*Do You Know you are Vitamin-D deficient?*

*Do You Know you are Vitamin-D deficient?*

Vitamin D deficiency is fast becoming a national and global health concern.Around 70 to 80% of the Indian population has vitamin D deficiency.However the bigger concern is that most of the people are still not aware that they are vitamin D deficient.

Are you having joint pain,back pain, anxiety,sadness? You may be vitamin D deficient!!!

1. Symptoms-:
Fatigue, low back pain, muscle weakness, joint pains, decreased energy, irritability, loss of interest in activities and persistent sad or anxious feelings, poor concentration, reduced alertness etc.

2. Vitamin D Deficiency Associated Health Risks-:
~Bone and muscle pain and Skeletal Diseases
~Diabetes
~High Blood Pressure and other Cardiovascular Diseases
~Depression
~Brain Damage
~Week Immunity
~Auto Immune Diseases
~Cancer

3. Causes-:
~Complete body covering long robes and reduced exposure to sun.

~Even in sunny climates there is an increased prevalence of vitamin D deficiency. We all have heard about the dangers of skin cancer and the need for sunscreen to protect us from this disease. This knowledge and the preventive actions we take, have significantly decreased our vitamin D levels. Sunscreen protects so well against UV-B rays that an SPF of 30 decreases vitamin D synthesis in the skin by more than 95%.

~Many adults work indoors and wear more clothing during the work week, which leaves only about 10%-15% of their body exposed to UV for short periods, so they cannot meet their vitamin D needs through the sun alone.

~Allergy to milk and milk products.

~Stress.

~Age- It has been shown that as we age our body has a decreased ability to synthesize vitamin D from exposure to the sun. There can be as much as 25% reduced production over the age of 70.

~Malabsorption.

~A wide variety of medications, including antifungal medications, anticonvulsants, glucocorticoids, and medications to treat AIDS/HIV can enhance the breakdown of vitamin D and lead to low levels.

~Being overweight or obese may put you at risk for a vitamin D deficiency.Vitamin D is a fat-soluble vitamin, which means body fat acts as a “sink” by collecting it. So if you’re overweight or obese, you will need more vitamin D than a slimmer person.

~Dark Skin-Melanin is what gives skin its color. Lighter skin has less melanin than darker skin. Melanin is able to absorb UV-B radiation from the sun and reduce the skin’s capacity to produce vitamin D3 by 95%-99%. People with a naturally dark skin tone have natural sun protection and require at least three to five times longer exposures to make the same amount of vitamin D as a person with a white skin tone.

4. Test-:
25-hydroxyvitamin D blood test.

The normal range is from 20 ng/mL to 50 ng/mL.

5. Recommended Daily Dietary Allowances for Vitamin D –
600 IU(15 mcg) for those 1-70 years of age
800 IU(20mcg)for those over 71years of age .

6. Sources of Vit D-: Natural Sources
~Wild-caught fish (425 IU in 3 oz salmon, 547 IU in 3 oz mackerel)
~Egg yolks (41 IU per egg)
~Canned fish (154 IU in 3 oz tuna, 270 IU in 3.5 oz sardines)
~Shiitake mushrooms (40 IU in 1 cup)
Fortified Sources (Note: Not all brands are vitamin D fortified, so read labels carefully.)

~Milk: whole, nonfat or reduced fat (100 IU in 8 oz)
~Yogurt (80–100 IUs in 6 oz)
~Almond milk (100 IU in 8 oz)
~Pudding made with milk (49-60 IUs in ½ cup)
~Orange juice (137 IU in 1 cup)
~Breakfast cereals (50–100 IUs in 0.75–1 cup)
~Fortified tofu (80 IU in 3 oz)
~Oatmeal (150 IU in 1 packet)
~Cheese (40 IU in 1 slice)
~Margarine (25 IU in 1 teaspoon)

7. Vitamin D Deficiency Associated Health Risks-:
~Bone and muscle pain and Skeletal Diseases
~Diabetes
~High Blood Pressure and other Cardiovascular Diseases
~Depression
~Brain Damage
~Low Immunity
~Auto Immune Diseases
~Cancer

8. Recommendation for maintenance of normal Vitamin D level-:
~Expose your body for 30 minutes to morning sunlight(If you have dark skin, you may need as much as 10 times more sun exposure to produce the same amount of vitamin D as a person with pale skin.)
~Yoga posture Surya Namaskara for 20 minutes is also beneficial.
~Use milk and milk products fortified with vitamin D.
~Consume cod liver oil, fish, dry fruits, oranges, mushrooms, tofu, and egg yolk..
~Consume the vitamin D supplements as prescribed by your doctor.

