Sitting for too long can put you at the risk of this serious health condition

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Not moving enough can put you at risk​

If you find yourself spending a lot of time sitting still in a small area, you need to be aware. Your chance of getting a blood clot rises as you remain sedentary for a longer period of time. Any traveler who spends more than four hours in a vehicle, including a plane, car, bus, or train, is susceptible to deep vein thrombosis (DVT), which is another name for blood clots.

How critical can thrombosis be?​

Blood clots can happen to anyone who travels for more than four hours, whether they do so by plane, automobile, bus, or train. It can form in the calf veins of your legs during travel because you are sitting still in a confined space for long periods of time. However, a serious health situation can occur when a part of the blood clot breaks off and travels to the lungs. This is called a pulmonary embolism, and it may be fatal.

Dr. Raghuram Sekhar Consultant, vascular and endovascular surgery at Kokilaben Dhirubhai Ambani Hospital Mumbai, says, “The good news is there are things you can do to protect your health and reduce your risk of blood clots during periods of prolonged sitting such as during travel.”

These factors can increase your risk for blood clots​

Most people who develop blood clots have one or more other risks for blood clots, such as:
Obesity
Older age (risk increases after age 40)

Recent surgery or injury (within 3 months)

Use of estrogen-containing contraceptives

 .Hormone replacement therapy (medical treatment in which hormones are given to reduce the effects of menopause)

Pregnancy and the postpartum period (up to 3 months after childbirth)

Previous blood clot or a family history of blood clots

Active cancer or recent cancer treatment

Limited mobility (for example, a leg cast)

Varicose veins

Recognizing the symptoms​

About 50% of people with DVT have no symptoms at all. The following are the most common symptoms of clots that occur in the affected part of the body (leg/arm/lungs)

1. Swelling of the leg or arm

2. Pain or tenderness that you can’t explain

3. Pulmonary Embolism: Breathlessness of recent origin

How to protect yourself and reduce your risk of blood clots during sedentary periods​

Move your legs frequently when on long trips and exercise your calf muscles to improve the flow of blood.

If you’ve been sitting for a long time, take a break to stretch your legs. Pulling each knee up toward the chest and holding it there with your hands on your lower leg for 15 seconds, and repeating up to 10 times during prolonged sedentary periods helps to improve the flow of blood in your legs.

If you are at risk, talk with your doctor to learn more about how to prevent blood clots. For instance, wearing progressive compression stockings may help some people.

 

Signs that indicate extremely low vitamin B12 in the body

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Low levels of vitamin B12 in the body can be extremely harmful​

Vitamin B12, also known as cobalamin, is an essential nutrient that plays a crucial role in various bodily functions. It is necessary for the production of red blood cells, the maintenance of a healthy nervous system, and the synthesis of DNA. Since our bodies cannot produce vitamin B12 on their own, we must obtain it through our diet or supplements.

What is the normal level of vitamin B12 a human body should have?​

Vitamin B12 levels above 300 pg/mL are considered to be normal. A vitamin B12 level of less than 200 pg/mL is considered to be deficient. When vitamin B12 levels drop significantly, it can lead to a condition known as vitamin B12 deficiency. This deficiency can have serious health consequences if left untreated.

Fatigue and weakness​

One of the most common and early signs of vitamin B12 deficiency is fatigue and weakness. This occurs because vitamin B12 plays a crucial role in the production of red blood cells, which are responsible for carrying oxygen throughout the body. Without enough red blood cells, tissues and organs do not receive an adequate oxygen supply, leading to fatigue and weakness. Individuals with low B12 levels often describe feeling tired, sluggish, and lacking in energy, even after a full night's sleep.

Cognitive decline​

Vitamin B12 is essential for maintaining a healthy nervous system, including the brain. Low B12 levels can affect cognitive functions, leading to difficulties in concentration, memory problems, and mental fogginess. In severe cases, it may even result in mood disturbances, such as depression and irritability. These cognitive impairments can impact daily life and overall well-being, making it crucial to address B12 deficiency promptly.

