By making changes in lifestyle, kidney diseases cannot only be prevented but also controlled in their early stages, said experts.
Himanshu Verma, Head of the Department of Nephrology at Delhi's Safdarjung Hospital, said in his presentation that the process from kidney disease to kidney failure happens in five stages.
"But it is possible to completely overcome the disease in the first and second stages. For this, first of all, it is necessary to have awareness among the patients so that the disease can be identified in the initial stage itself."
According to him, keeping the body mass index (BMI) between 20-25, walking 30 minutes a day and at least five days a week, changing lifestyle, and reducing the consumption of pain-relieving medicines, among other precautions, are effective in controlling the disease in the initial stage.
Patients with diabetes and high blood pressure would be at the highest risk of kidney disease. "This risk can be much higher for people over 60 years of age with any of these diseases."
The experts also talked about alternative treatment methods of ayurveda like Neeri KFT, a traditional ayurvedic polyherbal formulation that has been found to be effective in regulating functions of at least six genes variants causing kidney dysfunction.
In concluding remarks, Sanchit Sharma, Executive Director, of AIMIL Pharma, said the nine-day-long program experts discussed extensively how to avoid kidney diseases and how to manage them.
"This discussion shows that no standards can be fixed to prevent the disease but a dynamic approach needs to be adopted," he said.
Studies have warned that the prevalence of chronic kidney disease in India is on the rise among those dealing with chronic diseases like diabetes, high blood pressure, and heart disease.
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Fitness enthusiasts are always on the lookout for ingredients to help boost their fitness journeys. While chemical supplements are widely available in the market, the goodness of ayurvedic ingredients does not usually get the attention it deserves.
Ayurveda is a centuries-old Indian healthcare practice. It aims to maintain health and wellness by balancing the mind, body, and spirit, and it focuses more on prevention than treatment. To accomplish this, it takes a holistic approach that encompasses nutrition, exercise, and lifestyle adjustments.
Ayurvedic herbs and spices play a significant role in this approach. They are believed to give a range of health advantages, including better digestion and mental health, and actually protect your body from sickness.
Here are 5 Healthy Ingredients for Fitness Enthusiasts Shared by Dr. Kriti Soni, Head of R&D, Kapiva
Originally from India, ashwagandha (Withania somnifera) is a little woody shrub. Its roots and berries are used to make a well-known Ayurvedic medicine. It is classified as an adaptogen, which means it is believed to help your body cope with stress more effectively. Cortisol is a hormone that your adrenal glands create in response to stress, and studies have shown that ashwagandha lowers cortisol levels. Fitness enthusiasts can benefit from it to relieve stress-both physical and psychological. Ashwagandha may also improve muscle growth and blood sugar levels.
It is an ingredient that has been used extensively in Ayurvedic medicinal practices to treat a wide range of ailments. It is abundant in minerals and contains a major compound known as fulvic acid. While working out, fitness enthusiasts lose essential electrolytes that aid in regulating water balance, muscle contractions, nerve impulses, and metabolism by sweating. Shilajit is rich in certain mineral content, which has the ability to replace these electrolytes, thus maintaining physical performance and endurance.
Triphala is an Ayurvedic cure made from the three medicinal fruits listed: Amla (Emblica Officinalis, or Indian gooseberry) Bibhitaki (Terminalia Bellirica) Haritaki (Terminalia Chebula) According to research, Triphala may lessen arthritic inflammation and prevent or slow the spread of several cancers. Furthermore, Triphala is also beneficial for improved digestion and oral health. Fitness enthusiasts may benefit largely from including Triphala in their diet, as it can promote overall health and well-being. It acts as a colon toner and helps in strengthening and toning the tissues of the colon. As a result, it helps manage weight.
Another well-liked Ayurvedic treatment is turmeric It is the ingredient that gives curry its characteristic yellow color. Its primary active ingredient, curcumin, is a potent antioxidant and anti-inflammatory. Test-tube research suggests that it might be just as effective as other anti-inflammatory medications, if not more so, and without any of their negative effects. Additionally, turmeric may aid in the prevention of heart disease in part by enhancing blood flow, just as effectively as exercise or other prescribed drugs.
