It is necessary for one to maintain his body weight nowadays if they want to contain the many diseases that plague humankind. One must maintain his Body Mass Index that we discussed in the last topic. Therefore one must plan one’s food intake. The following calculation will make it easier to calculate ones calorie intake that will help to maintain one’s BMI.
It is found that calorie requirement of an individual is about 1600 Calories, not more, not less.
It is divided for various times as follows;
Breakfast 25 % --- 400 Cals.
Lunch 35% --- 560 Cals.
Evening Snacks 10% --- 160 Cals.
Dinner 30% --- 480 Cals.
We eat three kinds of food everyday. They are carbohydrates, Proteins and fats. These break down to give energy, which is measured in calories. If these calories are not spent then they accumulate in the body tissues and that is how one tends to put on more weight. The energy giving capacity of these three types of food are;
Carbohydrates --- 4 Cals / gm.
Proteins --- 4 Cals / gm
Fats --- 9 Cals / gm.
Food like rice, wheat and flour are sources of carbohydrates.
Food like Dals, soya and meat are sources of Proteins.
Food like Ghee, Butter, oils are sources of fats.
Vegetables and fruits contain fewer calories. They are sources of vitamins and minerals.
The food intake can be calculated as follows;
If one chapatti weighs 75 grams, it gives 75 calories energy.
100 gms of rice give 100 calories.
A gulab Jamun that weighs 50 grams gives 450 calories.
100 gms of vegetables or fruits give 30 – 40 calories only. Therefore more intakes of vegetables and fruits are preferred. Exceptions are potatoes (100 gms give 100 cals, Banana 100 cals.)
If one eats 4 chapattis and 200gms of vegetables, he gets 380 cals. A cup of Curd/Dahi made from toned (30 gms ) milk will give approximately 150 cals.
The calorie intake depends on one’s physical efforts. If one is doing strenuous physical work he may require more calories accordingly.
( The above information sourced from Dr. Bimal Chajjer’s SAAOL Foundation, New Delhi ).
Thursday, December 20, 2007
Wednesday, December 12, 2007
BODY MASS INDEX (BMI)
If one is fat or not is determined by their Body Mass Index. The BMI is calculated by the following method.
Body Mass Index = Weight in Kgs / Sq. of (Height in Meters )
for Eg. Consider that the weight of a person is 70 Kgs and his height is 172 cms.
( i.e 1.72 Meters ). His Body Mass Index is :
BMI = 70 / (1.72 X 1.72) = 23.66
If the BMI is greater than 25 an individual is overweight and if it more than 30 he or she is obese.
Ideal BMI is between 20 and 25.
Body Mass Index = Weight in Kgs / Sq. of (Height in Meters )
for Eg. Consider that the weight of a person is 70 Kgs and his height is 172 cms.
( i.e 1.72 Meters ). His Body Mass Index is :
BMI = 70 / (1.72 X 1.72) = 23.66
If the BMI is greater than 25 an individual is overweight and if it more than 30 he or she is obese.
Ideal BMI is between 20 and 25.
Thursday, December 6, 2007
COMMON PROBLEMS IN TODAY'S WORLD
There are some problems in the world which affect the health of the people.
POLLUTION : Today’s environment is not the same what it was 25 years ago. That time it was not the same it was 50 years ago. Today there are more factories producing various goods. There are more vehicles on the roads. While one may argue that they have made life more comfortable, these have created their own problems also. Factories have contributed a great deal to air & water pollution, which have affected the quality of air we breathe and the water we consume. Vehicle exhausts have increased the level of toxicity in the air and affected our atmosphere. Affected parts are our lungs and respiratory system.
STRESS : Our work atmosphere has become more fast-paced and complicated thereby contributing to the stress, both physically and mentally. This stress has given rise to lot of health problems such as hypertension, heart disease, stroke, spondilytis, gastric disorders etc.
Stress is basically a resistance of our mind to something. Our expectations are many and if the happenings are different from our expectations we develop stress. Some amount of stress is actually good for us as it makes us to pursue something in life. But in today’s complicated world there are many stress producers. Stress can be tackled by meditation. Meditation is the single biggest remedy for stress. Other stress busters are change in lifestyle, walking, exercising etc.
