FITNESS & NUTRITION CENTER DATABASE Abilities Know your abilities. Write your three strengths and three weakness at work and at home. Keep revising this list. Appreciate your strengths, work out a rational plan to reduce, not necessarily eliminate, weakness. If your are not sure, talk to a close friend. Do not be embarrassed about your weakness. It is only when you refuse to believe that you have any weakness that you should began worrying. Accidental Boils Prevent accidental boils. Always turn on cold water faucet first before adjusting water temperature in sinks, tubs and showers. Never let infants operate faucets. Achilles Tendon Achilles tendon is pulling of tendon in the back of the heel; many a minor damages to tendons heal by themselves but if swelling of pain persists longer, a surgery or cast may be necessary. Acidity in Mouth Higher acidity in mouth, even for 20-30 minutes begins to erode teeth enamel leading to tooth decay. Rinse mouth promptly after drinking fruit juices or eating desserts. All sweet foods (except those sweetened by artificial sweeteners) promote acidity of mouth by supporting growth of bacteria that produce acid. Rinsing with baking soda is an excellent method of reducing mouth acidity. Acne in Adults Acne in adults can be a sign of hormonal imbalance or drug toxicity, particularly from use of steroids; get a medical check up if it persists Acne Acne is not a sign of poor health or peculiar dietary habits; it is also not related to sexual promiscuity or constipation. It is the result of hormonal changes and caused by the oiliness of skin. Acupuncture Acupuncture, the ancient Chinese treatment using needles, is now a widely accepted medical technique; if you want to try it out, get a qualified healer because it is an extremely complicated art and science. Acute Hepatitis Acute hepatitis is the inflammation of liver caused by virus, toxin, obstruction, parasite, or drug. Addiction Gambling is an addiction that brings true pleasure and as a result obsessive gamblers become reckless; they do not play only to win. Eventually, it wrecks them mentally and socially. Treat obsessive gambling like a disease not a habit. Adolescence Acne Acne affects more than half the adolescents, specially girls. It is a normal response mediated by the hormone testosterone but exacerbated by stress, stages of menstrual cycle and make-up of the affected area. Proper cleansing of skin and use of anti-acne preparations is recommended. Aerobics Both men and women benefit equally not only from aerobic but also weight pushing exercises. Aerosols Do not use aerosols containing chlorofluorocarbons to protect the ozone layer. Afternoon Naps Afternoon naps give you just enough deep sleep to feel refreshed; in the morning or evening, naps leave you groggy. The urge to nap in the afternoon is not due to the effect of meals but to a drop in the body temperature. If you can manage a nap, go ahead. Age and Diet Your good health today is a result of yesterday's good eating living habits, which may no longer guarantee good health as you grow older; gradually reduce calories, increase physical activity and reduce unmanageable stress. Age and Immunity Immunity to disease declines in the elderly. Each bout of disease lowers it further. Much care must be exercised in disease prevention, specially respiratory infections. AIDS AIDS symptoms take about 15 years to appear after infection. The acute phase has similar symptoms as viral infection: fever, sore throat, rash, etc. Within eight weeks of infection, a positive response to HIV is detected. Initial signs of AIDS include persistent fever with night sweating, fatigue and malaise, diarrhoea of unknown cause and 10-15% weight loss. Death comes from loss of body's defence against infections, primarily respiratory. By the end of 1994, there were about four million cases of AIDS world-wide. Air Conditioning Air conditioning removes moisture and dust from air and can be very helpful in many diseases, particularly of respiratory tract. Keep windows closed and air conditioner running to reduce allergic symptoms; clean filters frequently. Airconditioning Diseases Air-conditioning can cause diseases. Outbreaks of Legionnaire's disease (a type of pneumonia), humidifier fever (a lung disease) and sick building syndrome (headaches, irritability and loss of energy) have all been linked to contaminated air-conditioning systems. Allow for some fresh air to dilute air-conditioned air. Keep air-conditioner filters clean. Alcohol Use of alcohol depletes the body of C and B vitamins. Take vitamin supplements. Alcohol is a depressant not an stimulant as erroneously believed; it makes people appear more alert by depressing inhibitions. Allergic Reactions Food allergies are quite common; symptoms range from vomiting, diarrhoea, skin reactions to difficulty in breathing. Just about any food can cause an allergic reaction but it is mostly high protein foods from vegetable and marine origin, cow's milk, soy, peanut, wheat and fish. Allergy Allergies are immune body reactions to foreign bodies; body also develops allergy to itself. Asthma, skin reactions, suffocation and even infertility are often the result of allergic reactions. Amniocentesis Amniocentesis, the removal and testing of amniotic fluid, is risky and should only be done to assess genetic abnormality in older women and never for determining sex of the foetus. Anaemia Anaemia is the deficiency in the size or number of red blood cells or the amount of haemoglobin in them; it results in reduced consumption of oxygen. Causes of anaemia include: lack of nutrients, principally, iron, vitamin B12 and folic acid; haemorrhage, genetic abnormalities, many chronic diseases and drug toxicity. Anger Let out anger. Do not store anger but make sure you solve the problems causing anger also. Be very careful in letting it out on the loved ones. You must make sure they understand that you are unhappy with what they did and not with themselves. Angina Angina is the pain that occurs when the muscular wall of the heart becomes temporarily short of oxygen, often when the demand for oxygen is high (exercising), being emotional or facing extremes of temperature. Triggered by blocked arteries, it is a common disease after age 30 in men. In women, it appears later in the life and is mostly caused by other diseases such as anaemia. Carry your "nitro" with you at all times, if you doctor has prescribed it for you. Angina Pain in the chest due to reduced supply of blood to heart muscles is relieved by using tablets of nitro-glycerine placed under tongue for quick action; if you doctor has recommended you this drug, never leave home without it. Angioplasty Angioplasty is a surgical technique to improve blood flow through an artery narrowed by disease. An inflatable balloon, powerful laser and often micro chopping blades are used to remove blockages. Done correctly, angioplasty replaces open heart surgery with much less risk. Animal Saliva Asthma caused by allergy to animal fur is due to animal saliva that dries on fur. Do not acquire furry animals, fish are fine. Animal Bites Do not ignore any animal bites; most stray dogs and cats in our part of the world are infected and can cause life-threatening diseases. Consult your doctor immediately. Ankle and Hand Weights Ankle and hand weights are not recommended in any type of exercise because of the marginal advantage and the real possibility of causing damage. Avoid them and instead increase the frequency and length of exercise. Antacids Antacids used routinely cause depletion of phosphate, iron and vitamins, folic acid and thiamine from the body. Consider changing diet plans to replenish these essential components and better yet, take supplements because it is often not possible to modify diet for longer term basis. Antianxiety Drugs New drugs have become available that specifically treat anxiety; ask your doctor if you need them. Antibiotics Antibiotics should never be self-prescribed, nor should you take drugs prescribed to others. Always finish all the antibiotic medicine given as per directions even though you may have begun feeling well. Anticoagulant If you are given drugs to keep blood thin (anticoagulant drugs), do not use aspirin, alcohol or other drugs since they can induce abnormal bleeding. Consult your doctor before taking any other medication. Anticoagulants Drugs use to "thin-out" blood are used for long-term basis in patients highly prone to strokes or other similar disorders. When taking these drugs, do not switch the brand without first consulting your doctor, you may have a reaction because different brands may "deliver" different quantity of drugs. Antihistamine drugs Antihistamine drugs block the action of histamine, a chemical produced in the body, that irritates and inflames tissue causing an allergic reaction such as hay fever. A side effect of antihistamines - drowsiness - is now overcome in the new generation of drugs with much reduced side affects. Ask your doctor for non-drowsiness type cough-cold preparations. Antiperspirants Antiperspirant sticks and roll-ons work better than sprays; use products containing aluminium chlorhydrate, the only approved antiperspirant chemical that works by sealing-off the sweat glands temporarily. Antiperspirants such as aluminium chlorhydrate work by reacting with sweat glands and sealing them. Antiseptic Ointments Use of antiseptic ointments kills bacteria but also irritates wounds; they do have some infection prevention value. Do not use any preparation that stings or burns since it may be causing more damage than benefit. Anxiety Anxiety attacks can strike suddenly; if you are prone to these, modify lifestyle to reduce stress and discuss your problems openly with friends and family. Appendix Healthy appendix should not be removed as a matter of course in abdominal surgeries. Appendix is not a useless organ; it supports body's defence system. However, if sever pain develops in appendix, it may be ready to rupture; surgery may be needed quickly. Appetisers Appetisers help you eat less of the main course; order them but not the fried types. Appetite Suppression Appetite suppressants are used in the treatment of obesity; they either act at the brain level or produce bulk feeling in stomach to cut down appetite. Those acting on the brain are often addictive and produce many side effects; bulking agents cause flatulence, abdominal pain and bloating feeling. Long-term use of any of these drugs is not recommended. Appetite Stimulation There are no known drugs that safely and effectively stimulate appetite. Lost appetite usually returns when an underlying illness subsides. Refuse drugs to promote appetite. Appetite stimulants are worthless. There is no medical rationale for using the drugs which claim to increase appetite. A medical evaluation should be made for the underlying cause and if none is found and the child appears normal, no effort should be made to increase appetite. Appreciate Humour Appreciate humour. Nothing works more magically than a good laugh to relieve tension. Read more humour than any other literature. Practice telling funny stories even if you are not good at it. Find subtleties in life to laugh about. Above all, learn to laugh at yourself. It releases stress. Arrhythmia Irregular heartbeat or palpitation beats are mostly harmless; caffeine, cigarette smoke and alcohol are common causes; reduce stress. If you experience frequent or worsening irregular beats consult your doctor. Arthritis Arthritis is inflammation of joints causing pain, disability and deformity; trauma, infections and immune disease (in young people especially women) and old-age hollowing of bones are responsible. Keep joints moving and treat disease promptly to avoid becoming invalid. Artificial Nails Artificial nails of all types eventually damage your natural nails; stay away from them. Artificial Sweeteners Use of artificial sweeteners in slimming diets is questionable because the appetite compensates the lack of calories from sugar, and other foods are eaten to maintain the calorie intake. Asbestos Asbestos is a mineral that is associated with lung cancer and many other lung diseases. Its use has been banned in public places world-wide. It is still widely used in our country; choose an alternate such as tin, wood or other composite materials. Aspirin Take aspirin. Taking 30-80 mg aspirin (the children's aspirin dose) offers significant protection against strokes in patients with history of heart and circulation problems. It may also boost your immune system, reduce incidence of cataracts and gallstones and migraine headaches. Make sure you are not allergic to aspirin. Aspirin used for longer term in arthritic patients and as a preventive measure in patients with history of heart diseases causes depletion of vitamin C, folacin and B12 in the body. Ask your doctor if you should begin taking vitamin supplements. Assess your Job Assess your job. Write down why your job is important and read it frequently. If you become convinced that you're just a cog in the wheel, work to change situation or the job. Every one must feel important to keep their sanity. You can not afford to short-change yourself for too long. Asthma