Pedometer use helps Weight Loss

adarshgupta — Mon, 10 Mar 2008 00:47:44 +0000

According to literature review published in the Journal of Family Medicine in the February 2008 issue, “Patients who used pedometers walked more, lost weight without dieting, and improved their systolic blood pressure“.

This is based on a meta-analysis published in JAMA (Journal of American Medical Association) 2007 which analyzed over 26 studies of pedometer use in adult outpatients that reported a change in the number of steps walked per day. The 2767 participants in these studies were 85% women, with a mean age of 49. At baseline, most participants were overweight, with normal blood pressure (mean 129/79 mm Hg) and relatively well-controlled cholesterol levels (mean total cholesterol 198 mg/dL, HDL 52 mg/dL, LDL 113 mg/dL). The mean baseline activity level was 7473 steps per day (range 2140–12,371). Duration of interventions ranged from 3 to 104 weeks, with a mean of 18 weeks.

Participants walked 2183 steps per day more than they had at baseline when they were using pedometer. To put things in perspective, 2000 steps is about 1 mile. Overall, pedometer users increased their number of steps by 27% over baseline.

This study is the first large meta-analysis to show that pedometer use is an effective intervention for promoting physical activity. Another recent meta-analysis shows that pedometer use is also effective for short-term weight loss, even in the absence of dietary changes.

The Centers for Disease Control and Prevention (CDC) recommends that adults engage in moderate physical activity for at least 30 minutes a day, at least 5 days per week. Yet 40% of adults do not engage in any leisure-time physical activity. This percentage is higher in women (43%), African-Americans (52%), and Hispanics (54%).

The health benefits of exercise are clear. Regular physical activity has been shown to decrease overweight and obesity. It has also been shown to improve control of type 2 diabetes5 and hypertension. Frequent exercise is associated with a decreased mortality rate. Walking has been shown to decrease the risk of cardiovascular events in women, regardless of BMI.

Walking has similarly been shown to decrease overall mortality among men. Cardiovascular fitness has also been shown to decrease mortality in adults over 60, even in the absence of weight loss.

Pedometers and goal-setting are simple, relatively inexpensive ways to help patients become physically active and lose weight.

Source:

The Journal of Family Medicine, Vol 57, No.2. February 2008.
Centers for Disease Control and Prevention/National Center for Health Statistics website. FASTATS: Exercise/physical activity. Available at www.cdc.gov/nchs/fastats/exercise.htm.

Amazon:

3 Pack of Digital Pedometer with Calorie
Omron Digital Premium Pedometer
Pedometer with Calorie Counter

Obesity is highly prevalent in U.S.A - here are the shocking STATs!

adarshgupta — Fri, 31 Aug 2007 01:44:14 +0000

Overweight and obesity are found worldwide, and the prevalence of these conditions in the United States ranks high along with other developed nations. Below are some data based on National Health and Nutrition Examination Survey (NHANES) 2001 to 2004.

Adults age 20 and older who are overweight or obese (BMI > 25)

All adults: 133.6 million (66 percent) - ABOUT 2/3rd of U.S. Adults!
Women: 65 million (61.6 percent)
Men: 68.3 million (70.5 percent)

Adults age 20 and older who are obese (BMI > 30)?

All adults: 63.6 million (31.4 percent) - Nearly 1/3rd of U.S. Adults!
Women: 35 million (33.2 percent)
Men: 28.6 million (29.5 percent)

Prevalence of overweight or obesity in minorities

Among women, the age-adjusted prevalence of overweight or obesity (BMI > 25) in racial and ethnic minorities is higher among non-Hispanic Black and Mexican-American women than among non-Hispanic White women. Among men, there is little difference in prevalence among these three groups. Sufficient data for other racial and ethnic minorities has not yet been collected.

Non-Hispanic Black Women: 79.6 percent
Mexican-American Women: 73 percent
Non-Hispanic White Women: 57.6 percent

Non-Hispanic Black Men: 67 percent
Mexican-American Men: 74.6 percent
Non-Hispanic White Men: 71 percent
(Statistics are for populations age 20 and older.)

Studies using this definition of overweight and obesity provide ethnicity-specific data only for these three racial and ethnic groups.

