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New-Year-Resolutions-Dos-and-Donts

New Year’s Resolutions – Do’s and Don’ts

Dec 31st, 2020

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New Year’s Resolutions – Do’s and Don’ts

Thursday, December 31st, 2020

The plans for the coming New Year’s Eve are going to be a lot different than what they were last year. People are more likely to spend their time on a couch watching a festive movie or enjoying an early dinner than going to a party. But it’s still a tradition to decide on New Year’s resolutions before December 31. The history of New Year’s resolutions can be traced back to the Romans who began each year by making promises to their god Janus(from whom the month of January gets its name).

According to an online survey conducted in 2019, nearly 28% of Americans had reported that they had made a New Year’s resolutions for 2020. Most were optimistic about their ability to stick to their resolutions but the pandemic ruined their plans. Are you also one of them? Instead of getting demotivated, try again.

A recent survey has reported that the top planned New Year’s resolutions for 2021 aren’t focused on exercise or weight loss, but rather saving money for the future (62%) and learning a new skill (50%). 68% of people are letting go of their materialistic resolutions. They want to focus more on experiences — like spending more time with family or travelling more. After a difficult 2020 more and more people are looking at life from a different perspective.

How to make New Year’s Resolutions?

  • Tackle the new year with a fresh mindset and renewed motivation.
  • Resolutions can be short-term or long-term.
  • Some reasons why people fail at their resolutions: unrealistic goals, not keeping track of progress or making too many resolutions!
  • In order to stay committed, don’t set harsh deadlines, but rather keep checking with yourself regularly throughout 2021.

Here are a few tips to brighten your days and put the pep back into your step in 2021:

  • Budgeting – Outline a budget that works for you and make plans for how you’ll stick to it.
  • Diet – Food is fuel, not a therapy!
    • Do not skip meals, but also don’t overeat. Include fruits, vegetables, berries, and nuts regularly.
    • Hydrate: Drink minimum of 8 glasses of water per day.
    • Learn cooking: Not only should you eat healthy but also try out different cuisines.
  • Avoid addictive substances – Avoiding alcohol improves your mood, sleep pattern, skin, and immune system. Tobacco products are extremely harmful and lead to fatal diseases.
  • Exercise
    • Exercise daily: Incorporate new workout routines.
    • Clean the house: Helping in household chores helps burn calories.
    • Take nature walks: Sunlight is crucial to regulate our moods/circadian rhythms.
  • Time management– Learn to manage time better.
    • Do one thing at a time – organize activities into chunks of time, giving 100% to each. Multitasking doesn’t make you efficient but leads to considerable stress. Fragmented focus, increases anxiety as work piles up.
    • Delegate – Spend money on time-saving services, e.g. microwaves, dishwashers. Ask others for help when needed.
    • Relaxation time – Keep time for relaxation. Sleep on time, practice meditation and yoga to relax your mind and body.
  • Hobbies– Hobbies are good distractions from everyday stresses and strains!
    • Try out new hobbies.
    • Gardening – Caring for plants calms the nerves and improves concentration.
    • Learn a new skill- e.g. calligraphy, quilling, a musical instrument.
    • Try out new looks – Working on your looks is refreshing and makes you feel good.
    • Travel – Going overseas might be off for a while, but a short trip in a car is a great way to change pace and forget about social media for a day!
    • Volunteer – Charity work lowers stress and improves well-being.
  • Thought management – Thoughts influence emotions, behaviours, and habits.
    • Maintain a diary where you can write down your thoughts.
    • Write kind words to yourself, as you’d say to a friend.
    • Maintain a gratitude journal. Write 3 good things that happened to you today.
    • Don’t spread rumours and avoid negative news on social media.
  • Therapy:
    • Music therapy – Music has been known to work wonders like lowering stress, reducing pain and elevating mood.
    • Aromatherapy – Use aromas as they affect mood, memory, and energy.
    • Professional therapy – Resolve to care for your mental health. Reach out to your nearest mental healthcare professional if needed or get an appointment for online counselling from the comfort of your home!