Causes of asthma include respiratory infections, allergy to house dust mite, animal fur, feathers, pollens, food exposure to fumes and chemicals; exercise, anxiety or emotions; drugs, aspirin or beta blockers. Prevent asthma by reducing exposure to smoke, dust, and taking preventive medicines such as chromoglycate. Keep a diary of what may be causing the reaction; sleep regular hours and avoid physical or emotional stress; swim when possible; dust the bedroom regularly, avoid woollen blankets, feather pillows or eiderdowns, keep mattress covered; vacuum the room and mattress daily. Athlete's Foot Watch for foot-itching; it can be athlete's foot disease, a fungus infection; treat it promptly. Athletic Shoes Buy athletic shoes that support arch and hold feet from slipping forward Autism Autism is a condition in which a child is unable to relate to people and situations and may show an obsessive resistance to any change. Delay in speaking is very common along with reduced ability to understand and emulate. No particular treatment is given except behaviour therapy; most children end up requiring life-time care. Auto Accidents Drive safely. Most accidents happen closer to home because we begin to relax as we approach closer to home. Stay alert to live. Lock windows and doors. Auto Exhaust While driving, keep your car air conditioner running with recirculation to cut down on inhaling carcinogens from street coal tar and exhaust fumes of autos. Autoimmune Disorders Autoimmune disorders are a group of conditions in which the immune system (the body's defence mechanism) attacks the body's own tissues as if they were foreign substances for unknown causes except for some genetic connection. Women are more often affected than man. An individual who has one autoimmune disorder may develop others. These include: Addison's disease (adrenals), anaemia, hepatitis, infertility, diabetes, Goodpasture's syndrome (lung and kidney), Grave's and Hashimoto's disease (thyroid), blood platelet disorders, Myasthenia gravis (muscles), Vitiligo (white skin patches), arthritis, lupus etc. You can substantially reduce the risk of death from these diseases by dietary modification and by adopting a lifestyle that is soothing to mind. Avoid Indigestion Avoid indigestion. Faulty absorption of carbohydrates and proteins causes their breakdown in the large intestine by bacteria to give excess gas and toxins, some of which are now believed to be carcinogenic. Baby Powder Baby powder is unnecessary because of its low absorptive, lubricating and odour covering properties; if you must use it, then first shake it in your hand instead of sprinkling over the body to prevent the baby from inhaling powder that can irritate lungs. Baby's Bottoms Use of creams and lotions are much safer way to soothe baby's bottom than applying baby powder. Back Surgery Back surgery for slipped disc can not guarantee relief of chronic back pain. Most cases respond better to non-surgical treatments including exercise, rest, hypnosis, and stress reduction. Back surgeries are also extremely complicated with risk of damage to spinal cord. Avoid it if you can. Seek several opinions before you go ahead with it. Backache Back pain arises due to excess body weight, poor posture, standing or sitting for long time, sleeping on your stomach, lifting or carrying heavy objects, high heels and psychological stress. Bad Breath Persistent bad breath that a dentist cannot resolve may be due to diseases of throat, sinus, lung, kidney or liver. Diabetes also makes your breath bad . Do not ignore it or mask it with rinses. See your doctor. Baggy Eyes Baggy eyes in the morning are normally due to sleeping on stomach or without a pillow; fatigue and alcohol make it worse. Frequent swelling is often a sign of allergies. Bags under the eyes, mainly hereditary, occur because fluids tends to accumulate where the skin is thinner. Thyroid, kidney and heart disease and use of some medications make baggy eyes appear worse; in most cases resting and sleeping on an elevated pillow is the best you can do. Baked Potatoes Make potato your friend. A large baked potato has only 200 calories, is full of vitamins, iron and potassium. Add salsa or low-fat yoghurt for topping. Eat with skin. Avoid other forms of potato such as chips, fries, and hash browns. Baking Soda Baking soda is an excellent home remedy. Use it for indigestion, deodorising refrigerators (place a box of baking soda, top opened in the refrigerator; after two months, drain it to clean pipes). Learn CPR and Heimlich Manoeuvre. Knowledge of cardio-pulmonary resuscitation and the technique to over come food choking is essential to your family 's survival should the need arise. Baking soda and meat tenderisers work wonders on stings from sea creatures. Carry them with you to beaches. Baking Soda Recently, athletes have begun taking baking soda before events to boost energy (by neutralising muscle acids) but this use is not yet endorsed by scientists. Balance Sense Ear is not only for listening but also to give you a balancing sense. If you have difficulty balancing your walk, see a doctor, you may have an ear infection or disorder. Baldness It is normal to lose 50 and 150 hairs each day. A new hair begins growth in place within 3 months unless the loss of hair follicle was permanent due to balding. Nothing you can do to slow down hair loss. Balms and Liniments Do not apply balms or liniments to broken wounds; also, never apply heat when using balms, etc. Bananas Bananas make ideal food for all ages and are a good source of potassium; choose bananas that are yellow with green tips; they are sweetest when flecked with brown spots. Refrigerate them to prevent further ripening though skin may darken. Bandage Use an occlusive type non-sticking bandage to protect wounds from getting dirty until healing begins; then remove them. White wrinkled skin means too much moisture and time to leave it open to dry out. Barbecuing Do not mix utensils used for raw and cooked food. Raw food is often highly contaminated with bacteria. Pay special attention when barbecuing. Barefoot Don't go barefoot on soil, specially in areas without a good sanitary system. You can easily get infected with hookworms, which penetrate the skin and migrate to the intestine, where they live off blood. Bath Oils keep skin from drying from lost skin oils when taking a bath; add a little bath oil, limit the bath to 10-15 minutes, do not use very hot water and apply moisturiser as you come out of bath. Baths Long baths and showers, especially in hot water, age the skin faster and make it dry and sag. Beans Beans provide as much protein as meat, and are much lower in fat and calories. Bedbugs Bedbugs live in furniture, especially beds, and floors during the day and emerge at night to feed on humans by sucking blood. They are not known to transmit or cause any disease but their bites cause itching sores that may become infected. Bedwetting Common in children to 3 yrs ago during the night, the conditions must be checked by a doctor if it persists beyond this age. Bees Bees are the only insects that leave the stinger behind; don't pull it directly with fingers or tweezers since it squeezes more venom in. Scrape away with a sharp blade held against the skin, then remove the stinger. Being Healthy Being not sick does not mean being healthy. It means you have a better chance of maintaining good health, if you take care of yourself continually. Unfortunately, you cannot take health for granted. You are only as healthy as your today's habits. Belching Belching is the noisy return of air swallowed usually as a nervous habit or as a result of eating or drinking too quickly. Belching itself causes more air swallowing making belching more likely. Sometimes, belching helps alleviate discomfort caused by indigestion. During pregnancy, belching briefly helps relieve nausea and heartburn, which disappear after delivery of the baby. Belly Laughs Good belly laughs and coughing worsens an aching back more than running and twisting. Stop being funny. Best Diet There is no best diet; requirements and needs change with age. Never believe if someone discovers the best diet for you. Humans are omnivores, eating all types of foods and that's the best advise. Beta Carotene Most red and orange-coloured juices are rich in beta carotene. A glass of carrot juice has twelve times the required daily amount of beta carotene. Identify beta carotene sources. Deep coloured fruits and vegetables are full of beta carotene: orange, mango, sweet potato, yellow and dark green vegetable, carrot, cantaloupe, etc. Mango has the highest content of beta carotene. However, watch out for fruits which have sugar and high calories.Beta carotene is a safe precursor to vitamin A but it also has many of its own beneficial effects. It protects against the ageing effects of sun, the carcinogenic effects of environmental chemicals and the damaging effects of tobacco smoking. You need 5-15 mg of beta carotene per day. As a source of vitamin A, beta carotene is much safer and can be taken in much larger quantities. Betel Chewing Betel chewing causes cancer of mouth and throat; the trend is halted and even reversed if you quit betel chewing and consume large quantities of bright coloured fruits that contain a precursor to vitamin A, beta carotene. Betel chewing damages teeth and gums irreversibly, makes you look ugly and pollutes the environment. Spitting spreads more than colour; many respiratory diseases are transmitted through sputum including tuberculosis, which is on the rise now. Bile Bile is a greenish fluid that contains bile acids and cholesterol, to assist in the absorption of fat in diet. Bile also contains by-products of liver metabolism. Fibre in diet helps remove all components of bile from body by binding to these and thus not allowing their recirculation. Body must now breakdown cholesterol to produce more bile acids that results in lowered cholesterol levels and reduced chances of forming gall stones. Birth Control Birth control measures should be taught to children as early as possible; contrary to popular belief, this does not promote promiscuity. Instead, it helps them understand the need for organised planning. Birth Defects Mostly of genetic origin but recently known to be caused by environmental factors, most foetuses are aborted spontaneously. Avoid risk of defects by getting genetic counselling, avoiding use of drugs during pregnancy without your doctor's permission. Blackout Aspirin at 300 mg dose acts as anticoagulant, preventing blood from clotting and is useful in preventing temporary loss of consciousness due to reduced circulation to brain. Blinking Blinking reduces when you watch television causing dryness of eyes specially if you wear contact lenses. Blink often and intentionally when watching TV. Blood Transfusion Do not get exposed to blood products. Any contact with blood or its products can be dangerous including risk of catching AIDS. Make sure your dentist uses properly sterilised equipment to avoid risk of hepatitis. Blood Grouping Establish own blood donation group. Make a network of relatives and friends to donate blood in emergencies. It can save many lives. Blood Cleansing Kidneys do more than just cleanse blood. They activate vitamin D to maintain strong healthy bones, secrete hormones to control blood pressure and stimulate bone marrow to produce red blood cells. If you lose a kidney, extra care and medication may be needed to support its other functions. Kidney failure can lead to a deficiency of potassium, magnesium calcium and vitaminD. Blow Drying Blow drying hair may cause over-dry and hair susceptible to splitting, it does not cause hair to fall out. Combing or brushing too hard can lead to hair loss. While blow drying, use fingers instead of a comb to move hair around. BMR Basal metabolism (BMR) is the energy our body expends to conduct its daily business. It is proportional to body surface area and thus to height. Presence of excess body fat does not increase the BMR. BMR is lowest before the menstrual cycle begins and peaks out on the fourteenth day. It is also increased during pregnancy. Exercise increases BMR and it continues high for sometime after ending exercise. People who put on weight are those who consume more calories than the BMR burns out. So, know the factors that keep your BMR high, if you want to lose weight. Body fat Fats are essential to protect body from many environmental effects, diseases and starvation. Men should have about 18% and women around 25% of their body weight as fats; too low or too high a fat content is damaging to health. Body Odours Find out if you smell bad from friends or spouse because you are the worst judge of it. Ask the embarrassing question rather than embarrassing strangers. Body Fat Body fat comes from proteins, carbohydrates and fats in the food, just from the fat in foods. All excess calories end up as fat deposits in body. So, if you want to loose fat deposits, cut down on all types of calories and exercise to burn fat. Body Mass Index (BMI) Body mass index (BMI) is body weight in KGs divided twice by the height in metres. BMI values between 20 and 25 are OK, but watch for the direction they