Prevalence of overweight and obesity in children and adolescents

While there is no generally accepted definition for obesity as distinct from overweight in children and adolescents, the prevalence of overweight* is increasing for children and adolescents in the United States. Approximately 17.5 percent of children (age 6 to 11) and 17 percent of adolescents (age 12 to 19) were overweight in 2001 to 2004.

Source:National Center for Health Statistics. Chartbook on Trends in the Health of Americans. Health, United States, 2006. Hyattsville, MD: Public Health Service. 2006.
http://win.niddk.nih.gov/statistics/index.htm

Human Papilloma Virus (HPV) Facts for both Women and Men

adarshgupta — Fri, 16 Mar 2007 22:07:22 +0000

What is HPV?

HPVs are a group of more than 100 types of viruses that cause warts. Some types of HPV cause genital warts. Other types cause cancer of the cervix. It is passed on through genital contact (such as vaginal and anal sex). It is also passed on by skin-to-skin contact. At least 50% of people who have had sex will have HPV at some time in their lives.

What are the signs and symptoms of HPV infection?

Most people who have a genital HPV infection do not know they are infected. The virus lives in the skin or mucous membranes and usually causes no symptoms. Some people get visible genital warts, or have pre-cancerous changes in the cervix, vulva, anus, or penis. Very rarely, HPV infection results in anal or genital cancers.

Genital warts usually appear as soft, moist, pink, or flesh-colored swellings, usually in the genital area. They can be raised or flat, single or multiple, small or large, and sometimes cauliflower shaped. They can appear on the vulva, in or around the vagina or anus, on the cervix, and on the penis, scrotum, groin, or thigh. After sexual contact with an infected person, warts may appear within weeks or months, or not at all.

How is HPV infection diagnosed?

In WOMEN, HPV infection is diagnosed on the basis of abnormal Pap tests. A Pap test is the primary cancer-screening tool for cervical cancer or pre-cancerous changes in the cervix, many of which are related to HPV. Also, a specific test is available to detect HPV DNA in women. The test may be used in women with mild Pap test abnormalities, or in women >30 years of age at the time of Pap testing. The results of HPV DNA testing can help health care providers decide if further tests or treatment are necessary.

In MEN, there are no test available to diagnose HPV infection. However, there are ways to detect the most common problem caused by HPV in men, genital warts. Genital warts are usually diagnosed by visual inspection. Some health professionals may use a vinegar solution to help identify flat warts, although this test is not specific for warts. That means the test may falsely identify a normal skin as a wart.

Is there a cure for the HPV infection?

No there is no “cure” for the HPV infection but you can treat the conditions that are caused by HPV, such as genital warts, cervical changes and cervical cancer.

How can I lower my chances of getting HPV infection?

Abstinence - You can choose not to have sex.
Limit number of partners - If you have sex, you can limit the number of partners you have. Choose a partner who has had no or few sex partners. The fewer partners your partner has had — the less likely he or she is to have HPV.
Women age 9-26 can use Vaccine (Gardasil)

How does HPV Vaccine works?

The HPV Vaccine called Gardasil, mimics the disease and creates resistance. It is NOT a live or a dead virus. It prevents infection with HPV types 6, 11, 16 and 18.

Who should get HPV Vaccine?

It is recommended for 11-12 year-old girls, and can be given to girls as young as 9. The vaccine is also recommended for 13-26 year-old girls/women who have not yet received or completed the vaccine series. For detailed information about HPV Vaccine Gardasil, visit HPV Vaccine Q&A - CDC.

References:

Books to read:

Does Duct Tape Cures Warts?

adarshgupta — Tue, 19 Dec 2006 18:15:12 +0000

Bottom Line:

Duct tape is at least as effective as traditional cryotherapy for removal of wart.

Review:

Focht et al [1] conducted a randomized controlled trial to compare effect of duct tape vs cryotherapy on warts. 61 patients were enrolled and divided into two groups. One received cryotherapy (liquid nitrogen) every 2-3 weeks for a maximum of 6 treatments or untils wart resolution. The other group had duct tape applied on the wart in 6-day intervals for 2 months. The study found that duct tape was more effective treatment: 85% of patients using duct tape had their warts completely resolved versus 60% of those treated with cryotherapy.