Wishing you and your family a Happy and Healthy 2021! We at Kokilaben Dhirubhai Ambani Hospital are here to support you at each step of your health journey. Consult our team of specialists for regular health check-ups, dietary advice, or counselling for mental health problems. Stay safe!

Nutritional Needs of the Elderly

Wednesday, December 23rd, 2020

Staying away from your parents? Constantly worried about their well-being? Concerned about an elderly family member with poor health? The elderly are more vulnerable to develop chronic health conditions due to their weak immune system and dietary deficiencies. Educate your loved ones about the importance of good nutrition and support them in every possible way to meet their health requirements. A healthy diet helps senior citizens increase their immunity and stay healthy.

Why Nutrition Matters?
After crossing 60 years of age, seniors may need more sleep, less physical exertion, and different types of foods than they needed before. Aging changes one’s nutritional needs and appetite, older people may eat less, but need nutrient-rich meals. The aging process involves changes in the physiological, pathological, social, and psychological conditions of a person. Nutrition is an important element of health among the elderly, and it affects the whole process of aging. As you age, your body becomes less efficient at absorbing some key nutrients and some foods become difficult to chew or digest. Poor nutrition may lead to a decline in various bodily functions, impaired muscle function, decreased bone mass, weakened immunity, reduced cognitive function, poor wound healing, and delayed recovery from surgery.

Nutritional Health Tips for the Elderly

Here are some key nutrients that must be included in the diet of the elderly. These help fight the problems of aging make them resilient:

  • Vitamin D is a fat-soluble vitamin involved in bone health, muscle health, immunity, and cognition. Sunlight is the best source, but aging reduces the ability to absorb it well. Speak to your doctor and take a supplement if required.
  • Calcium is a mineral involved in bone health, muscle health, nerve transmission, and hormone secretion. Include milk and dairy products, green leafy vegetables, soya bean, broccoli, figs, etc in your diet.
  • Vitamin B-6 is a water-soluble vitamin that plays a role in metabolism, immunity, and is involved in over 100 different enzyme reactions in the body. Get your required intake by including a wide variety of different foods like banana, rice, chickpeas, paneer, spinach, etc. in your diet.
  • Vitamin B-12 is involved in DNA creation, red blood cell formation, and nerve function. The absorption of vitamin B-12 may decrease with age and seniors are usually recommended fortified foods or supplements.
  • Fiber plays an important role in digestion, preventing constipation, and even reducing the risk of heart disease, diabetes, and some cancers. Include plenty of fruits and vegetables in your diet.
  • Protein is a macro-nutrient found in every single cell in the body and is very essential for life. Protein also aids in immunity, maintaining muscle, and maintaining physical function in seniors. A protein deficiency can cause malnutrition or muscle loss. Lentils and legumes, eggs, oats, milk and dairy products, nuts and seeds are good sources of protein.
  • Getting enough potassium in your diet helps keep your bones strong. This essential mineral is vital for cell function, controls blood pressure levels, and reduces the risk of kidney stones. Fruits and vegetables like bananas, plums, prunes, and potatoes with their skin are rich in potassium.
  • Magnesium plays a crucial role in some 300 different physiological processes. Fill your plate with as many unprocessed foods as possible, including fresh fruits, vegetables, nuts, whole grains, beans and seeds, all of which are great sources of magnesium.
  • Omega-3 fatty acids are unsaturated fats, that help ease the symptoms of rheumatoid arthritis, slow the progression of age-related macular degeneration (AMD), and also help improve your cognitive skills.  Consumption of fish, soybeans, walnuts, flaxseed, chia seeds, and canola oil are helpful.