Note-:
~In a vitamin D deficient person, oral 60,000 IU per week for 8 weeks followed by maintenance dose of 60,000 IU per month is a reasonably safe method to correct the deficiency.Please consult your doctor before taking the supplements as according to the specific disease the doses are also different.

~Vitamin D toxicity is usually caused by megadoses of vitamin D supplements — not by diet or sun exposure. That’s because your body regulates the amount of vitamin D produced by sun exposure, and even fortified foods don’t contain large amounts of vitamin D.

The main consequence of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia), which can cause poor appetite, nausea and vomiting. Weakness, frequent urination and kidney problems also may occur.

***Get your Vitamin D Test done today.

~~~Be Healthy and spread awareness to others also, so that together all of us help in reducing Vitamin D deficiency in India.~~~

Dr.Preeti.

 

 

DrPreeti Tewari's photo.
DrPreeti Tewari's photo.

*Migraine-: Pain management by home remedies (Ayurvedic View)*

*Migraine-: Pain management by home remedies (Ayurvedic View)*

Migraine headaches are commonly defined as episodic or recurrent severe headaches, typically of a throbbing or stabbing nature, usually on one side of the head, the neck or behind the eye.
~~Migraine pain commonly lasts for about 6 to 48hrs.
~~Migraine is triggerred by some factors which results into excessive stimulation (constriction and sudden dilatation) of blood vessels in the head.
~~Migraine may or may not be preceded by an aura; aura may cause visual disturbances such as flashing lights, Zig-Zags, sparkles or blurring of visual field.
~~Migraine is associated with nausea, vomiting, dizziness and or cognitive disturbances.
~~Patient may also experience chills, sweating, fatigue and weakness etc.

A. Causes-:
Improper metabolism, Suppression of natural urges, anger , jealousy, grief, poor elimination, intake of dry, pungent and salty food, intake of polluted food, mental and physical stress, viewing of TV for long periods, reading with insufficient light, sleeplessness etc.

B. Origin of migraine headache-:
Due to the causative factors, Pitta Dosha obstructs the flow of Vata dosha in brain, causing throbbing pain.

C. Pain Management-:
1. Avoiding the cause and trigger factors.

2. Keeping a diary record of specific foods eaten, environmental exposure, sleep patterns may help to identify personal trigger factors.

3. Sneha nasya therapy at home-: Sneha nasya, instillation of medicated oils to the nostrils by Shadbindu tailam or Anu tailam yield significant benefits .

4. Apply a paste of freshly ground clay or freshly ground sandalwood to the forehead, let dry, rub off by hand and wash.

5. Mix ¼ teaspoon of clove powder with 1 teaspoon of cinnamon oil. Apply this paste on the affected area for 20-30 minutes.

6. Add chamomile powder to 1 cup of boiling water.Transfer the liquid to a cup.Drink when hot. It gives fast relief from migraine.

7. Take ½ glass of carrot juice.Add ½ glass of spinach juice.Mix well.Drink this juice twice daily.

8. Grind 10-12 grains of black pepper and 10-12 grains of rice with water to make it a paste. Apply this paste on affected area of the head for 15-20 minutes.

9. Sugar powder 16 parts, Vamshalochana 8 parts , Pippali (long pepper) 4 parts , Ela (Cardamom) 2 parts, Cinnamon – 1 part. Make fine powder and mix it , keep in tight moisture free container.Take half teaspoon thrice daily with honey.

10. Aromatherapy- Pitta calming aromas typically flower fragnances like Lily, Cloves, Lotus, Lavender, Peppermint, Rose, Sandalwood are beneficial.

11. According to ayurveda Virechan(Laxative therapy) is an effective way to reduce excess pitta. Castor oil or warm milk with ghee or triphla at bedtime is helpful.

12. Practicing meditation is highly recommended.

13. Morning and Evening walk followed by brisk exercise is recommended.

14. Avoid hard physical exertional exercises and aggresive sports competitions.

15. Avoid working for long hours continuously; take short breaks. Have a good night’s sleep(8hrs) in a dark room.

D. Diet:
~~Apple , mango , papaya, cheeku, guava.
~~Salad 1hr before lunch, 1hr before dinner.
~~Buttermilk , boiled rice sauted with cinnamon, cumin seeds and garlic or asfoetida are good in the daytime.
~~Have warm and easily digestible foods, boiled and steamed vegetables, soups, vegetable juices, porridge, brown rice and whole-wheat flour.
~~Avoid yogurt, especially at night.
~~Avoid refined ,oily, spicy, cold ,sour foods(fermented, pickled) and stale food, aerated drinks.
~~Avoid coffee, tea, alcohol, smoking.
~~Avoid cheese, chocolate and wine.

E. Yogasanas and Pranayama:
Hastapadasana, Setu Bandhasana, Marjariasana, Paschimottanasana , Bhastrika and Anulom-Vilom Pranayama.

