Want to lose weight? Snack on peanuts.

An hour glass figure for women and muscular fit body for men have become life goals for many these days as just to shed those extra kilos, people go to extremes either by using time saving, fat reduction products on home shopping channels or by strict dieting measures. Well, not everyone has the patience, time or money for these or even for that matter to follow the age-old mantra of regular exercising to reduce weight. 

Today with everything available at your fingertips with a click, its highly unlikely that the general devil-may-care attitude of our Indian populace on weight reduction by exercising daily, will change. Therefore an obese or even slightly overweight person, is generally indifferent to the whole idea of any sort of physical exertion like exercises, yoga or activities like climbing stairs etc. for weight reduction, until a medical condition strikes! An easy way out beating this whole quagmire of lethargy, to even take an initiative to thwart obesity, can be by targeting one’s snacking habit when hunger strikes. Well, eating a food item will reduce weight? Yes, if its peanuts!

What research has to say?

Recent surveys conducted wherein school children under a nutrition intervention that included a snack of peanuts compared to other kids who didn’t receive it, showed a reduced Body Mass Index (BMI-an inexpensive estimate of an individual’s body fat). Peanuts or peanut butter are packed with protein and fiber, thus keeps one satiated for long, aiding in hunger management and curbing unhealthy snacking. Our body spends more energy digesting protein than it does to digest carbs or fats, facilitating an increased ‘metabolic rate’. This accounts for an increased resting energy expenditure by the body, as found in a research study, backing up the weight loss benefits of peanuts. Protein also aids in preventing fluctuations in the blood sugar levels that are responsible for those hunger blows, when the blood sugar levels nosedive. Fiber in the peanuts makes slows down the speed at which the food leaves the stomach by absorbing water and forming a gel-like mass to make you feel full for long. It is also thought to delay the release of the hormone ghrelin, which triggers the feeling of hunger. 

Benefits of peanuts

Peanuts are digested slowly (low-glycaemic index) releasing sugar gradually into the bloodstream, providing long-lasting energy reducing the cravings one experiences. Their property of being a ‘healthy’ snack stems from peanuts being good sources of healthy monounsaturated fats (that lower cholesterol), B vitamins and antioxidants too. Its the ‘high satiety’ value of peanuts that helps you limit your daily portions of food, keeping those ‘extra’ calories in check, thereby helping to reduce weight indirectly. Peanuts have also been implicated to play a role in preventing heart disease, diabetes and many other chronic inflammatory disorders, making them a preferred ‘snack’ handsdown!!

Grabbing a quick burger or coffee to calm those hunger pangs inculcates a habit of skipping or having meals at odd timings due to a feeling of fullness acquired from consumption of sugar and calorie loaded junk foods. Resulting irregular levels of hunger hormones (leptin and ghrelin) affect vital body processes of food absorption and assimilation, due to a slow digestion, thus spiking the insulin levels and food cravings. Body’s metabolism gets disrupted eventually, causing excessive fat accumulation, with elevated levels of bad cholesterol and triglycerides, and imbalances in levels of thyroid hormones. 

A regular and timely preventive health checkup can only estimate these levels going haywire well ahead, before obesity fuels any future health conditions like diabetes, etc. Meanwhile, combat obesity or rising weight by munching on the nutrient-dense peanuts, a healthy alternative than a bag of salty chips to keep a growling stomach at bay!

Now, Air Pollution can cause Diabetes, too!

India may be lagging behind World’s developed countries on economic indicators but surely has outsmarted them in global issues like environmental degradation, population explosion and environmental pollution, to name a few. And just when the Indian populace began to understand the gravity of this serious issue; along with the existing health concerns that result upon inhaling polluted air, it is also known to kick off the disease widely perceived as something caused upon excessive intake of sweet foods- Diabetes. 

