Suffering from Insomnia? Here are 5 ways to treat it!

Blog-Image_1_24th-AugInsomnia is irritating and it kind of makes you groggy! If you have trouble sleeping, here are some tips to prevent insomnia and have a sound, deep sleep!

  1. Exercise – To have a great sleep, sweat it out! Hit the gym in the morning or go for a jog in the evening, so that your body gets tired and you go to sleep immediately! The best recommended time to exercise is 4-5 hours before sleep. Remember not to work out too much during this hour, but opt for cycling, brisk walking or even basic yoga asanas, as they can help you have a sound sleep at night.
  2. Avoid coffee and nicotine – Refrain from caffeine and nicotine, especially during bedtime, as they can block certain sleep-inducing chemicals, and can make you awake all night! Also, if you are an avid smoker, try not to smoke during bedtime, as it can affect your sleeping pattern.
  3. Check your medications – Your medicines might be the culprit behind your sleep! Thyroid medication, antidepressants and other drugs can interfere with your sleep. Check with your doctor before you start any new medicine as they can have an impact on your sleeping cycle.
  4. Maintain a healthy weight – Your sleep-related hormone levels get disturbed if you are overweight, and you can develop major sleep-related issues due to that.
  5. Manage stress – Stress can be a major reason for insomnia, find ways to manage your stress, so that you can enjoy a peaceful sleep. You can either join a yoga class or do meditation on your own to relax your mind. Don’t let stress keep you up at nights!

Insomnia can take a major toll on your health, so don’t take it lightly! Consult a doctor if the problem still persists, as there could be other numerous reasons behind your sleepless nights!  Take care and sleep well!

 

World Heart Day: Your Guide To A Healthy Heart

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Your heart is the most vital organ that pumps blood throughout the body!

This World Heart Day, take proper care of your heart’s health and embark on a heart-healthy journey!

  1. Watch What You Eat

Satiating your taste buds is definitely important, but not at the cost of your health! Make sure you eat a healthy diet for a healthy heart! Reduce your fat and cholesterol intake and incorporate fruits and veggies in your diet for better heart health.

  1. On Your Mark, Get Set….Walk!

Every step you take is beneficial for your heart! According to reports, walking briskly has also said to lower your risk of high blood pressure, high cholesterol and diabetes.  Try to get your heart rate over 100 in a day for at least 45minutes, or try to walk at least 10,000 steps daily.

  1. Don’t Underestimate The Power Of Sleeping

You should at least get 8 hours of sleep at night to avoid heart diseases. If you are not getting this recommended amount of sleep, your heart rate becomes fast and blood pressure becomes high, therefore sleeping is vital to avoid the risk of heart diseases and heart attack.

  1. Know Your Numbers

From blood pressure to blood glucose, and cholesterol levels to waist size, you should know all your numbers, starting from age 20! You can talk to your doctor about your numbers and know your risk factors, take time to understand these numbers and act upon it!

Extend your heart’s life by following these simple tips! To know the exact status of your heart, you can also avail Oncquest’s Fitness Health Package at half the market price! This will give you a detailed overview of your heart! Not just this, you can easily view your reports online and get samples collected from your doorstep!

Give your heart the care it deserves!

Myths and Facts About Hepatitis C

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Hepatitis C is an infection caused by a virus that attacks the liver and leads to inflammation. According to WHO, an estimated 71 million people have chronic hepatitis C infection, globally.

This World Hepatitis Day, let’s clear out all the myths and know the real facts about Hep C!

  1. Myth – You know if you have Hep C

Fact – You can have Hep C and not know about it

Since there are hardly any early signs of Hep C, people who have this infection might not know that they have it. People usually discover it when they have severe illness like liver disease and kidney problems.

  1. Myth – There’s a vaccine for Hepatitis C

Fact – There’s NO vaccine for Hepatitis C

People assume that there is a vaccine for Hepatitis C, but in reality, there isn’t one developed as of now.  Though, there are vaccines for Hepatitis A and B, but not for Hep C.

If you or someone you know has Hep C, getting tested and vaccinated for Hep A and B is recommended by experts, as Hep A and B along with Hep C can increase your chances of getting sick.

  1. Myth – Hepatitis is an STD

Fact – It is not a sexually transmitted disease

If you are in contact with an infected person’s blood, then you can get the virus. In very rare case, Hepatitis C is spread through sexual contact. It’s not an STD, and doesn’t spread through fluids like semen and saliva. The virus in these fluids is found in very small amounts, the main reason is blood to blood contact with the infected person.

  1. Myth – Hep C is a death sentence

Fact – Hep C is NOT a death sentence

According to HCVAdvocate.org, 90% of people living with chronic Hep C would have long and productive lives. Only a small percentage would develop some serious liver disease. To manage the virus, it is imperative to go to your doctor for the regular monitoring.

