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Dr K K Aggarwal

Top 10 Ways to Keep the Kidneys Healthy

By Dr K K Aggarwal
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We all want our kidneys to last for a lifetime. We should all show our love for kidneys by adopting 10-step program for protecting kidney health. Start with monitoring blood pressure and controlling weight and then move on to the rest of the kidney-healthy tips.

• Monitor blood pressure and cholesterol.

• Control weight.

• Don’t overuse over-the-counter painkillers.

• Monitor blood glucose.

• Get an annual physical exam.

• Know if chronic kidney disease (CKD), diabetes or heart disease runs in your family. If so, you may be at risk.

• Don’t smoke.

• Exercise regularly.

• Follow a healthy diet.

• Get tested for chronic kidney disease if you’re at risk.

3 simple ways for a restful sleep

By Dr K K Aggarwal
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  1. Cut down on caffeine: Caffeine drinkers may find it harder to fall asleep. Even a single cup of coffee in the morning may lead to a sleepless night. Caffeine blocks the effects of adenosine, a neurotransmitter thought to promote sleep. Caffeine can also interrupt sleep by increasing the need to urinate during the night. Because caffeine withdrawal can cause headaches, irritability, and extreme fatigue, it may be easier to cut back gradually rather than to go cold turkey. Those who can’t or don’t want to give up caffeine should avoid it after 2 p.m., or noon if they are especially caffeine–sensitive.
  2. Stop smoking or chewing tobacco: Nicotine is a central nervous system stimulant that can cause insomnia. If you continue to use tobacco, avoid smoking or chewing it for at least one to two hours before bedtime.
  3. Limit alcohol intake: Alcohol depresses the nervous system, so a nightcap may seem to help some people fall asleep. Alcohol suppresses REM sleep, and the soporific effects disappear after a few hours. Alcohol also worsens snoring and other sleep breathing problems.

Harvard 4 simple ways to boost your energy

By Dr K K Aggarwal
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  1. Pace yourself: Keep going, but don’t risk overtaxing yourself. Instead of burning through all your battery life in two hours, spread it out between morning tasks, afternoon tasks, and evening activities — with rest and meals between.
  2. Take a walk or a nap: However, if you have trouble sleeping at night, napping can make the insomnia worse. If that’s the case for you, get moving instead. Get up and walk around the block, or just get up and move around. If you are not an insomniac, enjoy that 20– to 30–minute power nap.
  3. Skip most supplements. There is no evidence that they works.
    • DHEA: There is no evidence that DHEA offers any real benefits.
    • Iron. Iron only improves energy if you are clearly deficient.
    • B vitamins. It is true that B vitamins (B1, B2, B6, B12) help the body convert food into the form of energy that cells can burn, but taking more B vitamins doesn’t supercharge your cells.
  4. Fuel up wisely. A sugary bakery roll delivers plenty of calories, but your body tends to metabolize them faster, and then you can end up with sinking blood sugar and fatigue. You’ll maintain a steadier energy level by eating lean protein and unrefined carbohydrates. Try low–fat yogurt with a sprinkling of nuts, raisins, and honey.

4 ways to get better sleep

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1.     Sleep restriction: Do not spend a lot of time in bed with the hope of falling asleep. Less time in bed promotes more restful sleep.

2.      Reconditioning: Use the bed only for sleeping or sex and go to bed only when you’re sleepy. If you’re unable to sleep, move to another room and do something relaxing. Stay up until you are sleepy, and then return to bed. If sleep does not follow quickly, repeat.

3.      Relaxation techniques: Techniques to quiet a racing mind — such as meditation, breathing exercises, progressive muscle relaxation, and biofeedback — can help.

4.      Cognitive behavioral therapy aims to change the negative thoughts and beliefs about sleep into positive ones.