In a recent study done by De Haen group [2], researchers compared duct tape with placebo. There data showed that 16% of patient had disappearance of wart compared to 6% in placebo group. They however concluded that duct tape had modest resolution of wart resolution and diameter reduction compared to placebo.

Duct tape also offers cost-effective and less painful option to treat warts. One may get skin irritation. Do check with your doctor before using it for yourself.

Reference:

Focht Dr et al. “The efficacy of duct tape vs cryotherapy in the treatment of verruca vulgaris (the common wart)”. Arch Pediatr Adol Med. 2002. 156: p971-4

de Haem M, Spigt MG et al. “Efficacy of duct tape vs placebo in the treatment of verruca vulgaris (warts) in primary school children.” Arch Pediatr Adolesc Med. 2006 Nov; 160(11):1121-5.

Tips on improving sleep

adarshgupta — Sat, 14 Oct 2006 22:27:06 +0000

Bedroom is for sleep only. Use the bedroom only for sleeping or having sex. Don’t eat, talk on the phone or watch TV while you’re in bed.

Don’t just lay in bed awake. If you’re still awake after trying to fall asleep for 30 minutes, get up and go to another room. Sit quietly for about 20 minutes before going back to bed. Do this as many times as you need to until you can fall asleep.

Stick to a schedule. Keep your bedtime and wake time on a constant schedule. Go to bed and wake up at the same time every day, including weekends, even if you didn’t get enough sleep. This will help train your body to sleep at night.

Limit your time in bed. Too much time in bed can promote shallow, unrestful sleep. For two weeks, try to cut the time you spend in bed by one hour and see if it helps you sleep.

Hide the bedroom clocks. Set your alarm so that you know when to get up, but then hide all clocks in your bedroom. The less you know what time it is at night, the better you’ll sleep.

Exercise and stay active. Get at least 20 to 30 minutes of vigorous exercise daily, preferably at least five to six hours before bedtime. Sex can be a natural sleep inducer and helps some people.Avoid emotional upset or stressful situations prior to bedtime.

Avoid or limit caffeine, alcohol and nicotine. Caffeine after lunchtime and using nicotine can keep you from falling asleep at night. Alcohol can cause unrestful sleep and frequent awakenings.

Reset your body’s clock. If you fall asleep too early and then wake up too early, use light to push back your internal clock. During times of the year when it’s light outside in the evenings, go outside for 30 minutes or sit near a very bright light.

Check your medications. If you take medications regularly, check with your doctor to see if they may be contributing to your insomnia. Also check the labels of over-the-counter products to see if they contain caffeine or other stimulants, such as pseudoephedrine.

Don’t put up with pain. If a painful condition bothers you, make sure the pain reliever you take is effective enough to control your pain while you’re sleeping.

Find ways to relax. A warm bath or light snack before bedtime may help prepare you for sleep. Having your partner give you a massage also may help relax you.

Avoid or limit naps. Naps can make it harder to fall asleep at night. If you can’t get by without one, try to limit a nap to no more than 45 minutes in bed and to 30 minutes asleep.

Minimize sleep interruptions. Make sure your bedroom is quiet and dark. Close your bedroom door or create a subtle background noise, such as running a fan, to help drown out other noises. Keep your bedroom temperature comfortable, usually cooler than during the day. Drink less before bedtime so that you won’t have to go to the toilet as often.

What Products are there to help me Quit Smoking?

adarshgupta — Sun, 17 Sep 2006 14:33:03 +0000

Smoking is a major cause of many diseases. Some of those include:

Cancer of lung, larynx, mouth, and esophagus

Coronary heart disease; strokes; chronic bronchitis

Low bone density; hip fractures

GERD and Peptic Ulcers

People who smoke may not understand or they may choose to ignore all of the risks listed on the labels of tobacco products. Smokers who do quit can lower their risks of contracting disease caused by smoking and can improve their overall health.

Products to help you quit smoking

Nicotin replacement products and other medications can help you stop smoking. They can not do all the work but they can sure double your chances to quit smoking. Although you can buy some nicotine replacement products without a prescription, it’s best to consult your doctor to decide which product — or combination of products — may be best for you.