Cardamom (Elettaria cardamomum) is known as the "queen of spices," and has been used in Ayurvedic medicine since ancient times. According to research, those with high blood pressure may benefit from using cardamom powder to lower it. There is evidence that inhaling cardamom essential oil may improve the body's ability to absorb oxygen when exercising. Ayurvedic studies suggest that adding cardamom may lower blood pressure, improve breathing, and heal stomach ulcers. However, more human study is required before definitive conclusions can be drawn.
Ayurvedic herbs and spices have been an integral part of traditional Indian medicine for centuries. An increasing amount of scientific evidence supports their many proposed health benefits, including protection against type 2 diabetes and heart disease. Thus, adding small amounts of these ingredients may help both flavors your meals and boost your health. That said, large doses may not be suitable for everyone, so make sure to seek advice from your healthcare provider before adding Ayurvedic supplements to your fitness regimen. (Agency).
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For many people in India, especially those in the older age groups, diabetes is a lifestyle condition that they live with on a daily basis. However, diabetes is becoming more common in younger age groups as well, raising issues of public health. After China, India is the country with the second-highest prevalence of diabetes, with an estimated 77 million individuals - or roughly 1 in 11 Indians - having the disease.
Pre-diabetes is a condition or stage that precedes diabetes, where the body's blood sugar levels are elevated but not yet high enough to be classified as type 2 diabetes. The National Urban Diabetes Survey estimates that our nation has a startling 14 per cent prevalence of pre-diabetes, commonly known as borderline diabetes. Due to the absence or minimal visibility of symptoms, many people in their 30s and 40s may be pre-diabetic without even being aware of it. If diabetes runs in your family, you are at an increased risk of developing it yourself. Nevertheless, by making dietary and lifestyle changes, pre-diabetes may still be somewhat reversed and treated.
Here are some precautions and tips one can be mindful of to stay healthy as a pre-diabetic:
Move About More
Sitting is the new smoking. A sedentary lifestyle is known to increase the risk of Type 2 diabetes. Regular exercise and workouts approved by a trainer or doctor help manage pre-diabetes by lowering blood glucose levels. Moreover, being active can improve insulin sensitivity throughout the body. It can also help you manage your weight which is crucial to not slip into diabetes. Try brisk walks, jogs, and runs and gradually move to more aerobic exercises such as dance and biking/bicyling.
Did you know that being overweight, or having a body mass index over 25, can increase one's risk of developing type 2 diabetes? If you are diagnosed for pre-diabetes, gradually losing 5-10 per cent of your body weight can significantly improve your chances of delaying or reversing diabetes prevalence. Ask a trainer to help you focus on your midsection for belly fat, as a large waist circumference is known to put a person at an increased risk of diabetes.
Keep Stress at Bay
Stress can make you sick, but it can also make you pre-diabetic, or at least make your condition worse. An imbalance of stress hormones cortisol and adrenaline - known for the fight or flight response - can trigger blood glucose levels to shoot up and remain high. Make time for adequate rejuvenation on your schedule, and make sure to not pressure yourself to work like a machine. Make time for laughter and time with friends and family. Schedule time for walks, gardening or other hobbies that help you decompress.
Watch What's on Your Plate
Consider the composition of your meals. Is there an adequate balance between protein, carbohydrates, fats and necessary vitamins and minerals? For a healthy portion, pre-diabetics should fill half of their plate with non-starchy vegetables and leafy greens, and the rest with healthy carbohydrates, whole grains and lean protein. Stocking up on fibre will ensure satiety without raising blood sugar. Snack on nuts and fruit, even if they seem to be sugary. One must remember they have natural sugar.
Avoid Drinking Your Sugar
Added sugars must be avoided at all costs to avoid escalation into diabetes. Sweetened beverages can spike blood sugar levels and provide little nutritional diversity, such as protein. This includes energy drinks, soft drinks and any syrups or liquid desserts. Research says that substituting one daily serving of a sugary drink with low-calorie alternatives such as water, coffee, or tea is linked with a 2-10 per cent lower risk of diabetes. (Dr Vivek Srivastava, Senior Vice President, Zeon Lifesciences)
'Healthy lifestyle' a common phrase that has come under much scrutiny over the last couple years, has some of us checking our calorie count with every meal intake, and most of us aiming to achieve it, but never being able to. Despite alarming facts that reveal the sorry state of the Indian population's heart health, and India accounting for approximately 60 per cent of the world's heart diseases, it becomes an important consideration.
