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Stress and Heart Disease - Stress Heart Attack || Health Fettle ||

2019-06-08T13:14:00.000+05:30

Stress and Heart Disease - Stress Heart Attack

Stress is a general term used to describe a person’s response to physical, chemical, emotional and environmental stimuli. On a broad basis, it can refer to physical exertion as well as mental tension. Sometimes it is difficult to evaluate emotional and psychological stress.

In a general sense, everyone experiences stress to varying degrees. The reaction to stress differs in each person.

Stress and Heart Disease - Stress heart attack || Health Fettle ||

How is Stress Related to Heart Disease?

Much of what we know about stress is derived from scientific studies that examine the relationship of stress to cardiovascular disease. Scientists show definite links between stress and the resulting effects upon people physically and psychologically.

However, no pathway or physiological mechanism has been determined to contribute to heart disease. One of the most relevant questions being asked is, “Does stress act as an independent risk factor for heart disease?”

Despite the lack of physical evidence to support a theory of the relationship of stress to heart disease, stress management is a concept that is recognized in most professional circles as therapeutic and relaxing. Since the heart is a muscle, it is medically sound to say that it can be affected by tension and perhaps tense environments.

In order for the heart to function properly it requires oxygen and blood. The coronary arteries supply the heart muscle with oxygen. When one or more of these vessels become obstructed, blood cannot get through this area or into the heart. Within about 20 minutes of not receiving blood and oxygen, the heart muscle begins to die.

When the heart tissue dies it can no longer contract or function properly. Some of the symptoms of a heart attack are a pain in the chest area, palpitations, profuse sweating, dizziness, anxiety, nausea, and shortness of breath. A person may experience some or all of the above symptoms during a heart attack. It is interesting to note that many people use similar words to describe stress related occurrences.

When the proverbial “stress attack“ occurs, several things happen immediately. First, the skeletal muscles contract and the hypothalamus reacts by influencing the autonomic nervous system, which involves involuntary activities of bodily organs.

The hypothalamus also mediates activity in the pituitary gland, which releases hormones into the bloodstream. Under stress, the muscles become tense, breathing becomes faster and deeper and the heartbeat quickens. Some blood vessels constrict which raises the blood pressure and almost closes the vessels right under the skin. Even the throat muscles and the muscles in the nostrils are forced wide open.

The digestive system is also temporarily brought to a halt. As perspiration increases, the secretion of mucous and saliva decreases and the pupils of the eyes dilate involuntarily. Almost simultaneously, the adrenal glands release two hormones - epinephrine and norepinephrine, which affect circulation and elevate the heartbeat and the blood pressure.

Stress and Heart Disease - Stress heart attack || Health Fettle ||

How to Reduce Stress and Stress Heart Attack

While the autonomic and hormonal systems answer the call to fight or flight, the muscles are reacting also. It is the response of the muscles that we must thoroughly examine in order to understand how to alleviate stress and tension related disorders. The opposite of stress is relaxation. Most people do not know how to relax. One way to evaluate and alleviate stress is to ask, “Am I busy or active?”

The former denotes activities that could be stress related, such as business or work-related responsibilities, whereas the latter implies activities such as walking or gardening. Other recommended forms of relaxation are deep breathing exercises and meditation.

Psychologists can offer assistance with many types of relaxation techniques. In addition, aerobic exercise is a great outlet for stress and can serve as a stress reducer.

Stress and Heart Disease - Stress heart attack || Health Fettle ||

Can Stress Cause Weight Gain? || Health Fettle ||

2019-06-01T12:01:00.001+05:30

Can Stress Cause Weight Gain?

Have you at any point thought about whether there is an association between your stress level and the propensity to put on weight? Researches show that stress can lead to obesity.

Can Stress Cause Weight Gain? || Health Fettle ||

During a research study, it is found that monkeys were fed with a high fat and cholesterol diet and it was found that monkeys, who were socially stressed gained a higher proportion of weight and body fat, compared to other monkeys. Scientist believe that this process would hold good even in case of human beings and in fact, the findings could open up new ways and means to help the growing numbers of Americans afflicted with obesity.

Researchers say, “Fats on the abdomen are more harmful than excessive fats on the other areas of the body. Unluckily, obese people tend to develop excess fat on the abdomen.”

Excess belly fat is also known as the associated cause of heart diseases. In order to have a greater understanding of the relationship between social stress and cardiac ailments, a group of researchers, conducted their study on female monkeys. The monkeys were kept in the natural environs and were given high fat and cholesterol-rich foods. The natural environments fostered the emergence of aggressive and docile personalities among the monkeys. The docile and subordinate monkeys were lonely and were often subjected to aggression from the more vibrant ones.

The study showed that although all the monkeys gained weight as a result of the high-fat rich foods, the socially less active monkeys gained more visceral fat, as revealed by CT scan. They also had a higher level of cortisol, a stress hormone responsible for the accumulation of abdominal fat and the growth of the fat cells. Their arteries were also found to be blocked with plaques. The monkeys with more abdominal fats also develop metabolic syndrome and all these things together lead to atherosclerosis.

Although the female monkeys like women have a natural protection against cardiac ailments, in the case of female monkeys with a higher level of stress and hence more belly fat, the production of the natural protective hormones by the ovaries are inhibited. This condition of hormonal deficiency leads to atherosclerosis and other serious disorders like osteoporosis, coronary heart diseases and cognitive impairment.

The research team also came up with the fact that the monkeys, who were under stress, had an irregular menstrual cycle, with fewer occurrences of ovulation. In this regard, researchers said, “Women often are not even aware of the fact that they are not producing an adequate amount of hormones. Hence, in the case of over-weight women, doctors should go for proper investigation of their ovarian function and hormonal level.”

According to researchers, the findings of the study also give credence to the general advice the experts suggest to maintain good health – like having a balanced diet, exercising and above all leading a stress-free life. Some experts, who studied the report even, propose that stress reduction therapies like meditation and yoga should also be included in the weight loss program for obese people.

How to Gain Healthy Weight Fast with these 5 Tips || Health Fettle ||

2019-04-23T15:04:00.000+05:30

How to Gain Healthy Weight Fast with these 5 Tips

If you’re reading this, then you already know that natural weight gain is something that’s hard to accomplish. The key to natural weight gain is to work more intense! You’re going to have to eat more and lift more if you want to get big.

A lot of people think that the only thing that’s necessary to gain weight is to weight lift. It’s an extremely important aspect, but that’s not everything. The other important part comes from your diet.

In this article, I am going to examine those two aspects and give you advice on how you can have natural weight gain from them.

How to Gain Healthy Weight Fast with these 5 Tips || Health Fettle ||

Natural Weight Gain Tips 1:

Increasing your consumption of junk and greasy foods is a horrible way to gain weight. Usually, junk foods contain trans fats or saturated fats. Even though you may want to increase your calorie consumption for weight, your natural weight gain should be coming from foods that are good for your body.

Natural Weight Gain Tips 2:

Healthy fats that should be taken in by your body are ones such as omega-3 fatty acids. These can be found in fishes, such as tuna salmon, and foods such as walnuts. You should also be taking in a lot of protein, which can come from lean meats, fish, nuts, legumes, and fish. Other healthy foods you can eat are fruits, vegetables, and whole grains, which provide you with healthy carbohydrates.

How to Gain Healthy Weight Fast with these 5 Tips || Health Fettle ||

Natural Weight Gain Tips 3:

In addition to eating these healthy fats, you should be eating 500 more calories than what you normally do. So if, for example, you eat 2000 calories per day, you should be eating 2500 calories per day of healthy food. To accomplish the goal for natural weight gain, it may be easier for you to eat six small meals per day instead of 3 large meals per day.

Natural Weight Gain Tips 4:

In addition to your main diet for natural weight gain, you can also have protein powder and nutritional supplement drinks as your “snacks” during the day in case you need more calories. Many protein powders are flavored and taste okay, but if you want, you can add some variety by turning it into a blended protein shake. You can also add flax seed oil and psyllium powder to your shakes so that you can get extra omega-3 essential fatty acids and more fiber.

Natural Weight Gain Tips 5:

Last, but not least, is weight lifting and exercise. For natural weight gain, this is important. This is what will help turn your body into muscles. You’re better off using resistance training (which is lifting weights) rather than aerobic exercises (such as running, swimming, etc) because aerobic exercises are for fat loss and may cause you to lose weight instead. This is a good opportunity for you to sign up for the gym so that you can build up those muscles.

How to Gain Healthy Weight Fast with these 5 Tips || Health Fettle ||

I hope these 5 natural weight gain tips have helped you out. Apply every single one of them, and you’ll find that you’ll quickly reach your weight goal. Natural weight gain isn’t easy, but you’ll reach your goal if you apply the right exercise and diet.

Male Infertility Test for Male Factor Infertility || Health Fettle ||

2019-04-16T15:27:00.001+05:30

Male Infertility Test for Male Factor Infertility

Infertility is a problem for 1 out of 5 couples presently trying to have children. If after a year of trying to conceive a couple is not successful, a basic infertility evaluation may be started. However, if the female partner in the couple is over age 30 or has a significant past medical history of irregular periods or previous pelvic infections, the infertility evaluation, and infertility tests may be started earlier.

The infertility workup itself follows a fairly specific sequence. A complete workup or evaluation of the woman usually takes three or four cycles to complete. This is because certain infertility tests have to be performed at specific times in the menstrual cycle.

Both husband and wife are being tested and scored. For the husband, male infertility testing is largely over if the semen analysis is normal since there is little additional male infertility testing usable beyond semen analysis.

Male Infertility Test for Male Factor Infertility || Health Fettle ||

Male Infertility Test

The following is an overview of the infertility tests involved. You may want to use it to understand what may be required medically or as a tool to double check that you have had all the infertility tests.

Initial Appointment for 'male factor infertility'

The doctor will take a very careful medical history from the male. The doctor will also want to know about the medical history of the immediate family. Attention will be paid to details concerning previous surgery, infections, chronic illnesses, and hospitalizations. Background information on smoking, alcohol intakes, medications, and exposure to environmental or occupational toxins will be requested.

Of course, a reproductive history from both partners will be needed. Details about the types of birth control practiced will be obtained. In addition, any history of previous pregnancies should be discussed. Information about the frequency and nature of sexual intercourse and previous venereal disease is crucial in the evaluation.

Physical Examination for 'male factor infertility'

A physical examination of the male is usually accomplished on the first visit. The physical exam will include an examination of the genital organs, with the doctor noting size, position, and condition of the penis and testes. A rectal exam is done to determine the size and consistency of the prostate gland and seminal vesicles. The doctor will also note the development of secondary sex characteristics. Again, routine blood and urine tests may be performed.

Male Infertility Test for Male Factor Infertility || Health Fettle ||

Medical Evaluation of the Male for 'male factor infertility'

Semen Analysis

This is the first and most informative male infertility test performed on the male. An analysis can be performed anytime because a man is not cyclic as women are. Abstinence from intercourse for 24 to 48 hours before the analysis is suggested. Abstinence for a longer period than 2 days is not necessary.

For the semen analysis, the doctor will ask the man to masturbate a specimen into a clean container. This can be done at home and kept at body temperature and delivered to the lab for evaluation if it can be delivered within 60 minutes of collection.

The laboratory then will examine the specimen under a microscope looking for the number of sperm present, how fast the sperm are swimming (motility), and the shape of the sperm (morphology). The doctor also will check the total volume of the specimen and its viscosity (thickness).

Normal Sperm Count

A fertile semen specimen should have at least 20 million sperm, with at least 50% of the sperm motile and 50% to 60% with good morphology. Normal volume is 2 to 5 ccs. A semen analysis should be repeated at least once because all of these levels fluctuate. It is also a good idea to repeat semen analysis periodically if the infertility investigation of the couple is lengthy, as these levels can change over a long period of time.

If the semen analysis indicates that there may be a problem, other tests on the semen will be undertaken. The semen will be checked for the presence of fructose, a special kind of sugar produced in the epididymis. If it is absent, this may mean there is a blockage in the ductal system but that sperm production may be normal.