Patches - Nicoderm, Habitrol and various generic products
The nicotine patch is a small, self-adhesive patch that slowly releases nicotine into the bloodstream through the outer layer of skin. It can be applied anywhere between the waist and neck — often the upper arm or shoulder. Patches must be replaced every 24 hours.
he patch may not be appropriate if you have certain skin conditions, such as eczema or psoriasis. Don’t smoke while using the patch. Rarely, you may get too much nicotine and experience nausea or dizziness. The patch is often used for eight weeks or longer.
NicoDerm CQ Stop Smoking Aid, 14 mg, Clear Patch, Step 2, 2 Week Kit 14 patches

Lozenges - Commit
Nicotine lozenges are similar to hard candy. You place them between your gum and cheek and suck them slowly. Each lozenge lasts 20 to 30 minutes. Nicotine lozenges can be used discreetly to quickly satisfy cravings. You can use them as often as needed, up to 20 lozenges a day. They’re available in 2- or 4-milligram doses without a prescription. Nicotine lozenges may stick to dentures or other dental work. They’re not meant to be chewed or swallowed whole. Don’t smoke while using the lozenges. Rarely, you may get too much nicotine and experience nausea or dizziness.
Commit Stop Smoking Aid, 4 mg, Original Flavor, Lozenges, 108-Count Box

Gums - Nicorette and various generic products
Nicotine gum is made of a special material called polacrilex. To release nicotine from the gum, chew a piece until it has a peppery taste or you notice a tingly sensation in your mouth. Then, to absorb the nicotine, hold the chewed gum between your gum and cheek until the taste or tingly sensation disappears. Chew and hold again to release more nicotine. Repeat the cycle for about 30 minutes, until most of the nicotine has been released from the gum. You can buy it over-the-counter in 2- or 4-milligram doses and chew it as often as needed — up to 24 pieces a day. Nicotine gum is recommended for up to 12 weeks. Nicotine gum may stick to dentures or other dental work. Don’t smoke while using the gum. Rarely, you may get too much nicotine and experience nausea or dizziness.
Nicorette Nicotine Coated Gum, Fresh Mint, 4mg, 100 Pieces

Nicotin Nasal Spray - Nicotrol NS
Nicotine nasal spray is sprayed inside your nostril. The recommended dose is a spray in each nostril one to five times an hour. The nicotine in nasal spray reaches the bloodstream more quickly and begins working faster than other nicotine replacement products. You control the dose. Side effects often include nasal, sinus and throat irritation. You may also develop watery eyes, sneezing and coughing. Nicotine nasal spray is often used for eight to 12 weeks. Most people use one to two mists an hour at first and gradually taper to nothing. Nicotine nasal spray isn’t recommended for people who have a nasal or sinus condition, allergies or asthma. Don’t smoke while using the nasal spray. Rarely, you may get too much nicotine and experience nausea or dizziness.

Bupropion - Zyban, Wellbutrin
The antidepressant drug bupropion can help control nicotine cravings. It’s available as a prescription stop-smoking aid. Side effects may include insomnia and dry mouth. Rarely, a severe allergic reaction can occur. Bupropion is often used for seven to 12 weeks, beginning one to two weeks before you plan to quit smoking. For the first three days of bupropion therapy, many people take a 150-milligram tablet each morning. On the fourth day, they take another 150-milligram tablet about eight hours after the morning tablet. Bupropion may be used for smoking cessation maintenance for up to six months. You must discuss with your doctor if this is the right drug for you.

Varenicline - Chantix
The newest drug just released for smoking cessation. It is available as a prescription smoking cessation aid. Side effects may include insomnia, nausea and headache. Varenicline is to be used for 12 weeks. While you are on Varenicline, you should not be smoking. It may be taken for additional 12 weeks for smoking cessation maintenance. You must discuss with your doctor if this is the right drug for you.

What are the health benefits of Omega-3 fatty acids?

adarshgupta — Sat, 09 Sep 2006 02:17:53 +0000

Over the past decade, Omega-3 fatty acids have gained widespread attention in both medical community as well as in lay press for their health benefits.