are moving; 25-27: you need to increase exercise; 27-32: you're eating too much and face risk of serious disease; over 32: consider adopting the 1,200 calorie per day plan in consultation with your doctor. Body Sculpturing Do not try to design your body. No exercise reduces fat from specific body areas. Muscles build upon exercising; burning calories takes away fat indiscriminately from throughout the body. Apple and pear-shaped bodies are of genetic orientation. Body Shapes "Apple" shaped bodies (fattest in the abdomen) have a greater risk of coronary heart disease, stroke, hypertension and diabetes than those with "pear" shape (fattest in the hips, buttocks and thighs). Apple-shaped women are at higher risk than apple-shaped men. Boiled Water Improve taste of boiled water by adding a few drops or rose water or kewra to each bottle. (The taste of water comes from dissolved salts and gases; small quantity of aromatic substances enhance flavour of water remarkably.) Boiled water is totally safe for kidneys despite increase in electrolyte concentration. Municipal water has very low electrolytes to begin with and the small increase upon boiling is insignificant. Bone Renewal Weight-bearing exercises that involve the pull of muscles against bone and against gravity stimulate bone renewal and reduce the risk of developing arthritis and hollow bones that fracture easily. Bones Bones support more than our body structure; they produce blood cells and provide the needed calcium. Loss of bone with age can affect many bodily functions besides weakening the body. Take measures to strengthen bones through calcium supplements. Boost Memory Boost your memory. Though unavoidable with ageing, nothing helps your perform better at your job and in social life than by having an active memory. Do crosswords, puzzles, card games and other exercises to enhance memory. Seek new stimuli as training programs, social group activities to keep your brain juices running. Even try your grandmother's recipe of almonds to boost memory. Bowel Movement Abnormal looking bowel movements such as unusually coloured ones can be a sign of dysentery, haemorrhoids, stomach or intestine ulcer or jaundice. Do not ignore them. Boxed Cereals Boxed breakfast cereals are fast becoming popular; watch-out, most of them are full of sugar. Instead use the cereals prepared freshly. Brain Food The common expression "Fish is brain food" comes to us from ancient China and the early Christian era; it re-emerged in the 19th century, though erroneously, when it was discovered that we need phosphorus in brain and fish had a lot of it. Fish is good for the brain because it contains a fatty acid called DHA (also found in breast milk), essential for brain development. And you need it not only in infancy but throughout life. Breakfast Skipping breakfast does not help you lose weight; it merely promotes "starve and stuff" syndrome to make you eat high calorie, less nutritious snacks that make you fat. Make breakfast the most nutritious meal of the day. It should contain proteins and carbohydrates (complex) in abundance. Give your body a healthy start. There is no reason to stick to classical breakfast items such as toast, eggs and milk. Eat whatever you like but keep it low in fat. Japanese eat salad and soup for breakfast, Germans prefer cold sausage and Norwegian like smoked fish and break. You can't fault them. Breast Feeding Old wives' tale of nursing mother's diet causing colic, sleeplessness and irritability in infants is just a tale. It is lack of experience of young mothers to handle crying that irritates infants more. Breast Cancer Daughters of the Asian women settled in the West have similar incidence of breast cancer as the Western women, about six times higher than their mothers from the East. The changes in the dietary pattern particularly the increased fat in diet are chiefly responsible for this increased risk of breast cancer. Breast Exam Examine breasts. Give yourself a breast exam every month after periods. Nothing prevents cancer better than its early detection. Get a mammogram (X-ray of breast) every other year if you are 40-49, every year after that. Breast Feeding Breast-feeding also cures infections in infants as mother's body produces antibodies specific to infection in infants. Breastectomy Removal of entire breast with surrounding tissue is an obsolete practice to treat breast cancer. Removal of lump followed by chemotherapy is just as effective in most cases. Breathing Difficulty Breathing difficulties caused by narrowing of the airways. In attacks wheeze, visible struggle for beath to onlookers. In older people, do not confuse with heart disease or bronchitis. Wheezy breathing is often normal in babies and young children; it is not a sign of asthma. Brown Sugar Raw sugar, brown sugar, honey molasses or maple syrup are all sugar except they contain trace minerals as impurities giving them their flavour; they are all equally bad. Brown Bagging Brown bagging or taking your lunch to work makes you eat less, but more nutritiously. Brushing Teeth Few people know the correct techniques of brushing teeth. Begin with back teeth and clean them with a circular motion, one tooth at a time, on both sides. Cleaning is needed between teeth and at the base of teeth. Brush first thing in the morning, after each meal and before going to bed. Change brush at least once a month, more frequently if you use a soft brush. Buffet Eating Eating at buffets can be tormenting to weaker souls; try the following assertions: never to go for seconds, begin with fresh fruits and yoghurt, drink two glasses of water and never visit the desert bar. Salads through tempting can be very hazardous from safety and calorie point of view. Burns Burns can easily get infected if not properly covered; however, not all burns should be covered requiring special care. Always consult your doctor if you are not sure about the seriousness of a burn. Butter Butter, cream and cream cheese contain no calcium and are a concentrated sources o fat. Avoid them. Cabbage Cabbage family of vegetables - broccoli, kale, Brussels sprouts, and cauliflower contain indoles which act as antioxidants to protect against several cancers. Caffeine Caffeine in tea, coffee and some soft drinks increases urine output; they make a poor choice to hydrate after exercise workout. Calcium & Dairy Products Yoghurt and cheeses do not contain high levels of calcium compared with milk, as believed erroneously. Vitamin D, lactose and proteins in diet help the body absorb calcium better. Non-fat or low-fat milk has higher levels of calcium than the full-fat milk, which should always be avoided by adults. Butter, cream and cream cheese contain no calcium and are a concentrated sources of fat. Avoid them. Calcium Sources Know your calcium sources. Childhood supplementation with calcium prevents later-age bone decay (osteoporosis). You need about one gram of calcium per day. Get it from low-fat milk, cheeses, spinach, figs, almonds, etc. Calcium Supplements Calcium supplements may not provide good absorption of calcium unless they also contain vitamin D. Increase calcium content of foods by simply adding non-fat milk powder; try it in soups, sauces, gravies, rice and cereals. Calcium Loss Some medicines taken over long period increase calcium loss. Those drinking too much coffee or tea, consuming alcohol, having sedentary lifestyles, smoking cigarettes, taking too much fibre in diet and being under weight are the high risk groups. Calcium Supplement Getting your daily requirements of calcium can be difficult; consider taking supplements that provide about 300-400 mg of calcium per dose, preferably also containing magnesium, a mineral which is ordinarily deficient in people who need more calcium. Do not take much larger doses of calcium since they do not absorbed and go to waste. Calcium Absorption Our ability to absorb calcium decreases with age; growing children can absorb as much as 75% of dietary calcium while adults absorb around 15%, that's why they need to increase calcium intake through diet or supplements. Calcium and Women Throughout a lifetime, women lose up to 45-50% and men, 20-30% of bone mass (around 300 mg calcium per day). Body increases absorption of calcium when needed, so take diet high in calcium, particularly as you get closer to menopause. Calcium and Magnesium Calcium and magnesium deficiencies are linked to high blood pressure; both can be supplemented using low fat dairy products. Calcium Calcium is required not only for healthy bones but also in nerve function, regulating heart beats and keeping the blood clotting system functioning properly. Caloric Value Develop awareness about caloric value of goods. Instead of agonising over exact caloric value of foods, learn to classify them as high, medium and low calorie foods. Avoid high calorie foods altogether and look for opportunities to eat more of low calorie foods. Calorie Counting Target your calories and count them efficiently. A healthy target is about 2,000 calories for adult males and 1,800 calories for adult females. Remember, calorie requirements change drastically in growing children, and during pregnancy and lactation. Reduce weight by two pounds every month (an easily achievable target), by cutting out 250 calories per day. And that is not difficult. Each slice of bread or each fruit is 100 calories. But a serving of candy, pulao or qorma is about 500 calories. About 3,500 calories make up one pound of body weight. Calorie Game Know the calorie game. Multiply your weight in pounds by 13 to 15 depending on your physical activity; that's how many calories you are consuming if your weight is constant, more if you are putting on weight. Calorie Leaks Identify calorie leaks. Each kilogram of fat is 9,000 calories, each kilogram of protein and carbohydrate gives 4,000 calories. Calories leaking into your body come from improper combination of fat versus carbohydrates and proteins. Cancer Two-thirds of all cancers are caused by diet and use of tobacco. Mouth cancers are highly prevalent in people chewing betel and tobacco. Occupational hazards though highly touted, only contribute 4% of all cases. Your chances of dying of cancer are directly proportional to the amount of fat and indirectly proportional to the amount of fibre in your diet. Candies Never use deserts or candies as bribes to children. Canker Sores Canker sores on or under the tongue, painful and irritating, usually disappear within a week; if they do not, see your doctor. If you are prone to cold blisters (herpes), protect your lips with a sunscreen lip care product. Eating and licking lips removes protection, so you must continually replenish the protection. Carbohydrate Loading Carbohydrate loading practised by athletes is of little value; a balanced high complex carbohydrate diet eaten on a daily basis is the answer to peak athletic performance. Carbohydrates Carbohydrates do not stick to your ribs, as erroneously assumed. Your 60% diet should be carbohydrates. They are easy to burn and keep metabolism rate high to help you maintain weight. Carbon-monoxide Carbon monoxide is a heavier gas that accumulates around a running car engine in an enclosed area. Inhaling carbon monoxide can cause quick death; avoid running cars in garages or unventilated spaces. Carelessness Men are less cognisant of their well being, half as likely to visit the doctor. Male doctors are particularly negligent of their own health. Special attention is needed by spouses to care for men over 40. Cataracts Cataracts in the elderly is caused by environmental oxidation of the lens proteins, which do not get repaired easily as with age the antioxidant enzymes decrease in the lens. Antioxidantnutritional such as beta-carotene, vitamin C and E may delay the onset of cataracts. Surgery is often unavoidable; get it done at the right time. Cellulite Women have greater tendency to show cellulite (crosshatched appearance due to fat) than men because of differences in the strength of skin. Creams, brushes, lotions, rubdowns and rubber pants won't get rid of cellulite - only proper diet and regular aerobic exercise will. All cellulite clinics are fraudulent. Check Blood Pressure Get your blood pressure checked once a month. Women taking oral contraceptives or those who are pregnant should check more frequently. Know what your limits should be. Allow for some variation but if you record higher pressure consistently, see your doctor immediately. Know how to take your blood pressure. Avoid using electronic gadgets to measure blood pressure. Do not smoke for 30 minutes, sit down and relax for 10 minutes in a quiet room before taking pressure. Do not repeat the test immediately. Chelated Minerals Chelated minerals (minerals chemically combined with other things) are sold at higher price with claim that they are better utilised by the body. Fact is they are just as good or bad as plain minerals since the chelated form breaks down in the intestine before being absorbed. Don't waste your money. Chemical Poisoning Chemical poisoning from household cleaners, insecticides, poison baits, laundry, and home maintenance supplies are common. Keep them out of the reach of children. Use