In addition, the semen may be checked for unusual clumping or agglutination that could indicate an immunologic response or a so-called sperm antibody condition. Some physicians also order a new test called the "zona-free hamster egg test" to check that the sperm is (in fact) able to penetrate the outer layer of the hamster egg, which is very similar in structure to a human egg.

Evaluation for a varicocele

Several additional male infertility tests may be performed if the semen analysis is not normal. Evaluation for a varicocele is accomplished by palpating the scrotum while the man is bearing down or coughing. The link between the presence of a varicocele and infertility is not clearly understood. The most common theory is that the presence of a varicocele (varicose veins of the testicle) causes poor circulation that ultimately inhibits normal sperm production.

Evaluation for a blockage

In the event of a subfertile semen analysis, a small biopsy of one or both testicles may be suggested. This procedure is performed in a hospital under local or general anesthesia. The testicular tissue is examined in the laboratory. This test can tell the doctor if there is an absolute infertile state with no sperm-producing tissue present, or blockage in the vas deferens (the tube that conducts sperm from the testicle to the penis) indicated by the presence of normal testicular tissue yet little or no sperm in the ejaculate.

Finally, if a blockage in the vas deferens is suspected during a testicular biopsy, a vasography can be done to pinpoint the area of the blockage. This is an x-ray study in which dye is injected into the vas deferens and a series of x-rays are taken to determine if a blockage exists and, if it does, where the blockage may be.

Male Infertility Test for Male Factor Infertility || Health Fettle ||

Once an infertility workup is underway it is important that the couple get the results of each test as they are done. Couples should ask their doctor(s) for explanations of all test results. Once the problem diagnosed, take the proper treatment for that.

what is appendicitis : appendicitis disease || Health Fettle ||

2019-04-13T14:18:00.000+05:30

What is Appendicitis : Appendicitis Disease

What Is Appendicitis?

Appendicitis is an inflammation of the appendix, which is a small portion of the cecum (large intestine) that is located in the lower right section of the abdomen. Although the appendix does not seem to have any function in the body, it can still become diseased; if left untreated, an inflamed appendix can burst, causing infection or even death. About 1 in 500 people develop appendicitis each year.

what is appendicitis : appendicitis disease || Health Fettle ||

What Causes Appendicitis?

Appendicitis is usually caused by an infection in the appendix, usually with bacteria from the intestinal tract. The infection can be caused by an obstruction in the appendix (due to contents moving through the intestinal tract, such as a piece of hardened stool), or by a constricting band of tissue. When infected, the appendix becomes swollen, inflamed, and filled with pus.

What are the Symptoms of Appendicitis?

Symptoms of appendicitis include:

Abdominal bloating
Pain in the right side of the abdomen. The pain usually begins near the navel and moves down and to the right. The pain worsens when moving, taking deep breaths, coughing, sneezing, and being touched in the area around or where the appendix is located.
Nausea and vomiting
Low fever that begins after other symptoms
Tenderness in the lower right abdomen
Increased white blood cell count
Abdominal swelling (late stages)
Diarrhea (occasionally)
Constipation and inability to pass gas (occasionally)

Not everyone has all the symptoms listed above. It is important that persons who have symptoms of appendicitis not take laxatives or enemas to relieve constipation, because these medicines could cause the appendix to burst. Pain medicine could also mask symptoms that the doctor needs to know about in order to make a correct diagnosis.

How is Appendicitis Diagnosed?

Obtaining a medical history and physical exam are the most important techniques used for Appendicitis diagnosis. Other techniques include:

White blood cell count: This blood test will reveal any elevation in your white blood cell count, which is a common sign of infection.
Urinalysis: This is a microscopic examination of the urine that detects red blood cells, white blood cells, and bacteria in the urine. This can help exclude other infections that are commonly confused with appendicitis, such as urinary tract infections or kidney stones.
Abdominal X-Ray: This procedure can help detect a blockage in the appendix, which is a common cause of appendicitis (especially helpful for diagnosing appendicitis in children).
Ultrasound: This is a painless procedure that uses sound waves to help identify structures. If the ultrasound reveals that the appendix is enlarged, appendicitis is usually the resulting diagnosis. An ultrasound can also help to rule out ovarian cysts, whose symptoms often mimic those of appendicitis.
Barium Enema: A barium enema is an x-ray test in which barium is inserted into the colon from the anus. This test can, at times, show the effects of appendicitis on surrounding abdominal structures and can rule out other intestinal problems that have the same symptoms as appendicitis.
CT Scan: A CT scan can show signs of appendicitis, but is most useful in diagnosing complications of appendicitis, such as an abscess.
Laparoscopy: This is a surgical technique in which a small fiber-optic camera is inserted into the abdomen, thus allowing the physician to directly view the appendix. Laparoscopy is performed using a general anesthetic, and if the appendix is inflamed, it may be removed laparoscopically during the same anesthetic.

what is appendicitis : appendicitis disease || Health Fettle ||

How is Appendicitis treated?

If appendicitis is diagnosed or strongly suspected, the best appendicitis treatment is surgical removal of the appendix (appendectomy), which is performed under general anesthetic. The surgeon will make a small incision in the lower part of the abdomen on the right side, through which the appendix is removed. In some instances, laparoscopic removal of the appendix is also a treatment option for appendicitis. Both surgery and laparoscopic removal are excellent treatment options, and the choice of which procedure to use will depend on the surgeon.

If the appendix is not ruptured at the time of surgery, the patient is generally allowed to leave the hospital in one to two days. If the appendix is ruptured, the patient may stay in the hospital four to seven days depending on the severity of the perforation. Intravenous antibiotics are given while in the hospital to help prevent further infection and abscesses.

Occasionally, a person may not see a doctor until appendicitis has been present for many days or even weeks, in which case an abscess has usually formed. If the abscess is small, it may be treated with antibiotics; however, usually, the abscess requires drainage, typically done with the aid of ultrasound or a CT scan. Since it is generally not safe to remove the appendix when an abscess is present, the appendix is removed several weeks to months after the abscess has healed, in order to prevent further attacks of appendicitis.

Wrinkles : how to prevent wrinkles || Health Fettle ||

2019-04-10T15:43:00.000+05:30

Wrinkles: How to Prevent Wrinkles

The wrinkles on the skin are something that surely betrays age, apart from giving you a dull look and people are always looking for the fastest and best way to reduce wrinkles. You may be in your late thirties or early fifties; the very appearance of those creases and lines make you conscious of your passing age.

This is more so in the case of women. People believe this to be inevitable and can do very little to stop it. However, experts feel that with the availability of new technology, the appearance of wrinkles can be avoided or at least delayed to a great extent, giving you that much-desired glowing skin.

Wrinkles : how to prevent wrinkles || Health Fettle ||

How to Prevent Wrinkles

The opinions of several experts are enumerated below in the form of some tips that can help you to prevent and reduce wrinkles. Some of the suggestions may require visits to the clinic of a dermatologist.

[A] Things to do to Prevent and Reduce Wrinkles

Keep away from sunlight

Researches point out that exposure to sunlight is by far the biggest reasons for the formation of wrinkles. One particular study carried out by experts reveals that it can have a greater effect than hereditary. Difference of sun-exposure even on identical twins and siblings can have a different bearing on the appearance of wrinkles and the overall looks.

Use sunscreen to reduce wrinkles

The Experts advises using sunscreen lotion while going out which will provide protection against skin cancer as well as go a long way to reduce the development of wrinkles on your skin.

Quit smoking

Although it is yet to be fully established, many studies point out that smoking can be responsible for the development of wrinkles. Smoking releases the enzyme that separates the collagen and elastin which are two of the vital components in the skin. A research study found that either of the twins who smoked develop more wrinkles and his or her skin is thinner by 40%.

Sleep well helps to reduce wrinkles

If you do not get adequate sleep, excess cortisol, which is a hormone responsible for the breaking up of the cell in the skin, is produced. On the contrary, an adequate amount of sleep accentuates the production of HGH (Human Growth Hormone). This hormone in the body makes the skin thick, elastic and wrinkle-free.

Sleep on your back

While sleeping in the face-down position can result in a furrowed brown, sleeping in the side-on position can produce sleep-lines on the cheeks and chin which would remain so even after you are up. That is why Dermatologist advises to sleep on the back instead of sleeping on the sides or face-down.

Avoid Squinting

Experts say that any repetitive movement of the facial muscles like squinting can eventually result in wrinkles. So, use sunglasses to avoid the wrinkles on the face and also keep the eyes safe from the damage due to sunlight and reduce wrinkles.

Take fish regularly

“Eating fishes like salmon contain enough protein and omega -3 fatty acid, which is helpful to keep your skin youthful”, Researchers Say. So, consuming plenty of cold water fish goes a long way in reducing wrinkles.

Take an ample amount of soy helps to reduce wrinkles

Although the findings are only limited to studies conducted on animals, soy is known to check the harmful effects of sun exposure on the skin. A case study, which was published in the European Journal of Nutrition, reveals that the intake of soy, along with fish and extracts of tomato, grape seeds, and tomatoes brought in appreciable changes in the elasticity and structure of the skin after only six months.

Take cocoa instead of coffee helps to reduce wrinkle development

Epicatechin and catechin, are a couple of flavanols found in cocoa. It makes the skin healthier by increasing the blood circulation in the skin, protecting it from the harmful effects of the sun.

Take plenty of vegetable curry and fruit salads

“Anti-oxidants protect the skin from free radicals,” experts say. Fruits, as well as vegetables, have plenty it. So, taking them is important for glowing skin.

Apply moisturizer

“Women often are not conscious of the good effects of moisturizer and go for anti-aging products. But using a moisturizer provides a wet look and camouflages the wrinkles. So, it is better to use a moisturizer,” expert advice.

Take care not to wash your skin too much

Experts are against the frequent rinsing off your face with soap in tap water as it washes off the natural oil from the skin. This will result in the appearance of wrinkles on the skin. So, instead of using soap, it is better to wash the face with a cleanser.

Wrinkles : how to prevent wrinkles || Health Fettle ||

[B] Some topical applications that can Prevent and Reduce Wrinkles

Researches reveal that the topical application of some of these products can help in reducing the wrinkles. In fact, many of the skin care products available in the market contain them.

Alpha-hydroxyl acids (AHAs)

Use of alpha-hydroxyl acids on the skin removes the dead cells on the skin which prompts the production of new skin cells. This reduces wrinkles. It can also hasten up the production of collagen.

Retinoids

This is the only product used for the treatments of wrinkles that have been approved by the FDA. Retinol is Vitamin A in its natural form and when used in higher doses can also be effective like Retin A, minus any side effects like itching and burning sensation.

Vitamin C

Research shows that the use of topical vitamin c can have beneficial effects on the skin. They include protection of the skin from the harmful effects of UV rays and produce collagen. The L-ascorbic acid is known to be the best vitamin c that stops the formation of wrinkles on the skin.

Idebenone

Idebenone is a potent anti-oxidant. A research study paper points out that after using it for one and a half months the rough and dry nature of the skin decreased by 26%, wrinkles reduced by 29% and moisture content increased by 37% and the overall structure and look of the skin improved by 33%.

Growth fats

Topical application of them can increase the production of collagen, protect the skin from skin damage and reduce wrinkles.

Pentapeptides

Topical application of pentapeptides increases the production of collagen and reduces wrinkles. This has been revealed in a study paper that was tabled in the recently held conference of dermatology.

Wrinkles : how to prevent wrinkles || Health Fettle ||

[C] Useful Medical/Spa treatment to Prevent and Reduce Wrinkles

Botox

The injection of Botulinum toxin A in its purified form relaxes the muscles below the wrinkled skin. This helps the overlying skin to be wrinkle-free.

Wrinkle Fillers

Dermatologists fill up space just below the wrinkle in order to make it taut. Hyaluronic acid, collagen, and other artificially prepared compounds are used for the purpose. ArteFill, Juvederm, and Restylane are some of the treatment options.

Laser/light treatment

In this case, light is used to abrade a layer of the skin. This activates the natural mechanism that produces the collagen in the body. This, in turn, helps in making the skin wrinkle-free.