Omega-3 fatty acids are one of the two types of polyunsaturated fats. The other type is omega-6 fatty acids. The main dietary source of omega-3 fatty acids are soybean and canola oils, with flaxseed oil being an especially rich source. The dietary sources for omega-6 fatty acids are vegetable oils, such as corn, safflower, and soybean. A long chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in seafood, with oily fish such as salmon, mackerel, herring, and sardines being particularly good soruces.

Health Benefits of Omege-3 fatty acids

Cardiovascular Diseases. Lowers risk of heart attacks [1]

Hypertrygleceridemia. EPA plus DHA can produce a 45% reduction in serum triglyceride level [2]

Obstetrics. There is limited evidence to suggest that omega-3 fatty acids and fish oil may lower pre-term birth. Women with increased intake of fish had birth weights about 200gm higher and a gestation 3-4 days longer than those with lower intake [3]

[Google: Omega-3 fatty acids, Fish Oil]

Reference

He K, Song Y et al. Accumulated evidence on fish consumption and coronary heart disease mortality. Circulation 2004; 109:2705-2711.

Harris Ws, Ginsberg HN, Arunakul N, et al. Safety and efficacy of Omacor in severe hypertryglyceridemia. J Cardiovascular Risk 1997; 4:385-391

Olsen SF, Joensen HD. High liveborn birth weights in the Faroes: A comparison between birth weights in the Faroes and in Denmark. J Epidemiolog Community Health 1985; 39:27-

Books

Can Ginger Treat Common Cold?

adarshgupta — Thu, 07 Sep 2006 19:56:35 +0000

Bottom Line:

There is unclear evidence stating that Ginger would treat symptoms of common cold, but there is little evidence to suggest that Ginger juice may have antihistaminergic and anticholinergic effects that may help during common cold.

Review:

Most of what is know about Ginger is its anti-emetic effects and also lipid lowering effects. However, it is widely used agent during common cold as recommended by many alternative medicine modalities. There is no direct evidence to suggest that Ginger treat symptoms of common cold but there is a study done in China [1] Ginger juice may exhibits anticholinergic and anti-hisminergic effects through substance P. It is this effect that potentially may help in common cold.

Also, drinking wamr ginger tea may offer help with common cold but it is also due to the fact the warm fluid in itself is helpful in common cold.

Reference:

Qian DS, Liu ZS. Pharmacologic studies of antimotion sickness actions of ginger. Zhongguo Zhong Xi Yi Jie He Za Zhi. 1992 Feb;12(2):95-8, 70. Chinese.

Does having a prior BCG vaccine affect positive PPD test (screening test for Tuberculosis)?

adarshgupta — Mon, 04 Sep 2006 14:17:52 +0000

Bottom Line:

Prior BCG vaccination have variable effect on PPD results. It varies with age at vaccination, number of years since the BCG vaccination, number of times vaccinated, and number of PPD performed. When evaluating Positive PPD among immigrants, disregard the history of BCG vaccination.

Review:

BCG vaccination is given in the areas where tuberculosis is prevalent. The World Health Organization recommends BCG vaccination at birth, without booster doses, to prevent childhood complications of TB infection [1]; however, the vaccine’s efficacy is known to be inconsistent. Though BCG vaccine given at birth can decrease the risk of miliary TB and TB meningitis among children, estimates of its effectiveness in preventing adult pulmonary TB range widely from 0% to 80%[1].

BCG vaccine may confound PPD readings, but several studies indicate that PPD can still be a useful screening tool for tuberculosis infection after vaccination. In a Quebec cohort of 1198 foreign-born children and young adults, prior BCG vaccination could account for 50% of PPDs with induration of 5 to 9 mm, but only 4% of reactions 10 mm or greater. This study also showed that patients from countries with a high or moderate incidence of TB were more likely to have reactive PPDs than those from countries of low incidence, suggesting that exposure to TB accounts for some of the positive PPDs [2].

The USPSTF further notes that reactions >10 mm should not be attributed to prior BCG vaccine [3]. The Centers for Disease Control and Prevention (CDC) and American Thoracic Society joint statement recommends against altering guidelines for testing and interpretation among BCG recipients [4]. BCG vaccine does not always protect people from getting TB [5].

Reference:

Fine P, Carnelro IA, Milstien JB, Clements CJ. Issues relating to the use of BCG immunization programmes. WHO discussion document. V&B 99.23. Available at: http://who.int/vaccine_research/documents/en/bcg_vaccines.pdf. Accessed on September 3, 2006.