child-proof latches to closets. Chew Gum Chew sugarless gum within 15 minutes of finishing meals and continue chewing for 15-20 minutes to stimulate secretion of saliva that neutralises tooth-decaying acids in dental plaque. Chewing gums longer can cause jaw pain, erode biting surfaces, crack filings and loosen dental inlays. Dispose-off chewed gum properly. If it sticks to clothing, put it in the freezer and then brush it off. Chewable Vitamins If you take chewable vitamin C tablets, make sure you brush afterwards at least rinse your mouth out. A 500 mg dose of vitamin C can make your mouth acidic enough to start dissolving tooth enamel. Chewing Gum Beat betel chewing by adopting chewing gums (sugar-free or sorbitol base type), cardamoms, fennel, or cloves to beat the habit. Rinsing mouth with dilute solution of hydrogen peroxide twice a day also works. Chewing Digestion begins in mouth. Chew long enough to allow mixing of enzymes with food for proper digestion. Chewing with open mouth causes air entrapment resulting in belching and bloating it. Chicken Skin Chicken skin is high in fat and absorbs more upon frying it. Remove it before cooking. If you must fry chicken, use high temperature quick cycles to reduce uptake of oil in meat. Children's Diet If you can not provide a good role model of healthy eating, you children will never grow to healthy adults and will not be able to pass on to their children. Somehow you must break this chain of unhealthy eating habits. children need more calories than do adults; just because a child is small do not short them on portions compared to adults or bigger children. Chilli Peppers Chilli peppers lower cholesterol by reducing cholesterol production by the body; the hot stuff, capsaicin, in peppers is also good for heart and vessels. Chinese Pitfalls Ask for low-salt and MSG-free (Monosodium glutamate or Chinese salt) version of foods in Chinese restaurants to prevent retaining body water and loading kidneys. Avoid fried ricerecipes, egg rolls and fortune cookies. Choose steamed or stir-fry versions of all foods. Chlorine Always wash your hair after swimming to remove salt and chlorine from skin, both of which dry it out and can change the colour if your hair is tinted. Chocolate Though highly touted, chocolate and strawberry allergies are not proven. Cholesterol Source Cholesterol comes only from animal sources which are generally rich in saturated fat also; some sources are high in cholesterol but low in saturated fat such as organ meats and eggs; butter, sour cream and nuts are high in saturated fat but have low or no cholesterol. Select food not only on its cholesterol content but also how much saturated fat it has. Cholesterol Level Know your cholesterol level. Keep it between 150 and 200; lower or higher levels both have side effects. Other blood chemistries follow the suit so you need not worry about too many other things. Cholesterol Testing Cholesterol level test can give different values. Do not eat anything for 12 hours, do not exercise and rest sitting down for 5 minutes before the blood sample is drawn. Get two readings a month apart and average them. Cholesterol-free Cholesterol-free claims of oils are superfluous since besides butter and ghee, no oil has any cholesterol. Among the oils, stay away from palm, coconut, olive, peanut and soybean oils; they have too much saturated or monounsaturated components. Cholesterol-related Diseases Cholesterol related diseases are reduced when your diet contains soluble fibre, polyunsaturated fat, deep sea fish and you routinely engage in aerobic exercises. Instead of counting calories and cholesterol content, cultivate healthy eating habits. add 15 years of leisure time to life. A 35 year old heart-disease prone person can add: 4.2 years by reducing cholesterol from 300 to 200; 1.7 years by reducing cholesterol to 200 from 250-300; 2.3 years by quitting smoking; 5.3 years by bringing diastolic pressure down to 88 from 105; 1.7 years by slimming to ideal weight Cigar or Pipe Switching to cigar or pipe does not reduce the risk of lung cancer; it only increases the risk of mouth cancer. People who start with pipe or cigar have higher incidence of mouth cancer and a slightly lower risk of lung cancer if they do not inhale. Cigarette Craving Chocolate, red meat, tea, coffee and alcohol increase craving for cigarettes. Consider it if you are planning to quit smoking. Cleaning Teeth Get teeth professionally cleaned. Once a year your dentist should clean your teeth to remove deep plaque, examine receding gums and treat problems. Cod Liver Oil Cod liver oil may contain pesticides or other contaminants coming from fish livers, where these compounds tend to concentrate. Fish liver oils are also very rich in vitamins A and D, which can be toxic in high doses (no more than a tablespoon or two a day should be taken).. Do not use these indiscriminately. Since the deficiency of vitamin A and D is not a particular concern, shun the cod liver oil. Coffee If you are a healthy adult and like drinking coffee or tea, there is no reason to give it up. If you feel jittery, sleepless or falling to an addiction, you may want to cut down on the number of cups per day. Cold and Flu Colds are not precipitated by exposure to drafts or by keeping feet wet. There is no connection. No antibiotic treatment is necessary for a common cold; do not insists on treatment. Cold Virus does not spread as easily as many think; being in the same room does not make you catch cold from a sufferer; direct contact to secretions does. Colic Infants have immature never control system that causes cramps; milk fermentation in stomach produces gases that also cause discomfort. There is no good treatment except avoiding foods that cause flatulence. If any home remedy works, use it but don't go overboard with it. Collagen Collagen, a skin protein, is added to cosmetics only make them expensive; it does little good. It is worthless in improving appearance of skin. Colon Cancer Colon cancer incidence is reduced in people consuming high fibre vegetables. Fibrous foods also delay absorption of sugar and may be useful in the management of diabetes. Grains and cereals are the highest source of fibres. Highest fibre source in fruits is apple, in vegetables, pea and among lentils, legumes and beans. Rice is a low source of fibre. Colour of Meat Use light-coloured meats. Simplest way to select meat is by its colour. Leaner the meat, lighter is its colour. Use white poultry meat (breast) which has one-third the calories in thighs and leg. Select the whitest fish. Colour Blindness Colour blindness is the popular but incorrect term for the condition of being unable to distinguish between certain colours such as reds and greens; it is hereditary in nature and nothing can be done about it. Coloured contact lenses can be used, though not at night, to only partially correct the situation. But it is best left unattended. Coloured Foods Avoid coloured foods; most colours have side effects causing allergic reactions to cancer. Do not buy pre-packaged spices; they are almost always coloured to disguise their poor quality. Coloured Urine Urine that is cloudy or blood-tinged can be due to jaundice, loss of body fluids or bladder or kidney infections; however, many drugs and foods also change urine colour. Commercial Yoghurt Commercial yoghurt is very high in saturated fat that can be hazardous to health; make your own yoghurt by using low-fat milk and culture it with left over yoghurt. Yoghurt makers are simply low temperature incubators; they are helpful but not necessary. Commuting Don't go crazy commuting. Listen to good relaxing music; adjust timings to avoid peak traffic delays. If a motorist cuts you in or misbehaves, check first what you may have done wrong. If so, correct it, if not, forgive; Never fret. If you're getting delayed, do not get anxious. Ask yourself: What would I do when I get there? Chances are things can wait. Complex Carbohydrates Complex carbohydrates (such as starches) are preferred to simple carbohydrates (such as refined sugar) because they are absorbed slowly and often incompletely. Fast absorption ofcarbohydrates triggers a strong insulin response which not only disturbs the sugar balance in the body but also promotes blockage of arteries. There is no caloric difference in the absorbed portion of carbohydrates of different types. Computer Strain Take a break from your computer. Reduce eyestrain and strain to neck and back by getting up from chair every 40 minutes, stretching, walking or doing simple relaxation exercise. Concussion Head pain in an injury and trauma that leaves you unconscious even momentarily should be quickly checked out to rule out concussions and skull fracture. Consciousness Momentary loss of consciousness if the sufferer regains consciousness within a minute or two is not of major concern. If it persists longer, it can be a sign of diabetes, heart disease or stroke. Constipation High fibre diets are particularly useful for people suffering from constipation, intestinal disorders, gall stones, diabetes, heart disease and obesity. The preventive role of fibre is now well established in many diseases including cancer. Normal bowel movement is not necessarily an event first thing in the morning or even every day. It varies with individuals and all such schedules are normal. So do not try to fit your normal activity to a stereotype schedule. More people think they are constipated than there are people who are constipated. Avoid constipation if you are a heart patient. Straining with bowel movements worsens heart rhythm. You should increase fibre in your diet and may begin using stool softeners to reduce strain. Contact Lens Hard contact lenses fix the problem of abnormal curvature of retina soft contact lenses have no effect. Contact lenses of all types easily get contaminated with bacteria unless sanitised every day; do not ignore to clean them regularly Cook Gently Cook gently. Cooking makes food easy to digest, more tasteful, and more hygienic to eat and store. Done improperly, it can also destroy the nutritive value of food, especially the vitamins. Never over-cook food. Try low-heat recipes and use microwave cooking wherever possible. Cooking directly on fire chars the food and makes it carcinogenic. Cookies Biscuits (cookies) are extremely high in saturated fat and calories. Problem is that once you take one, it is hard to stop only solution is to stay clear of them. Cooking Cleanliness Cleanliness in cooking and cooking places is essential to avoid contamination with bacteria. Do not mix utensils and cookware used for raw food and cooked food. Never eat greens (salads, etc.) or cold foods unless you are sure that they have been properly washed. Always use fresh kitchen towels. Cooking Cooking does not always destroy allergens in foods. Copper Deficiency Anaemias are also caused by copper deficiency commonly seen in infants fed cow's milk or copper deficient formulas. Corns Never use a sharp object such as a razor blade or knife to remove corns and calluses. Soak them in salt water, moisten with oil and then file with pumice stone or a special callous file. Protect with petroleum jelly. corns, bunions, warts, rashes should be treated promptly even though may not be discomforting. Corrective Lenses About half the world population uses corrective lenses to improve sight; so, if you are advised to wear glasses, it is not an indication of an abnormality. Cousin Marriages Marriages among the first cousins, both maternal and paternal, promote genetic disorders in the off-spring. Such communions are also illegal in many parts of the world. If you suffer from easily heritable disorders like thalassaemia (a blood disease), you should not marry another thalassaemia carrier. Cow's Milk Do not give cow's milk to infants during the first year, recommends the American Paediatrics Association. Breast-feed them or give formula milk. Craving for Salty Foods Craving for salt increases as you increase salt use; it also works vice-versa. Taste for salt can be easily changed by cutting down on salt slowly. salty foods appears when you become sodium deficient such as after severe vomiting, diarrhoea or profuse sweating. Cream Soups Avoid cream soups such as New England clam chowder, cream of chicken or tomato, etc. Clear soups are low in calories but may be high in sodium, specially in the Chinese restaurants. Creams and Lotions Creams and lotions put a protective coating to preserve moisture loss. In dry climate, put some oil all over after taking shower. Dry skin ages fast. Cruciferous Vegetables Cruciferous vegetables like cabbage, mustard, Brussels sprouts, cauliflower, horseradish, turnip, water cress, radishes, take their name from the cross shape of their flowers. These vegetables contain sulphur that gives them their pungent odour and taste; the enzymes in these vegetables act as antioxidants and protect us from cancer, skin ageing and heart disease. Fall in love with a cruciferous creature. Cultural Taboos Not talking about sex at early age breeds many cultural taboos that turn into serious psychological problems in the adulthood; causes of frigidity in women and impotence in men are mostly the