Numbness and tingling sensations​

Another hallmark sign of extremely low vitamin B12 levels is numbness and tingling sensations, particularly in the hands and feet. This condition, known as peripheral neuropathy, occurs because B12 deficiency can damage the myelin sheath that surrounds nerves. As a result, the nerves cannot transmit signals properly, leading to sensations of tingling, burning, or numbness. Over time, this can progress to more severe symptoms, such as muscle weakness and difficulty with balance and coordination.

Vision problems​

In some cases, vitamin B12 deficiency can lead to vision problems. Optic neuropathy, a condition in which the optic nerve is damaged, can occur due to low B12 levels. This can result in blurred or disturbed vision, difficulty in distinguishing colors, and even vision loss in severe cases. While not a common symptom, it underscores the importance of addressing B12 deficiency promptly to prevent further complications.

Mouth ulcers​

Oral symptoms can also be indicative of vitamin B12 deficiency. Individuals with low B12 levels may experience glossitis, which is the inflammation of the tongue. This can make the tongue appear swollen, red, and shiny. Additionally, mouth ulcers or canker sores may develop, causing discomfort and pain while eating or speaking. These oral symptoms can be among the early signs of B12 deficiency.

Difficulty walking and balance issues​

As vitamin B12 deficiency progresses, it can lead to neurological symptoms, including difficulty walking and balance issues. This occurs due to the damage to the nerves that control muscle movement and coordination. Individuals with severe B12 deficiency may experience muscle weakness, stumbling, and an unsteady gait, making them more prone to falls and injuries.

Pale skin​

A deficiency in vitamin B12 can also manifest in changes to the skin's appearance. Anemia resulting from B12 deficiency can lead to a pale or jaundiced (yellowish) complexion. This occurs because the red blood cells produced in the absence of sufficient B12 can be abnormally large and fragile, leading to their early breakdown and a decrease in the number of healthy red blood cells in circulation. This can give the skin a pale or yellowish hue, a condition known as "megaloblastic anemia."

Can mobile radiation cause brain tumors?

  Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Can my mobile phone cause a tumor?​

The potential link between mobile phone radiation and brain tumors has been a subject of ongoing scientific research and public concern for several decades.

While the majority of studies conducted to date have not definitively established a causal relationship between mobile phone radiation and brain tumors, it is essential to examine the existing evidence and understand the complexities of this issue.

​Ionizing and non-ionizing radiation​

Mobile phones emit non-ionizing radiofrequency electromagnetic fields (RF-EMFs), which are much less energetic than ionizing radiation, such as X-rays or gamma rays. Ionizing radiation has enough energy to remove tightly bound electrons from atoms and molecules, leading to DNA damage and an increased risk of cancer.

Non-ionizing radiation, like that emitted by mobile phones, lacks the energy required for such direct DNA damage. However, concerns have arisen due to the potential for RF-EMFs to heat tissues and the possibility of indirect biological effects.

What studies have found​

Several epidemiological studies have investigated the relationship between mobile phone use and the risk of brain tumors. The Interphone study, one of the largest and most comprehensive of these studies, involved 13 countries and found no overall increased risk of glioma or meningioma, the two most common types of brain tumors, associated with mobile phone use.

What does WHO say?​

Similarly, the World Health Organization's International Agency for Research on Cancer (IARC) classified RF-EMFs as "possibly carcinogenic to humans" (Group 2B) in 2011 based on limited evidence suggesting a potential link between mobile phone use and glioma. This classification did not conclude that mobile phone radiation definitively causes brain tumors but rather indicated that there were some concerns warranting further investigation

Findings from animal studies​

It's worth noting that animal studies have not provided conclusive evidence of a causal link between mobile phone radiation and brain tumors, although some studies have reported biological effects, such as DNA damage and increased tumor incidence in rodents exposed to high levels of RF-EMFs.

What’s the takeaway?​

While there is ongoing research and debate, the current scientific consensus does not definitively support a causal relationship between mobile phone radiation and brain tumors.

Given the potential for long latency periods in cancer development, continued research is necessary to monitor the effects of long-term and evolving mobile phone use patterns. It is also prudent for individuals to follow recommended guidelines for safe mobile phone use, such as using hands-free devices and limiting exposure, especially among children and adolescents.

