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Dr K K Aggarwal

Tips to prevent type 2 diabetes

By Dr K K Aggarwal
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  1. Do not eat white refined carbohydrates.
  2. Eat less at a time.
  3. Work out at least 30 minutes a day.
  4. Eat plenty of green bitter vegetables
  5. Eat a high fiber diet.
  6. Do not eat trans fats in food.

Tips for getting the rest you need

By Dr K K Aggarwal
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• Reserve your bedroom for sleep and intimacy.

• Banish television, computer, smartphone, tablet, and other diversions from that space.

• Nap only if necessary.

• Avoid caffeine after noon, and go light on alcohol.

• Get regular exercise, but not within 3 hours of bedtime.

• Plan a vacation with a light schedule and few obligations. • Avoid backsliding into a new debt cycle. Try to go to bed and get up at the same time every day — at the very least, on weekdays. If need be, use weekends to make up for lost sleep.

Tips for getting the rest you need

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on Tips for getting the rest you need

  • Reserve your bedroom for sleep and intimacy.
  • Banish television, computer, smartphone, tablet, and other diversions from that space. Nap only if necessary.
  • Avoid caffeine after noon, and go light on alcohol.
  • Get regular exercise, but not within 3 hours of bedtime.
  • Plan a vacation with a light schedule and few obligations.
  • Avoid backsliding into a new debt cycle. Try to go to bed and get up at the same time every day — at the very least, on weekdays. If need be, use weekends to make up for lost sleep.

Tips for Boosting Memory

By Dr K K Aggarwal
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1. Follow routines, such as leaving your car keys, glasses, and cell phone in the same place every day so that finding them becomes a “no brainer.”

2. Slow down and pay attention to what you are doing to give your brain’s memory systems enough time to create an enduring memory.

3. Avoid distracting or noisy environments and multitasking, the major memory busters in today’s fast–paced society.

4. Get enough sleep, reduce stress, and check with your doctor to see if any of your medications affect memory — all potential memory spoilers. (Harvard Medical School)

Tips on family history of high cholesterol

By Dr K K Aggarwal
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Premature heart disease is when heart disease occurs before 55 years in men and 65 years in women. In premature heart disease, the prevalence of dyslipidemia (high cholesterol levels without symptoms) is 75–85%.

Fifty-four percent of all patients with premature heart disease and 70% of those with a lipid abnormality have a familial disorder. Hence, a screening test for lipids is recommended for first–degree relatives of patients with myocardial infarction, particularly if premature. Screening should begin with a standard lipid profile and if normal, further testing should be done for Lp(a) and apolipoproteins B and A–I.

About 25% patients with premature heart disease and a normal standard lipid profile will have an abnormality in Lp(a) or apo B. Elevated apo A–1 and HDL are likewise associated with reduced CHD risk.

First–degree relatives are brothers, sisters, father, mother; second–degree relatives refer to aunts, uncles, grandparents, nieces, or nephews and third–degree relatives refer to first cousins, siblings, or siblings of grandparents.

Familial hypercholesterolemia (FH) is a genetic disorder, characterized by high cholesterol, specifically very high LDL “bad cholesterol”) levels and premature heart disease. Patients may develop premature cardiovascular disease at the age of 30 to 40. Heterozygous FH is a common genetic disorder, occurring in 1:500 people in most countries. Homozygous FH is much rarer, occurring in 1 in a million births. Heterozygous FH is normally treated with drugs. Homozygous FH often does not respond to medical therapy and may require apheresis or liver transplant.

To detect familial high cholesterol levels, a universal screening must be done at age 16. The cholesterol levels in heterozygous patients are between 350 to 500 mg/dL, and in homozygous, the levels are between 700 to 1,200 mg/dL.

Eating out Tips

By Dr K K Aggarwal
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  • Curb portions: Always order for one if you are two people and if you are alone set aside some of what is on your plate to bring home.
  • Resist refined carbohydrates.
  • Load your plate with colorful choices at the salad bar with vegetables, fruits and small amounts of lean protein. Skip the creamy and ranch dressings.
  • Choose dishes that are grilled, roasted, steamed, or sautéed.
  • Don’t be afraid to request a salad, vegetables, or fruit instead of starchy side dishes.
  • In non–veg, order only fish or seafood.
  • If you decide to have dessert, share it with your dining companion(s).

(Source Harvard Newsletter)