Cacophony of noises through television also produces stress particularly in Children. Adults too can get affected by it in a passive way though they may not be watching children’s programmes.
IMPURE FARM OUTPUTS: Due to indiscriminate use of fertilizers and pesticides by some farmers the vegetables and fruits have high level of toxicity which when consumed can created disorders. Often we find colour variations in vegetables, their tastes etc. which are a result of pesticides/fertilizers misuse or overuse.
LACK OF GENERAL HYGIENE: People in some places do not follow hygiene. They throw garbage onto the roads. They spit, urinate and defecate at all places. Water is allowed to accumulate in open grounds which breed mosquitoes and other insects which cause deadly diseases. In some places the gutters and sewers are open causing bad breath and harmful bacteria that can spread many types of diseases.
VANISHING NATURE: Nature is being repeatedly abused instead of being preserved. Forests are destroyed to satisfy the greed of a few individuals. Animals are shot for their skins and their body parts again for money, thereby making some species extinct. All these play havoc with the cycle of nature. Trees in cities are felled to make way for roads, but not enough are planted to compensate their loss. Rivers are drying up causing water scarcity and killing aquatic life.
CHANGING SOCIAL ORDERS: There are a lot of things changing socially. There is materialism all around with money as the chief ambition in life. Joint family system is breaking down to give way for smaller families. The cases of divorces between husband and wife are increasing. Good age-old values are becoming obsolete and there are no takers for these values among today’s younger generation. It is as if people enter into this kind of life though they know that it spells doom for them. Violence and crimes are on the rise. People are self-centered and do not care for their neighbours or the fellow citizens. Drinking and drug abuse are on the rise and young are becoming victims of these vices.
One mention here has to be made about smoking. There has been such a widespread campaign against smoking that probably has reduced this phenomenon among the people. Otherwise smoking has lead to innumerable problems affecting health. Similarly successful campaign is the one against HIV and AIDS which did produce appreciable results.
POLLUTION : Today’s environment is not the same what it was 25 years ago. That time it was not the same it was 50 years ago. Today there are more factories producing various goods. There are more vehicles on the roads. While one may argue that they have made life more comfortable, these have created their own problems also. Factories have contributed a great deal to air & water pollution, which have affected the quality of air we breathe and the water we consume. Vehicle exhausts have increased the level of toxicity in the air and affected our atmosphere. Affected parts are our lungs and respiratory system.
STRESS : Our work atmosphere has become more fast-paced and complicated thereby contributing to the stress, both physically and mentally. This stress has given rise to lot of health problems such as hypertension, heart disease, stroke, spondilytis, gastric disorders etc.
Stress is basically a resistance of our mind to something. Our expectations are many and if the happenings are different from our expectations we develop stress. Some amount of stress is actually good for us as it makes us to pursue something in life. But in today’s complicated world there are many stress producers. Stress can be tackled by meditation. Meditation is the single biggest remedy for stress. Other stress busters are change in lifestyle, walking, exercising etc.
Cacophony of noises through television also produces stress particularly in Children. Adults too can get affected by it in a passive way though they may not be watching children’s programmes.
IMPURE FARM OUTPUTS: Due to indiscriminate use of fertilizers and pesticides by some farmers the vegetables and fruits have high level of toxicity which when consumed can created disorders. Often we find colour variations in vegetables, their tastes etc. which are a result of pesticides/fertilizers misuse or overuse.
LACK OF GENERAL HYGIENE: People in some places do not follow hygiene. They throw garbage onto the roads. They spit, urinate and defecate at all places. Water is allowed to accumulate in open grounds which breed mosquitoes and other insects which cause deadly diseases. In some places the gutters and sewers are open causing bad breath and harmful bacteria that can spread many types of diseases.
VANISHING NATURE: Nature is being repeatedly abused instead of being preserved. Forests are destroyed to satisfy the greed of a few individuals. Animals are shot for their skins and their body parts again for money, thereby making some species extinct. All these play havoc with the cycle of nature. Trees in cities are felled to make way for roads, but not enough are planted to compensate their loss. Rivers are drying up causing water scarcity and killing aquatic life.