Do you need a personalized diet plan to help manage certain health conditions? Consult our highly experienced dieticians from the comfort of your home over an online consultation or visit us personally. Our team caters to the needs of the elderly with utmost compassion and expertise. Please find the below website link for further details:

https://www.kokilabenhospital.com/departments/clinicaldepartments/nutritiontherapy.html

Staying Fit this Winter

Monday, December 14th, 2020

As we approach the most pleasant climate of the year and an end to the challenging 2020 the world seems a brighter and happier place. The winter chills bring a smile to many faces and some fond memories too. While winter brings a lot of joy to many, some cities in India face extreme winters that may lead to certain health repercussions. Some extra precautions must be followed to maintain optimum health. The low temperature and the lack of sunlight also weaken immunity making people susceptible to many common diseases like cold, cough and flu.

Common winter ailments

Here are the most common winter ailments that affect people in winter:

Common cold: Runny noses, sneezing, and chest congestion are a common winter occurrence. Young children are more prone to this viral infection and may also develop a minor fever.

Influenza: More commonly known as the ‘flu’, symptoms of influenza include high fever, sore throat, splitting headache, muscle pain, and coughing bouts.

Joint aches: The low temperature in winter, makes your joints extremely inflexible and more painful. This makes people with arthritis and other orthopaedic problems struggle with complaints of body ache, joint ache, and discomfort.

Bronchitis: It is a common respiratory infection that tends to target children and adults above the age of 60 years. The virus causes inflammation of the airway branches in the lungs, leading to mucous clogging the airways, which makes it hard to breathe. It is accompanied by nasal congestion, low-grade fevers, cough, and wheezing.

Pneumonia: Pneumonia is the infection of the lungs, caused by bacteria. You may have a cough, fever, and breathing problems. Having long-term diseases like asthma, hypertension, or heart problems may increase your risk of getting pneumonia.

Beating the Blues

strengthen your body by following these health tips and including some winter superfoods in your diet:

  • Get your daily dose of vitamin D by getting enough sunlight. This helps strengthen your bones, boosts your immune system, and also helps fight mood swings.
  • Create a daily exercise routine and exercise indoors if required. Physical activity of at least 30 minutes five days a week helps strengthen your immune system and maintain your overall health.  
  • Regular intake of dates keeps your body warm which makes them a great winter snack. They are low in fat and help supply your body with essential nutrients too.
  • Bajra or millets are rich in fat, protein, and fibre, and also are high in iron content. Regular consumption helps energize your body and keeps you warm.
  • Dark leafy greens like spinach, fenugreek, mustard greens, etc. are rich in vitamins A, C, K, and various other nutrients. They not only enhance your bone health but also help fight the winter skin dryness.
  • Dry fruits like almonds and walnuts help keep your body warm and also ensure an active nervous system, a healthy heart, and improved insulin sensitivity.
  • Chyawanprash is made using a variety of ayurvedic herbs and the goodness of amla or gooseberry that helps support the body’s natural ability to produce red blood cells and helps keep the respiratory passages clear.
  • Use warming spices like cloves and cinnamon to flavour your meals. Cinnamon is a warming spice that helps increase blood circulation, aids in tissue regeneration, and is anti-inflammatory. Cloves produce a large amount of eugenol, an oil that makes the skin feel warmer and increases blood circulation.
  • Sesame or til seeds are known to be very helpful in maintaining a good temperature of your body. They help boost your energy, digestion, and bone health. Relish this winter staple in the form of chikki, and by using sesame oil for cooking.
  • Ghee is a winter essential that is rich in unsaturated fat and is responsible for keeping the body warm and also supplying it with energy.

Enjoy these winter months by having nourishing food and by staying away from unhealthy lifestyle habits. Make the most out of winter by eating seasonal fruits and vegetables that boost your immune system naturally.

Lung Cancer Awareness

Thursday, November 26th, 2020

Lung cancer is the result of damage to normal cells in the lung. The body programs cells to die at a certain stage in their life cycle to avoid overgrowth. Cancer overrides this instruction, causing cells to grow and multiply when they should not. In lung cancer, this pattern of cell overgrowth occurs in the lungs, which are vital organs for breathing and gas exchange. While anyone can develop lung cancer, cigarette smoking, and exposure to pollution highly increases the risk of developing lung cancer.