Rowland K, Guthmann R, Jamieson, B. How should we manage a patient with a positive PPD and prior BCG vaccination? Clinical Inquiries. The Journal of Family Practice. Vol 55, No. 8, August 2006.

US Preventative Services Task Force. Screening for tuberculosis infection, including Bacille Calmette-Guérin immunization. Guide to Clinical Preventative Services; 1996. Available at: www.ncbi.nlm.nih.gov/books/bv.fcgi?rid=hstat3.section.10931#13112.

American Thoracic Society and Centers for Disease Control and Prevention. Targeted tuberculin testing and treatment of latent tuberculosis infection. Am J Respir Crit Care Med 2000;161:1376–1395.

Latent TB Infection. Division of Tuberculosis Elimination. http://www.cdc.gov/nchstp/tb/faqs/qa_latenttbinf.htm#Latent3.

Which medications should I take with food and which one without?

adarshgupta — Thu, 17 Aug 2006 22:10:05 +0000

You may have ask this questions many time whenever you were given a prescription medication by your doctor. Should I take this with food or before food or on empty stomach and so on.

Not all medicines are affected by food, but many medicines can be affected by what you eat and when you eat it. For example, taking some medicines at the same time that you eat may interfere with the way your stomach and intestines absorb the medicine. The food may delay or decrease the absorption of the drug. This is why some medicines should be taken on an empty stomach (1 hour before eating or 2 hours after eating). On the other hand, some medicines are easier to tolerate when taken with food.

Here is a simple list covering most of common medication class and their association with food:

ACE-Inhibitors (Blood pressure medication class), such as ZESTRIL, PRINIVIL, CAPOTEN, VASOTEC
Take on empty stomach, 1 hour before meals. Take at the same time each day. Eat foods low in sodium and calcium. Limit potassium intake. Do not use salt substitutes.

Diuretics (”water pill” for blood pressure and leg swelling), such as LASIX, BUMEX, DEMADEX
May take with food or milk. Take last dose of the day before 6 P.M. (so that you don’t have to get up at night to go to bathroom)

Erythromycins (Antibiotics), such as E-MYCIN, BIAXIN, ZITHROMAX
Take with food if it upsets your stomach

Glipizide (Diabetes Drug class), such as GLUCOTROL, GLUCOTROL-XL
Take 30 minutes before a meal. Follow your diabetes meal plan. Avoid alcohol. Do not crush Glucotrol-XL tablets

Glyburide (Diabetes Drug class), such as DIABETA, MICRONASE
Take with a meal. Follow your diabetes meal plan. Avoid alcohol.

Metformin (Diabetes Drug class), such as GLUCOPHAGE
Take with a meal. Follow your diabetes meal plan. Avoid alcohol.

NSAIDs (For Pain), such as ASPIRIN, CELEBREX, MOTRIN, NAPROSYN, VOLTAREN
Take with food or milk

Quinolones (Antibiotics), such as CIPRO, LEVAQUIN, TEQUIN
Drink plenty of fluids. Do not take with antacids or iron supplements

Statins (For Cholesterol), such as LIPITOR, ZOCOR, MEVACOR
Take with evening meal. Follow low cholesterol diet

Warfarin (Blood thinner), such as COUMADIN
Avoid alcohol and limit the amount of foods high in vitamin K that you eat such as broccoli, cabbage, spinach, cauliflower and brussel sprouts. Do not take aspirin or aspirin products while taking this medication.

Bisphosphonates (For Osteoporosis), such as FOSAMAX, ACTONEL, BONIVA
Must be taken at least one-half hour before the first food, beverage, or medication of the day with plain water only. Patients should not lie down for at least 30 minutes and until after their first food of the day.

Additional Reading:

Medications: Using them safely

Medicine and Food: When they don’t mix

Is it a Cold or Flu? What is the difference?

adarshgupta — Thu, 17 Aug 2006 21:27:19 +0000

Cold and Flu both are caused by viruses. They have many similar symptoms but generally Flu is worse. A cold develops gradually. Initial symptoms of runny nose, sneezing, and chills are followed by coughing, headache, sore throat, loss of appetite, and nasal discharge. If fever is present, it will be low-grade (less than 101 degrees). The flu most often hits abruptly, with a sudden high fever, dry cough, and headache. Other symptoms may include muscle aches, weakness, a sore throat, runny nose, and red, watery eyes that are sensitive to light.

