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Dr K K Aggarwal

Tips to avoid Smartphone addiction in children

By Dr K K Aggarwal
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  1. Interact with them: Instead of giving them a phone to keep them busy, spend some time interacting with them and talking to them. This will eliminate the need for a device.
  2. Put computers or TVs in shared spaces: This way it will be easier to keep track of their usage and limit screen time.
  3. Opt for a tech-free time: Ensure devoting few hours in a day to zero screen time for the entire household.
  4. Watch your habits: If, as parents, you devote a lot of time to mobiles and computers, children are naturally inclined to follow suit. Be a positive role model for them.
  5. Eat together: Meal times should be free from screens and a time for the family to sit together and eat. Make this a practice.
  6. Indulge in physical activity: Ensure that the children spend sufficient time in outdoor activities. This will make them less prone to using Smartphone.

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.

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.

Some tips from HCFI to manage workplace stress.

By Dr K K Aggarwal
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  1. Form positive relationships and take your colleagues into confidence when you feel a task is getting out of hand.
  2. Start your day by eating a healthy and filling breakfast. This will not only help you concentrate but also ensure that you stay away from stress.
  3. Get enough sleep and do not let work seep into your sleep time. Make sure you go to sleep around the same time every day.
  4. Get about 30 minutes of physical activity every day. This will release endorphins, feel-good hormones that can help uplift your mood.
  5. Prioritize and organize your work. This will ensure that you avoid any backlogs that can spill on to your leisure time.

Tips from HCFI for bone health

By Dr K K Aggarwal
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  1. It is important to get enough Vitamin D as it helps in the absorption of calcium.
  2. Some sources of this vitamin include milk, fortified orange juice, mushrooms, and egg yolk.
  3. Get enough physical activity for about 30 minutes each day. There are exercises that can help increase bone strength and improve balance and coordination.
  4. Limit the intake of caffeine as this can decrease the absorption of calcium
  5. If you smoke or drink, it is a good idea to quit both these habits.

Eating fast food can damage the liver

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , , , | | Comments Off on Eating fast food can damage the liver

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. 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.

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.

Tips to maintain a healthy lifestyle

By Dr K K Aggarwal
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  • Follow a healthy eating plan. Make healthy food choices, keep your calorie needs and your family’s calorie needs in mind, and focus on the balance of energy IN and energy OUT.
  • Focus on portion size. Watch the portion sizes in fast food and other restaurants. The portions often served are enough for two or three people. Children’s portion sizes should be smaller than those for adults. Cutting back on portion size will help you balance energy IN and energy OUT.
  • Be active. Make personal and family time active. Find activities that everyone will enjoy. For example, go for a brisk walk, bike or rollerblade, or train together for a walk or run.
  • Reduce screen time. Limit the use of TVs, computers, DVDs, and video games because they limit the time for physical activity. Health experts recommend 2 hours or less a day of screen time that does not work- or homework-related.
  • Keep track of your weight, body mass index, and waist circumference. Also, keep track of your children’s growth.
  • Ensure that your abdominal circumference is lower than 80 cm/90cm (women and men)
  • Keep fasting sugar lower than 80 mg% and blood pressure lower than 80 mm Hg.
  • Keep heart rate lower than 80 per minute and bad LDL cholesterol lower than 80 mg%.
  • Do not consume more than 80 grams of caloric solid or liquid food at once.
  • Observe carbohydrate fast 80 days a year.
  • Consume at least 80 fruits and vegetables servings in a week.

How safe are anti-obesity drugs?

By Dr K K Aggarwal
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Obesity is a major health problem. The long–term success rate is low of diet and physical activity. Therefore, antiobesity drugs are of great interest, especially when lifestyle modification has failed. As obesity is not an immediate life–threatening disease, these drugs are required to be safe. Drugs developed so far have limited efficacies and considerable adverse effects affecting tolerability and safety. Therefore, most antiobesity drugs have been withdrawn

. • Fenfluramine and dexfenfluramine were withdrawn because of the potential damage to heart valves.

• Sibutramine was associated with an increase in major adverse cardiovascular events in the Sibutramine Cardiovascular Outcomes (SCOUT) trial and it was withdrawn from the market in 2010.

• Rimonabant was withdrawn because of significant psychiatric adverse effects.

• Orlistat was approved for long–term treatment of obesity, but many patients cannot tolerate its gastrointestinal side effects.

• Phentermine and diethylpropion can only be used for less than 12 weeks because the long–term safety of these drugs is unknown.

• Ephedrine and caffeine are natural substances but the effects on weight reduction are modest.

• Recently lorcaserin and topiramate plus phentermine have been approved for the treatment of obesity but long–term safety data are lacking. (Ther Adv in Drug Safe 2013;4(4):171–181)

Seven Behaviors Cut Heart Deaths

By Dr K K Aggarwal
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Seven heart–healthy behaviors can reduce the risk of death from cardiovascular disease. In a prospective study, by Enrique Artero, PhD, of the University of South Carolina, and colleagues and published in the journal Mayo Clinic Proceedings, those who met 3–4 of the American Heart Association’s ‘Simple Seven’ heart–health criteria had a 55% lower risk of cardiovascular mortality than those who met no more than two of those practices over 11 years. Four core behaviors 1. No smoking 2. Normal body mass index 3. Engaging in physical activity 4. Eating healthfully Three parameters 1. Cholesterol lower than 200 mg/dL 2. Blood pressure lower than 120/80 mm Hg 3. Not having diabetes