Diabetes, a group of diseases wherein your blood glucose levels shoot up due to body’s inability to use or produce insulin, a hormone required to maintain the blood glucose levels from going too high or too low. Our understanding on causes of diabetes is limited to lack of physical activity or unhealthy dietary choices, and has remained rather rudimentary on environmental causes of diabetes. Yes, surprising connection indeed but recent reports have revealed that breathing polluted air also increase the risk factors for this sweet-killer epidemic widely prevalent in our country.

The quality of air we breathe has deteriorated so badly that 13 Indian cities including our national capital has been listed in the top 20 most polluted cities in the world. The polluted air we breathe, undoubtedly poses health concerns and its grave impact is seen on an average Indian’s life with decreased life expectancy as compared to those living in non-polluted areas. Such is the impact of rising toxins in air, that a 2012’s Lancet’s study classified air pollution to be the sixth biggest killer in India taking an approximate toll of 66 million annually.

Can the air inhaled affect sugar breakdown metabolism? 

Air not only contains oxygen, but is a mixture of other gases too like nitrogen and CO2, etc. However along with these, polluted air contains toxic elements, particulate matter, and other harmful gases too. When these air pollutants enter our body upon inhalation, they cause low grade inflammation in insulin responsive organs via a chain reaction, which makes it difficult for our body to process blood sugar, thus impairing glucose metabolism. This spikes up the levels of blood sugar, cholesterol, thereby causing insulin resistance due to oxidative stress. The impairment of insulin signaling upon prolonged exposure to polluted air increases the risk of diabetes mellitus significantly. 

Timely intervention prevents further complications!

Air pollution can’t be elevated in a day and requires serious efforts everyday, as its not only the government’s responsibility, but also of the general public who can take little steps on a day-to-day basis to reduce it to save the environment and improve protection of human health. Prior knowledge of the presence as well as the levels of toxic elements in your blood, will not only provide ample time to bring them under control or alleviate them completely, but also aid in preventing future complications like diabetes, cardiometabolic disorders, etc. Air pollution can’t be prevented but the hormone levels it disrupts, and medical conditions it fuels up, can be prevented if irregularities in their individual biomarker levels are known in advance. In this era of smartphones, when preventive healthcare is just at your fingertips, screening for diabetes and toxic elemental profile is just a click away. Remember, the air you breathe can also become the slowest form of poison, so make your health a priority today, get yourself tested!

For more information, visit Thyrocare

Teenage Height and Weight linked to Cancer Risk

Surprised? Well, rightly read! Generally, height and weight are the first two attributes which knowingly or unknowingly, are either monitored or looked upon when we meet or interact with someone. Tall statured people are perceived to be impressive with their heights, making the ones with stunted height usually feel inferior. Also, the prevalent crisis faced by all, especially the current generation - obesity, either fuels up the chances of diseases and disorders in body or worsens the symptoms of any existing ailment. Obesity, an already known factor to increase the risk of diabetes and cardiovascular diseases; along with excessive height, can they be responsible for development of cancers?

Sounds absurd, as how can a widely perceived societal notion of possessing a tall height and providing excessive nutrition for your kids can trigger the onset of a deadly disease with no cure? Scientists claim that excessive height and nutrition during childhood may initiate the development of cancers like Non-Hodgkin’s lymphoma. 

Non-Hodgkin’s lymphoma..what is it?

White blood cells or lymphocytes are made in the lymphatic system and being an important part of our immune system, they aid to fight any infiltrative foreign particles or pathogens, be it virus or bacteria; or any impending infection. Non-Hodgkin’s lymphoma is a cancer of lymphocytes wherein there is an abnormal growth, division and proliferation of three types of lymphocytes: B and T lymphocytes, and natural killer (NK) cells.

Usually, lymphocytes have a predictable life-cycle where old cells die and new ones are produced to replace them. In Non-Hodgkin’s lymphoma, old cells don’t die but keep growing and dividing, thereby creating an oversupply of lymphocytes aka ‘fighter’ cells, thus crowding the lymph nodes causing them to swell. Till date, doctors aren’t sure what causes this cancer. It is either indolent or aggressive and has many different types which are diagnosed by varied microscopic appearance and biological characterisations of malignant lymphocytes.