Chemical peels

Instead of light, the topmost layer of the skin is abraded with the help of chemicals as well. This gives a boost to the collagen production’ mechanism in the body. As a result, the skin becomes healthier and wrinkle-free.

Dermabrasion

Dermabrasion, done with chemical crystals and vacuum suction abrades the overlying layer of the skin. This helps the body to produce new skin. Formation of this new layer of skin reduces wrinkles in the skin.

It’s best to consult a dermatologist regardless whether you choose home remedies or modern cosmetic procedures to prevent and reduce wrinkles.

What does Constipation mean : Causes Diagnosis & Treatment || Health Fettle ||

2019-04-07T15:45:00.001+05:30

What does Constipation mean

What is Constipation?

Constipation is the passage of small amounts of hard, dry bowel movements, usually fewer than three times per week. Constipation can cause difficult and/or painful bowel movements. Constipation can also make a person feel bloated, uncomfortable, or sluggish. Generally, constipation is temporary and not serious.

What does Constipation mean : Causes & Treatment || Health Fettle ||

What Causes Constipation?

Common causes of constipation include:

Not enough fiber in your diet: Many people who experience constipation do not eat enough fiber, which is found in vegetables, fruits, and whole grains.
Not drinking enough liquids: Liquids add fluid to the colon and bulk to the stools, making bowel movements softer and easier to pass. It is recommended that you drink eight 8-ounce glasses of fluid (preferably water) per day. Avoid beverages with caffeine, as these seem to have a dehydrating effect.
Lack of exercise
Medications: Pain medications, antacids containing aluminum, antispasmodics, antidepressants, iron supplements, diuretics, and anticonvulsants for epilepsy can all slow the passage of bowel movements.
Irritable Bowel Syndrome(IBS): Also known as “spastic colon,” irritable bowel syndrome causes spasms in the colon that affect bowel movements. Constipation, diarrhea, abdominal cramping, gassiness, and bloating are all common complaints associated with irritable bowel syndrome. Although irritating, this condition is not life-threatening.
Changes in life or routine: Changes in daily life or routines, such as pregnancy, aging, and traveling, can all lead to constipation.
Abuse of laxatives: Taking laxatives too often can damage nerve cells in the colon and interfere with the colon’s natural ability to contract.
Ignoring the urge to have a bowel movement (one of the most common causes)
Specific Diseases: Neurological disorders, metabolic and endocrine disorders, and systematic conditions that affect organ systems can all slow the movement of stool through the colon, rectum, or anus.
Problems with the colon and rectum: Intestinal obstruction, scar tissue, diverticulosis, tumors, colorectal structure, Hirschsprung’s disease, or cancer can compress, squeeze, or narrow the intestine and rectum, causing constipation.
Problems with Intestinal Function: Chronic idiopathic constipation (also known as functional constipation) is rare; however, some people are chronically constipated and do not respond to standard treatment. This could be related to multiple problems with hormonal control or with nerves and muscles in the colon, rectum, or anus.

Constipation Diagnosis

Most people who experience constipation do not need extensive testing and can be treated with changes in diet and/or exercise. More extensive testing is generally reserved for people with severe symptoms, for those with abrupt changes in the number and consistency of bowel movements, for those with blood in their stool, and for older adults. Testing may also be needed in young children to rule out megacolon (Hirschsprung's disease).

The following tests may be used in order for the doctor to rule out a diagnosis of colorectal cancer:

Barium enema x-ray: This procedure involves an injection of barium into the rectum, colon, and the lower part of the small intestine in order to make these areas more visible on x-ray. Once the barium has coated the organs, abdominal x-rays are taken to reveal the shape and condition of these areas.
Sigmoidoscopy or colonoscopy: A sigmoidoscopy involves an examination of the rectum and lower colon; a colonoscopy involves an examination of the rectum and the entire colon. These tests ensure that there are no abnormalities in the colorectal area.
Colorectal transit study: This test is for those who suffer from chronic constipation and shows how well food moves through the colon.
Anorectal Function Tests: These tests diagnose constipation caused by abnormal function of the anus or rectum.

How to Treat Constipation?

In most cases, changes in diet and lifestyle will help relieve constipation and prevent further attacks. A diet with sufficient fiber (20 to 35 grams per day) helps to form soft, bulky stool. High-fiber foods include whole grains and bran, fresh fruits and vegetables, and beans.

Changes in lifestyle, such as drinking more water and fruit and vegetable juice, exercising daily, and reserving enough time to have a bowel movement, can also help relieve and prevent constipation.

If diet and lifestyle changes do not work, laxatives may need to be used for a short time to relieve constipation. Consult your doctor about whether to use a laxative and what kind to use.

Other treatments may be directed at a specific cause. For example, a doctor may recommend discontinuing medication or performing surgery to correct an anorectal or colorectal problem. People who suffer from chronic constipation may use biofeedback to retrain the muscles that control the release of bowel movements.

Surgical removal of the colon is also an option for those who suffer from chronic constipation; however, the benefits of this surgery need to be weighed against possible complications, such as abdominal pain and/or diarrhea.

how to Improve Mood through Mood boosting foods || Health Fettle ||

2019-04-05T14:48:00.000+05:30

How to Improve Mood through Mood boosting Foods

Many of us, at times, develop this unusual propensity to be irritated without any reason or rhyme and as we grope for the reason of such irrational behavior unsuccessfully, we often end up becoming more irritated or even depressed. During such times, you may take a look at what you eat.

Nutrition experts believe that your diet can have a direct bearing on your moods both in the short term and long term.

Your blood sugar level is crucial to make you feel good and active. If it fluctuates too often, especially between meals, then chances are that you will feel lethargic and dull. This can also happen when you are hungry because of an unhealthy diet or have constipation due to lack of water and fiber in your foods.

how to Improve Mood through Mood boosting foods || Health Fettle ||

A healthy and disease-free body also holds the key to your mental well being. For instance, nutrients keep inflammation in the body at bay and help blood circulation to all the vital organs inside the body. Some important nutrients also influence the level of serotonin or the feel-good hormone in the body.

In this connection, experts opine, “Eating a heart-healthy food, such as foods with high doses of fiber and less of the saturated fats undoubtedly, goes a long way in elevating your mood. Similarly, people, who regularly take foods rich in fat, tend to be physically sluggish as well as mentally dull.”

6 Ways to Improve Mood through Mood boosting Foods:

1. Go for a diet rich in vitamin B12 and folic acid (folate)

Experts reveal that folic acid (folate) and vitamin B12 seems to prevent loss of memory, the occurrence of mood swings and problems in the central nervous system. So, you should take plenty of foods rich in these two vitamins like chili with ample kidney beans and lean beef, chicken, roman lettuce or grilled salmon.

A study testifies that higher food intake of diets rich in folic acid and vitamin B12 is related to the prevention of depression. So, this phenomenon is true in people of most of the cultures with different eating habits. While the beans and green vegetables contain folic acid, fish, poultry, meat, and dairy products contain vitamin B12.
Other foods that contain them include –

Salad of spinach with crab or salmon.

Omelet prepared with less cheese but stuffed with spinach.

Burrito prepared with chicken, pork or beef and stuffed with black beans.

2. Have big helpings of fruits and vegetables

Taking plenty of fruits and vegetables helps in fighting mood disorders and dementia. They are rich in vital nutrients and anti-oxidants phytochemicals that are essential for the overall health of the body.

A study pointed out that people, who regularly took two or more servings of fruits and vegetables are healthier and fitter. In fact, they are likely to have 11 percent of the higher state of health than others.

3. Take foods containing selenium regularly

Selenium is an important ingredient that our body needs. Studies show that it also helps in fighting depression. This was shown during the study conducted in a group of elderly people. While some of them were administered with 200 micrograms of selenium in their diets, the others were given a placebo. It was revealed that those who took selenium showed remarkable improvement in their bouts of depression.

It is recommended that every men and woman should take around 55 micrograms of selenium in a day. It is found in wholegrain. So, one should take brown rice, oatmeal, whole-grain bread from where you get as much as 70 micrograms of selenium. Lean meat like turkey, beef, skinless chicken, bean and legumes, nuts and seeds also have it. You can also get it from seafood like crab, fish, oysters and low-fat dairy foods to get it.

4. Include fish in your meals

Studies have pointed that taking a high amount of fish, especially fishes like salmon that are rich in omega-3 fatty acids lowers the risks of depression.

Experts say that Omega-3, which is found in fish, seems to alleviate the problems of mood swings, commonly associated with postpartum depression. Herring, Tuna, Salmon, Sardines, Rainbow trout contain a good amount of Omega-3 fatty acids.

5. Expose yourself to sun rays to get Vitamin D

Research studies have revealed that four mood disorders can occur when there is a low serum level of vitamin D in the body. The disorders are PMS, non-specified mood disorder, seasonal affective disorder, and major depressive disorder.

In this connection, the researchers say, “By having at least 1,000 to 2,000 IU of vitamin D in a day, it would be easier to manage your mood swings.”

This is much higher than the RDA for vitamin D. The recommended RDA for vitamin D is 200 IU for adults, who are less than 50 years of age, 400 IU for those, who are between 50 to 70 years of age and 600 IU for people, who are more than 70 years of age.

Since not many foods contain vitamin D in, sufficient measures, she advises to get it from different sources like diets that contain vitamin D, sun exposures and vitamin supplements. Beef liver, egg yolks, cheese and fishes like tuna, salmon, and mackerel are good sources of vitamin D, although, in our daily diets, we mostly get it from bread, cereals, milk, and juices.

how to Improve Mood through Mood boosting foods || Health Fettle ||

6. Allow yourself treats of 1 oz of chocolates

Experts say, “Small doses of dark chocolates affect the levels of brain endorphins – the chemicals that promote the feel-good emotions.” The dark chocolate also acts as an anti-clogging agent and is good for the heart.

Researches conducted among men in the Netherlands showed that the blood pressure level, as well as risks of cardiac disease, is lowered in case of those, who took 1/3rd of a chocolate bar every day.

While some foods can elevate your mood, you may also feel lethargic and dull if you consume certain foods.

You can lessen the deleterious effects of three such foods that dampen your moods in the following ways:

Lessen the amount of saturated fats in your foods

It has been established since long that saturated fats in foods, may be responsible for cardiac ailment and cancer. At present, studies reveal that they may also be responsible for creating depression.

Research studies, conducted among some people in the age group of 24 to 81 suggested that reduction in the consumption of saturated fats by them over a period of one and half month also lead to the reduction of the symptoms of depression.

Moderate your alcohol consumption

Contrary to popular belief, alcohol, in fact, is a depressant. Although it creates a feeling of well-being for some time, it makes you dull later by affecting the nerve cells and brain. And with a high amount of intake, people pass from the state of relaxation and euphoria to a condition, when their physical and mental make-up is inhibited.

Due to this reason, there is the occurrence of disruptive disorders due to substance abuse. The prime form of substance abuse prevalent in society is alcohol.

3. Don’t take too much of caffeine

Caffeine can affect your mood in the following ways –

The amount of caffeine you take in the day would make you feel enervated and irritated. The problems get compounded as caffeine also disrupts your sleep during the night, which makes you more exhausted and dull.

Although you feel energetic by consuming caffeine, the effect is temporary and soon you would feel lethargic and inactive.

The detrimental effects of caffeine are more pronounced on some people. If you happen to be one of them, limit your intake of tea, coffee, and sodas. It may help you to be in good spirit and active, especially in the evening.

how to Improve Mood through Mood boosting foods || Health Fettle ||

What Is Heart Failure? || Health Fettle ||

2019-03-31T14:43:00.000+05:30

What Is Heart Failure?

Heart failure occurs when the heart loses its natural ability to pump enough blood through the body (Heart Failure Definition). Although the term “failure” suggests a sudden and complete stop of heart activity, heart failure usually develops slowly, often over a number of years, as the heart gradually loses its pumping ability.

The term “congestive heart failure” is often used to describe all patients with heart failure, but in reality, congestion (the buildup of fluid) is just one feature of the condition and does not occur in all patients.