CHANGING SOCIAL ORDERS: There are a lot of things changing socially. There is materialism all around with money as the chief ambition in life. Joint family system is breaking down to give way for smaller families. The cases of divorces between husband and wife are increasing. Good age-old values are becoming obsolete and there are no takers for these values among today’s younger generation. It is as if people enter into this kind of life though they know that it spells doom for them. Violence and crimes are on the rise. People are self-centered and do not care for their neighbours or the fellow citizens. Drinking and drug abuse are on the rise and young are becoming victims of these vices.
One mention here has to be made about smoking. There has been such a widespread campaign against smoking that probably has reduced this phenomenon among the people. Otherwise smoking has lead to innumerable problems affecting health. Similarly successful campaign is the one against HIV and AIDS which did produce appreciable results.
Monday, November 26, 2007
ORGANS IN THE BODY - II
THE DIGESTIVE SYSTEM : The digestive system in our body consists of the mouth, the food pipe called as the esophagus, duodenum or the small stomach, stomach, the small intestine and the large intestine. Food when we eat starts getting digested in our mouth. This is the reason one must eat slowly so that the food particles are ground well making it easy for digestion. The food passes through the food pipe into the deodenum and then the stomach. Stomach is the main part which digests the food. The muscles of the stomach grind the food thoroughly. Liver supplies the stomach with the necessary enzymes and dfigestive juices that are necessary in breaking down the food particles. If the food eaten is too hot or spicy or fried then it puts the stomach into a lot of burden and the walls on the stomach get damaged causing blisters. This is the ulceration condition of the stomach. The food then passes into the small intestine where the digestion process continues through the long tube it is. The large intestine is the place where the excreta of the food are stored which is then excreted through the anus.
The digestive system is the place which is exposed to the external particles like the food and therefore more prone to getting damaged. Therefore one must consume food carefully and in moderation so as not to put too much burden on the digestive system. The food consumed must be clean, free from chemicals, dirt, insects and other impurities. The vegetables and grains must be cleaned thoroughly. Hands must be washed before having food. One must also not let the stomach be empty for a long time because the enzymes & acids which come into the stomach to digest food will go unutilized and therefore can cause ulceration in the stomach or in the intestines. Indigestion must be address carefully with food supplements. It is necessary to have a smooth bowel movement everyday in order to remain healthy and not cause constipation. Adequate fibre intake must be taken to ensure smooth bowel movement and also to reduce cholestrol.
BRAIN : Brain is the important organ in our body which is responsible for our actions, memory and reaction. It is well enclosed inside the skull in our head and is protected well. The neck is an important part which carries the blood vessels and nerves to and fro from our brain to the rest of our body.
SENSE ORGANS : Eyes, Ears, Nose, Tongue and Skin are organs which help us to enjoy the world. Except for eyes and skin, rarely do these organs give trouble to us.
OTHER IMPORTANT ORGANS : There are nerves in our body which are carriers of impulses from every corner of the body to the brain and back. Then there are the blood vessels which are the carriers of nutrition. Bones in the body act as frames to our body and help us to support the body other than helping us to walk,run and sit. With ageing, bones get deficient in Calcium and develop something called as osteoporosis, which give pain in the joints. There are muscles in the various parts of the body, which perform various functions.
The digestive system is the place which is exposed to the external particles like the food and therefore more prone to getting damaged. Therefore one must consume food carefully and in moderation so as not to put too much burden on the digestive system. The food consumed must be clean, free from chemicals, dirt, insects and other impurities. The vegetables and grains must be cleaned thoroughly. Hands must be washed before having food. One must also not let the stomach be empty for a long time because the enzymes & acids which come into the stomach to digest food will go unutilized and therefore can cause ulceration in the stomach or in the intestines. Indigestion must be address carefully with food supplements. It is necessary to have a smooth bowel movement everyday in order to remain healthy and not cause constipation. Adequate fibre intake must be taken to ensure smooth bowel movement and also to reduce cholestrol.
BRAIN : Brain is the important organ in our body which is responsible for our actions, memory and reaction. It is well enclosed inside the skull in our head and is protected well. The neck is an important part which carries the blood vessels and nerves to and fro from our brain to the rest of our body.