Don’t jump to conclusions when it comes to Hepatitis C! Know all the facts and keep everyone around informed!

Simple Tips To Keep Your Heart Healthy!

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Today’s desk jobs, sedentary lifestyle and workplace pressures escalate stress levels, taking a toll on one’s heart. Not only old people, but youngsters are also prone to these heart diseases.

Here we bring some simple tips to make your heart happier & healthier!

  1. Quit Smoking – This has to be the first step towards a healthier heart! The risk of heart disease reduces by 50 percent, as soon as one quits smoking. WHO also reports that the risk of coronary heart disease in non-smokers is about half that of a smoker’s.  So, before you pick that next cigarette, remind yourself of all the health risks associated with it. It’s high time you take your health seriously!
  2. Watch your weight – Being overweight can double your risk of heart diseases. So, get up, move a little – take stairs instead of lifts, stick to a healthy, balanced diet and be physically active. Don’t lose those extra kilos for anyone but you; your heart will thank you later!
  3. Don’t sit for too long – Sitting for long hours at one place can increase your risk of various diseases, including heart ailments. Even if your job involves sitting all day, don’t forget to get up and go for a walk every hour.
  4. Get enough sleep – No matter what your age is, getting enough sleep is the key to keep your heart healthy! 7-8 hours of sleep is imperative to keep all cardiovascular diseases at bay!
  5. Look after your mental health – Depression is not taken seriously in our country, but the truth is that people with depression have a higher chance of heart diseases. Therefore, look after your mental health, if you feel stressed, talk to your family/friends. Don’t let depression become a threat to your health.

Take care of yourself and let your heart be happy!

Increasing Prevalence of Diseases in India

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Unhealthy diet, sedentary lifestyle and alcohol consumption have led to a sharp rise in the number of diseases in India.

According to World Health Organization (WHO), 1 in 4 Indians are at risk of dying from non-communicable diseases (NCDs) like heart diseases, lung & respiratory diseases, high blood pressure and Cancers, before they turn 70!

Communicable diseases like cholera, malaria and polio have been replaced by lifestyle diseases.

Do you know that heart diseases have become the number one cause of death in India?  It is shocking, but true! Not only heart diseases, but thyroid and kidney related diseases are also increasing day by day.  According to the reports by Indian Thyroid Society, 1 in every 10 adults suffer from hypothyroidism in India, and 1 in 10 adults also suffer from chronic kidney disease, according to Sanjay K. Agarwal, Head of Nephrology, AIIMS.

Younger lot is experiencing more and more diseases because of the lifestyle they are living, and also because younger people hardly go for preventive check-ups in India.

The earlier the disease is diagnosed, the easier the treatment becomes! So, to avoid such diseases, people must go for preventive check-ups and take proper cautions.

Fitness Health Package by Oncquest is an easy and convenient package to protect you and your loved ones’ health. This package is at half the MRP Price, and includes all tests from kidney function test, thyroid profile test, blood test to lipid profile test and more.  With this package, you can get tested at the comfort of your home as they have the option of home collection service, and also you don’t have to travel long distances to take your reports as they are available online!

A delayed diagnosis is harmful for your health. Make regular check-ups a part of your life, because there’s nothing more important and precious than your health!

5 Things You Can Do To Prevent Cancer

 

Blog-image_2 (2)People often blame their luck, when it comes to Cancer. But instead of bad luck, our lifestyle & food habits play a bigger role in giving birth to Cancer!

Most of the Cancers are lifestyle related, and with appropriate changes, you can easily reduce the risk of developing Cancer.

Below are some of the things you can do to keep Cancer at bay:

  1. Eat lots of fruits and vegetables – Diet plays a crucial role in your overall health. If you eat the right food, your chances of getting diseases become lesser. Garlic, broccoli, green tea, red grapes, tomatoes are some of the things you should eat to lower your risk of Cancer.
  1. Be physically active – Being physically active doesn’t mean going to the gym and lifting heavy weights! If you are not a gym person, take up any other activity which you enjoy, like yoga, dancing, boxing, etc. You can also make small lifestyle changes like taking stairs instead of the lift; this will result in maintaining a proper weight and thus lowering your risk of Breast, Colon and many other Cancers.
  1. Say no to smoking – Everyone knows smoking is not good for health. In fact, it is one of the leading causes of Cancer, worldwide! Not only Lung Cancer, but Liver, Kidney, Pancreas, Colon and other Cancers are also related to smoking. Quit smoking and lead a healthy life now!
  1. Avoid packaged foods – Packaged foods have high levels of sugar and sodium, which is very bad for your health! These foods are surely less time consuming, but can increase your Cancer risk. Stay away from packaged foods!
  1. Limit your alcohol intake – Regular consumption of alcohol can damage your liver, and would also increase your chance of Liver, Pancreatic, Breast & Mouth Cancer. Drink it occasionally, if you can’t quit alcohol completely!