What Is Heart Failure? || Health Fettle ||

The two main categories of heart failure are:

Systolic heart failure

Systolic heart failure occurs when the heart’s ability to contract decreases. The heart cannot pump with enough force to push a sufficient amount of blood into the circulatory system. Thus, blood coming into the heart from the lungs may back up and cause fluid to leak into the lungs, a condition known as pulmonary congestion.

Diastolic heart failure

Diastolic heart failure occurs when the heart has a problem relaxing. Thus, the heart cannot properly fill with blood because the muscle has become stiff. Diastolic heart failure can also lead to pulmonary congestion.

What Causes Heart Failure?

Although the heart loses some of its blood-pumping ability due to age, many other factors can lead to a loss of pumping ability, including:

Smoking
High cholesterol levels
High blood pressure (hypertension)
Diabetes and abnormal blood sugar levels
Obesity
Coronary heart disease (which is also caused by the above factors)
Cardiac arrhythmias (irregular heartbeat)
Muscle damage and/or scarring due to a heart attack
Disorders that cause abnormal thickness or swelling of the heart
Heart valve disorders

Anyone of the above factors, as well as a combination of two or more factors, can lead to heart failure.

What Is Heart Failure? || Health Fettle ||

Heart Failure Symptoms

Although many symptoms are associated with heart failure, none are specific for heart failure only. Shortness of breath (dyspnea), which results from excess fluid in the lungs, is probably the most common symptom associated with heart failure.

Other heart failure symptoms include:

Fatigue or becoming tired easily.
Edema (fluid accumulation), which may cause swelling in the feet, ankles, legs, or abdomen.
Persistent coughing, especially coughing that regularly produces mucus or pink, blood-tinged sputum.
The heart also adjusts or compensates, to heart failure by enlarging (to allow more blood into the heart), thickening its muscle fibers (to strengthen the heart muscle, which allows it to contract more forcefully and pump more blood), or contracting more frequently (to increase circulation).

Heart Failure Diagnosis

Heart failure is diagnosed either through a physical exam or laboratory tests, including an electrocardiogram (which uses recording devices placed on the chest to evaluate the electrical activity of a patient’s heartbeat), an echocardiography (in which sound waves are bounced off the heart and are then recorded and translated into images), or a chest x-ray (which allows the doctor to see the size of the heart and to see if the lungs are congested).

Heart Failure Treatment

The most common treatments for systolic heart failure are:

Surgery

Surgery is used to correct a problem such as a heart valve defect or to supply more blood to the heart in the setting of ischemia. In life-threatening situations, a left ventricular assist device (LVAD) can be used temporarily to take over its pumping activity until a transplant is feasible.

Medications

Medications used to treat heart failure include ACE inhibitors, which are blood pressure medications which allow the heart to relax and pump more easily; digitalis, which increase the force of the heart’s contractions; diuretics, which decrease the body’s retention of salt and water; hydralazine, which widens blood vessels, thus easing blood flow; nitrates, which are used for pain and also diminish heart failure symptoms and beta-blockers which can block detrimental neurohormonal changes that occur with heart failure. All of these medications have potential side effects that you need to discuss with your doctor.

Lifestyle Modifications

Lifestyle modifications include quitting smoking, losing weight if necessary, abstaining from alcohol, and making dietary changes to reduce the amount of salt and fat in your diet. Regular exercise is also helpful, although your doctor should carefully monitor the amount and intensity.

heart failure definition || Health Fettle ||

Heart Transplant

A heart transplant is used when all other treatment options have failed and is a procedure in which the diseased heart is surgically removed and replaced with a healthy heart from a donor. Research is also ongoing looking at mechanical devices which can assist or replace the failing heart.

Exercising while Pregnant || Health Fettle ||

2019-03-29T13:25:00.000+05:30

Exercising while Pregnant

The benefits of exercise, good nutrition, and the maintenance of a healthy lifestyle are undisputed as ways to reduce many of the diseases that affect women such as cardiovascular disease, diabetes, arthritis, and obesity.

In pregnancy, the benefits of exercise are also known. Regular exercising during pregnancy is beneficial in keeping weight gain under control, reducing stress, and reducing the length of labor. Some studies even show that patients who exercise regularly during pregnancy can reduce their risk of requiring a cesarean section. We also know that regular exercise does not increase your chances of miscarriage or pregnancy loss.

Exercising while Pregnant || Health Fettle ||

Changes in Your Body During Pregnancy

Increased rate of respiration.
Because of a hormone called Relaxin, the joints loosen in pregnancy, especially in the pelvis. As a result, you may be more prone to joint strains or sprains.
The curvature in your lower back increases, which, along with the enlargement in the uterus and baby, causes a shift in your center of gravity.
Your heart rate will increase by about 10 to 15 beats per minute.
Your metabolism increases.

Guidelines for Exercise During Pregnancy

Weight gain in pregnancy should be about 20 to 25 pounds. Depending on your level of exercise, the number of calories you consume will have to be increased in order to achieve this amount of weight gain.

You should avoid exercises or sports that could result in trauma. For example, water or snow skiing, surfing, mountain climbing, scuba diving, etc.

Remember that your body shape changes, which results in a change in your balance. This is most prominent in the final trimester. These body changes may not be fully back to normal for up to 6 weeks after delivery. Therefore, you should avoid sports or activities that require a lot of balance, such as rollerblading, etc.

Do not exercise on your back during the last two trimesters of pregnancy. The weight of the uterus causes pressure on the large blood vessels of the abdomen that results in the reduced return of blood back to the heart. Thus, exercising in this position could cause dizziness and reduced blood flow to your baby.

Never exercise to the point of complete exhaustion. You should stop exercising when you feel tired or begin to feel short of breath.

Always warm-up with stretching exercises before you begin your exercise routine, and always allow yourself at least five minutes of cool-down exercises.

Drink plenty of water before and after exercise.

If you are not currently exercising, begin slowly and build up gradually. If you have a regular exercise program, you should be able to continue that program.

Your exercise program should be accompanied by a healthy diet that includes plenty of fruits and vegetables.

If you develop lower back pain or hip-type pain as your pregnancy progresses, switch to a non-weight bearing type exercise such as swimming.

No matter what type of exercise program you use, discuss your plan with your doctor. If you develop any complications of pregnancy, such as high blood pressure, premature labor, bleeding, premature rupture of the membranes, etc. stop exercising until you discuss your exercise plans with your doctor.

Exercising while Pregnant || Health Fettle ||

What is the best exercise for me?

Your current level of training, your weight, and your current level of fitness all affect the type of exercise program that is best for you. If you are currently involved in an exercise program or aerobic class, you will generally be able to continue this program.

On the other hand, if you are not exercising on a regular basis, you should begin by taking a daily walk. This walk should be at a brisk pace. As you feel more comfortable, you should increase the length of your walk at a rate of about 10% to 15% per week. Above all, you should listen to your body, do not overdo it, and do not exercise to the point of exhaustion.

weight loss after birth baby || Health Fettle ||

2019-03-22T12:36:00.000+05:30

Weight Loss After Birth Baby

The stork has visited!! you are blessed with a little bundle of joy. Becoming a mother means a whole lot of responsibilities, like caring for your baby, feeding the baby, pacifying your baby if s/he cries, and watching over even during nights. With all these responsibilities, you also worry about the weight gained during pregnancy and wish to get back into shape as soon as possible. However, it is very important to be patient and give yourself enough time to slim down. Aping a celebrity and going on a crash diet or trying to push your limits by doing rigorous workouts is not the right move.

weight loss after birth baby || Health Fettle ||

Some tips to weight loss after birth baby

Experts suggest a few tips to losing weight after baby and become a yummy mummy:

Breastfeed:

The doctor will advise you to breastfeed, as it is extremely good for the baby’s health. It strengthens your baby’s immune system and provides optimum nutrition. However, you might be surprised to know, that breastfeeding will also help you shed some weight and get back in shape. It is said that breastfeeding burns around 500 calories per day.

Stay hydrated:

Do not drink too much water at a time, however, make sure that you sip on some water at regular intervals. It should amount to a total of 10 to 12 glasses a day. Drinking adequate water ensures that you stay hydrated, it replenishes the body and flushes out toxins and other wastes through urine.

Eat a healthy, balanced diet:

It is very important to eat healthily. Do not starve or skip meals in order to lose weight fast. You need energy and for that, you have to eat. Choose food items that are high on nutrition and contain low calories and fat. Eating a proper balanced and nutritious diet during lactation is important, as the mother has to provide for the baby as well.

Do not give in to food cravings:

Eating a wholesome meal and healthy food is important because you and your baby require complete nutrition. However, it should not be an excuse for overindulgence and eating calorie-laden food. Giving in to the cravings for fried food and ghee laden sweets can cause further weight gain.

Exercise:

Exercising doesn’t mean hitting the gym. You can join the postnatal exercise classes. It will help you lose weight, you can also meet other new mom’s and get to interact with them. Women who have undergone a C section, should take adequate rest, and try to maintain weight by resisting food cravings and eating healthy food. Exercising can wait. Consult your doctor before starting any type of exercise or joining classes.

Get adequate sleep:

Let your husband and other family members also shoulder the responsibility of caring for your baby so that you can get adequate sleep. Sleep deprivation can cause weight gain and also lead to stress and depression.

weight loss after birth baby || Health Fettle ||

Care for your baby

Stay active and take good care of your baby. Don’t miss out on simple joys of life by worrying too much. Put your baby into a stroller and enjoy a walk with your little one. All the regular activities and caring for the baby can be quite a lot of work; it will help to build a bond with your baby and also in weight loss after birth baby.

Salad Eating - Why are salads healthy || Health Fettle ||

2019-03-17T13:08:00.000+05:30

Salad Eating - Why are salads healthy

Salads are not only easy to prepare, but they are also loaded with a lot of health benefits. Just cut and mix some vegetables and fruits and your green salad is ready. Salads are on the menu of most restaurants and fast food centers. You can also help yourself with a side salad with fat-free salad dressing.

Salads are also alluring both to the eyes and your taste buds. Kids love the combination of the myriad colors and textures of the fruits and vegetables.

Salad Eating - Why are salads healthy || Health Fettle ||

Benefits of Salads include:

1. They provide fiber

Salads contain a high amount of fiber and hence prevent constipation and reduce cholesterol level in the body. Barbara Rolls, Ph.D., author of the Volumetrics Eating Plan says, “Having the high amount of fiber gives the feeling of a full stomach and helps in weight loss.” A high amount of fibers, which is found in Salad, are very good laxatives.

2. Salads provide you the good things of fruits and vegetables

Most health experts opine that people need to increase their consumption of fruits and vegetables, particularly the dark green and orange vegetables. Researches reveal that foods rich in plant-nutrients are essential for good health.

Green salads, with raw vegetables, contain essential anti-oxidants like folic acid, alpha and beta-carotene, lycopene and vitamin E & C. Anti-oxidants help to free the body from the deleterious effects of the free radicals.

Researches over the years have established that having a high intake of fruits and vegetables lowers the risk of a host of diseases including cancer. As per a recent report from the National Cancer Institute, people, who regularly eat a high amount of fruits and vegetables, are less likely to be affected by head and neck cancer. Vegetables and fruits like string beans, tomatoes, nectarines, peas, peppers, apples, strawberries, plums, peaches, and pears.

3. Salad Eating prevents obesity

Researches suggest that salads not only contain fewer calories, they also give the feeling of a full-stomach (even an intake of green salad with 150 calories). Hence, you end up eating less calorie-rich foods.

Rolls, head of the research team points that you may the large amount of it as long as they are free of high calories, that is, they should be devoid of and fatty dressings.

4. Salad Eating help you live longer

It is believed that good fats (mono-saturated fats from olive oil, nuts etc) in fact, facilitate the absorption of phytochemicals like lycopene from dark green vegetables and tomatoes from the body. A recent study by Ohio State University found that people, who consumed carrot, spinach, lettuce with 21/2 tablespoon of avocado were able to absorb 13 times more beta-carotene and 8 times more of alpha-carotene ( phytochemicals that prevent cancer & cardiac ailments) than people, who took them without avocado.