result of poor sex education. Dairy Products Turn to dairy products to supply calcium, especially in children and during pregnancy and lactation. Fermented dairy products such as yoghurt and cheeses are preferred. Adults do not absorb calcium efficiently from dairy products; given the harmful effects of dairy products, it is best not to depend on them for calcium supply. Dairy products, milk, yoghurt, cheeses make excellent food but they are also high in fats; insist on using low-fat dairy products and get the best benefits of dairy products without the risk of heart disease. Dandruff Dandruff flakes are dead skin cells which are normally shed; it is when they clump together and start to flake off in much greater numbers that they become visible. Antidandruff shampoo quickly retards flaking; even where fungus infection is involved, it is easily treatable with shampoo treatments. Dandruff is totally avoidable. Dangers at Home Make your home a safe place. Many dangers linger in your home to cause injury and death: slippery floors, open electrical wiring, sharp metal objects, hazardous chemicals (cleaning, paint, etc.), loosely hanging fixture, etc. Do frequent audits of your home safety. Dark Eye Circles Dark circles around the eyes are simply blood passing through veins just below the surface of the skin. They are family traits that worsen with age, when tired, during menstruation or pregnancy; they seldom are a symptom of an underlying medical problem. If they bother you cover 'em up with make-up. In some cultures, dark circles around eyes are considered beautiful. Death The prime reasons of death vary with cultures and geography. The infectious diseases are replaced by degenerative diseases such as heart disease, cancer and stroke as the prime cause of death in the West. However, in our part of the world, infectious diseases continue to be the prime killers. In Eskimos, the main reason for death is falling of ladders while fixing igloos. As you travel or change your domicile, you risk exposure to diseases for which you may not have immunity or resistance. Decaffeinated Coffee Decaffeinated coffee produces as much stomach acid as does regular coffee; caffeine is a minor component upsetting stomach. Decaffeinated coffee has all elements of coffee minus the "kick." No other special effects or advantages are to be claimed for the decaffeinated drinks. Dental Bridges Keeping dental bridges and crowns clean is just as important as keeping your natural teeth cleaned. Dental Surgery AIDS can spread through dental surgeries check-ups, barber razors and other instances where virus can directly enter the body. Dental Cavities Dental cavities are caused not only by sugar but by other carbohydrates and fermentable components of foods also; it also depends on how frequently the food is taken and how well teeth are kept cleaned. Depression Depression is best treated by adopting some form of regular physical activity, eating healthier food and sharing thoughts with friends or family. Desserts Give up desserts. A singular act turning into habit can do more than any diet or exercise plan. You would definitely live longer on short cakes. DHA Not all fishes are good sources of DHA, the unique chemical that's good for brain. Try the fishes that come from the coldest waters and have blue skin: tuna, mackerel, pink salmon, fresh water trout (not the river trout); cod and sole are very low in DHA. Diabetes Diabetes which is not insulin dependent is treatable by diet, exercise and drugs given orally. Left untreated, it leads to insulin dependence. So, if you are a border-line diabetic do not ignore your condition. Get it treated quickly. Symptoms of diabetes include weight loss, nausea, blurred vision, frequent urination, fatigue, weakness, numbness and tingling in the feet and hands, abnormal thirst and hunger. Diabetes Eating too much sugar does not cause diabetes. However, high sugar consumption is dangerous for diabetics. Obesity is the leading cause of diabetes and sugar is the major cause behind most cases of obesity. Diarrhoea Frequent diarrhoea may signal serious disease of gastrointestinal tract. Do not ignore it. Diet Pills Diet pills do reduce appetite and help you lose weight but they are not useful for long-term weight loss. They cause many side effects such as anxiety, sleeplessness, headaches, irregular heart rhythm, and even lead to strokes or seizure. They should not be used for long-term therapy. Diet and Disease Diet alone is rarely responsible for disease (except in severe cases) neither can diet cure disease. Combined with other factors, diet plays its role. Diet Allergy Identify diet allergies. Many people are allergic to foods, specially to processed foods with synthetic additives. High protein diets and often wheat causes allergy. Dietary Antioxidants Dietary antioxidants, carotenoids and Vitamin C, reduce the risk of cataracts by reducing the accumulation of oxidised and denatured proteins in the lens. Dietary Restrictions Dietary restrictions of specific protein and carbohydrate diets are required for people who are lacking some enzymes in the body to assimilate them; this is a genetic disorder. Dieting Drop pounds not calories. The bulge in the middle is best handled by increasing exercise and cutting on calories coming from fats and not from cutting down on all calories. Difficulty in Swallowing Difficulty in swallowing may be the reason why some children do not eat adequately. Improve it by giving them highly seasoned, flavourful, aromatic foods. If the condition persists, a surgical correction or treatment may be needed. Dirty Eggs Unwashed dirty eggs are likely to be laced with salmonella (typhoid bug); wash them thoroughly before storing them. Discoloured Nails Discoloured or crumbling nails are likely due to serious fungal infection. See your doctor immediately. Diversified Eating Diversify your choice of foods as much as possible. If nature had not wanted us to eat them, it would not have created so many `edibles' around us. A classical example is the use of fruits with meals; vitamin C in citrus fruits helps absorb iron in the food. Diversify Activities Diversify activities. Like eating diversified foods, exercise should also be diversified. Include in your plan, some aerobics (walking, biking, swimming, stretching, callisthenics) and some weight pushing (anaerobic) to build muscle mass. Dog bites All dog bites carry risk of rabies; if the animal can not be confirmed for rabies, do not risk, get the rabies shots. Doing Dishes Too much exposure to water, soap and detergents can make nails brittle; use gloves when doing dishes. White nail spots are mostly due to injuries and seldom a sign of vitamin or mineral deficiency. Dried Fruits Dried fruits have as much calories as fresh fruits; it is just because they are shrunk, you end up eating more. Treat each dried fruit as the full fruit, with all of its benefits and hazards. Drink Fluids Drink fluids based on your weight. 20 x (Ideal wt in KGs - 20). An adult with 65 kg ideal weight should take at least 2300 ml per day (8-10 glasses of water per day). If you work outdoors or are exposed to hot and humid climate, the requirements can easily increase to 5-8 litres per day. Drinks with Meals Drinking fluids during meal dilutes digestive juices but it has no effect on digestion. Hot fluids increase movement of food and can cause indigestion. Soft drinks do nothing for the digestion of food but do produce a feeling of fullness. They also load you with calories. Driving Safety Roads are slipperier as the rain begins to fall since dirt and oil form a slick film that gets washed away with rain afterwards. So drive with extreme caution as the rain begins to fall. Dry Eyes Dry eyes are due to deficiency of tear production in the eyes. We do not know why it happens except it is more common in arthritis patients and women are more predisposed to it. The only solution is to use artificial tears or other eye drops for the rest of your life. Left unattended, the condition can not only be discomforting but it can also cause physical damage to eye also. Dry eyes are caused by cold medicines and birth control pills, diuretics, and in pregnancy and menstruation; some people have inadequate tear ducts making eyes dry that can end up getting scratched and irritated. Keep eyes moist. Dynamic Exercises Dynamic exercises give you many psychological benefits also; you sleep better, wake up more refreshed, and are more alert and better able to concentrate. So run not only to have a strong heart but to have a good heart. Ear Cleaning Never put any sharp object in your ear to clean. Cotton buds should never be put in ear canal; they push wax back into ear. Ear Wax Soften earwax with oil or boric acid solution and then rinse using a rubber bulb, gently. Ear Infections Ear infections can be serious if left untreated; once infection enters deeper part of ear, only surgery can relieve the infection. Ear Piercing Ear piercing should only be done with stainless needles; if done with nickle-plated needles (as it is often done) you can become allergic to costume jewellery for life because of the sensitivity developed to nickel, which is universally found in all costume jewellery. Earache Listen to your ear. If you have ear ache and draining it helps you, that may not be the end of treatment. Ear or throat infections or tumours may be involved. Early Marriage Marry early while you will still have sufficient energy to raise children. Having just two children, whether both boys or girls should be sufficient for today's high cost of raising themproperly. Early to Bed Early to bed, early to rise does not make you healthy or wise; it can possibly make you wealthy by not missing out on work. Eat to Win Eat to win. High carbohydrate, low fat diet is needed to build muscles; proteins do not turn into muscles the myth of many body-builders. If you participate in a competitive sport, carbohydrates are your best friends. Eating All Do not finish food left in your children's plate. Take your time eating. At least about one-half hour. Never rush; you end up consuming more calories and often wrong type of calories when you have to eat and run. Make eating a relaxed event. Eating and Exercising Eat at least 3 hours before you exercise. During exercise, blood flow is diverted to muscles and away from the stomach and intestine, that can cause indigestion, nausea and vomiting. Eating If you eat out often, adopt the following habits: avoid white bread, butter, cream based soups, creamy salad dressings, order simple entrees such as chicken or fish always broiled or baked, ask for sauces to be served on the side, skip deserts and finally signal the waiter to remove the plate with some food left on it. Eating Rituals Fool your appetite system. Begin a ritual one-half hour before meal-time. Binge on low-calorie snacks like cucumbers or pasta. Then take a tall glass of cold water and brush your teeth before sitting down at the dinner table. Hunger response subsides with feeling of fullness and sugar levels in blood. Leave the dinner table with a feeling of fullness by drinking water or stuffing with low calorie foods. Eating Mood Eat with full attention and with gusto. Your digestive system mirrors your state of mind, which is why so many digestive disorders are stress-related. Do not eat while angry, anxious or distracted. When eating, make it the only activity and shun even music, newspaper or even chuckle. Eating Resolutions Your healthy eating resolutions are most likely to go down the tube when you are depressed, angry or frustrated. Plan on avoiding these situations; it will improve both your physical and mental health. Egg White Egg white is almost pure proteins without cholesterol and fat and makes an excellent food. Get rid of the yolk. Egg Yolk Egg yolk is one of the richest sources of cholesterol and fat but for people generally consuming fatty and meaty diets, eggs contribute only a small portion of the total cholesterol intake. Electrical Stimulation Electrical stimulation of muscles or body wraps to spot-lose weight are totally worthless. None of such "passive exercises" do anything except lighten your wallet. Some of these gimmicks can cause serious injuries also. Stay away from them. Electrolyte Deficiency Sweating does not produce serious deficiency of salt. There is no need for salt supplementation if you work out normally. Sweating is a mechanism to remove heat from the body; sweating itself consumes some calories to produce. So, if you exercise, allowing body to sweat will increase total calorie burnout. Energy Requirements Energy requirements decrease with age because of reduced consumption of calories and reduced physical activity. Consistently eat less as you age to prevent obesity. However, this requires eating more nutritious (not high caloric) foods since the quantity consumed is decreased. Enhanced Calorie Burning Learn quick calorie burn out tricks. Standing instead of sitting increases calorie burn out by 100%. Polish your own shoes, carry your own briefcase and make your own bed. Look active. Environmental Pollutants Environmental pollutants, polluted air, automobile and industrial exhausts are avoidable. Exposure to them