SENSE ORGANS : Eyes, Ears, Nose, Tongue and Skin are organs which help us to enjoy the world. Except for eyes and skin, rarely do these organs give trouble to us.
OTHER IMPORTANT ORGANS : There are nerves in our body which are carriers of impulses from every corner of the body to the brain and back. Then there are the blood vessels which are the carriers of nutrition. Bones in the body act as frames to our body and help us to support the body other than helping us to walk,run and sit. With ageing, bones get deficient in Calcium and develop something called as osteoporosis, which give pain in the joints. There are muscles in the various parts of the body, which perform various functions.
Wednesday, November 21, 2007
ORGANS IN OUR BODY
Let us look at the functions of the various organs in our body. It is a wonder that God had made each organ in our body for its specific function and the concerned organ performs that task throughout the life without asking for anything in return. The least we can do therefore is not to abuse these organs. We abuse these organs by the intake of too much of junk and fried foods. Even if they are abused each of these organ tries to adjust as much as possible and works till its last.
HEART : Heart is one of the most important organs in our body. It does the job of a motor pump. Its function is to pump the blood throughout the body. The blood is the conveyor of energy and nutrition to the various organs in the body and therefore is vital. Heart pumps this blood through the arteries that supply pure blood to the various parts and impure blood is brought from various parts of the body to the heart through the veins. The heart is the size of one’s fist present slightly to the left side of our chest. The arteries, after they start from the heart, branch out in several smaller strands to reach every nook and corner of the body. The heart has four chambers two on the left and two on the right. Two chambers are for impure blood and two are for the pure blood. The heart also gets the blood from these arteries.
The main problems connected with the heart are; holes in the valves between the chambers and thickening of the arteries due to the deposition of fat tissues on the arterial walls which are actually cholestrol deposition. The latter is more common and this is what we shall address in this column that can cause heart attacks. The heart can maintain blood flow even when the artery is blocked to 70% without any trouble. If the blockage is more than 70% then some individuals feel what is known as Angina or commonly known as chest pains. If this blockage is allowed to worsen with unrestricted intake of fat ( cholestrol & triglycerides ) then it may lead to heart attack with blood clot taking place in the constricted area of the arteries. This will stop the flow of blood to the heart and cause the deficient area to die. This may prove fatal.
Symptoms : When one gets the angina or chest pain in the left side of the chest with pain radiating to the shoulders and arms along with palpitation, sweating, and shortness of breath then one needs to consult the doctor. An ECG ( Electro Cardiogram ) will reveal whether there has been a heart attack.
HEART : Heart is one of the most important organs in our body. It does the job of a motor pump. Its function is to pump the blood throughout the body. The blood is the conveyor of energy and nutrition to the various organs in the body and therefore is vital. Heart pumps this blood through the arteries that supply pure blood to the various parts and impure blood is brought from various parts of the body to the heart through the veins. The heart is the size of one’s fist present slightly to the left side of our chest. The arteries, after they start from the heart, branch out in several smaller strands to reach every nook and corner of the body. The heart has four chambers two on the left and two on the right. Two chambers are for impure blood and two are for the pure blood. The heart also gets the blood from these arteries.
The main problems connected with the heart are; holes in the valves between the chambers and thickening of the arteries due to the deposition of fat tissues on the arterial walls which are actually cholestrol deposition. The latter is more common and this is what we shall address in this column that can cause heart attacks. The heart can maintain blood flow even when the artery is blocked to 70% without any trouble. If the blockage is more than 70% then some individuals feel what is known as Angina or commonly known as chest pains. If this blockage is allowed to worsen with unrestricted intake of fat ( cholestrol & triglycerides ) then it may lead to heart attack with blood clot taking place in the constricted area of the arteries. This will stop the flow of blood to the heart and cause the deficient area to die. This may prove fatal.
Symptoms : When one gets the angina or chest pain in the left side of the chest with pain radiating to the shoulders and arms along with palpitation, sweating, and shortness of breath then one needs to consult the doctor. An ECG ( Electro Cardiogram ) will reveal whether there has been a heart attack.