Researches in Italy that included people over the age of 60 points out that a small amount of olive oil also enhances the life span of people.

Salad Eating - Why are salads healthy || Health Fettle ||

High Risk Pregnancy Age - Late 30s and Beyond || Health Fettle ||

2019-03-15T15:00:00.000+05:30

High Risk Pregnancy Age - Late 30s and Beyond

Over the past two decades, the increase in the number of women becoming pregnant in their 30s and 40s has increased dramatically. According to the National Center for Health Statistics, the birth rate for women in their early 30s rose 31%. The birth rate for those in their late 30s rose 60%. In the 1990s, the rate of increase slowed for those in their 30s, however, the rate for women in their 40s nearly doubled. Clearly, women today are making different choices than their mothers. Is this cause for concern?

High Risk Pregnancy Age - Late 30s and Beyond || Health Fettle ||

Women are having healthier and safer pregnancies than ever before largely due to advances in medicine. Women are entering into pregnancies healthier and more knowledgeable. No matter how healthy a woman may be, there are still risks beyond her control that are associated with delaying childbearing into her late 30s and beyond.

Here are some of the risks and concerns:

Fertility - It is not unusual for a woman in her 30s or older to have a more difficult time getting pregnant than someone in her 20s. Women in their 30s and older ovulate less frequently, they have more uterine problems such as endometriosis and fibroids, and their hormone levels may be changing. Consult your physician if pregnancy has not occurred after 6 months of trying. On the flip side of fertility, the chance of bearing twins peaks for a woman between the age of 35 and 39 and then declines.
Health problems - Many health problems such as diabetes and high blood pressure do not develop until a woman is in her 30s or 40s. These conditions and others can create problems for the mother and the developing fetus if undetected and untreated. It is very important to see a doctor before you get pregnant at any age, but in particular, for older women. Continuing prenatal care is very important, too. Women in their late 30s are twice as likely to develop diabetes and high blood pressure during pregnancy than women in their 20s.
Birth defects - The number of certain chromosomal disorders such as Down syndrome, increases as the mother's age increases.

Please note that 70% of all children born with chromosomal disorders are born to women under 30. Sometimes these disorders are genetically determined and have nothing to do with age. Ask your doctor for more information on prenatal testing such as amniocentesis and CVS (chorionic villus sampling). These tests and others help to determine chromosomal disorders in the first trimester. Ninety-five percent of women who undergo prenatal testing receive reassuring news that their babies do not have a disorder.

Complications - Due to the increase of health problems of women in their 30s and beyond, the chance of low birth weight, placental problems (placenta previa and placental abruption), bleeding problems, and miscarriage do increase in women over 35. The increase in the miscarriage rate is believed to be linked to the increase in fetal birth defects in the older mother. A miscarriage will result in the first trimester when a fetus is developing abnormally (such as with chromosomal disorders).
Labor and delivery - Studies have shown that women in their 30s are more likely to have fetal distress and prolonged second stage labor. This may indicate why the rate of cesarean sections increases for women in their 30s by 30% and by 80% for women age 35 to 40.

High Risk Pregnancy Age - Late 30s and Beyond || Health Fettle ||

Communicating with your doctor before and during pregnancy is the key to a healthy pregnancy while in your 30s and 40s. Ask your doctor about vitamins, eating habits, exercise, and weight control. As always, it is important to abstain from smoking, alcohol, and drugs while pregnant.

how to calm down when angry || Health Fettle ||

2019-03-13T22:43:00.000+05:30

How to Calm Down when Angry - Anger Management

Anger can be the reason for many mental health problems. So, it is necessary to be enlightened about them and the associated dangers of suppressed anger along with the various ways to deal with it.

how to calm down when angry || Health Fettle ||

What is anger?

Anger is a normal and a natural reaction that comes from a feeling of disgust, dissatisfaction, irritation or hurt. Its intensity may vary from simple peeving to flaring rage.

Dangers of suppressed anger?

Anger, however normal or it may just seem to be if suppressed can be the reason behind anxiety and depression over time. Any anger, when not vented properly, can wreak havoc in the mental as well as the physical bearing of people.

Chronic anger is known to cause many health related problems like headaches, digestive disorder, skin problems, high blood pressure, depression, and cardiac ailments. Moreover, it can also set in emotional disturbances that might result in violent behavior and crime.

how to calm down when angry

When you are overwhelmed with anger, try to rationalize the cause of your anger in a positive way. Take deep breaths slowly. Say to yourself words like ‘calm down’ or ‘take it easy’ in order to soothe your soul. Go on doing this till you are able to take control of your anger.

It is a fact that venting your anger is better than suppressing it. Venting it properly is important; otherwise, it may cause both emotional as well as social problems. Bouts of anger put pressure on the cardiovascular system of the body, apart from creating stress and anxiety. It is important to channelize your anger in a positive way. Instead of being driven by rage, it is better to deal with things in an assertive manner.

Talk to your family and friends about it. Proper counseling goes a long way in keeping your anger in check.

Maintain a record of the situations and times that drives you to bursts of anger. This would give you an inkling of the impending bouts of anger.

Try to rationalize the reasons for anger by putting yourself in other shoes.

Look at the funny sides of life and develop a sense of humor.

Be a good listener. It not only helps you to develop effective communications skills but also inculcates a good interpersonal relationship. This also helps to impose a trust on others, thereby enabling you to resolve issues of anger.

Be assertive instead of being defensive or charged up with suppressed anger.

Expressing yourself in a calm but sure way helps to deal with emotions. For this, you can learn the techniques of assertiveness from self-help books or even seek counseling from an expert.

how to calm down when angry || Health Fettle ||

Other ways to calm down when anger

In cases where it is not possible on your part to keep your anger under leash, then it is better to consult a psychologist or even a psychiatrist. At times, uncontrolled anger can become morbid. In such a case, the psychiatrist would prescribe drugs to keep it under control.

But before that, other behavior change techniques should be tried. Hence, it is important to choose a mental health expert carefully. An able mental health will be able to thoroughly evaluate your behavior patterns and mental conditions and recommend methods of anger management.

What is Prolapse - Prolapse Uterus & Vaginal Prolapse || Health Fettle ||

2019-03-13T13:37:00.001+05:30

What is Prolapse - Prolapse Uterine & Vaginal Prolapse

Prolapse Uterus and vaginal prolapse are pelvic organ support problems. Each year many women endure pelvic organ support problems (pelvic organ prolapse), and many undergo surgical procedures for correction of these problems. These disorders usually are the result of trauma to the pelvic connective tissue and muscles, and often are the result of childbirth. The surgical procedures to correct these defects are considered elective since women are at no medical risk.

What is Prolapse - Prolapse Uterus & Vaginal Prolapse || Health Fettle ||

What is prolapse uterus?

Prolapse Uterus is when the uterus drops down into the vagina. The distance of the descent of the uterus may vary. Your physician will grade the degree of your prolapse, and treatment options will be dependent on the grade and your symptoms. Mild prolapse may need no treatment. More significant uterine prolapse may cause women to have lower back pain, pelvic pressure, or the sensation that something is "falling out of the vagina."

What is vaginal prolapse?

Vaginal prolapse often occurs after hysterectomy. This is when the highest point of the vagina loses its support and drops within itself. Women with this problem often notice a bulge in the vaginal area and may notice bladder and bowel dysfunction.

Who is most likely to get prolapse uterus or vaginal prolapse?

Prolapse uterus and vaginal prolapse result from pelvic floor trauma. Often this is the result of childbirth. During the second stage of delivery (the pushing stage), some of the tissues that normally support the pelvic organs (the pelvic fascia and ligaments) are stretched and damaged. This weakens the support of the pelvic organs. As a woman ages, the problems may be worsened by the loss of tissue integrity from the loss of the female hormone estrogen.

Other causes of loss of pelvic support include excess intra-abdominal pressure over a prolonged period of time such as with heavy lifting, excessive coughing such as in a long-term smoker, or chronic constipation and straining with bowel movements.

How are prolapse uterus and vaginal prolapse diagnosed?

The diagnosis of prolapse uterus and vaginal prolapse is made by clinical exam. A woman usually presents to her physician with one or more of the above-listed symptoms. To make an accurate diagnosis your physician will get your complete history, and will then perform a pelvic exam. He or she will probably perform this exam while you are lying down and also while you are standing in an attempt to determine if there is an associated enterocele. If other pelvic support problems are suggested from your physician's exam, he or she may order further testing.

What is Prolapse - Prolapse Uterus & Vaginal Prolapse || Health Fettle ||

What is the treatment for prolapse uterus and vaginal prolapse?

Your physician may recommend a variety of treatments for prolapse uterus & vaginal prolapse ranging from just watching the problem to see if it worsens, to basic lifestyle changes, to exercises in an attempt to strengthen your pelvic floor muscles, to surgery.

Many women with mild uterine prolapse are asymptomatic. If you have no discomfort, no pain with intercourse, and are not bothered by the vaginal bulge, then it is reasonable to just watch your uterine prolapse or vaginal prolapse with no further treatment. There are no associated medical problems with either uterine or vaginal prolapse.

The potential for improvement of prolapse uterus or vaginal prolapse exists if you perform Kegel's exercises. These exercises are used to strengthen the pelvic floor muscles. To perform these exercises a woman squeezes the pubococcygeus muscle (which is done by squeezing the muscles around the vagina that would be used to try to hold a tampon in place). These muscles are contracted for 10 seconds and then relaxed for 10 seconds. This repetitive activity is done in sets of 10 to 20 about 3 to 5 times a day. Maximum results are obtained in about 3 to 6 months.

Due to the increased deterioration of the integrity of the pelvic tissues, your physician may ask you to start a regimen of estrogen if you are postmenopausal. Estrogen replacement therapy has been shown to have many potential benefits for the postmenopausal woman including a decrease in heart disease and osteoporosis (thinning of the bones), as well as an improvement in pelvic support. Estrogen replacement therapy may be prescribed in many different forms, including pills or a transdermal patch. If you have not had a hysterectomy, progesterone therapy will be necessary to prevent endometrial hyperplasia (a precursor to endometrial cancer).

Your physician may suggest a pessary for support of the vaginal vault and relief of the symptoms associated with prolapse uterus or vaginal prolapse. A pessary is a rubber device that is inserted into your vagina. It is fitted to conform to the vaginal walls. Your physician will teach you how to insert and remove your pessary. You will be asked to remove and clean your pessary on a regular basis. A pessary is a good form of treatment for someone who does not want or is unable to tolerate surgery.

Finally, your physician may suggest surgery as an option for correction of your prolapse. With uterine prolapse, if you are finished having children your physician may suggest a hysterectomy for uterine prolapse. This can often be done vaginally, and repair of other pelvic support problems done at the same time. If you have medical problems that contraindicate long and major abdominal surgery and you are no longer sexually active, your physician may suggest surgery such as colpocleisis in which the uterus is left in place and the vagina is closed for support. This procedure is shorter and less risky for the person who is not a good surgical candidate.

If you have vaginal vault prolapse, your physician may recommend either abdominal surgery or vaginal surgery. Abdominal sacrocolpopexy is a surgery that your physician may suggest. This involves making an incision in your abdomen and then placing a piece of synthetic mesh between the top of the vagina and connecting it to the sacrum, the bone at the back of the pelvis. This provides support to the top of the vagina. Or, your physician may suggest vaginal surgery known as a sacrospinous ligament suspension. With this surgery, your physician will place a stitch between the top of the vagina and a ligament in your lateral pelvis. This supports the top of your vagina.

What is Prolapse - Prolapse Uterus & Vaginal Prolapse || Health Fettle ||

Prevention of Uterine Prolapse or Vaginal Prolapse

Prolapse Uterus and vaginal prolapse are commonly the result of obstetrical trauma and/or tissue deterioration due to aging. At this point, there is no recommendation for prevention of prolapse uterus and vaginal prolapse, except avoidance of prolonged increased abdominal pressure, such as excessive coughing and straining.

Stress Management Techniques list || Health Fettle ||

2019-03-10T21:44:00.001+05:30

Stress Management Techniques list

When you realize that you are feeling stressed there are many different types of stress relievers you can use. You may have to experiment a little to find the perfect form of stress relief for you, but it is essential that you do find some kind of relief in order to keep your body healthy.