enhances the bad effects of poor diet and reduce our resistance to disease. Fresh unpolluted air, clean water and minimum exposure to chemicals are essential to maintaining good health. Epilepsy Treatment Never stop suddenly taking an anti-convulsant (epilepsy treatment) drug after long-term treatment; the dose should be reduced gradually or else symptoms may return. Essential Proteins There are 20 different amino acids that make up all the proteins in human body. Of these, 12 can be synthesised by the body, the other eight, known as essential amino acids, must be supplied in the diet. Meat, grains and lentils are good source of these essential amino acids. Ethics Live ethically. In the end, ethics prevails; Nature has programmed man to be honest. There are no happy thieves. Give all you got to your profession; hold nothing back. Honest actions are those when no one is watching you. Ethnic Foods Ethnic foods differ because of the cultural, social and economic environment, relying on whatever was available to survive. If you are not used to an ethnic food, it may suddenly change your caloric balance and even expose you to spices to which you may be allergic to. Scarcity of good quality meat made French use meat only as a condiment and emphasise on heavy sauces. Scarcity of fuel and proteins allowed the Chinese to invent wok. Exercise Gimmicks Use gimmicks to keep you motivated in continuing exercise programs like carrying a Walkman®, a pedometer or trying a new walking shoe are often needed to help you going. Exercise Exercise Schedule No particular time is ideal for exercising including the mythical morning exercise routine. Exercising immediately after meals can cause indigestion. Excessive Sweating Excessive sweating may require surgical intervention to remove sweat glands. Exercise Habit Develop habits that keep your body exercising throughout the day: park your car at far distances; take stairs instead of elevators, stand instead of sitting; double-step stairs safely; stretch several time during the day; walk faster, take longer strides. Exercise in Water Exercise in water. Swimming tones all muscles but other water exercises now popular include stretching and running in water are also very good. Exercise Program Benefits of an exercise program on weight loss appear after at least two months of modified activity. Exercise alone may not be sufficient to lose weight. However, combined programs of exercise and diet modification help you keep essential proteins as you lose weight. Exercise and Food Myths Athletic performance is not enhanced by such popular items as honey, gelatine, lecithin, wheat germ oil, mega doses of vitamins, carnitine, etc. Some of these supplements can be harmful such as bee pollen which can trigger allergic response. Stick to traditional methods. Expressing Blocking, the inability to express true feelings or thoughts, is a result of emotional or mental conflict originating from repression of painful emotions in early life. Successful treatment depends on putting patients in touch with these unconscious feelings (Freudian therapy). Eye Pain If your eyes hurt for more than half an hour or there is blurred or impaired vision or extremely sensitivity to light, it may be due to infection, glaucoma or even corneal scratch; have it checked out immediately. Eye Mascara Eye mascara is most easily contaminated with bacteria when stored for long time; buy it in small quantity, keep refrigerated and discard any unused portion after a few months. Eye Drops Eye drop bottles should be carefully handled; do not touch tip and keep bottle closed properly. Eye Spots Spots in eyes that float are nothing to worry about unless you experience flashing lights with them signifying detachment of retina; otherwise they are just sloughed-off cells floating. Eye Exam Regular eye exam is essential in preventing and correcting many eye problems; 40+ should include glaucoma testing also. Protect your eyes. Avoid exposure to dirt , heat and light. Rest them and cleanse them with water frequently. Do not touch tip of eye drop bottle. Do not use mascara left open for a while. Never rub eyes when irritated. Wear sunglasses. Get yearly refraction test; errors in refraction may cause headaches. Use safety glasses when working with objects or sharpnels that can fly. Fad Diets Avoid fad diets. No diet or regimen makes you lose weight permanently. Only life-time changes in eating habits and exercising work. Fading of Skin Fading of skin that spreads throughout the body is not treatable through its pace can be slowed. Caused by a loss of pigment, melanin, it begins as patches which grow and merge. Ultraviolet light treatment has been suggested but it is risky. It is neither contagious nor harmful. Learn to live with it. Failure to Thrive Failure to thrive in the breast-feeding infant is rarely due to insufficient supply of milk. If the baby continues to gain weight and height and has at least six wet diapers and normal stool, the milk supply is adequate. Most mothers worry unnecessarily. Faith Renew your faith. Strong belief in religion helps you live longer. Renew your faith. Man alone can not survive the rigors of life; share them with God. Family Planning How many children should you have and when you should have them are serious questions to consider early in life. Fast Weight Loss Loss of four kilograms or more over a period of 10 weeks or less, without a deliberate change in eating habits or exercise pattern can be a sign of danger including thyroid disease,hormonal disorder, faulty digestion, cancer of intestine or stomach or tuberculosis. See your doctor. Fasting Fasting does not lead to permanent weigh loss. It is the most ineffective and dangerous method to lose weight. Fat Substitute Use fat substitutes. New discoveries of two fat substitutes, Simplesse and Olestra promise to give you all the fat you want without the calories. Simplesse gives only one-eight the calories in fats but cannot be used in cooking. It is made from egg-white. Olestra is totally calorie-free because it is not absorbed can be used for cooking. It is made fro sucrose and soybean oil to give large molecules that cannot be absorbed. Olestra was approved for use by the US FDA in 1995. Soon these products will be available in Pakistan. Fat Garnishing Avoid garnishing with fat. An ideal garnish is salsa (such as kachumber) made from fresh chopped tomatoes, onion, chillies, lime, lemon juice. It is customary to drench otherwise lean meals with sautéed onion or garlic (baghar); stay clear of that. Instead, use lemon juice with mint leaves, baked onions and raw crushed garlic. Fat Claims Ignore fat claims. The most important cause of heart disease and cancer is the fat in your diet. Remember, all fats ranging from butter to light vegetable oils cause irreparable damage to your body. Never pay any attention to any claims of beneficial uses of fats (oils); cholesterol-free claims mean nothing since the main culprit is the rest of the fat. Fat in Cooking Minimise fat in cooking. Use non-stick pans (such as Teflon® coating); they require less oil to cook. Learn the virtues of steaming, boiling, stir-frying, microwave cooking over frying. Favourite Foods Healthy eating does not mean giving up all your favourite meals, or spending hours studying the nutrient and calorie content of foods. The key to a healthy diet is simply variation and balance, extending the range of foods you normally eat and not taking too much of any one kind of food. Fear Fear intensified apparently without cause results in anxiety attacks with such symptoms as difficulty in breathing, sweating, trembling, diarrhoea. In most cases a change in life style and exercise can help along side use of specific medicines now available to reduce anxiety. Left untreated, chronic anxiety can lead to serious mental disorders. Feeling Tired Half of all men and women feel tired because their diets do not provide adequate nutrition needed for the stressed life style of today. Match your diet to meet challenges of your lifestyle. Aim not for high calories but for a right combination of proteins, carbohydrates and fats plus vitamins, minerals and other macro and micro nutrients. Female Baldness Women also lose hair as they age, during pregnancy but mostly in the form of thinning over the head, quite different from the typical male pattern baldness. Fertility and Vitamin C Testicles contain at least 50 times more vitamin C than the blood that nourishes them. Some causes of male infertility, such as clumping of sperms, can be treated with vitamin C therapy. For optimal fertility, men should consume citrus fruits and vegetables rich in vitamin C at least two or three times a day. Fibre Deficiency Deficiency of fibre in diet causes most of the diseases of the digestive tract including haemorrhoids, appendicitis, inflammation and formation of pouches in intestine, and colon cancer. Fibre Bingeing Binge on fibre. Soluble fibre found mostly in oats, legumes, fruits and vegetables helps lower blood cholesterol and moderates blood sugar levels. Insoluble fibre is good for digestive system (constipation) and prevents colon cancer. Try getting about 40 grams of fibre per day from about five to six servings of fruits, breads, legumes, etc. This requirement is about twice what we normally eat. Fibre Supplements Fibre supplements should not be used to lose weight; first you will need a lot of these pills and secondly you would lose on other nutritional benefits of foods high in fibre such as vitamins and minerals in fruits rich in fibre. Finicky Eaters Finicky children can be coaxed into eating by first giving them their choice foods as long as these are healthy foods and then firmly explaining to them they must eat whatever is served or they may go to bed hungry. They will soon yield. Fish Oils Fish oils (not the fish liver oils such as the classic cod liver oil) from cold water sea fish contain a fatty acid, omega-3, not found in terrestrial sources. Omega-3 fatty acids are known to prevent heart disease. Fish Cooking For maximum flavour cook fish for ten minutes only for each one inch thickness; it should turn opaque and barely begin to flake. Fish Eat fish at least 2-3 times a week; however, watch out for the source of fish since many waterways have high chemical contamination. Fish also spoils easily. A fish that smells like a fish is a rotten fish. Fitness on the Run Fitness on the run. Not having enough time is the worst excuse given for not exercising. Just like you add tasks, add exercise to your routine appointments. Exercising in bits and pieces rather than waiting for enough to do it all at once is preferred. Fitness Monitor Monitor the fitness of your heart by testing how quickly your heart beats return to normal after exercise. Within 30 seconds of moderate exercise the heart beats should be less than 80. Fitness Test Test your fitness by running for 12 minutes; if you make to about a mile and a half for men and a mile and a quarter for women, you're doing fine. For ages over 50, the limits are lower. Floss Brush and floss regularly. The best time to brush teeth is before and after each meal. Floss regularly to prevent plaque formation and gum recession. Learn the correct method of brushing and flossing teeth. Fluoride Fluoride is needed to protect teeth. It strengthens enamel and thus makes it less susceptible to damage. Use only fluoridate tooth-paste since adequate fluoridation of water supply is questionable. Flour Keep flour refrigerated, preferably frozen, to keep it fresh and free of insect and bacterial growth. Flu Immunity Immunity to flu is difficult to establish because the virus keeps changing every year; flu vaccines are commended for the elderly at health risk; generally, the vaccines do not prove very useful. Fluid Drinking Drink water. No other fluid gives you greater vitality than pure water. Essential to keep body metabolism normal, water also protects your kidneys. Taken in any other form, as soft drinks or syrupy or fruity liquids, it only gives you unnecessary calories and electrolytes to load kidneys. Folic Acid Yeast, beef liver, spinach, beans, and broccoli are good sources of folic acid, essential in promoting growth, preventing anaemia, other blood disorders and gastrointestinal disturbances. Folic acid deficiency is the most common vitamin deficiency, specially in our part of the world. Folic Acid The dose of folic acid, a vitamin of the B-complex family, should be increased if you are taking any medication regularly, planning to become pregnant, have difficulty in gaining weight or have frequent bouts of diarrhoea. Get folic acid through foliage, from where the word is derived; liver, milk and yeast are also good sources. Provide at least 100 microgram of folic acid per day. Chances are you would need a supplement product to get sufficient folic acid. Folklore of Garlic Garlic is proposed as panacea for ailments ranging from infections, pimples, boils, whooping cough, measles, worms, to heart disease. Though all other claims have fallen by the way side, the effect of garlic is established in reducing blood pressure, inhibiting coagulation of blood, reducing bad cholesterol and increasing good cholesterol. Food Therapy