Common mistakes after meals that cause poor gut health and weight gain

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Things to avoid after having a meal for better health

After enjoying a sumptuous meal, it's natural to unwind and relax. You might feel like hitting the bed right away or sipping that cuppa for better digestion. However, some common post-meal habits can negatively impact digestion, overall health, and well-being. We all make these common mistakes after meals from time to time, but becoming aware of them is the first step towards healthier post-meal habits. By avoiding these pitfalls and making mindful choices, you can support better digestion, overall health, and well-being and can also eventually promote weight loss. Remember that listening to your body and practicing moderation are keys to feeling your best after a satisfying meal.

Immediately indulging in vigorous activity

Engaging in vigorous physical activity immediately after eating can disrupt the digestive process. This is because your body directs blood flow to the muscles you're using during those physical activities, diverting it away from the digestive organs. This diversion of blood flow can potentially lead to stomach discomfort, cramping, and sluggish digestion.
To promote optimal digestion and avoid these issues, it's advisable to wait at least an hour after eating before engaging in intense physical activity. During this time, your body can focus on digesting the food you've consumed, breaking it down efficiently, and absorbing essential nutrients. This not only helps prevent discomfort but also supports your overall health and energy levels during exercise. So, remember to be patient and give your body the time it needs to process your meal before hitting the gym or engaging in vigorous activities.

Drinking too much water

Staying adequately hydrated is undoubtedly essential for overall health, but it's crucial to strike a balance when it comes to water consumption immediately after a meal. Drinking excessive amounts of water right after eating can potentially have adverse effects on your digestion process by diluting stomach acid, which plays a crucial role in breaking down food.
Instead of gulping down large quantities of water immediately after a meal, consider adopting a more mindful approach to hydration. Sipping water during your meal can help you stay hydrated without overwhelming your digestive system. This allows your body to maintain an appropriate level of stomach acid concentration for effective digestion. Furthermore, it's recommended to wait approximately 30 minutes after your meal before resuming your regular hydration routine. This short delay gives your stomach ample time to begin the digestion process without the interference of excess water

Lying Down

Lying down immediately after consuming a meal is a habit that can potentially lead to discomfort, heartburn, and acid reflux, which can disrupt the digestive process. To mitigate these risks and promote optimal digestion, it's advisable to maintain an upright position for an extended period after eating, ideally for at least two to three hours. By staying upright, you allow gravity to assist in moving food through your digestive tract more effectively. This helps prevent stomach acid from flowing back into the esophagus, reducing the likelihood of heartburn and acid reflux. Instead, sitting in a reclined or partially upright position can provide comfort while still minimizing the risk of digestive discomfort.

Consuming caffeine

Caffeine, often found in popular beverages like coffee and tea, can exert an influence on the absorption of essential minerals and nutrients, particularly iron and calcium. This interference with nutrient absorption is a noteworthy concern for those who regularly enjoy these caffeinated drinks. To address this issue and maximize nutrient uptake, it's advisable to consider a prudent approach to your caffeine consumption. helpful strategy is to introduce a buffer period of approximately one hour following a meal before partaking in these beverages. This delay allows your body sufficient time to digest and absorb the nutrients from your meal without the potential interference caused by caffeine.

Skipping dental hygiene

Neglecting proper oral hygiene practices after eating poses a substantial risk to your dental health, potentially leading to detrimental consequences for your teeth and gums. When food particles are left lingering on your teeth and in the spaces between, they create an environment ripe for the development of cavities and gum disease. To safeguard your oral health it is advisable to adopt steps like brushing and flossing. Brushing helps remove food residue and prevent the formation of plaque while flossing ensures that no debris remains trapped between your teeth and along the gumline.

 

What to do when cancer runs in the family?

 Source: TIMESOFINDIA.COM | Last updated on -Sep 3, 2023, 11:00 IST

Family history can suggest if you have a cancer risk​

There is a very close bond between health risks and the diseases that run in your family. One of the most important diseases that has a very strong presence within families is cancer. "There are many genetic syndromes or hereditary family syndromes which predisposes every individual of that family, every family member is at more cancer risk than an average person who does not have a family history of cancer," says Dr. Pooja Babbar, Consultant - Medical Oncology, CK Birla Hospital, Gurugram.