Stress Management Techniques list || Health Fettle ||

There is some stress management techniques list given below which are very helpful for stress relieving:

Exercise

For many people taking a walk in the fresh air every day will help soothe their stressed emotions. Others like to exercise on a regular basis as a means of relieving the symptoms of stress and feel better about themselves as they keep their bodies fit.

Writing down your thoughts

Writing down your thoughts in a journal is a stress reliever in which you can gain a greater insight into what is causing you stress. Through writing, you are able to put your thoughts into words, even though you are not talking to another person.

In this way, you can reflect on your day and realize that the situation is not as bad as you first thought. You can also come up with solutions to some of your problems in this way and so relieve the stress.

Talking about your stress

Talking about your stress is a good stress reliever as well. This is especially true if you can discuss the problems with a person who is causing you to feel stressed. You may also be able to relieve some of the stress caused by another person by speaking with a person in authority who is in a position to make changes in the situation.

Meditation

You may not always be able to pinpoint the reasons for your stress. Experts will tell you that practicing techniques of meditation on a daily basis will help in calming your mind and body and help you relax. When you meditate, your heart rate and breathing slow down and your blood pressure lower to a normal level.

Since your heart rate and blood pressure are elevated when you are under a lot of stress, you can bring relief to your circulatory system as you meditate. It takes time to learn how to meditate. You should not expect immediate results and you should start off with short sessions. If you even have five minutes where you can be free of distractions, you can greatly benefit from using this time to meditate.

Stress Management Techniques list || Health Fettle ||

Yoga

Yoga is a stress reliever for many people. The techniques used in Yoga are directly related to the stress relieving techniques, such as controlled breathing, meditation, stretching and physical movement. It will give you a sense of well-being which is essential in reducing stress. Once you learn the poses, you can practice this just about anywhere.

Laughter

Laughter is the best medicine for stress relief. Surround yourself with friends that you enjoy being with. Even though you may not feel like it, going out with friends for a meal or a few drinks can do wonders for your mood. It will leave you with a good feeling about life and prepare you to tackle the causes of your stress.

Hobbies

Hobbies are wonderful stress relievers as well. As you lose yourself in the project, you take your mind off your problems and you feel great. Whether you knit, engage in woodworking or gardening, as long as it is an activity that you enjoy, it will help relieve your stress.

Old Age Problems - Joint Problems || Health Fettle ||

2019-03-07T15:38:00.001+05:30

Old Age Problems - Joint Problems

We all hope to have health and independence as we age. One of the most important things we can do to make that happen is to take care of our joints and bones. Osteoporosis and osteoarthritis are the two most common diseases that affect seniors. By taking steps to maintain bone and joint health early, we can avoid these diseases later in life.

Old Age Problems - Joint Problems || Health Fettle ||

What is osteoporosis?

Osteoporosis is a disease in which the bone has deteriorated, causing them to become fragile and break easily. It is most common among women but can affect men as well. It is usually seen in people over age 50 and accounts for over 1.5 million fractures per year.

The body is constantly removing old bone and replacing it with new bone. After age 30, we lose bone more quickly than it is replaced and as we age, this process speeds up. There are no symptoms of osteoporosis and a person may not even realize that they have it until they suffer a break.

Risk factors for osteoporosis

People who are at a higher risk for getting osteoporosis include those who have not consumed plenty of foods containing calcium during their life, those who have small bones or have a family history of the disease or smoke or drink heavily.

How to prevent osteoporosis

It is important to take action during your younger years to prevent the development of osteoporosis as you age. One of the most important things you can do is make sure that you get enough calcium. The body needs more calcium during childhood when bones are quickly growing. Women need more calcium during pregnancy and when breastfeeding and also after menopause.

Be sure to eat dairy products, dark green vegetables, canned salmon with bones, and foods with added calcium to ensure that you’re getting an adequate amount of calcium in your diet. You also need a sufficient amount of vitamin D to help your body absorb the calcium. Vitamin D comes from sunlight. If you live in an area where are you do not get much sunlight, you may need to take a vitamin D supplement. Exercise is also important. Weight-bearing exercise is the best because it helps to strengthen the bones.

Old Age Problems - Joint Problems || Health Fettle ||

What is osteoarthritis?

Osteoarthritis is the result of many years of wear on joints. The cartilage that is between the joint begins to break down. It usually affects the spine, knees or hips. It can affect people of all ages but usually shows up in those over age 45 and in individuals who are overweight or perform a lot of activities that put a lot of strain on the joints.

Risk factors for osteoarthritis

One significant hazard factor in creating osteoarthritis is being overweight. The additional weight puts more stress on the joints. For every 2 pounds overweight, you are your risk of developing osteoarthritis increases by 9%. Studies have shown that there is also a strong genetic component to the disease. If you have a family history of osteoarthritis, your joints will be able to withstand less stress than if you had no family history.

How to prevent osteoarthritis

Staying at a healthy weight is one way you can prevent osteoarthritis. Keep your muscles strong, especially your leg muscles. If you keep your leg muscles strong you can significantly reduce your chances of getting osteoarthritis in your knees. Be careful about putting too much strain on your joints from repetitive activities such as lifting or kneeling.

By taking action when we are younger, we can head off the effects of osteoarthritis and osteoporosis. Then we will be able to look forward to a healthy and independent old age.

Brushing Teeth Techniques - Some Tooth Brushing Mistakes || Health Fettle ||

2019-03-05T14:09:00.000+05:30

Brushing Teeth Techniques - Some Tooth Brushing Mistakes

Tooth brushing is a daily activity and it is also essential for maintaining healthy oral hygiene. Yet many are unaware that they are committing some serious tooth brushing mistakes.

Brushing Teeth Techniques || Health Fettle ||

Some common tooth brushing mistakes people inadvertently commit

Using an unsuitable tooth-brush

“Your toothbrush has to be of the right size for your mouth. Its handle should be good enough to provide the leverage to move it smoothly inside your mouth. In case you have to make an extra effort to insert the toothbrush inside your mouth, then it is not of the right size,” Dentist says. Likewise, the handle should also have to be comfortable. Both manual and electric toothbrushes are available in the market.

“It is immaterial whether you use a manual or an electrical one for tooth brushing,” Dentist says. If you brush properly either of the two will do.

Using a toothbrush with faulty bristles

Toothbrushes come with both straight and angled bristles. So, is it a fact that one is better than the other? Dentist answered this query, “It is the way you use the bristles which is important rather than the bristles themselves”.

Using hard bristles may damage the gums. So, the Dentist recommends the use of soft bristles. “The bristles should just be able to remove away plaques without damaging the gums,” the dentist says. According to the dentists, bristles made of animal hair may not be good enough.

Improper duration of brushing

According to the Dentist, the tooth brushing should be done for two to three minutes. It should also be done twice or even thrice a day as the longer duration between brushing may facilitate the bacterial action which would lead to the formation of plaques and inflammation of the gums. But generally, people neither brush for two minutes nor do it twice daily. That is why the dentist advises people to brush each quadrant of the teeth and gum for half a minute. For this reason, many companies manufacture toothbrush with inbuilt timers in it.

Frequent and hard brushing

It is true that brushing should ideally be done thrice a day. But too much brushing of teeth can also be harmful. Brushing for more than four times in a day can expose the gums and result in irritation of the tooth and damaging the enamels of the teeth.

Improper tooth brushing

Do not brush your teeth horizontally. Use short strokes vertically up and down. While brushing the gum lines, the brush should be held at a forty-five degrees angle to it.

Take care to brush the inner surface of the teeth and the tongue as well.

Brushing Teeth Techniques || Health Fettle ||

Brushing only some part of the gum and teeth

Many people indulge in brushing the same part of the teeth only while neglecting the other areas. This should be avoided. All the parts of the teeth and gum should be brushed uniformly. This can be achieved by beginning the brushing from different parts of the mouth.

Ignoring the inner side of the teeth

Like in the outer or frontal side of the teeth, plaques also form in the inner side of the teeth. But people often fail to brush the frontal teeth, especially the backside of the inner side of the teeth. This can surely damage the teeth. So, care should be taken to brush the inner sides of the teeth as well.

Not cleaning the toothbrush properly after brushing the teeth

Apart from proper brushing of teeth, taking adequate care of the toothbrush is also as important.

The dentist says that people often do not clean the toothbrush properly. So, when they brush the teeth next time, the old bacteria again get into the mouth. So, it is imperative that you clean the toothbrush properly with water after brushing.

Not drying the toothbrush after brushing

A wet or moistened toothbrush facilitates the growth of bacteria in it. The shape of the bristles also changes as you brush if they are wet. By this, the toothbrush becomes unfit for use in no time. “The wet bristles of the toothbrush act as the repository of the bacteria. It is advisable to dry the brush and recap it after use,” the dentist says.

Brushing with the same brush for too long

“The toothbrush should normally be changed every three or four months. It should also be changed if the bristles become unfit for tooth brushing,” advises the dentist. But the time interval alone should not be the guiding factor in this regard. The condition of the toothbrush should also be taken into account. “Once the bristles become frayed and hard, it is better to change the toothbrush. It is not difficult to know its state just by visual examination,” the dentist says. Some of the toothbrushes come up with some color indicator for the purpose.

Brushing Teeth Techniques || Health Fettle ||

Tooth brushing has to be done correctly in order for us to have good oral hygiene and be healthy, make sure you do it right.

how to be healthy with these tips || Health Fettle ||

2019-03-04T11:27:00.000+05:30

How To Be Healthy With These Tips

We all know that exercise is good for us and we’ve all heard that exercising is the healthiest thing to do. You might feel reluctant about exercise, thinking that you’ll need to join a gym or buy expensive equipment but in fact, physical activity can be done at a very low cost or no cost at all. Maybe you relate exercise to jogging or any other kind of exercise you dislike, but you need to change your way of thinking. You can gradually incorporate physical activity into your life and make it fun.

It might be very challenging for people who have many pounds to lose. If you are suffering from obesity, you might feel uncomfortable exercising around others, not being able to bend or move around as easily as they can. Or, you might think exercise will harm you and you’re not sure you can do it but there is a safe way to get physically active. You don’t have to join a fitness center and you can start moving at your own pace right at home. Inactivity is risky and you can hurt your body even more by not exercising.

how to be healthy with these tips || Health Fettle ||

Don’t be scared of the idea of exercising.

Physical activity doesn’t need to be a super highly-disciplined effort. Start adding activity a little at a time throughout your day. Be active at home while doing your house cleaning, try walking with a friend, rake leaves, mow the lawn, just be imaginative and find ways that will get you moving more. Exercise to a work-out video, dance, find something you will enjoy and make sure you feel comfortable with the activities you choose.

Set yourself up to success.

If you want to stay motivated, try adding variety to your physical activities and make sure you exercise on a regular basis. Just like any other habit you might have, you need to make exercise a part of your daily routine. There are many other ways to spark your motivation;

Start by setting up short term goals that are achievable
Plan ahead of time and be creative
For extra encouragement, exercise with a friend
Exercise to music and make it fun
Find an exercise that you can manage and that fits in with your schedule
Track your progress and don’t forget to reward yourself when you achieve

If you put your mind on being active and focus on improving your health, you will succeed. Just knowing that exercise will improve your health can be a great motivator to keep you physically active. For most beginners, the hardest is to get started. Remember, exercise does not need to be strenuous and it should not be something you dread so pick an activity that you will enjoy. You can benefit from moderate exercise if you make it a regular, permanent habit that will become part of your life.

how to be healthy with these tips || Health Fettle ||

Stay Healthy Exercise

Choose an exercise that will be appropriate for you. If you can’t accomplish an activity the first time, don’t put yourself down. Don’t be too hard on yourself and start at a level you can manage by working your way up slowly, especially if you have been inactive for a long time. Allow yourself time to develop the skills you need for an activity to become enjoyable. As your body gets stronger and you become more fit, you can then increase your activities to keep them more challenging.