NOTE: When suffering from a migraine attack:
~~Lie down in a dark, quiet place & get some sleep.
~~Avoid eating.
~~Drink only water .
~~Apply hot or cold compresses.
~~ Consult doctor.

 Dr.Preeti
The EcoHealth's photo.
The EcoHealth's photo.
 

 

*Prevention Against Zika Virus*

*Prevention Against Zika Virus*
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Zika is a virus spread to humans mainly by Aedes mosquito, (the same mosquito that spreads dengue, chikungunya, yellow fever). Zika virus can be transmitted during labor, blood transfusion, laboratory exposure also. Cases of possible person-to-person sexual transmission have been described, but the Pan American Health Organization (PAHO) said more evidence is needed to confirm whether sexual contact is a means of Zika transmission.

Zika virus usually remains in the blood of an infected person for about a week but it can be found longer in few people.

1. Symptoms-
About 80% of people infected with Zika virus have no symptoms at all, according to WHO. Those who become ill tend to have mild symptoms, including a low fever, rash, headache and red/ pink eye(conjunctivitis), muscle & joint pain and fatigue

The symptoms usually last up to 7days.

If you have Zika, prevent mosquito bites especially for the first week of your illness.During the first week of infection, Zika virus can be found in the blood and passed from an infected person to a mosquito through mosquito bites.An infected mosquito can then spread the virus to other people.

2. Medicine during fever-
~Crocin drops or syrup to children.
~Paracetamol tablet to adults.

3. Home remedies to boost immunity-
~Fresh papaya leaf juice.
~Chew soft guduchi stems/Tablets
~Ashwagandha choorna 1tteaspoon in a glass of milk twice daily.
~Fresh amla juice twice daily.
~Juice of fresh wheatgrass daily.
~Decoction:10 harsingar leaves + 8 kalimirch + 6-8 tulsi leaves. Boil these in 1litre of water until one-fourth quantity is left.Strain it. Drink 3-4tsf of this decoction every 3-4hrs.

4. Diet during infection-
~Drink 2-3ltrs of ORS/2-3ltrs boiled water/1ltr lemon water/1ltr coconut water.
~Fruits-papaya, orange, mausmi, kiwi, pomegranate, cheeku.
~Juice of carrot + beetroot + spinach + amla.
~High protein diet.

*Avoid spicy and oily food*

5. Precautions-:
The best prevention is to avoid getting bitten by mosquitoes and control the spread of the Aedes mosquito that breeds in clean water & spreads the Zika virus.
~Use mosquito net.
~Wear full sleeves clothes.
~Don’t let water collect in the nearby surroundings.
~Don’t eat Aspirin/Brufen/Naproxen.
~Avoid drinking cold water.

Pregnant women must protect themselves from insect bites as microcephaly may be present in babies of Zika virus infected mothers. If you have a baby or child:
~Do not use insect repellent on babies younger than 2 months of age.
~Dress your child in clothing that covers arms and legs.
~Cover crib, stroller, and baby carrier with mosquito nets.
~Do not apply insect repellent onto a child’s hands, eyes, mouth, and cut or irritated skin.

6. Risks Associated with Zika-:
There have been reports of a serious birth defect of the brain called microcephaly(a condition in which a baby’s head is smaller than expected when compared to babies of the same sex and age) and other poor pregnancy outcomes in babies of mothers who were infected with Zika virus while pregnant.

Women who are pregnant (in any trimester): Consider postponing travel to any area where Zika virus transmission is ongoing.

7. Areas where Zika virus has reached-:
A news channel reports that the Zika outbreaks have been reported in at least 33 countries in the Americas. Brazil has been the most affected nation.
Other nations and territories include Barbados, Bolivia, Cape Verde, Colombia, Curaçao, Costa Rica, Dominican Republic, Ecuador, El Salvador, Fiji, French Guiana, Guadeloupe, Guatemala, Guyana, Haiti, Honduras, Jamaica, Maldives, Martinique, Mexico, Nicaragua, Panama, Paraguay, Puerto Rico, Saint Martin, Samoa, Solomon Islands, Suriname, Tonga, Vanuatu, U.S. Virgin Islands, Venezuela, according to the WHO.
Prior to 2015, Zika virus outbreaks have occurred in areas of Africa, Southeast Asia and the Pacific Islands.

**Zika can spread to any place by travel of an infected person to new area.There is no vaccine available for Zika infection so be cautious and follow immunity boosting remedies.**

Wishing good health!

Dr. Preeti

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Sustainable development