Sunday, November 18, 2007
MEDICAL SERVICES SCENARIO
In India particularly Medical Service is somewhat inadequate to cater to the needs of the ailing public. Government Hospitals in India are badly maintained and the quality of medical service offered are mediocre. Private Medical Clinics and Hospitals are too costly and are beyond the reach of the common man. For a patient consulting a doctor today there is his consultancy charges, diagnostic referrals and testing charges, the cost of several visits to the doctors that are a great burden. A person who does not have the medical benefit facilities provided by his employer or who is not covered by any medical insurance cannot meet the medical costs for himself and his family. The clinics and the hospitals treat the patient as a mechanical device and more often do not aim to identify the causes of the disease but to meet their marketing targets. They divulge little or no information about the patient's condition which he is entitiled to know. With the advent of multi-speciality hospitals nowadays, there are not many General Practitioner's clinic available in the neighbourhood and the concept of family physician of yesteryears has vanished. Your heart speciallist will not handle your queries regarding your stomach problems and instead refer you to a gastroentrologist. This gastroentrologist will not listen to you unless you come to him again with your endoscopy and abdominal scan reports. Similarly for a complaint on nect pain you are referred to an ortho and for a headache you are referred to a neuro.
With all these, your symptoms continue with more drain on your financial resources, not to speak of your mental agony. You are finally left to fend for yourselves, pcik up tips from here and there, become your own doctor and cure yourself.
This blog therefore invites your comments. You can also air your symptoms and experiences so that fellow readers can learn and share their opinions. This may aid in finding a solution to illness. But at the same time one must note that the opinions given may not be expert advices and are only a pointer to one to take steps to cure oneself.
With all these, your symptoms continue with more drain on your financial resources, not to speak of your mental agony. You are finally left to fend for yourselves, pcik up tips from here and there, become your own doctor and cure yourself.
This blog therefore invites your comments. You can also air your symptoms and experiences so that fellow readers can learn and share their opinions. This may aid in finding a solution to illness. But at the same time one must note that the opinions given may not be expert advices and are only a pointer to one to take steps to cure oneself.
Thursday, November 15, 2007
TIPS FOR GOOD HEALTH
1. Think positive always because it is all in the mind.
2. Maintain a good diet. Good diet must include lot of green vegetables. Reduce oil in your food to the bare minimum. Avoid fried food and fat intake.
3. Exercise regularly. Go for at least 45 minutes of walk every day. Walk to the nearby shops and do not take your two-wheeler. Do house chores like dusting, cooking, dishwashing, cleaning etc. whenever it is possible.
4. Maintain a clean surrounding and prevent your neighbours from littering your neighbourhood.
5. Think well of others. As you sow you reap.
6. Avoid smoking and drinking alcohols. Keep coffee and tea to the minimum.
7. Avoid outside and hotel foods as much as possible.
8. Know the nutrients in your food. This will help you to adjust your food accordingly.
9. Practise breathing exercises and yoga. It will help to keep calm and avoid stress.
10.Have adequate sleep as per your body's requirement. This will rest your nerves and keep it fresh.
2. Maintain a good diet. Good diet must include lot of green vegetables. Reduce oil in your food to the bare minimum. Avoid fried food and fat intake.
3. Exercise regularly. Go for at least 45 minutes of walk every day. Walk to the nearby shops and do not take your two-wheeler. Do house chores like dusting, cooking, dishwashing, cleaning etc. whenever it is possible.
4. Maintain a clean surrounding and prevent your neighbours from littering your neighbourhood.
5. Think well of others. As you sow you reap.
6. Avoid smoking and drinking alcohols. Keep coffee and tea to the minimum.
7. Avoid outside and hotel foods as much as possible.
8. Know the nutrients in your food. This will help you to adjust your food accordingly.
9. Practise breathing exercises and yoga. It will help to keep calm and avoid stress.
10.Have adequate sleep as per your body's requirement. This will rest your nerves and keep it fresh.
Tuesday, November 13, 2007
TAKE CARE OF YOUR BODY
In todays frenetic pace of life one tends to neglect one's body in preference to earning money. This is particularly true of youngsters. One must listen to one's body speaking to them. In a stressful environment such as ours, one must learn to listen to one's body very early, soon after one reaches his/her twenties.
Watch out for more of such insights in this blog.
Watch out for more of such insights in this blog.
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