Family history increases the risk by 5 to 10 times​

"So, if there is a member in the family who has cancer, the other members are at least 5 to 10 times at a higher risk of contracting a cancer," explains Dr. Babbar. "Each gene in our body has 2 functional copies, and for a cellular pathway to be defective, it needs both these copies to be corrupted, called as Knudson two-hit hypothesis. When one inherits a defective copy from the parents, only one further copy needs to get corrupted for the cellular pathway to go haywire, contrary to two ‘hits’ required for normal person," explains Dr. Bhuvan Chugh, Senior Consultant - Medical Oncology, Max Hospital Gurugram.

First relatives are more at risk​

As per Dr. Sunny Jain, Oncologist, Marengo Asia Hospitals, Faridabad, "if cancer runs in the family, then the concerned first relative means daughter of the mother right, mother's mother, or son or brother. These are the 1st relatives and obviously the siblings around. They should be more vigilant. They should meet the genetic counselor who will actually do the chemo typing and gene analysis and will get to know whether the kids, let me call over here, do have the affected or the defected copy of a gene or not."

These three things should be considered​

Dr. Babbar explains that if cancer runs in the family, we have to take three things into consideration, the age of the person who gets the cancer, the number of members in the family who get the cancer, and the type of cancer.

Genetic testing​

It is important to have genetic testing for the cancer. "The best genetic test should be done in a person who is suffering from cancer because the chance of getting a gene mutation in that particular person is the highest. So, for example, there are four members in the family, and one female has breast cancer. So, the ideal person to first test for a genetic syndrome is the female herself. If she comes positive then we have to test the other members of the family for the same gene and then we have to advise if they come positive what they need to do.

Are all cancers inherited?​

"Not all of these mutations are inherited or passed down the family lines. The mutations which are passed down the family lines are called hereditary mutations. Certain hereditary mutations predispose an individual to a much greater risk of developing cancer as compared to the general population," says Dr. Chugh. "The most common of hereditary gene defects is BRCA (Breast Cancer Related Gene) part of the Hereditary Breast and Ovarian Cancer Syndrome. The presence of a defective BRCA gene predisposes women to a higher risk of ovarian and breast Cancers. It also increases the risk of pancreatic cancers in both males and females and prostate cancers in males. The BRCA gene is an important gene in the DNA repair pathway. DNA defects occur frequently during replication and these errors are repaired by genes such as BRCA, and defects in these genes cause DNA errors to accumulate and cellular pathways to be affected leading to the onset of cancer," he adds.

Heart health: Try these simple tests at home to determine how healthy your heart is

 Source:TIMESOFINDIA.COM | Last updated on -Aug 29, 2023, 14:08

How healthy is your heart?​

With the increasing number of heart diseases or heart attacks, especially among people in the younger age group, it is important to be aware of your heart health and keep a check on it. But how to do a heart check-up at home? Here are a few safe and simple tests that you can try at home. However, it is important to consult your doctor first, especially if you have any pre-existing health condition.

​Stair test​

Do you get breathless while walking up the stairs? The stair test can help determine how optimal your heart health is. A person with a healthy heart should not take more than one and a half minutes to climb four flights of stairs, according to Medanta. Failing to do so may indicate that your heart health is suboptimal. Consult your doctor for a proper diagnosis.

​Check your heart rate​

“To examine your pulse rate at home, you need to place your middle finger and index finger of your right hand on the inner wrist of your left hand to feel the tapping sound of your heartbeat. Next, you need to take a second watch and count the number of taps or pulses for 10 seconds. The number of taps should be further multiplied by six to deduce the heartbeat rate for one minute. A normal pulse measures between 60 and 100 beats a minute, and if your heart beat rate is above or below the regular count, it's time that you seek medical consultation,” Medanta explains.

Aerobic exercises​

If you feel breathlessness while performing light aerobic exercises, there is a high chance that you might have some underlying heart condition. You may also experience fatigue after performing such exercises because an adequate amount of oxygen does not reach down your muscles. It is important to consult your doctor before performing any such test, especially if you have any health problems.