Here is a simple chart to differentiate between the two:

SYMPTOM COLD FLU

Fever Rare Usual; High (100F - 102F)

Headache Rare Common

General Aches, Pains Slight Usual; often severe

Fatigue, Weakness Sometimes Usual; up to 2-3 weeks

Extreme Exhaustion Never Usual, at beginning

Stuffy Nose Common Sometimes

Sneezing Usual Sometimes

Sore Throat Common Sometimes

Chest discomfort, cough Mild-Moderate dry cough Common, can be severe

Treatment Supportive Care: Antihistamines for sneezing, runny nose;
Decongestants for stuffy nose;
Anti-Tussives (Cough suppresants) for cough;
NSAIDs for pain or fever or chills Antiviral Prescription Medications; See your doctor

Prevention Wash hands often. Avoid close contact with anyone who had cold. Annual Flu Shots

Complications Sinus congestion, Middle ear infection or Worsening of Asthma. Bronchitis, Pneumonia; Can be Life threatening

Source:

US FDA

What is Glycemic Index?

adarshgupta — Tue, 15 Aug 2006 13:17:44 +0000

The Glycemic Index (GI) is a numerical Index that ranks carbohydrates based on their rate of glycemic response (i.e. how long it takes for a particular food convert in to glucose in our body). Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100.

Your body performs best when your blood sugar is kept relatively constant. The less flucatuations occurs in your blood sugar, the better off you are. If your blood sugar drops too low, you become lethargic and/or experience increased hunger. These leads to eating more food. And if your blood sugar goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. These leads to fat storage. Also, the greater the rate of increase in your blood sugar, the more chance that your body will release an excess amount of insulin, and drive your blood sugar back down too low.

Therefore, when you eat foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger!

The theory behind the Glycemic Index is simply to minimize insulin-related problems by identifying and avoiding foods that have the greatest effect on your blood sugar.

If you eat food that have low Glycemic Index (low GI number), there will be less rapid fluctuations in the blood glucose level leading to a stage where you will not feel hungry soon and insulin secretion will also be minimal. These, potentially, result in eating smaller amount and ultimately weight loss.

A word of caution: Just don’t go by GI value. Also look at the calories taken by eating a particular portion of food. e.g. a peanut have lower GI than an apple but it has a lot more calories compared to apple. So eating more peanuts may not be healthy.

Sources:

Glycemic Index - www.glycemicindex.com

What is the ZONE Diet?

adarshgupta — Tue, 15 Aug 2006 13:16:47 +0000

The Zone Diet is created by Dr. Barry Sears, a researcher at MIT who holds PhD in Biochemistry. The idea of treating food as a drug was a revolutionary approach to dieting that Dr. Sears based on 1982 Nobel Prize-winning research that examined how dietary fats can influence hormones and health. The Zone Diet was officially unveiled in 1995 in his number one New York Times best seller The Zone.

What is The Zone?

It is a real physiological state in which the hormones (insulin and eicosanoids) governed by the food you eat are maintained within zones that are not too high, nor too low. The benefits of controlling insulin are increased fat loss, decreased likelihood of cardiovascular disease and greater physical and mental performance. The benefits of controlling eicosanoids are decreased inflammation and increased blood flow, which will help improve virtually every chronic disease condition and improve physical performance.

The easiest way to create Zone Diet meals is to follow the hand-eye method. Start by filling one-third of your plate with a serving of lean protein no bigger than the size and thickness of the palm of your hand. Then fill the other two-thirds with favorable carbohydrates, such as fruits and vegetables. Finally, add a dash of “good” fat, such as nuts, olive oil, or avocado, and there you have it: a Zone meal! This must be followed at every meal.

On the Zone Diet plan you’ll eat three meals a day, plus two snacks, and you’ll never go more than five hours without eating, so you won’t feel deprived.