We know that hypertension, high cholesterol, diabetes, or obesity can impact our health negatively. These can be caused by our poor lifestyle choices. Our sedentary lifestyles have led to reduced levels of physical activity, coupled with the lack of moderation and imbalance in our food habits that include excess consumption of processed foods high in refined sugar, salt and high-in fat consisting of saturated and trans-fat. The key to minimising health risks is not as hard as you may think. Starting small and adopting simple dietary and lifestyle changes can help in maintaining overall heart health.
Choose Granola Bars Over Indian Dessert
We Indians have a sweet tooth and crave for something sweet with our meals, but most of the time we go overboard with the consumption of desserts which have excessive amount of sugar. Over consumption of sugar for long period of time accumulates as fat in the body causing weight gain. Even though sugar is part of our regular diet one needs to be mindful about the consumption pattern, portion sizes and should go for a snack which is more ideal.
Granola bars are a quick snack for those who need a power boost but make sure you use low amounts of sugar. Homemade granola bars can be made at home with oats, berries, edible seeds and dry fruits that are high sources of fibre and protein. Soluble fibre helps to reduce LDL levels i.e., bad cholesterol and blood pressure which will keep your heart healthy.
Swap Fruit Juices With Whole Fruits
Consuming whole fruits in the morning helps in better absorption of vitamins from the fruits. However, people choose the convenient option and consume fruit juices.
Natural and canned fruit juices are a concentrated sources of sugars without the benefit of fibre. Hence, it is advisable to include whole fruits as part of your breakfast, which have nutrients like fibre, vitamins, minerals, and phytonutrients. Seasonal fruits can be a good way to include fruits in your breakfast every day.
Choose Blended Oils Over Single Seed Oils
Our day-to-day cooking requires oil in almost all our meals, therefore choosing the right oil is a simple change for overall health. Though single seed oils like ground nut, soybean, canola etc. do have health benefits, they are not enough to provide the right balance of fatty acids which are recommended in our diet.
A healthier switch would be opting for multi-source oils, also known as blended oils. Blended oils with antioxidants have multiple benefits like providing nutrition from fats and improving immunity. It is prepared by combining two or more oils into one to obtain benefits of two oils in one. They are scientifically blended to provide good balance of MUFAs and PUFAs that help manage cholesterol.
Choosing a blended oil like Saffola Gold Blended Oil as part of your everyday diet can help in keeping your heart healthy. It has natural antioxidants that help build immunity and gives you benefits of oryzanol that helps lower your cholesterol. Additionally, it has LOSORB technology which helps in absorbing lower quantities of oil during frying compared to other cooking oils. The oil is a blend of Rice Bran Oil which is rich in MUFA and Sunflower Oil which is rich in PUFA; and hence, gives you a good balance of MUFA and PUFA, which is beneficial for your heart health.
Lower Sodium and Saturated Fat Rich Snack Foods
The American Heart Association and Indian Council of Medical Research recommend ideal consumption of sodium to be no more than 2000 mg a day. Processed foods like chips, crackers or white bread as an evening snack has become a norm amongst adults these days and these foods are usually high in sodium and saturated fat. It is important to check nutritional labels before purchasing processed foods to assess the amount of sodium and saturated fat you are consuming. You can also opt for a healthy switch and consume foods like fruits, sprouts, oats, yogurt or millet based foods for snacks.
Swap Fast Food With Healthy Alternatives
Working professionals living sedentary lifestyles tend to depend on fast food to satisfy their hunger pangs. Fast food could have excess amounts of saturated fats, refined sugar and sodium, increasing the possibility of obesity, diabetes, hypertension and cholesterol imbalance.
To counter this, a simple habit of eating healthy alternatives like hummus wrap, savoury oatmeal, and millet dosas can be relished. Chickpeas, oats, millet flour and veggies have great source of plant-based protein and fiber which improves your good gut bacteria and have low glycemic Index that helps to control blood sugar levels. Leafy vegetables like spinach, cabbage, fenugreek leaves, kale and collard greens are high in fibre, vitamins and minerals that promote overall health and heart health.