Start taking control of your health; make informed & healthy choices to reduce the risk of Cancer!

 

You Should Never Skip Your Breakfast. Here’s why!

We are always in a hurry in the morning to reach our respective destinations, because of which most of us do not get time to eat our breakfast peacefully and we tend to skip it. However, breakfast is an important meal of a day and should not be skipped. Many studies have linked eating breakfast to good health, including better memory and concentration, lowered bad cholesterol levels, etc.

Ideal Breakfast: High in protein and fiber and low in fat and carbohydrates.

Your breakfast should be limited to 400-500 calories. You may include eggs, sprouts, fruits, whole wheat cereals, or bread instead of sausages, refined bread, waffles, fries, junk food and pancakes.

So, what happens when you skip breakfast every day?

  1. Lack of energy – Since breakfast is the first meal of the day after a long night of fasting, skipping it may leave you feeling tired all day long. Breakfast kick-starts your day by giving you enough energy to perform daily functions.
  1. Makes you feel hungry – If you skip breakfast, you’re definitely going to feel hungry before your lunch time and you may end up eating unhealthy snacks which are high in fat and sugar. Eventually, it can contribute to weight-gain.
  1. Your metabolism will drop – Metabolism is defined as the rate at which you burn calories for daily life functions. High metabolic rate would mean faster ability to burn calories. Breakfast boosts up your metabolism, which helps you maintain a healthy weight.
  1. Weight gain – Skipping breakfast could be one of the culprits for your weight-gain. Since not having breakfast slows down your metabolism which ultimately results in an increase in hunger pangs. You may feel fatigued and would not engage much in physical activity.

Therefore, breakfast is an important meal of the day and should not be missed out for a healthy body. Even if you have a schedule that does not allow you a peaceful breakfast, then also go for on-the-go breakfast options like cereal bars, protein shakes or low-fat yogurt.

9 Dos and Don’ts for Managing Type 2 Diabetes

With a busy life, it gets difficult to manage Diabetes especially in the case of Type 2 Diabetes. Therefore, it is better to organize a daily schedule which doesn’t let Diabetes become a hindrance in enjoying your life. Here are 9 dos and don’ts to keep you on track with Diabetes.

9 Dos and Don’ts for Managing Type 2 Diabetes

  1. Do check your blood sugar daily: Stay in tune with your body with the help of regular blood sugar checks. Ignorance isn’t bliss when it comes to improving your blood sugar control. Doctors recommend checking the blood sugar level before meals and two hours after meals. Also, checking blood sugar levels after exercising and when you’re in stress is a good habit which helps you know your body’s reaction in a better way.
  1. Do take enough proteins: It’s important to maintain a proper carb-to-protein ratio in every meal. Not taking enough proteins in your diet can lead to elevated blood sugar levels. The American Diabetic Association recommends plant-based proteins such as beans and lentils and animal-based proteins like poultry, fish and eggs.
  1. Do follow-up with your doctor: For a chronic condition like Type 2 Diabetes, it’s important to follow your doctor’s advice. While going to your doctor, take down your daily blood sugar numbers and ask your doubts if you have any.
  1. Don’t abandon carbohydrates: Carbohydrates can be a part of a healthy diet. It’s true that carbohydrates can make your blood sugar rise. However, they are an important part of a nutritious diet. You should include a moderate quantity of good carbs such as whole-grain foods and fruits.
  1. Do treat yourself occasionally: Having Diabetes doesn’t mean that you can’t have your favorite foods. Treating yourself with your favorite chocolate cake occasionally is perfectly fine. Of course, you have to look at the portion of what you’re eating. The key to manage Diabetes is to plan your meals accordingly and choosing healthier options.
  1. Don’t get dehydrated: Being hydrated is important, especially if you’re managing Type 2 Diabetes since water helps in lowering blood sugar level by diluting your blood. It’s convenient to keep a bottle through which you can drink anytime of the day.
  1. Do manage stress: As American Diabetes Association says stress makes your body produce more sugar. Also, when you’re stressed out, you’re more likely to ignore your body. You can manage your stress with the help of some breathing exercises and regular exercises.
  1. Don’t neglect exercise:  Maintaining a healthy weight and managing Diabetes go hand in hand. Regular exercise helps you in lowering blood sugar.
  1. Do commit to no-smoking: Smoking can worsen your Diabetes and creates problems with medication dosages. Smoking also increases certain complications like heart problems, kidney diseases, etc. That’s why; smoking is a big no for a Diabetic person.

