.

Blogger PostEmailFacebookGoogle GmailShare

12 Steps to tackle heartburn

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off

  1. Eat smaller meals, but more often.
  2. Eat in a slow, relaxed manner.
  3. Remain upright after meals.
  4. Avoid late–night eating (last meal 3 hours before sleep)
  5. Don’t exercise immediately after meals.
  6. Tilt your torso with a bed wedge.
  7. Stay away from carbonated beverages.
  8. Find the foods that trigger your symptoms and avoid them (fatty foods, spicy foods, tomatoes, garlic, milk, coffee, tea, cola, peppermint, and chocolate).
  9. Chew sugarless gum after a meal which promotes salivation and neutralizes acid.
  10. Check your drugs that can loosen the lower esophageal sphincter (LES) or cause acid reflux or inflammation of the esophagus.
  11. Lose weight if you need to.
  12. Avoid hurry, worry and curry.
Blogger PostEmailFacebookGoogle GmailShare

Vaccination for elderly

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off

The best gift to your grandparents is to get them vaccinated if they have not been vaccinated earlier.

  1. Annual influenza or flu vaccine is recommended for all persons aged 6 months and older.
  2. Pneumonia vaccine should be given to all adults aged 65 years and older.
  3. Tetanus Toxoid should be given to all irrespective of age after every 10 years.
  4. A single dose of herpes zoster vaccine is recommended for adults aged 60 years and older regardless whether they have had a previous episode of herpes zoster. The vaccination begins at 60 years of age.
  5. Hepatitis B vaccine should be given to all if they have not been vaccinated earlier.
  6. All diabetics aged 60 years or older should be vaccinated for hepatitis B. This recommendation is based on increased need for associated blood glucose monitoring in long term care facilities.
  7. All patients with chronic liver diseases should also be given the Hepatitis B vaccine
Blogger PostEmailFacebookGoogle GmailShare