Maintaining a healthy lifestyle can seem overwhelming, especially with all the information out there. However, breaking down your health goals and making simple, easy changes to your everyday habits can help achieve a healthy lifestyle. (N. Lothungbeni Humtsoe)
Among the many benefits of maintaining heart health include the ability to live a long life, relieve symptoms of depression, and reduce the chance of dementia. According to a proverb, "With a healthy heart, the beat carries on." The path to a healthy heart is broken down by Luke Coutinho, Holistic Nutrition and Lifestyle - Integrative and Lifestyle Medicine, Founder of You Care.
Tips to Keep Your Heart Healthy
Emotional Health: Today emotional health is a no.1 priority for better heart health. Negative emotions and thoughts stimulate the flight and fight response which results in the production of cortisol. Elevated levels of cortisol are known to also elevate blood pressure, heart rate, and inflammation, all of which can harm heart health. Invest more time in healing yourself emotionally through yoga, pranayama, meditation, visualization, laughter, positive affirmations, etc.
Vitamin Breathing: One deep inhale and exhale is all it takes to calm your mind and heart. Deep breathing is known to shift our body from a state of fight and flight to a state of rest and digestion almost instantly. This makes a regular practice of deep breathing an extremely heart-healthy habit.
Anti-Inflammatory and Antioxidant-Rich Foods: The main reasons behind heart attacks are not cholesterol but inflammation and oxidative damage in the heart, blood vessels, endothelial lining, arteries, etc. Inflammation and oxidative damage are caused by the free radicals from the food that we eat, the air that we breathe, and several lifestyle choices that we make. Foods like turmeric, ginger, garlic, and black pepper - are potent foods to curb inflammation. Additionally, eat an array of differently colored fruits and berries when they are in season.
Prioritize Sleep: Poor sleep or lack of sleep can be destructive to our heart health. This is because when we sleep, the heart gets a break and works lesser. The heart is a muscle and it requires recovery. Lack of sleep also increases insulin resistance, blood pressure, and inflammation.
Stay Active: Sitting excessively is like smoking. Make sure you are physically active throughout the day. The risks of heart attacks are more in people who live inactive lifestyles. Walking, yoga, Zumba, and trekking are extremely beneficial exercises for the heart.
Cut Out Smoking: Both active and passive smoking is toxic to the heart. Smoking contributes to both oxidative damage and inflammation in the body. The chemicals emitted from cigarette cause plaque build-up in the arteries. It also depletes several vitamins and minerals and hardens the arteries.
Get more raw food in your diet for its fiber and antioxidant intake.
10 foods that will help your heart stay young and healthy
Good Quality Oils: like coconut oil, pure A2 Gir cow ghee, and mustard oil help boost good cholesterol and fight inflammation.
Omega 3-Rich Foods: Omega 3 fatty acid is an important and extremely healthy fatty acid for the heart. It helps in curbing inflammation, heals arterial walls, and boosts HDL while lowering LDL. E.g.: fatty fish, flax seeds, walnuts, and chia seeds to name a few.
Beetroot: for its ability to act as a vasodilator and high antioxidant content.
Garlic: for its inflammatory and bad cholesterol-lowering properties. It also acts as a natural blood thinner.
Organic Tea (black, white, oolong, matcha): for its high antioxidant content, especially EGCG. Also, research now finds that it holds potent cholesterol-lowering properties and can prevent plaque build-up in the arteries.
Fruits Like Grapes, Pomegranate, and Berries: for their high antioxidant content.
Vitamin E-Rich Foods: for their ability to curb inflammation, fight free radicals, cell repair, and heal arteries. It's a must-have for people who are exposed to cigarette and industrial pollution. E.g.: sunflower seeds, unsalted peanuts, avocados, almonds, and sesame.
Magnesium-Rich Foods: for their ability to boost cardiac muscle health, and blood pressure. E.g.: all nuts and seeds, green leafy vegetables, cacao.
Potassium-Rich Foods: plays a role in every heartbeat. It manages blood pressure, and cardiac muscle contractions and keeps the heart rhythm steady. E.g.: banana, avocados, pumpkin.
Vitamin K-Rich Foods: for high antioxidant properties and preventing calcification of arteries. E.g.: green leafy vegetables, broccoli, prunes, avocado.