Hence, we can conclude that along with necessary medication Diabetes can be managed through dietary intervention and also with regular exercise. Keep a check on your Diabetes with routine checkups. To book an appointment for a checkup, call 011-30611467/432! You can also avail home collection services to get checked at the comfort of your home.

7 Surprising Facts About Cholesterol

The cholesterol numbers of an individual can tell a lot about his health, especially their potential risk for heart diseases. Think you know all about this waxy, fat-like substance found in your cells? Think again! We’re sure you wouldn’t have known these facts about cholesterol ever before.

7 Surprising Facts About Cholesterol

1. It’s impossible to live without cholesterol – We all have cholesterol in our bodies since our birth. It is essential for the proper functioning of our hormones and cells. In fact, it also acts as a building block for the body’s cell. It helps the liver to make acids which are required to process fat.

2. One in three individuals has high cholesterol – High cholesterol is the main culprit of cardiovascular diseases and hypertension. Nowadays the average age of people affected by heart diseases has also reduced. At least 75% of India’s population have abnormal levels of cholesterol. Hence, people in their 20s should get their cholesterol checked regularly.

3. High cholesterol can be hereditary – Genetics is the main influencing factor for high levels of LDL or bad cholesterol. In fact, only 25% of cholesterol is due to diet and other lifestyle factors while 74% of cholesterol is due to genes.

4. Children too can have high cholesterol – Contrary to what most of us think that high cholesterol is an adult issue, children too get affected by it. As suggested by the National Health Institute, kids should get a cholesterol screening starting at the age of 10.

5. Sweating can make your good cholesterol rise – Health experts recommend 30 minutes of exercise daily to fight bad cholesterol. As resulted in a study published in the International Journal of Sports Medicine, high-intensity interval training for three weeks was associated with an increase of women’s HDL levels by 21 percent and lowered their triglycerides by 18 percent.

6. High cholesterol is visible – Those reddish-yellowish bumps or patches on your skin (known as Xanthomas in medical terms) are a sign of high cholesterol. They vary in size and can appear anywhere on the body. They are more likely to be seen in older people or those who have diabetes.

7. Women have fluctuating cholesterol levels during their lifetime – Women may experience a roller coaster ride in their cholesterol levels over their lifespan. Pregnant women may have high cholesterol to support baby’s brain development. However, they may come back to normal post-pregnancy. As they age, their LDL level gradually goes up and their HDL levels decline.
It’s important to get your cholesterol checked at regular intervals to take steps for prevention and treatment. Book a test now to know about your HDL (good), LDL (bad) or triglyceride levels. To get hassle-free, lab-like tests at home, call – 011-30611467/432.

5 Signs That Your Heart Could Be In Trouble

Let’s get our facts about heart disease clear. A heart attack doesn’t just happen to older people; one can get it at an age as early as 25. Heart issues can be sudden or there may be cases which can give you signals about your heart’s health. Other than knowing your cholesterol and blood pressure numbers, be on the lookout for one or more of these potential troubles.

5 Signs That Your Heart Could Be In Trouble

  1. Chest pain or soreness: Not everyone gets a heart attack in Bollywood style; clutching your chest and dropping to the floor. Intense pressure and heaviness in your chest could be another sign of underlying cardiovascular disease. As many would relate the sharp pain to the heart attack, however, a heart attack could also be marked by subtle pain in the chest dispersing to shoulder, arm, neck and jaw. Call 911 immediately if you or someone experiences discomfort in the chest even if it is not that sharp.
  2. Shortness of breath: Breathing and functioning of the heart are very closely related. The heart pumps blood throughout the body and also gets oxygen from the lungs. If your heart is unable to pump blood, which happens during a heart attack, you’ll not be able to breathe properly. If you notice any major change in your breathing, it is advised to consult your doctor and get your heart screened.
  3. Lightheadedness: Dizziness or lightheadedness is a common symptom described by women who have suffered from a heart attack. Feeling dizzy could be a result of a blockage in your heart or valve-related issues. It is a serious concern if it is accompanied by palpitation (irregular heartbeats) and should not be ignored.
  4. Fatigue or sleepiness: As reported by some of the heart attack sufferers, they felt extremely tired during the week before the occurrence of a heart attack. Lack of sleep or irregular sleeping patterns are indirectly linked to many cardiovascular diseases. Therefore, if you feel tired all the time and have irregular sleeping patterns, it’s better to find out the real cause behind it.
  5. Symptoms like that of Flu: A lot of people complain of having indigestion and other gastrointestinal issues before getting a heart attack. Moreover, feeling nauseated, experiencing cold for a long time or sweating too much can signal insufficient blood flow. Leaving anything to chance is not a good thing. Therefore, it is better to get tested at the right and at regular intervals. It’s the best way to know about inner health.