Around 50 % of  Indians being diagnosed with lung cancer are non-smokers. Air pollution both outdoor and indoor – that includes coal and biomass burning is linked to rising lung cancer cases among non-smokers in India. Lack of awareness, delayed diagnosis, and unavailability of specialist care is the leading cause of lung cancer deaths in India. Most lung cancer cases in India are detected at advanced stages where chances of survival are grim.

Symptoms of Lung Cancer
Lung cancer symptoms may take years to develop, and often there are no symptoms at all until the later stages of the disease. The early symptoms of lung cancer are often mistaken and ignored. These include:

  • Coughing — A persistent cough that lasts more than two weeks, or coughing up blood
  • Chest infection — Infections, like bronchitis or pneumonia
  • Trouble breathing — Shortness of breath or wheezing
  • Chest discomfort — Chest pain or sudden and severe discomfort
  • Loss of appetite — Many illnesses, including cancer, cause changes in appetite
  • Weight loss — If you are losing weight for no known reason, inform your doctor
  • Fatigue — Excessive tiredness or weakness is a common sign of cancer

Late signs and symptoms of lung cancer:

  • Neck and facial swelling
  • Aching bones or joints
  • Headaches and dizziness
  • Lumps in the neck
  • Pain and swelling around the chest

If you have any of the above symptoms or if you are at high risk for developing lung cancer, consult a cancer specialist. Early diagnosis of lung cancer can be lifesaving and offers best chances of survival.

Risk factors of Lung Cancer
Research has found several risk factors that may increase your chances of getting lung cancer. These include:

  • Smoking – Cigarette smoking is the number one risk factor for lung cancer. Tobacco smoke is a toxic mix of more than 7,000 chemicals out of which at least 70 are known to cause cancer. People who smoke cigarettes are 15 to 30 times more likely to get lung cancer. Second-hand smoke is equally harmful and may also lead to lung cancer.
  • Chemical exposure – Radon is a naturally occurring gas that comes from rocks and dirt and can get trapped in houses and buildings. It cannot be seen, tasted, or smelled however it is may cause lung cancer.
  • Other Substances – Certain occupational exposure to chemicals like asbestos, arsenic, some forms of silica and chromium may harm your lungs and increase the risk of getting lung cancer.
  • Family history – Your risk of lung cancer may be higher if your parents, brothers or sisters, or children have had lung cancer.

Tips for healthy lungs

Here are a few health tips to follow to keep your lungs healthy and strong:

  • Quit smoking and avoid second-hand smoke.
  • Have a healthy diet that is high in fibre and includes at least five portions of fruits and vegetables, and has plenty of whole grains.
  • Exercise regularly and practice breathing techniques to strengthen your lungs.
  • Follow health and safety guidelines in your workplace and avoid carcinogens.
  • Laugh often as it helps replenish the lungs.

Lung Cancer care at Kokilaben Dhirubhai Ambani Hospital
Are you showing any symptoms of lung cancer? Meet our highly trained and experienced oncologists for an expert opinion and world-class treatment. Our Centre for Cancer is equipped with high-end technologies that provide excellent outcomes. 50 per cent of surgeries for lung cancer at Kokilaben Hospital are done using Video Assisted Thorocoscopic Surgery (VATS). This is a keyhole surgery that reduces postoperative pain, avoids scars, reduces hospital stay, and helps in fast recovery.