Start by increasing the amount of time you spend doing an activity, like for instance, if you start walking 10 minutes a day on your first week, gradually lengthen your walks to 15 minutes the following week. Eventually, you can start walking faster and increase your walks to 18 minutes.

how to be healthy with these tips || Health Fettle ||

Stay Healthy

If you want to stay healthy and gain health benefits, you should engage in moderate physical activity for at least 30 minutes per day. If you’re not able to do it all at once, just break them down into three 10 minute work-outs throughout your day. If you can stick to your physical activities for at least one month, you will be on your way to making exercise a regular, permanent habit. Being physically active will make you feel great, more energetic and once you start experiencing the health benefits of exercise, you won’t want to stop.

How To Help Back Pain - Some Tips || Health Fettle ||

2019-03-03T19:19:00.004+05:30

How To Help Back Pain

We don’t often care about our backs until they start to pain. Back pain is one of the most common medical complaints in the country.

How To Help Back Pain || Health Fettle ||

Some tips for how to help back pain

Following are some tips to prevent and maintain a healthy back, so helping in back pain:

LIFT HEAVY ITEMS CORRECTLY

Proper lifting technique involves standing close to the object with your feet apart. Squat down keeping the back in proper alignment (do not hunch or bend at the waist). As you lift contract your abs and push with your legs.

REMAIN FLEXIBLE

Tight hamstrings and a limited range of motion in the trunk can increase your risk of back injury or make existing back pain worse. Certain exercises such as yoga, tai chi, and Pilates may help back pain by increasing flexibility and tension. Specific static stretches may help too.

MAINTAIN A HEALTHY BODY WEIGHT

Excess body weight gives weight pressure on the whole body and the back is no exception. For example, Try carrying some weight pack on your back and I think you’ll understand how excess weight can affect back pain and back injury.

SUPPORT THE LOWER BACK WHEN SITTING

Use a pillow or rolled towel and slip it behind your lower back while sitting. After every 30 minutes remove the support to give you a change of position. If you’ve been sitting for a long period of time, don’t just jump up and move. Get up carefully and slowly and walk around to give your back a little break.

STRENGTHEN THE ABDOMINAL, BACK AND CORE MUSCLES

First, you need to strengthen the abs and lower back. Then you need to strengthen the rest of the core The core is made up of many more muscles than the abs and back. A strong core will protect your back and make all your other activities easier to perform.

How To Help Back Pain || Health Fettle ||

MAINTAIN GOOD POSTURE

Improper body alignment plays a strong role in causing back pain due to the pressure it puts on the discs and the strain it places on the muscles, joints, and ligaments. When you have good posture your body moves in alignment and back pain and injury are reduced.

WARM-UP BEFORE ACTIVITY

Cold muscles and cold joints put any muscle or joint at risk for injury. Take time to warm up, and you’ll reduce the risk of back pain and injury.

STRENGTHEN THE LEG MUSCLES

Along with the core muscles, the lower body plays an important role in assisting good posture and body mechanics. Strong leg muscles will also take some of the burdens off your back when you are lifting heavy objects.

REDUCE STRESS

Stress increases tension in all our muscles including the back. This tension can cause pain. Take some time to do a little relaxation work to let that tension dissipate or try a yoga, Pilates or tai chi class.

CHECK OUT YOUR MATTRESS

Because we spend a good time in bed a good mattress is a good investment. An ill-fitting mattress most certainly can cause back pain.

How To Help Back Pain || Health Fettle ||

Back pain is indeed one of the most common medical conditions. The good things are that, in many cases, back pain can be prevented. If you suffer from back pain, make it a point to try each of these ten tips a day and soon your back pain will show significant improvement.

High Fiber Diet Benefits || Health Fettle ||

2019-03-01T13:42:00.002+05:30

high fiber diet benefits

Medical research over the years has uncovered that a high fiber diet gives numerous health benefits. But unfortunately, nowadays people consume less than fifty percent of the required dietary fibers.

High Fiber Diet Benefits || Health Fettle ||

Dietary Fiber

“Dietary fiber is part of the building (structural) component of the plants. A human body is incapable of digesting it. It doesn’t provide energy to the body but helps greatly in digestion and prevention of diseases, so maintaining health.

The dietary fiber has a couple of types – soluble and insoluble fibers. The blend of these two can be found in the greater part of the foods that contain fiber.

“The soluble fibers when interacting with fluid makes the procedure of digestion in the body slowly. On the other hand, the insoluble fiber moves inside the intestinal tract, which aids the bowel movements,” researchers elaborate.

Fruits and vegetables overall are a decent source of soluble fiber, while their skins contain insoluble fibers. Entire grains and seeds are additionally a great source of soluble fiber.

Advantages of a High Fiber Diet

“Fiber also maintains the blood sugar level, fights obesity, lowers cholesterol and even decreases the risk of some cancers,” researches reveals.

Following are the benefits of high fiber diet :

Cholesterol: The soluble fiber forms chemical bondage with a fatty acid to lower cholesterol level in the body.

Heart: Apart from lessening cholesterol, fiber additionally brings down the blood pressure in this manner diminishing the chances of any cardiac problem.

Diabetes: A high fiber diet wanes the absorption of sugar. Due to this, there is a lesser chance of occurrence of type 2 diabetes.

Obesity: A high fiber diet creates fullness in the abdomen, lowers absorption of sugar by the body and decelerates the process of digestion. A combination of all these helps to fight obesity.

Colon cancer: A high fiber diet helps the body to cleanse the toxin formed in the colon. Hence, it also prevents the occurrence of colon cancer.

Constipation: High fiber diets are excellent laxatives.

High Fiber Diet Benefits || Health Fettle ||

Foods that contain high fiber

“Everybody should take around 20 to 30 grams of fiber in a multi-day, ”advice by specialists. Look at the food labels rigorously once you buy your meals.

Vegetables and fruits are excellent sources of fiber. You can also get it from seeds, nuts, bran, oats, and barley.
The accompanying food items likewise contain a high measure of fiber.

Avocados: Avocado is the fruit that contains a high amount of fiber.
Legumes: Legumes like peas and lentils contain a high measure of fiber.
Noodles (whole grain): Since noodles are prepared from grains, they are a good source of fiber. Whole-wheat grain is the best in this regard. Whole-grain bread is also a good source of high fiber.
Popcorn: Having popcorn for breakfast is a brilliant method to get a lot of high fiber.
Berries: Berries, whether fresh or canned are a good source of fiber.
Artichoke: This is one of the best sources of fiber.

High Fiber Diet Benefits || Health Fettle ||

Now that you know the many high fiber diet benefits, remember to incorporate them into your daily diet to help you lead a healthy and happy life.

Nasal Allergies - Some Ways to Combat || Health Fettle ||

2019-02-26T13:36:00.000+05:30

Nasal Allergies - Some Ways to Combat:

Nasal allergy, also known as allergic rhinitis, has been a problem for many people, hampering their smooth day-to-day activities. The running nose along with nasal congestion and constant sneezing can be unbearable, forcing us to take complete rest. This chronic allergic ailment is also associated with itching eyes and headache.

Nasal Allergies - Some Ways to Combat || Health Fettle ||

But the good news is that this nagging problem can be kept under the leash. So, let’s take steps to be in control of this.

You can do this in the following ways –

1. Seek the advice of an allergist or fix an appointment immediately, if you have been consulting one. With their special knowledge, they would be able to specify the allergy triggers. Moreover, they also aware of the latest available treatments of nasal allergies.

2. Prepare an 'Allergy Action Plan’ after thoroughly interacting with your medical experts. In case you have asthma like many others, who suffer from nasal allergies, then you should develop an 'Asthma Action Plan’. These action plans are basically documents that list your allergy triggers and common symptoms, as well as the recommended measures that should be taken up to alleviate them, depending upon their degree of intensities of the asthmatic or allergic attacks.

3. Be part of the decision-making process concerning the mode and treatments. Since it is your body, you should be able to do the most precise and objective analysis of the allergic condition. So, in order to manage it effectively, try to be enlightened about all the different facets of the nasal allergies and interact with the doctor actively about it.

4. Develop the knack to notice the allergy triggers. You can notice them only if you are aware of them. By this, you can even minimize the doses of medication needed to check the nasal allergy. You should be particularly cautious of the most common allergy triggers like tree/weed/grass pollens, dust mites, mold, dust mites, insect dropping etc.

5. Take your medicines promptly. If you happen to take it throughout the year, then probably it is not a problem. But you may only suffer from it seasonally. In such cases, by the time you take your dose of medicines, chances are that you are already afflicted by it. In order to effectively control your seasonal nasal allergies, you should start the course of medicines one week prior to the beginning of the allergy season. This gives the required time for the medicines to have an effect on your body before the manifestation of the allergy triggers. For instance, if you suffer from tree pollen allergies, then it is better to be under the medication at least from the beginning of the month of March. Hence, consult your doctor much before that and be ready with some medicines.

6. You may also try some alternative treatments in order to check the allergy symptoms. Although they are not always dependable as compared to medicines, still they are much easier and less invasive options. And they are not as costly as medicines. Even if it wouldn’t fully cure the allergy, it may obviate the need for taking a full course of medicines. So, it is something worth trying.

7. Try to discern the different symptoms of common cold, nasal allergies and asthma. Many of these symptoms are alike, but since the treatments are different, it is important to differentiate them to take up the right treatment at once. You can get to know more about them here.

8. The Asthma and Allergy Foundation has come up with a certificate program to test the different products like toys and validate that they do not contribute towards the manifestation of the allergies. So, you can use some of the 'allergy products’.

Nasal Allergies - Some Ways to Combat || Health Fettle ||

9. Know about things that can aggravate the allergy. Some of the most common allergy triggers have been enumerated in the 4th point. But there are some things that even though do not activate an immune system change like the allergies, can surely deteriorate the prevailing allergy symptoms. They include:

Aerosol sprays
Air pollution
Cold air (outside or from air conditioning)
High humidity
Irritating fumes
Tobacco smoke
Wind
Wood smoke

10. If unfortunately, your children suffer from nasal allergies, try to educate the teachers and other staffs in the school about it. Tell them regarding the allergy and asthma triggers to make the classrooms and school surroundings safe for children suffering from it.

What Causes High Blood Pressure || Health Fettle ||

2019-02-26T11:19:00.000+05:30

What Causes High Blood Pressure?

People often don’t know what causes high blood pressure, also known as hypertension, but it is the most common cardiovascular ailment. People suffering from high blood pressure generally come to know about it during a routine checkup.

Blood pressure means the pressure or force that the blood exerts on the walls of the arteries as it flows through the body. Just like the water on the hose or the air on the tire, the blood also exerts some pressure on the arteries. So, when the pressure to too much, it can damage the arteries which can result in a heart stroke or other cardiac ailments.

High blood pressure is known to be the prime reason for cardiac attack and stroke. Nowadays many people suffer from hypertension in the world.

What Causes High Blood Pressure || Health Fettle ||

Measurement of Blood Pressure

The blood pressure expressed through a couple of numbers. The higher number is referred to as the systolic pressure. It denotes the pressure on the walls of the arteries when the heart pumps the blood. The lower number is known as the diastolic pressure that represents the pressure on the arteries when the heart rests in between the pumping.

During birth, the normal blood pressure of the child is 90/60. In the case of a healthy adult, normal blood pressure is 120/80. Don’t be alarmed if it shows a high value if you measure it immediately after playing a game of badminton or delivering a fiery speech. The blood pressure in our body keeps changing depending upon our physical and emotional state.

Normal blood pressure may also vary with each person. It also varies in different body parts. High blood pressure makes the heart overwork and thus puts pressure on it. Apart from damaging the blood vessel, it can affect the eye, kidneys, and brain.

If a person’s blood pressure shows the reading of 140/90 or higher twice, then it can be said that the person suffers from hypertension. Reading of 200/120 or higher warrants immediate treatment. But for persons with diabetes, even a reading of 130/80 necessitates immediate medical attention as diabetic persons are more prone to cardiac ailments.

Medical researches recognize 120/80 as the threshold limit of high blood pressure. A slightly higher reading than this is known as pre-hypertension. This condition can lead to damage arteries, brain, kidneys, and heart. Hence, such people need proper medical treatment.