Sustainable development is a vision and a way of thinking and acting so that we can secure the resources and environment for our future generation. Sustainability is a process of caring about others as well, while taking care of oneself.  It remind me the Indian tradition- “sharing is best way of living”. In sustainability this sharing is with respect to use of resources natural as well as industrial with nature and society. This sharing is necessity for our children and their children and all coming generations to live their life with the resources we are having right now. It’s not the one who has polluted will suffer at the end only but everybody sooner or later will get the pain of not living in harmony with society and nature. Thus we must think about it from a point of view that it is required for our own benefit and not for charity.

Our contribution to sustainable development could be as small as taking care of our kitchen garden with natural manure or switching off fans and lights when not in use. For corporate, it could be making using solar panels for electricity generation or using biodegradable stationary. It could be recycling or proper disposal of waste and after use products.

Anywhere we are, whatever our endeavor is, we must go for sustainable development in our own domain for betterment of our gennext!

‘Cheeni Kum’:Balance Sugar in ur Diet

When we say “cheeni kum” most of the people hold their sugar in tea or coffee,but the fact is that there is hidden sugar present in most of the processed foods and drinks and even in what we consider healthier options-low fat yogurt,fresh orange juice,a grilled chicken sub etc.

Corn flakes,potatoes,wheat flakes,wheat chapati,white rice etc are some examples of high glycemic index foods(foods that instantly spike sugar levels in the blood). Pizza,burger,cold drinks all are loaded with sugars.

Sugar is addictive but is only an indulgence. The daily recommendation is 6 teaspoons in females and 9 teaspoons in males per day. Our diet contains more than this amount as all cereals,fruits and starches are reduced to sugar in the body. We must consume fresh seasonal fruits as they contain essential fibers also and avoid sweets.

Sugar changes “muscle protein in the heart” leading to heart failure.

When we leave consuming extra sugar either in the form of junk food or jams ,ketch ups etc the craving is so intense in the initial days because the body undergoes a massive metabolic shift.But the things become normal in a month or so.

Balancing the sugar also helps in maintaining weight.

Its upto us,to take the decision now at this very moment.If you love, you and your family ,start balancing the consumption of your sugar now.

Dr. Preeti

Indian Tradition and #Sustainability Part 2

In the Earlier post, I have talked about the traditions related to Sharad Paksha.

Today I want to touch upon another Indian tradition and its implicit sustainable aspects.

The worship of different plants and trees which are most beneficial to the environment or which are most required for that geographical locations is one such example. Indians are known to worship Tulsi (Ocimum tenuiflorum) as most pious plant which is now known to have hundreds of medicinal and therapeutic effects. It helps in purifying the air and soil as well. For example- Tulsi (Holy Basil) is an excellent anti-biotic, germicidal, fungicidal and disinfectant. It helps in protecting our body from nearly all sorts of bacterial, viral and fungal infections. A decoction of the leaves, with honey and ginger is an effective remedy for bronchitis, asthma, influenza, cough and cold. Even healthy persons can chew 12 leaves of basil, twice a day, to prevent stress. It also has immuno-modulatory properties. It is anti carcinogenic and it found to be effective in healing nearly all types of cancer and tumors. In recent past a number of applications were being filed for the therapeutic effects of Tulsi leaves by different foreign countries and India had to fight hard to keep them unpatented. All these effects are known since ages to the Indian community. It is made pious and worshipped as a Goddess in Indian culture. Thus it developed as a Tradition to have Tulsi plant in every home and use it daily. Thus you can see Tulsi plant in every house and concern about its growth.

There are many other such trees which were made pious and different days are allotted for them for some good reasons. Like for getting a handsome groom, girls are advised to worship Peepal(Ficus religiosa) tree and pour water in it on every Thursday. Also we are known not to cut Peepal tree as God won’t forbid us for this. There is a tradition of knotting Raksha Sutra( Red Thread) around trees and make a wish for our good fortune. The use of Neem (Azadirachta indica) on the day of Akshaya Tritiya on door of house or the culture of growing five trees in courtyard are examples of sustainability intermingled in our tradition.