See the Zone Diet Online

Tips for Healthy Eating

adarshgupta — Tue, 15 Aug 2006 13:15:49 +0000

Often when people are dieting to lose weight, they have questions as to what constitute a healthy diet. Here are some tips for healthy eating:

Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day. Breakfast also gives you energy and helps you think and learn.

Choose whole grains more often. Try whole wheat breads and pastas, oatmeal, brown rice, or bulgur.

Select a mix of colorful vegetables each day. Different colored vegetables provide different nutrients. Choose dark, leafy greens such as kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes.

Choose fresh or canned fruit more often than fruit juice. Fruit juice has little or no fiber.

Use fats and oils sparingly. Olive, canola, and peanut oils, avocados, nuts and nut butters, olives, and fish provide heart-healthy fat as well as vitamins and minerals.

Eat sweets sparingly. Limit foods and beverages that are high in added sugars.

Eat three meals every day instead of skipping meals or eating a snack instead of a meal. Have low-fat, low-sugar snacks on hand at home, at work, or on the go, to combat hunger and prevent overeating.

Quick breakfast ideas

low-fat yogurt sprinkled with low-fat granola

oatmeal with low-fat or fat-free milk, or soy-based beverage

whole wheat toast with thin spread of peanut butter

fruit smoothie made with frozen fruit, low-fat yogurt, and juice

low-sugar cereal with soy-based beverage

Easy snack ideas

low-fat or fat-free yogurt

rice cakes

fresh or canned fruits

sliced vegetables or baby carrots

dried fruit and nut mix (no more than a small handful)

air-popped popcorn sprinkled with garlic powder or other spices

low-sugar cereal

Source:

Weight Control Information Network
http://win.niddk.nih.gov/index.htm

Is Mediterranean diet helpful for me?

adarshgupta — Fri, 11 Aug 2006 13:31:10 +0000

Before even deciding whether the Mediterranean diet is good for me, one need to know what exactly Mediterranean Diet is. There’s no one “Mediterranean” diet. At least 16 countries border the Mediterranean Sea. Diets vary between these countries and also between regions within a country. Many differences in culture, ethnic background, religion, economy and agricultural production result in different diets. But the common Mediterranean dietary pattern has these characteristics:

high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds

olive oil is an important monounsaturated fat source

dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten

eggs are consumed zero to four times a week

wine is consumed in low to moderate amounts

Peoples of the Southern Mediterranean have lower incidences of heart disease than many other Western countries - and death rates are lower too. It is believed that this is due to the lower consumption of saturated fats in the diet. In a Mediterranean diet olive oil (a monounsaturated fat) is the primary source of fat in the diet. Monounsaturated fat doesn’t raise blood cholesterol levels the way saturated fat does.

But one should not forget that it is not just diet that will lower incidences of heart diseases. Lifestyle factors (such as more physical activity and extended social support systems) may also play a part.

While dieting, one should also spend time and efforts on physical exercise and activities.

There are numerous cookbooks and other books available for Mediterranean-style cooking. See the recommended reading list below.

eDiets have also introduced a Mediterranean Online Diets complete with meal plans, recipes, shopping lists.

Recommended Readings:

My New Mediterranean Cookbook: Eat Better, Live Longer by Following the Mediterranean Diet

The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease

American Heart Association.

SYMPTOM	COLD	FLU
Fever	Rare	Usual; High (100F - 102F)
Headache	Rare	Common
General Aches, Pains	Slight	Usual; often severe
Fatigue, Weakness	Sometimes	Usual; up to 2-3 weeks
Extreme Exhaustion	Never	Usual, at beginning
Stuffy Nose	Common	Sometimes
Sneezing	Usual	Sometimes
Sore Throat	Common	Sometimes
Chest discomfort, cough	Mild-Moderate dry cough	Common, can be severe
Treatment	Supportive Care: Antihistamines for sneezing, runny nose; Decongestants for stuffy nose; Anti-Tussives (Cough suppresants) for cough; NSAIDs for pain or fever or chills	Antiviral Prescription Medications; See your doctor
Prevention	Wash hands often. Avoid close contact with anyone who had cold.	Annual Flu Shots
Complications	Sinus congestion, Middle ear infection or Worsening of Asthma.	Bronchitis, Pneumonia; Can be Life threatening