Obesity, Tall Height & Lymphoma: Where’s the link?

A recent study led by Dr. M. Leiba and her team at Israel’s Sheba Medical Center examined the height and weight of 2 million adolescents aged 16 to 19 years from 1967-2011; and 4000 cases of Non-Hodgkin’s lymphoma were found till 2012 since 1967.

It is estimated that the obese are on a 25% increased risk of acquiring Non-Hodgkin’s lymphoma later in life as compared to those with normal weight. Similarly, shorter individuals were seen with 25% reduced risk of developing this condition in future, while the tallest were at 28% increased risk of acquiring the same. Researchers found that obesity and a too tall stature during adolescence affect inflammatory molecules and growth factors that support the development of Non-Hodgkin’s lymphoma. However, an accurate mechanism of how these attributes in childhood transpire this condition requires further detailed research.

Timely diagnosis: A stitch in time saves nine!

Know the levels of biomarkers going haywire because of obesity by seeking timely medical help. Make preventive healthcare a priority today; get yourself tested for the presence or elevation of any cancer marker levels. After all, it goes without saying, an early diagnosis aids in better prognosis and treatment.

For more information, visit http://thyrocare.com/

10 ways to prevent Diabetes

According to the World Health Organization (WHO), mortality due to non-communicable diseases (NCDs) accounts for 53% deaths in India. Among these NCDs, diabetes - a condition characterised by high levels of blood sugar is one of the major contributor. India is already ranked to be one of the top contenders in harboring a high populace of affected; fast racing to even become the diabetes capital of the world. As per estimations, the pervasiveness of diabetes in the world is expected to rise considerably with India single-handedly housing up to 79.4 million affected individuals by 2030. In spite of diabetes becoming a big healthcare burden the population accessing preventive healthcare checks remains comparatively less. What adds to the scare is the disease could lie silent without stark symptoms and if missed diagnosing in time can rise to killer extent.

Though, touted to be a killer disease, diabetes can be prevented with simple lifestyle & dietary modifications. Let us have a look at few popular well-proven mantras for the same.

1. Check your sugar levels: Diabetes can be asymptomatic and many people are unaware about it. However, everybody should get tested irrespective of their age or risk factor. Also, people should opt for preventive health checkups to keep a tab on susceptibility to other related conditions. 

2. Maintain body weight: Obesity and being overweight can disturb insulin secretion which can in turn lead to type 2 diabetes. However, losing just 5% of your extra body weight can reduce the risk considerably.

3. Eat healthy: Reduce consumption of excess amount of trans fat, carbohydrates or protein-rich foods. Indulge in eating more vegetables, fruits, whole grains, high-fibre or foods rich in omega-3fatty acids.

4. Indulge in physical activity: Activities like walking, aerobics, yoga, jogging, swimming would not only help prevent diabetes but also aid in maintaining a good physical health.

5. Limit your alcohol intake: Moderate drinking can benefit your health, but too much alcohol consumption can lead to weight gain which ultimately increases diabetes risk.

6. Quit smoking: The chances of developing diabetes are doubled in smokers as compared to non-smokers. If you are following other preventive measures, the positive impact of them on your health cannot be seen if you still smoke. 

7. Avoid processed foods: Fast foods are usually high in fats, calories and salt content. Fried or oily foods should be skipped and instead opt for healthy replacements at restaurants or cook for yourself.

8. Spice up your taste: Certain spices can reduce the risk of developing diabetes. Cinnamon is one which can improve glucose metabolism. Supplementing other foods with cinnamon can help to reduce blood sugar level.

9. Avoid sugary drink & instead indulge in sipping coffee or tea: Drinking sugary beverages increases the chances of diabetes as they have high glycemic content. Instead drink more water, coffee or tea. These aid to metabolise the sugar and regulate insulin secretion.