Our Lung cancer experts use state-of-the-art technology such as:

  • Video Assisted Thoracoscopic Surgery for lung resection aiding early recovery
  • Robot-Assisted Thoracoscopic Surgery for early cancer
  • Lung Sparing surgery (including Sleeve Lobectomy)
  • Mediastonscopy for staging
  • Endobronchial Ultrasonography (EBUS)
  • Stereotactic Body Radiation Therapy (SBRT)

If you or a loved one need help for diagnosis, or treatment of lung cancer, consult specialist at our Centre for Cancer. Please find below the link for our website:

https://www.kokilabenhospital.com/departments/centresofexcellence/centrefor_cancer/lungcancer.html

Antimicrobial Awareness

Monday, November 23rd, 2020

World Antimicrobial Awareness Week (WAAW) aims to increase the awareness of global antimicrobial resistance (AMR) and to encourage best practices among public and health workers to help reduce the spread of drug-resistant infections. Antimicrobials – including antibiotics, antivirals, antifungals, and antiparasitics – are medicines used to prevent and treat infections in humans, animals, and plants.

What is Antimicrobial resistance (AMR)?
AMR occurs when bacteria, viruses, fungi, and parasites change over time and no longer respond to medicines. This makes infections harder to treat and increase the risk of severe illness and death. This makes medicines ineffective and infections persist in the body, increasing the risk of spread to others. WHO has declared that AMR is one of the top 10 global public health threats facing humanity. It is estimated to cause over 700,000 deaths per year, worldwide.

Dangers of Antimicrobial resistance (AMR)
In addition to death and disability, prolonged illness results in longer hospital stay, leading to increases medical expenses. A growing list of infections – such as pneumonia, tuberculosis, blood poisoning, gonorrhoea, and foodborne diseases – are becoming harder, and sometimes impossible, to treat as antibiotics become less effective. Medical procedures, such as surgery, including caesarean sections or hip replacements, chemotherapy, and organ transplantation, will become riskier due to AMR.

What causes Antimicrobial resistance (AMR)?
The main drivers of antimicrobial resistance include the misuse and overuse of antimicrobials; lack of access to clean water, sanitation, and hygiene (WASH) for both humans and animals; poor infection and disease prevention and control in health-care facilities and farms;  poor access to quality, affordable medicines, vaccines and diagnostics; lack of awareness and knowledge; and lack of enforcement of legislation. The world urgently needs to change the way it prescribes and uses antibiotics. Even if new medicines are developed, without behaviour change, antibiotic resistance will continue to remain a major threat.

How to reduce the spread of Antibiotic Resistance?
Antibiotic-resistant germs can quickly spread across settings, including communities, the food supply, healthcare facilities, the environment (e.g., soil, water), and around the world. Here are some precautions to take to use antibiotics responsibly:

  • Only use antibiotics when prescribed by a doctor
  • Never demand antibiotics if your doctor does not prescribe them
  • Always follow your doctor’s advice when using antibiotics
  • Never share or use leftover antibiotics
  • Prevent infections by regularly washing hands, preparing food hygienically, avoiding close contact with sick people, practising safe sex, and keeping vaccinations up to date.

Myths and facts about Antibiotic Resistance
Myth – It’s the body that becomes resistant to antibiotics
Fact – That is not true, it’s not you but the bacteria within your body that become resistant to antibiotics. Bacteria can even pass this resistance on to each other.

Myth – Antibiotics treat all types of infection
Fact – Antibiotics are only suitable for treating bacterial infections. Other infections, such as those caused by viruses or fungi, will not respond to treatment with antibiotics.

Myth – You must stop taking antibiotics once you feel better
Fact – No. You must complete the entire course of the prescribed antibiotics even if you are feeling better. If treatment stops too soon, the drug may not kill all the bacteria. You may become sick again, and the remaining bacteria may become resistant to the antibiotic that you’ve taken.

Myth – Using antibiotics incorrectly will not cause any major harm
Fact – Overuse and misuse of antibiotics can promote the development of antibiotic-resistant bacteria that can affect the entire world.

Myth – It is okay to share antibiotics
Fact – Never take antibiotics that are leftover from past treatments or given by family or friends. Only take antibiotics prescribed by a doctor. Leftover antibiotics may have expired or may not be correct for your illness.

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