Foods to Avoid
Refined Sugar and Refined Carbohydrate Intake: Both of them can contribute to inflammation, spike blood sugar levels and thus increase the risk of a heart attack. Also, excess of both could lead to elevated triglyceride levels. On the other hand, complex carbs like dosas, idlis, rotis, hand-pounded rice, etc are all healthy carbs and can be included in your diet for good health and preventing the risk of a heart attack. People who give up on such complex carbs end up being deficient in Vitamin K2 - which can result in the calcification of arteries.
Refined Salt: Refined salt and MSG can create inflammation in the body, elevate blood pressure and cause water retention thereby burdening the kidneys. One can opt for Himalayan pink or rock salt after they keep their health professional in the loop.
Refined Oils: Refined vegetable oils are rich in omega-6 fatty acids. Omega 6 is harmful to health as it leads to inflammation and oxidative stress in the body.
Processed and Packaged Foods: Processed and packaged foods too are causative to increased rates of heart attacks and stroke. This is again because this packaged and processed food is prepared with low-grade refined oil which increases oxidative damage and inflammation in the body.
Excessive Tea and Coffee, Alcohol: Overconsumption of tea, and coffee can aggravate or cause acidity and inflammation, more so if the beverage contains sugar, cream, and other additives. Alcohol too can raise bad cholesterol, cause inflammation and elevate blood pressure.
Read More► Walnuts For A Healthy Heart
In 2016, according to the WHO, India reported 63 per cent of total deaths due to non-communicable diseases, and 27 per cent were attributed to cardiovascular disease (CVD). Of those, heart attack and stroke are two of the most common causes of death in our country. Now those are pretty scary numbers, and they are only growing by the year.
Blame it on our family's medical history or the fast-paced lifestyle that's leading to complaints of high cholesterol, but you and I, too, are at the risk of developing heart disease. Fortunately, several factors help us lower our risk of CVD and take the high road to a healthy heart. In anticipation of World Heart Day, let's deep dive into how you can lower the risks with Ryan Fernando, Celebrity Nutritionist and Founder of QUA Nutrition -- Signature Nutrition Clinic
Q. How do walnuts help your heart health?
Ans. According to research, an important move is to consume a handful of California walnuts as part of a healthy, nutritious diet and couple it with physical activity. This may help lower your risk of heart disease and hence, deserves a spot on your plate. The polyunsaturated fats, aka good fats, and ALA (alpha-linolenic acid) in these wonder nuts may improve cholesterol levels and lower blood pressure, which are two major contributors to heart disease risk.
1,2. In addition, these nutrient powerhouses are known to help reduce inflammation and improve blood vessel function.
3. A recent scientific review published in Advances of Nutrition also suggests that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart-healthy eating pattern.
4. Not convinced yet? The American Heart Association (AHA) has found that including four or more servings of nuts, including walnuts every week and other foods, may help lower one's risk of heart disease. And that's not it, AHA has also certified walnuts as a heart-healthy food through its 'Heart Check Mark' programme.
Q. What is the ideal portion of walnuts one should consume?
Ans. A handful of walnuts, which is nearly 28 g, is advisable for daily consumption. This amount contains 2.5g of essential plant-based omega-3, 4g protein, and 2g fibre, all essential for overall wellness.
Q. What is the best time of the day to eat walnuts?
Ans. While walnuts can be eaten throughout the year, at any time of the day, I believe the best time to eat them is in the evenings. These contain PICO melatonin, which goes into your brain and increases serotonin levels, eventually promoting sleep.
Q. Five simple ways to include walnuts in your daily diet
Make snack time healthy with a handful of plain California walnuts, or you can amp up the flavour by sprinkling your favourite spice mix over them
Mix coarsely grounded walnuts with a portion of hung curd and turn it into a delicious creamy dip
You can also grind walnuts and add them to your curries, which are a good source of plant-based omega-3
Poha, upma, or kachumbar, walnuts add a perfect crunch for any time snacks
Walnuts are the perfect accompaniment for a low-calorie diet, and another great idea to consume is by blending them into your morning smoothie
We all deserve to choose what's best for us. And for making such decisions, you need the right information. Now that you've read about the health benefits of walnuts, it's time to go nuts about these nuts! (N. Lothungbeni Humtsoe )
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