Foods are merely a source of calories and nutrition; unless you are allergic to it, they do not produce any specific therapeutic effect. Food Absorption Foods are absorbed after digestion as amino acids, monosaccharides and fatty acids regardless of their source. Combining foods may affect absorption of calories but it can not produce any harmful effects. Food Cravings Food cravings are common not only during pregnancy or lactation but also when using some drugs; for example, diuretics increase craving for salty foods. When taking any drug, consult your physician about any new food craving. Food Groups Identify and use all food groups. Take 7-8 servings of complex carbohydrates breads, pasta, rice), 4-5 servings of fruits and vegetables, 1-2 servings of white meats and 0-1 servings of simple carbohydrates. Rich complex carbohydrates are in; fats totally out. (One serving is a common single portion, generally one piece of fruit, one slice of bread, a one tablespoon serving size or about 100g weight.) Food Variety Eat a widely varied diet. We are discovering every day newer components of diet that appear to be essential to health; don't be left out in tomorrow's discoveries. Also, eating one kind of food may expose to its ill effects such as small amount of toxins, chemical contaminants etc. Food Appearance Improve appearance of food. The appearance, smell and taste of food and the emotional climate in which it is served are crucial in preparing the body to digest and absorb food. Emotions of fear, anger, and worry depress these functions. Eating on the run and under stress guarantees indigestion. Food Allergies Eczema, arthritis and asthma symptoms may be caused by allergies to foods; try an elimination diet plan to ascertain your sensitivities to milk, wheat, tomato, preserves, sauerkraut, spinach, sausages, tuna, chocolate, strawberries, shellfish and citrus fruits. Food Myths Foods do not give any special effect depending on the climate of use; cold foods do not produce colds and hot foods do not make you sweat. It is all right to eat ice creams in winter and nihari and paya in summer. (Whether any of these foods is healthier, is a different question.) Food Intolerance Food intolerance with symptoms similar to food allergy can be caused by food additives, colouring agents, preservatives, flavour enhancers, sulphites to stabilise food colours, etc. There are no laws in Pakistan to list these additives on packaged foods. Watch out! Food-Drug Interactions Avoid food-drug interactions. Food interacts with absorption and action of many potent drugs; follow instructions carefully. Foot Bath Give your feet a salt bath when tired. Gravity can cause feet to swell when sitting or standing for long time, particularly during long flights. Raising feet even a few inches above ground when sitting makes a lot of difference. Foreign Breads Italian and French breads are made without any fat; when made with whole wheat, they make an excellent choice. They are now freely available in Pakistan. French Eating In French restaurants, order fish or poultry that have lighter sauces. For desserts used poached fruits and fruit tarts and do not cover them with sauce or custard. In Chinese restaurants select vegetables and foods using fish, ginger, plum and garlic sauces. Avoid fried rice and beware of the Chinese salt to which many people are allergic. Mexican foods offer excellent choice of vegetables; avoid avocado. Italian pastas with tomato sauce and vegetable are the best; ricotta and mozzarella cheeses are also low in calorie. Avoid Greek meat dishes, instead try the low calorie feta cheese especially the dishes using aubergines that give the distinct Greek flavour. Fresh Water Do not play or swim in fresh water. You can easily catch schistosomiasis, an infestation of a small worm that causes liver, kidney and bladder disease. On the ocean beaches watch out for jelly fish. Fresh Foods Eat fresh foods. Dried, canned, frozen, and prepared foods contain too much fat, salt, sugar, and unhealthy additives, and rarely do they taste as good as fresh foods. Fretting While in bed, do not fret if you can not fall asleep; it will make it even more difficult; instead count sheep, think about your loved ones or some other pleasant thoughts. If you can not sleep, get out of the bed and do not go back to bed until sleepy. Friends Honest friends lower your blood pressure. Find out who is honest with you. Lying smiles tighten muscles around the mouth and produce narrowing of lips; true smiles produces wrinkling of the skin around the eyes. Fructose Fructose, the fruit sugar is actually sweeter than the table sugar and is healthier compared to refined sugar. It is best to get it from fruits. Gall Bladder Deny gall bladder removal by open abdominal surgery. A new technique, laparascopy, is safer and less painful. Since many doctors are not trained to use this new technique, they continue to insist and justify the old method. Many gall bladder surgeries are also totally avoidable and in most cases the disease can be managed by dietary changes, reducing fat in diet. Gallstones All stones are almost pure cholesterol. They form in the gall bladder or bile ducts because there is more cholesterol than can be dissolved in the bile. This cholesterol is produced by the body and transferred to intestine to help in the absorption of fat. As you eat less fat, there is a lesser need to produce cholesterol and as a result, fewer chances of getting gall stones. Game Meat Game bird meat is generally lower in fat; try them out for variety. Remove skin; you may have to cook them differently to make meat tender. Garbage Disposal Dispose garbage properly. Remember, garbage can not go anywhere except circulate unless properly disposed off.. Garlic Oil Most commercial garlic oils, pills and extracts sold are worthless because their preparation destroys the beneficial components of garlic. Unfortunately, the amount of garlic, at least 10 cloves a day, needed to have any beneficial effects may produce many undesirable side effects. (Hint: baked garlic is just as effective but not near as pungent as fresh garlic and garlic salt is salt not garlic). Garlic Garlic and onions, once digested, release sulphur-containing chemicals which get carried in the blood stream to the lungs; the sulphur then gets breathed for several hours over anyone who gets close. Gas Stoves Gas stoves do not always burn clean; nitrous oxide and carbon monoxide from gas makes children more prone to colds and lung diseases; ventilate cooking areas. Gas Forming Foods Gas-forming foods have carbohydrates that are not digested and undergo bacterial fermentation in colon to produce offending gases. Dried beans, broccoli, cabbage, cauliflower, lentils, cucumber, turnips, green pepper are examples of vegetables; among the fruits, apple, cantaloupe and melons have higher potential. Glaucoma Glaucoma testing should be done every 4-5 years, for fluid build up behind the eyes, specially if you're over 40. Good Sleep Get a good night sleep. It prepares you to handle the rigors of the day. Relax before going to bed by reading, listening to music or even by taking a warm shower. Good Cholesterol Storage of cholesterol as good cholesterol decreases when you are over weight, eat foods rich in cholesterol and saturated fats, smoke and do little exercise. Foods do not contain good or bad cholesterol, just one type of cholesterol . Body stores it either as good cholesterol or bad cholesterol depending on how much other fats are taken in the food and how much aerobic exercise you get. So, if you take a low cholesterol food which is high in fats, the purpose is totally defeated. Good Cholesterol Moderate use of alcohol elevates the good cholesterol and can be protective to heart; however, its use is still not recommended for a variety of reasons. Gout Gout, one of the oldest diseases in recorded medical history, is an inherited disorder of protein (purine) metabolism in which abnormal levels of uric acid accumulate in the blood and joints. It is characterised by arthritic pain which is usually localised in a sudden attack that begins in the big toe and that continues up the leg. Obesity is commonly associated with a gouty condition. High purine diets to avoid: anchovies, organ meats, fatty fish, sardines, yeast, partridge, grapefruit, cakes, eggs, chicken, asparagus. Greek Salads Order green salad instead of Cole-slaw; baked potato in place of French fries. Green Traffic Light Yield at green stop light. People are known to break red lights. Do not force your right of way; you do not want to be dead right. Green Tea Tea has half as much caffeine as coffee; green tea has even less caffeine. Greens and Fruits Disinfect greens and fruits. Vegetables, lettuce and fruits are often laced with disease-causing bacteria. Soak them in boiled water with a little potassium permanganate added for about 10 minutes; rinse them with boiled water and keep refrigerated. Greying of Hair Greying of hair does not come from shock or stress; it comes with older age (between 34-42) and earlier if genetically determined. It is a gradual process and "overnight greying" is often the rare disease that sheds hair rapidly leaving behind white hair. Your children, your in-laws, your job, your boss or frequent bouts of cold also do not give you grey hair. Gum Disease Gum disease and loss of teeth are preventable if teeth are kept clean and free of plaques that form due to lodged food promoting growth of bacteria. Foods that stimulate flow of saliva improve health of gums and teeth. Hair Plucking Do not pluck hair out of your nose; painful, ill-mannered, it also causes infection. Use special trimmers or blunted scissors. Hair Analysis Hair analysis does not reveal the general state of health unless you have been poisoned by heavy metals. Of course, in an illness the quality of hair changes but only temporarily. Shun all claims to evaluate health through hair analysis. Hair Dye Dye hair as infrequently as possible, don't leave dye on longer than instructed and wash thoroughly after application. Do not dye hair during pregnancy. Frosting and streaking is much safer than full hair scalp dyeing. Hay Fever Beat hay fever. Sleep late to beat early morning high levels of pollen in the air. Keep windows closed to keep pollens out. Headache Most headaches require little attention. If headache is accompanied by a stiff neck, lethargy, sensitivity to light or sound, nausea or vomiting or when pain persists for more than a day, it may be a sign of encephalitis, meningitis or brain tumour. Get it checked it out. Health Foods "Health" foods, touted to give specific health benefits only drain your pocket book. Foods only provide calories and nutrition and no other benefits. Health Concerns Being concerned about health is normal but being overly concerned about being ill is a mental disorder. Unfortunately, you can think yourself into becoming really ill. Health awareness should not be allowed to turn into a mania. Health Information Keep health information handy. Information about your blood group, allergies to medicines, special conditions like diabetes, heart disease, etc., should be carried with you at all times, in the event it is needed in an accident. Health On-board Dehydration during flights tires you. Avoid it by giving up all drinks except water; even tea and coffee dehydrate you. Unsalted nuts and dried fruits make good snacks but watch for calories. BananaG1 provides steady calories and helps reduce jet lag. It makes an excellent snack during flights. Since airlines rarely serve bananas, take it with you on board. Stay fit on-board. Air in the planes is dry, apply moisturiser before boarding; do not eat fatty or rich food before or during flight; consume copious quantities of non-alcoholic fluids; wear loose-fitting natural fibres. Get up and stretch periodically by pushing hands together and rotating your neck to relieve tension to back muscles. Healthy Nails Healthy nails are signs of good health but changes in colour and appearance may not always be a sign of disease. Nails of well nourished people grow faster than those of the undernourished; no specific food, mineral, or vitamin accelerates nail growth. Healthy Recipes Make your recipes healthier by reducing the amount of fat, sugar and salt by exactly one-half. You would barely notice the change if you do it gradually. Healthy Cooking Utensils Use healthy cooking utensils. Avoid copper, aluminium and stainless steel cooking vessels; never use a nickel plated vessel; earthenware and polymer-coated utensils are ideal. Diseases like Alzheimer's may be caused by cooking at high heat in aluminium or stainless steel pans. Hearing Losses Hearing losses are commonly ignored until they become serious. Seek immediate help to test if your hearing is going down. A lot can be done to alter the course if attended earlier. Heart Rate Rapid heart beat, chest pains and severe headache may appear when consuming foods like cheeses, yoghurt and other dairy products, chocolate, soy sauce, peanuts, yeast, preserved or smoked meats, particularly when using some drugs. This due to excess of some amino acids in these foods whose activity is increased when using these