Notwithstanding this constant danger, many people are not aware of their condition. Hypertension is also known as the ‘silent killer’ due to the fact it does not really manifest in the form of some early symptoms, even though it can cause serious damage to the different organs in the body. When not treated, hypertension can result in a cardiac attack, vision problem, kidney failures and strokes, which can sometimes prove to be fatal.

It can even result in heart failure. People suffering from this may have difficulty in breathing. Unusually high pressure in the range of diastolic of 130 or a systolic pressure of more than 200 is known as malignant hypertension. The condition of people suffering from this can worsen rapidly and can damage the organs. Hence, such people need immediate medical treatment.

But with proper care and attention, hypertension can be kept under control. The first thing you should do it keep a tab on your blood pressure at regular intervals.

What Causes High Blood Pressure || Health Fettle ||

Who is prone to suffer from hypertension?

The following groups of people are more prone to be affected by high blood pressure:

Are obese
Are over the age of 55
Lead a sedentary lifestyle
Indulge in excessive drinking
Smoke a lot
Take a diet high in sodium and saturated fats
Take medications like decongestants, NSAIDS and cocaine regularly
Black people

What Can Cause High Blood Pressure?

Essential hypertension

In the case of 95 percent of people, suffering from hypertension, the reasons for the ailment can’t be established. Such cases of hypertension are known as essential hypertension. It is also called Primary Hypertension.

Although the causes of essential hypertension are yet to be fully understood, there are certain guiding factors. Hypertension is hereditary in nature and men are more likely to suffer from it than the women. The chance of black people developing it is twice than that of white people. Black women suffer most from it after the age of 65.

Large intake of salt causes high blood pressure

It is also linked to the food we eat and the lifestyle we lead. High salt intake is known to cause it. That is why a high incidence of hypertension is reported in cases of people living in the northern island in Japan, who have the highest per capita intake of salt. On the other hand, people with little salt intake generally do not suffer from it.

Most of the people suffering from hypertension are ‘salt sensitive’, which means a small amount of salt more than the body needs, can accentuate the blood pressure. Diabetes, anxiety, obesity, consumption of alcohol, lack of exercise and inadequate intake of calcium, magnesium, and potassium also causes high blood pressure.

Secondary hypertension

If the reason behind hypertension can be established, then it is termed as secondary hypertension. Kidney diseases are known to be the main cause of this. Other reasons can be tumors and secretion of too much by the adrenal glands and thyroid diseases. Pregnancy, birth control pills, and some other medications also cause high blood pressure.

Glaucoma: Signs, Symptoms, Causes And Prevention || Health Fettle ||

2019-02-25T12:16:00.000+05:30

Glaucoma

Glaucoma is a condition that makes damage your eye's optic nerve and deteriorates overtime periods. It's connected to the development of pressure inside your eye, called intraocular pressure.

The increased intraocular pressure can damage the optic nerve, which transmits images to your brain. There may be permanent loss of vision if the damage of optic nerve continues. So without treatment, glaucoma can cause total blindness inside a couple of years.

Glaucoma is one of the main sources of visual impairment around the world.

Be alert if you have a family history of the Glaucoma, you ought to get a total eye test from an eye specialist each 1 to 2 years.

Glaucoma: Signs, Symptoms, Causes And Prevention || Health Fettle ||

Types of Glaucoma:

There are two types of Glaucoma:

Open-angle glaucoma

It's the most well-known type. Your specialist may likewise call it wide-angle glaucoma. The draining structure known as the trabecular meshwork, in your eye is normal, yet liquid doesn't flow out like it should.

Angle-closure glaucoma

It's less regular in the West than in Asia. You may likewise hear it is also called acute or chronic angle-closure or narrow-angle glaucoma. In this type, fluid does not flow out due to narrow space for drain between iris and cornea. So this can cause a sudden development of pressure in your eye.

Signs and Symptoms:

There are no early indications of glaucoma. The indications are seeing after full development of the disease. The peripheral vision degrades very slowly and the ability to understand the contrast reduces so the patient cannot understand that any problem happening in the eyes. Some symptoms are visible like headache, ring-like appearance around light( house bulbs) in angular closure glaucoma only.

Sometimes the pressure in the eye increases very high, so due to this reason, there may be some symptoms appear like vision blurred, pain in the eye, seeing halos around lights.

In the event that you have any of the accompanying symptoms, look for prompt medicinal consideration:

Seeing coronas around lights.
Vision affected.
Redness in the eye.
The eye that looks cloudy (especially in babies).
Nausea or regurgitating.
Pain in the eye.
Narrowed vision.

Glaucoma: Signs, Symptoms, Causes And Prevention || Health Fettle ||

Causes of Glaucoma:

Heredity is the cause for primary glaucoma while for secondary glaucoma there are some causes like injury in the eye, use of steroids, after effects of surgery etc.

Glaucoma and Cataract difference:

In Cataract, the lens of the eye is affected while in Glaucoma optic nerve is affected. The vision loss due to cataract is reversible while in glaucoma case it is not.

Glaucoma Risk Factors:

Glaucoma is otherwise called the Alzheimer's of the eye since it is identified with aging. Angular closure glaucoma can influence youths additionally and the open angle glaucoma is discovered more in individuals over 60 years old. Infant glaucoma also occurs.

The most vital hazard factor for patients of glaucoma is heredity. In the event that somebody in the family has glaucoma, there are chances that one may acquire it. Other hazard factors for glaucoma incorporate diabetes and heart illnesses.

What should be done if there is a family history of Glaucoma :

In the event that there is a background marked by glaucoma in the family, you are at a higher hazard. The most essential thing in such a circumstance is getting your eyes checked each year on the grounds that your specialist can distinguish the sickness at a beginning time and can avoid visual loss. One ought to likewise keep away from steroid use.

Smoking ought to likewise be dodged however much as could reasonably be expected.

Line of Treatment:

There are different tests that one needs to experience. The most critical stage is the estimation of eye pressure and visual fields. Later OCT is done to gauge the thickness of the optic nerve.
Your specialist may prescribe eye drops, laser surgery, or microsurgery to bring down pressure in the eye.

Newborn glaucoma – In these cases, the primary mode of treatment is surgery, because there is waste drainage network in the infant's eye.

Contact with your eye specialist to discover which glaucoma treatment is best for you.

What are the safety measures one should take while taking eye drops:

To start with, you should clean your hands appropriately and dependably check the expiry date of the drops. Additionally, ensure that you never contact the tip of the eye drop with your hands. Contacting it straightforwardly with your uncovered hands can debase it. To put the drops you should initially pull the let cover down and drop the prescription. Presently shut your eyes and wipe the overabundance with the assistance of a tissue.

Breast cancer: signs and symptoms || Health Fettle ||

2019-02-24T13:51:00.000+05:30

Breast Cancer

It is a cancer of breast cell. Breast cancer can occur both male and female but it is more common in the female.
In a very early stage, breast cancer may have no signs or symptoms are. So this is the main reason for the late detection of breast cancer. Although there are some indications available, which can help you to be alert toward this disease.

Breast cancer: signs and symptoms || Health Fettle ||

Some Common Signs and Symptoms Of Breast Cancer

1. Lumps in Breast

This is one of the earliest sign of breast cancer. If you found a lump (or mass like structure) in your breast, which persist after your periods also, then you should meet your doctor and take a mammogram for more confirmation.
In some cases, there may be breast thickening, that feels different from the surrounding breast tissue, instead of lumps.

2. Skin Changes Of Breast

You should regularly monitor your breast for any changes in color, appearance, temperature, texture etc. Some changes are

Redness or pitting of skin of breast like orange skin.
Any region of skin of breast which looks or feels different from the other areas of the breast.
Peeling or flaking of the surrounded area of nipple or breast skin.

3. Structural Changes in Breast

Although lumps are often one of the early sign of breast cancer, you should also take a mammogram if you find any structural changes in your breast like-

change in the shape, size or appearance of the breast (any sudden and noticeable change esp if in one breast i.e. asymmetrical changes). Breast may feel harder, heavier, increase or decrease in size.
Dimpling.

4. Discharge from Nipple(non-pregnancy discharge)

If you find any clear or bloody discharge through the nipple, be alert it could be a sign of cancer.

5. Changes in Nipples

Nipples are a good indicator of breast cancer. There are some changes occurs in nipples during breast cancer like:

Inverted nipple (nipple retraction).changes in the appearance of the nipple.
pain in the nipple.
thickening of the nipple tissues.

6. Pain or Tenderness

There may be pain or tenderness in/on any part of the breast.

Breast cancer: signs and symptoms || Health Fettle ||

Invasive Breast Cancer

When breast cancer spread to breast tissues from its origin like breast duct or gland, called invasive breast cancer. It can then grow into nearby lymph nodes and the structures.

There are mainly two types of invasive breast cancer

Invasive Ductal Carcinoma (IDC)

In this type origin of the cancer cell is from milk duct and invade breast tissue. It is the most common type of invasive breast cancer, forms up to about 80%.

Invasive Lobular Carcinoma (ILC)

It forms about 10% of invasive breast cancer. It starts from milk glands or lobules then spread to breast tissues.
Some women have both types of invasive breast cancer or having a very different type.

Signs and Symptoms of Invasive Breast Cancer

A lump or thickening in the breast or near the breast or in the underarm areas(swelling of lymph nodes) which persist after menses.
Swelling of the breast (in whole or a part) even without lumps.
A bloody or clear discharge from the nipple.
Changes in the shape, size, or texture in the breast.
Pain in breast or nipple.
Nipple retraction (inverted nipple). change in shape or position in the nipple.
Peeling or flaking of a pigmented area (around the nipple) or breast skin.
Itchiness of the breast or dimpling.
Changes in the feeling of touch. On touch, breast feels hard, tender, or warm.
Marble-like harden area under the skin.
Redness or pitting of skin of breast like orange skin.
Any region of skin of breast which looks or feels different from the other areas of the breast.
Skin of breast or nipple looks red, scaly, dimpled, or inflamed.
Redness of breast's skin or nipple.

By doing regular self-checking of your breast, you become familiar to changes in your breast.

Ductal Carcinoma In situ (DCIS):

In this type of carcinoma women rarely feels lump or discharge from the nipple. Mostly it does not cause any symptom. Most of the cases this is detected with a mammogram.

Lobular Carcinoma In situ (LCIN):

It is detected when the doctor doing a breast biopsy for other reason, like the investigation of an unrelated breast lump. It not causes symptom and not detected with a mammogram.

Breast cancer: signs and symptoms || Health Fettle ||

Inflammatory Breast Cancer (IBC)

It is a very rare and very aggressive type of breast cancer. In which cancer cell block the lymph vessels in the skin of the breast, making the affected breast red, swollen and tender. It commonly does not cause a lump or mass.

Inflammatory Breast Cancer Symptoms

Red, swollen and tender to touch the breast.
Skin of breast looks has dimpling or pitted appearance like the skin of the orange.
Size of the breast is larger than other(due to the causation of inflammation and swelling).
Inverted nipple.
Heaviness, Burning or pain in the breast.
Enlarged lymph nodes under the arm or/and above the collar bone.
Breast feels warm to touch.
No lump felt in the breast while self-exam.

Male Breast Cancer Symptoms

Symptoms of the male breast cancer are similar in the appearance of the female breast cancer and these may includes

Lump on his chest, usually painless.
Thickening in breast tissue.
Discharge from the nipple.
Changes in the skin of breast or nipple, like redness, scaling, dimpling, puckering.
Nipple begins to turn inward.

Papillary Carcinoma Symptoms

Papillary carcinoma mostly occurs in older, postmenopausal women. It is found in men also. Mammography can identify papillary carcinoma. It has a well-defined border with small finger-like projections on the surface. In most cases of invasive papillary carcinoma, ductal carcinoma in situ also present. Some symptoms of papillary carcinoma are-

Lumps in Breast(can feel during self-exam).
Nipple discharge.
Itchy breast.
Redness or thickening of the skin of the breast.
Flaking, change in color of the skin of the breast.