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Dr K K Aggarwal

Tips to help avoid workplace eye strain or injury

By Dr K K Aggarwal
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• Position your computer 25 inches away. Put the monitor at an arm’s length from your face.

• Follow the 20-20-20 rule: Take a break every 20 minutes by looking at an object 20 feet away for 20 seconds.

• Reduce glare on your smartphone and digital screen.

• Adjust lighting in your surroundings

• Wear protective eyewear.

(American Academy of Ophthalmology)

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Eating fast food can cause liver damage

By Dr K K Aggarwal
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Eating at least two fast foods meals every day and restricting levels of physical activity to no more than 5,000 steps a day can lead to signs of liver damage or weight gain as per a Swedish study wherein at the end of the 4 weeks, the fast food eaters had put on an average of 6.5 kilograms (14.3 pounds). After just 1 week on the fast food diet, blood tests showed sharp increases in a liver enzyme called SGPT. SGPT levels were more than quadrupled over the 4-week study period. Increased SGPT levels are used to diagnose liver disease before symptoms develop. In 11 fast food dieters, SGPT rose to levels suggestive of liver damage. The SGPT increases were linked to weight gain and higher sugar and Carbohydrate intake
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How to cut back on added sugar

By Dr K K Aggarwal
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Many of the “healthy” foods you eat such as energy bars, fruit juices, and flavored yogurt contain sugar. The first step is to read labels carefully and opt for products that are low in sugar.

The American Heart Association recommends keeping calories from added sugars under 100 calories a day (24 grams, or 6 teaspoons) for women and under 150 calories (36 grams, or 9 teaspoons) for men.

Giving up juices and soft drinks can be tough, but here are few ways to get started:

• Make your own. Start with plain sparkling water or tap water. Add a flavoring that strikes your fancy. Here are a few options: an ounce or two of 100% fruit juice; a slice of lemon, lime, orange, or grapefruit; a sprig of fresh mint; a few raspberries.

• No frills coffee and tea. A small dash of sugar or artificial sweetener and milk is okay, but go easy on the extras like flavored syrups and whipped cream.

• Transition to “diet” beverages. Sugar–free sodas and other soft drinks can help you transition away from sugar–sweetened beverages. (HealthBeat)

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Preventing kidney diseases

By Dr K K Aggarwal
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1. Keep fit and active, it helps reduce your blood pressure and on the move for kidney health.

2. Control of your blood sugar level.

3. Monitor your blood pressure: It is also the most common cause of kidney damage. High blood pressure is especially likely to cause kidney damage when associated with other factors like diabetes, high cholesterol and c

4. Eat healthy and keep your weight in check as this can help prevent diabetes, heart disease and other conditions associated with chronic kidney disease (CKD). Reduce your salt intake. The recommended sodium intake is 5-6 grams of salt per day (around a teaspoon). In order to reduce your salt intake, try and limit the amount of processed and restaurant food and do not add salt to food. It will be easier to control your intake if you prepare the food yourself with fresh ingredients.

5. Maintain a healthy fluid intake: Traditional wisdom has long suggested drinking 1.5 to 2 liters (3 to 4 pints) of water per day. Consuming plenty of fluid helps the kidneys clear sodium, urea and toxins from the body which, in turn, results in a “significantly lower risk” of developing chronic kidney disease. But do not advocate “aggressive fluid loading”, which can cause side effects.

6. Do not smoke as it slows the flow of blood to the kidneys. Smoking also increases the risk of kidney cancer by about 50 percent.

7. Do not take over-the-counter (OTC) pills on a regular basis: drugs like ibuprofen are known to cause kidney damage and disease if taken regularly.

8. Get the kidney function checked if you have one or more of the ‘high risk’ factors

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Diabetes is preventable

By Dr K K Aggarwal
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Diabetes can be prevented. Type 2 diabetes is due to a faulty lifestyle due to insulin resistance and the same can be prevented by change in diet and regular exercise. With proper risk factor management it is possible to be rid of both insulin and drugs in type 2 diabetes.

Tips to prevent diabetes

• Do not eat white refined carbohydrates.

• Eat less at a time.

• Work out at least 30 minutes a day.

• Eat plenty of green bitter vegetables

• Eat a high fiber diet.

• Do not eat trans fats in food.

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Use of electronic gadgets

By Dr K K Aggarwal
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• Use mobile phones when you are mobile and use stationary phone (landline) when you are not mobile i.e. when you are at home or in office.

• Avoid using mobile phones for more than 8 hours a day.

• If your phone battery discharges, never recharge the battery the same day. This means that you have used up your quota of talk time for that day.

• Use hands-free when possible.

• Do not use mobile phone while driving even with hands-free.

• If you are using mobile phone, avoid other radiations such as x-rays, or from other electrical gadgets.

• Avoid noise pollution of more than 80 decibels. Never keep the volume of your electronic devices more than 80% (keep it around 50%).

• Never put the batteries on charge in a closed room at night to prevent carbon monoxide formation.

• Avoid living in an area adjacent to mobile towers.

• If you have a family history of brain cancer, avoid mobile phones.

• Using Bluetooth devices along with phone gives you double radiation.

• Ask your doctor about radiations if you are on a pacemaker or implantable cardioverter defibrillator (ICD).

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When we gain weight, we must acquire more strength and when we lose weight, we must lose the strength. This is a fundamental principle.

If we gain weight and feel weak, it is a disease and when we lose weight and gain strength, we are recovering from the disease. One should not gain more than 5kg of weight after the age of 20 years. Any weight gain after that will only be due to accumulation of fat, which leads to insulin resistance.

Insulin resistance does not allow food to convert into energy. In the state of insulin resistance, whatever you eat is converted into fat. As it is not converted into energy, you feel weak. When you reduce insulin resistance by drugs or walking, the metabolism becomes normal and whatever you eat gets converted into energy and you start gaining strength.

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Reducing the epidemic of diabetes

By Dr K K Aggarwal
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Diabetes accounts for 12% of global health expenditures, or about $673 billion in US dollars. That’s more than the annual US military budget. One in seven births worldwide is complicated by gestational diabetes. About 75% of people with diabetes actually live in low- and middle-income countries, where rapid urbanization and related shifts toward unhealthful diets and sedentary lifestyles are accelerating obesity and diabetes. Every 6 seconds a person dies from diabetes, with annual death rates exceeding those from malaria, TB, and HIV combined. One in every 11 adults worldwide has diabetes, totaling 415 million, with about half undiagnosed. To reduce the epidemic of diabetes:

• Limit sugar consumption to 5% of total daily calories.

• Ban advertising (and surrogacy bans) of sugary drinks to children and teens, sport sponsorships, and on sales in schools.

• Add sugar tax.

• Promote consumption of leafy vegetables, fruit and clean drinking water.

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