drugs. Heart Disease in Children Children from families with history of heart disease should have their cholesterol tested frequently. Heart Disease in Women Heart disease incidence is directly related to the use of dairy products. Punjabi women have the highest risk of developing heart disease. Adults should reduce their consumption of milk products. Fermented products like yoghurt and cheeses are much better; however, watch out for calories. Those requiring extra calcium should try supplements and not rely on dairy products only. Heart Attack Watch for heart attack signs. Crushing, searing pain in the middle of the chest moving quickly into shoulders, arms and beck; sharp pains in the pit of the stomach; fainting spells, dizziness, sweating, nausea, troubled breathing. Indigestion symptoms in the chest need prompt attention. Heart Inefficiency The upper reading of blood pressure tells you how inefficient your heart is; it should be below 140 mm; the lower value tells you if your arteries have hardened; it should be below 90. Heartburn Prevent heartburn. Don't overeat. Avoid tight clothing, especially waist pinching type. Stay upright for several hours after eating just eat and go to bed. Chocolate, tea, coffee, alcohol, tomatoes and citrus fruits exacerbate heartburn. Drinking juices with food also causes reflux and heartburn. Elevate head of bed (put telephone directory under pillow) as an effective measure. Heat Stroke Balding men should protects their scalp from sunburn and heat stroke by wearing a head cover in the sun. In cold climates, you can lose a lot of heat through scalp, so keep it covered also. Heat Stroke Caused by loss of body water , heat strokes are best treated by slow re-hydration. Heavy Sweating Some people sweat heavily by nature; others sweat heavily in fever or in other illness; menopause in women brings more sweating also. To prevent dehydration from excessive sweating, consume copious quantity of water and use antiperspirants; some extreme cases may even require surgical removal of sweat glands. Helmet Wear helmet while driving a motorcycle. Always wear car seat-belts. Use harness for children and infants and never let infants in the front seat. Hepatitis Vaccines Get vaccinated against hepatitis. The hepatitis B virus is deadly, spreads easily, even through water and its attack can be fatal. Avoid exposure through open wounds and through water and food. Vaccines are now freely available. Prevent the risk vaccinated. High Fibre Diets High fibre diets also happen to be low-sugar and low-fat diets indirect benefit in controlling heart disease and diabetes. High-Class Restaurant Never assume that a high-class restaurant is any cleaner than a street vendor. Never eat in a place that displays foods, cooked or uncooked, in open air. Hoarseness When hoarseness strikes, take it easy; don't strain your vocal cords and keep them moist by taking large quantities of fluids. It alleviates by itself. Hobbies Cultivate a hobby. A hobby is something you do alone; playing cricket or cards is not a hobby. Playing violin , writing or reading are hobbies. Realise how much time you are going to have later in life to spent with yourself; work on developing exciting and meaningful hobbies; they are also excellent outlets for the many frustrations of life. Home Plants Home plants do more than just improve appearance of indoors; they purify room air. If you are not allergic to plants, keep them close to you. Home Safety Never leave younger children unattended in bathrooms and kitchens; there are just too many things that can hurt them. Honey Unprocessed honey may contain food poisoning bacteria but they rarely grow because of high sugar concentration of sugar in honey. Infants given honey on pacifiers may cause food poisoning because these bacteria may start dividing in the intestine. Avoid unprocessed honey for infants less than one year old. Honey has 50% more calories compared with table sugar. Avoid it if you must reduce calories. Hormone Replacement Therapy Oestrogen hormone replacement is the best method for reducing bone loss in post-menopausal women who have not already lost much of bone mass. Consult your doctor if you qualify. Hot Pepper Hot peppers are quite harmless, except for heart burn they may cause in some. They do not promote ulcers or haemorrhoids since the active component, capsaicin, quickly breaks down in stomach. So, eat them if you like sweating out. Humidity Humidify air in winter. Dry air precipitates skin and throat diseases and exacerbate bronchitis and asthma; put a wet towel in the room when nothing else is available. Hydrocele Fluid accumulates in scrotum particularly in older men (hydrocele), often without reason but sometimes due to infection or injury. No treatment is needed unless it becomes uncomfortable. Get it removed then. Hydrolysed Protein Hydrolysed proteins touted useful for body builders are worthless; they are of use only in people with absorption disorders that do not allow breaking down of proteins. Hyperactivity Sugar or aspartame, an artificial sweetener, used even in large quantities do not produce hyperactivity in children, as generally believed. High use of sugar, however, has many side effects. Hypertension in Pregnancy Hypertension is common during pregnancy due to imbalance in nutritional status. None of the purported treatments and techniques either work or are recommended except using balanced diet enriched with calcium and vitamin B6 and proper exercise. Hypochondriasis Hypochondriacs are people so concerned about their health that they lose interest other things. They are continually seeking treatment for their imagined illness. Treatment begins by first acknowledging it; treatment can be difficult but psychiatric help should be tried. Ideal Body Shape Ideal body shapes as you see in fashion magazines are rarity; that's why they are displayed. Always remember it is their profession to look good. Don't you excel in your profession. Do not mix professions. Ideal Weight Ideal weight is quickly calculated as: 100 plus five pounds for each inch over five feet for women; 106 plus six pounds for each inch over five feet for men. Illness Course Many illnesses run their course and you must know the value of self-help measures like resting in bed, drinking plenty of fluids, or taking over-the-counter medications. Rushing to a doctor for minor illnesses borders on hypochondriasis, a personality disorder. Immune System Most worrisome aspect of anaemia is a reduction in your body's defence system, making your more susceptible to a host of diseases. You may be in need of iron therapy; find out. Chronic anaemia can be fatal; don't ignore it Immunisations Immunisations against some diseases have only temporary effect and must be repeated; rabies 2-3 yrs; typhoid 3 yrs; yellow fever 10 yrs; cholera and Hepatitis A 6 months. TB vaccination lasts for more than 15 years.Children as well as adults need immunisation. Get tetanus booster every ten years. Over 65, take flu and pneumonia vaccine. Women of child-bearing age who have not been infected should take German measles shot also and wait for at least three months before getting pregnant. Immunity With each bout of illness and injury, your body becomes less capable of defending itself against future bouts of disease. So, prevent illness to prevent illness. Incontinence Inability to keep urine is common in the elderly with brain diseases. Women are more prone to it. There are many other causes also that must be evaluated by your doctor. Infant Feeding Infants feeding on bottles should never be given bottles to take to bed. Prolonged exposure to milk or other liquids, particularly if sugar has been added, can cause severe tooth decay problems. Inferiority Adlerian theory suggests that we are born with natural feelings of inferiority; life is seen as a constant struggle to overcome these feelings; failure to accomplish it leads to symptoms of mental disorders. Infertility Infertility causes are diagnosed only in 40% of cases; male and female disorders contribute equally and delay in seeking treatment worsens the chance of conception. Insect Bites People allergic to stings can quickly develop life threatening anaphylaxis: anxiety, red blotchy skin, puffy eyes and difficulty in breathing. Rush for medical help if these conditions appear. Insoluble Fibre insoluble fibre, the kind that does not get absorbed, such as cellulose, prevents many diseases, particularly colon cancer; it is not known how it works but one theory is that by speeding up the movement of food (because of bulk), it reduces contact of carcinogens in food with intestine. Insoluble fibre also helps if you have an irritable bowel (the disease that makes you run to bathroom when excited). Invisible Fat Sources Beware of the invisible fat sources. Fat calories should be less than one-third of your total calories and that easily come such hidden sources as meat, fruits, grains. Trim all visible fat, use vinegar for dressing, give up potato chips, cookies, cakes, pastries, patties and all such temptables laden with fat. Iodine Iodine is essential in preventing goitre and physical and mental retardation. Insist on using iodised salt only; it is now widely available in Pakistan. Iron Pot Cooking Cooking in cast iron pots increases the iron content of food; acidic foods such as tomato sauces extract more iron from iron pots. Iron in Women Over a lifetime, the average woman will need almost twice as much iron as a man. With each childbirth, a woman loses one-fifth of body reserves of iron. Iron Supplements Use iron supplements. Iron deficiency is quite common among women in Pakistan; most others would benefit also by increasing iron intake. Take iron pills if you are like most who are not sure about your dietary sources of iron. Unfortunately, iron is not equally well absorbed from all vegetable sources. Vitamin C in foods enhances iron absorption. Iron Deficiency Anaemia Changes in skin colour and appearance, loss of muscular tone and appetite, fatigue, craving to eat clay are some of the symptoms of iron deficiency anaemia. Iron-Sources Beef steak, liver prunes and cashews are the highest sources of iron. However, watch out; cashews also have very high calories and meats may be laden with cholesterol. Irregular Periods Irregular menstruation is quite common particularly in women with malnutrition. Missed periods beyond two weeks should be evaluated for pregnancy Itching Itching is a Nature's response to physically remove the irritant. Sensitive skin and nerves get irritated easily and force you to scratch often unnecessarily. To prevent infection, do not scratch excessively. Apply calamine lotion, talc or hydrocortisone cream to alleviate itching. If it is caused by an infection such as athlete's foot, Jock's itch or like, seek prompt medical treatment. Japanese Tea Japanese tea not only lowers cholesterol, it also protects against cancer. Jaw Grind Grind or click of the jaw, often painful, is usually caused by stress and disappears with it. Jealousy Enjoy successes of others. You can be really happy if you begin to cherish happiness of other people. It is indeed the toughest thing to do. But it has immense rewards. Jealousy reduces body immunity. Jelly Fish Jelly fish stings on beaches can be treated by applying alcohol or vinegar; a baking soda paste works wonders. Kidney Disease Drink water to prevent kidney disease, muscular deterioration and fatigue. Kidney Stones Kidney stones are crystals of calcium oxalate; reducing calcium in diet and vitamin C provides little relief. The critical advice is to drink lots of water. Patients with tendency to form kidney stones must take about 1.5-2 litres of fluids per day to produce at least 2 litres per day of urine as a prophylactic treatment. The goal of rigorous hydration is to keep the urine dilute, preventing crystallisation of stone-forming minerals. Kitchen Disease Keep kitchen area spotless clean. Dirty surfaces attracts and grows bacteria that can be harmful. Keeping all utensils and surfaces clean reduces risk of disease substantially. Knees Watch for buckling knees. Knees are the first one to go when you over do it. Pay attention. Knuckle Cracking Bad habit of cracking knuckles damages tissues and can cause inflammation; claims are made that it can even cause arthritis. Don't do it. Laxatives Laxatives also deplete body of many vitamins, calcium and potassium and reduce absorption of fat from diet Diet modification to low fat diet and high calcium foods is recommended. Begin using calcium and vitamin supplements if you plan to use laxatives for long time. LDL/HDL Ratio Keep an eye on the LDL/HDL ratio if you have high cholesterol; this ratio is often more important than the total cholesterol. This ratio can be decreased by aerobic exercises. LDL Cholesterol as LDL is bad. When checking blood chemistry, also ask for HDL cholesterol, the good cholesterol. When combined with high triglycerides, high LDL cholesterol unleashes its worst virtues arteries. There is a lot of genetic variation in susceptibility also. Lead Remove sources of lead in your home (pipes, paint, dirt). Seal-paint Asbestos sheets (do not use them, if you can avoid.) Left-Overs Refri