Now see the implicit sustainability in this. As we have tradition of worshiping the plants, we will not cut them for any reason. We will take utmost care of them. We pour water in them daily and use them daily without any harm. Our children also learn to care of the plants. Hence these traditions take us  near to nature and educate us to live in harmony with it. This leads to a win-win situation where environment has viability and in turn it benefits to human in every aspect.

Thus if any good practice converts to tradition like worshiping of trees, it will be persistent and hence will keep us sustained for a better future.

Ms Seema Gupta

Indian traditions and sustainability

We Indian are known to live with nature in full harmony. From the ancient time the Traditions of India are full of sustainability. Many examples can be cited for this.

The fortnight of Shradh parv of Hindu religion is one of such example. This time is marked by remembering our pitra by offering cooked food and doing some ritualistic pooja and then distributing the anna to Brahmana and needy people.

In this way,not only we remember our forefathers but also learn to respect the needy people and other creatures like crow and dog. The simple rituals take us near to the environment.

The light and smoke of bhog burnt with ghee removes the little insects and worms that have prospered due to Monsoon and Rainy moist 4 month season and cleans the atmosphere. Although burning dry cowdung pollutes the air yet the ghee burning does some purification of the air too.

Ms Seema Gupta

Female Foeticide

FEMALE FOETICIDE

India is said to be the next economic powerhouse.India is said to be the upcoming global leader.India is thought to be the next superpower.But in a country where basic human qualities of morality and righteousness are simply missing,what is the use of economic and scientific development.A country where people have no shame and feel no guilt on murdering a defenseless,innocent,unborn baby,where unborn children are slaughtered by their own parents -What is progress and what is development?Is it what we call “ MOTHER INDIA”.What an irony!

Female foeticide is simply the most heinous,atrocious and disgusting practices humans could have come up with.Where is the humanity in these humans?If India has to progress,it will have to first and foremost eradicate this menace of female foeticide.

It is not only the government who needs to work on this-the society ,which means we,needs to work just as much.We as citizens,can do our bit to work for this cause-support,stand,be aware and aware others.Write.Speak.Act.Go give a small talk in your school(or your child’s school.)Step out of your comfort zone.

How does it matter to me?Another absurd question.Agreed,you do not indulge into this practice and you do not support it.No one can give you an answer to this question-well,except your conscience.Go ahead and ask it.

It won’t affect you directly.But it is a moral obligation for you to improve the world you live in.If everyone asks the same question and stays glued to their seats -this will remain as it is.Nothing will happen,the situation will worsen and you will still remain glued to your seats .Do you think those who are commiting this foeticide will work for the cause?Obivously Not .It is the ones who do not do it,who have to work,to stop those,who do it.And that includes you.

Just sitting back and complaining that “ this country will remain as it is”, “this country cannot improve” is futile.

GET UP and do something that you shall be proud of for your entire life.Stand tall and strong and support and help .Do it for Yourself.Help yourself become someone better.Help yourself rise in your own eyes.Help yourself smile with pride.

The decline in child sex ratio in India is evident by comparing the census figures.

(www.unicef.org/india/media_3285.htm)In 1991,it was 947girls to 1000boys.Ten years later,it had fallen to 927girls for 1000boys.

Since 1991,80%of the districts in India have recorded a declining sex ratio with the state of Punjab being the worst.States like Maharashtra,Gujarat,Punjab and Haryana have recorded more than 50point decline in child sex ratio in this period.

Foetal Sex determination and sex selective abortion by unethical medical proffessionals has grown today to a 1000 crore(US$ 244 million )industry.

Bringing about changes in the demand for sex determination is a long process and has to be tackled through women’s education and empowerment.States in the Northeast and Kerela show a better sex ratio as it has a high female literacy rate.

The battle against sex selection has proved to be a long drawn out.But some signs are visible that demonstrate that fight can be won.

LAKHANPAL,a small village in Punjab(that had the lowest sex ratio in the country) now has 1400girls for every 1000boys.

So COME ,STAND STRONG today itself and join hands together in this mission to stop female foeticide.

Dr. Preeti