​Signs and symptoms of an unhealthy heart​

Apart from the above mentioned tests, here are some signs that indicate your heart might be unhealthy:

Swollen feet, ankles and lower legs

Lack of stamina

Light-headedness

Discomfort in the chest

Left shoulder and left arm pain

Heartburn or back pain

Sexual health issues

Sleep apnoea

Blue or pale gray skin color

Pain in toes

Tips to keep your heart healthy​

A healthy heart calls for a healthy lifestyle. This includes working out on a daily basis, staying hydrated, managing your blood pressure, cholesterol, and diabetes; and quitting smoking and restricting alcohol intake.

Walking just 4,000 steps daily can prevent heart attack and increase lifespan

 Source: TIMESOFINDIA.COM | Last updated on -Aug 24, 2023, 18:00  

While the debate over 10,000 steps is on, this study is a breather!​

A new study in the European Journal of Preventive Cardiology has shed light on the number of steps one needs to walk in order to stay fit. The study says walking for 3,967 steps a day can also give you immense health benefits. It can reduce the risk of all-cause mortality and heart disease-related deaths. For the meta-analysis, the researchers analyzed 17 studies with almost 227,000 participants. 4,000 steps equal to almost 3 km.

What did the researchers find?​

The researchers found that for every 1000-step increment in walking steps a significant reduction in all-cause mortality was found. "...we showed that a 1000-step increment correlated with a significant reduction of all-cause mortality of 15%, and similarly, a 500-step increment correlated with a reduced risk of CV mortality of 7%," the researchers have said.

There is no fixed rule for this!​

“With regards to the number of steps needed for walking, there is no one size fits all,” says Dr. V Mohan - Chairman and Chief Diabetologist of Dr. Mohan's Diabetes Specialities Centre. “Any number of steps is better than no steps obviously. A minimum should be at least 4000 to 7000 steps per day. On average, a person with a sedentary lifestyle will get 2,000 steps a day. So 4,000 steps a day will be a good start,” the expert adds.

​It is always better to increase the number of steps​

“However, it is better to try increasing the number of steps per day to 10,000 steps for younger people,” advises Dr. Mohan. “A brisk morning walk can give between 4,000 to 5,000 steps and thereafter if one takes effort one can easily complete the remaining 4,000 to 5,000 steps,” he briefly estimates the number of walking steps. Walking helps to not only keep you fit but also reduce weight for those who are overweight, control Diabetes and BP, and reduce heart problems apart from helping in digestion, says Dr. Mohan.

There is no upper limit!​

Dr. Mohan recommends that there is no upper limit for the number of steps as some people do 15,000 to 20,000 steps per day and claim that they don't feel tired and feel fit. On the other hand, in older people and people with comorbidities like heart problems, even getting 10000 steps will be difficult. The expert recommends to choose one’s own fitness routine as per the body’s ability to do it.

What is the ideal time to walk?​

“There are no fixed timing for walking. There are morning people who prefer walking as air is fresh and less polluted and then there are people who prefer to do a relaxed evening walk or walk after dinner and they claim that it helps in their digestion and brings down the sugar levels, particularly to the next day's fasting blood sugar,” Dr. Mohan gives examples. “The time for walking depends on various factors like job, lifestyle habits and many other factors. If within 24 hrs, one is able to get enough time for exercise, that is all that is needed,” he advises.

​Are there any precautions to be taken?​

Dr. Mohan recommends that older people with hearing problems may not be able to hear the traffic sounds and have weak eyesight, so it is better for them to walk when there is sufficient light and they should walk with care. People who may not be steady while walking may need a walking stick or support to prevent falls. Walking after a heavy meal and that too walking uphill may produce angina (chest pain) in those who have heart problems and such people need to be careful about this. Always good to have a 5 to 8-minute warm-up and cool-down time before and after walking. People who have diabetes, and are at risk of hypoglycemia may consider having a light snack before going for a walk in order to prevent low-sugar reactions. Follow these basic rules to improve your life.