10. Get sound sleep: 7 to 8 hours of sleep a day is a must to prevent diabetes risk. Adequate sleep will minimize cravings for high-calorie junks and maintain energy levels during the day. Sleeping for less than 5 hours can increase your risk for diabetes.


For more information, visit http://www.thyrocare.com/

Sleep deprivation may lead to Diabetes

A disturbed circadian rhythm can spike your blood sugar levels! One may wonder how is it possible that lack of shut-eye can lead to a serious metabolism disorder, Diabetes mellitus; a condition no longer observed in the elderly alone. Recent studies show that sleep deficit aggravates risk of Type 1 diabetes which afflicts mainly the pediatric population; along with Type 2 diabetes, one of the leading causes of blindness among the working age folks, that has gripped even the younger generation of adolescents and youth now, who are unaware of it due to lack of visible symptoms at its onset. 

Connection between Sleep and Diabetes 

In diabetes mellitus, there is either lack of Insulin, a hormone which keeps blood glucose levels normal, due to failure of its production from pancreas (Type 1 Diabetes), or ineffective utilisation of insulin produced due to development of insulin resistance, causing failure to respond towards its normal function of supplying glucose to body cells (Type 2 Diabetes). Either way, diabetes results due to body’s inefficiency to break down glucose that is blood sugar which starves our body cells for energy leading to high unutilized blood sugar levels.

Slow-wave sleep (SWS) or deep sleep is a crucial stage of sleep associated with memory consolidation and recovery upon sleep deprivation. Studies have shown that if one doesn’t get enough sleep of 6-8 hours along with a greater decline in SWS, sympathetic nervous system (body’s stress control center) and hormone balances get altered affecting overall glucose regulation. Sleeplessness increases the body’s need for insulin to maintain the blood glucose levels and also affects the normal working of insulin-producing cells, thereby putting one at a high risk of diabetes. Lack of sleep makes one fatigued, which jolts the sympathetic nervous system in high gear, thus impeding its ability to regulate blood sugar levels. Even sleeping four hours or less for just two nights can temporarily disrupt the normal blood sugar regulation.

The less one sleeps, chances are more that such sleep deprived individuals tend to overeat due to production of extra ghrelin (appetite stimulating hormone) and there is simultaneous lowering in the production of leptin (satiety hormone). Obesity results due to cravings for high-calorie foods and unhealthy high-carbs for a quick energy boost with late night snacks, coffees, etc. causing blood sugar malfunction as overweight individuals have excess fat that inhibits proper insulin function. Also, individuals with prior family history of diabetes are at a higher risk of developing the same, if they regularly miss out on a good night's rest.

Get ample sleep to avoid Diabetes

Being a nocturnal and workaholic has created an illusion in today’s generation pertaining to enhancing work productivity and perking up bank balances. At odds with the popular belief, eight hours is not always the gold standard of ideal sleep, therefore one can lower the risk of impending diabetes by figuring out the ideal amount of shut-eye required. Be it a baby or an adult in their 30s, according to their age and fitness levels, sufficient amount of sleep is required wherein kids and teens need more sleep than adults. A good marker that you’re getting enough sleep is when you feel rested upon waking up regardless of the hours asleep, whereas a sluggish feeling during the day, points out a lack of good slumber. Extra sleep can be squeezed in by napping for not more than 30-40 minutes, but must be at least six hours prior bedtime, or else it’ll be difficult to fall asleep in night.

Fortunately, the sleep-diabetes connection is reversible as our body can recover from short periods of sleep deprivation if bedtime is moved forward even by as less as 15 minutes, gradually increasing each night. Prolonged chronic sleep deficit is interpreted as a constant stressor for the body, fueling the risk for diabetes. Best avoidance stratagem against this sugar disease will be achieved by adhering to the normal sleep-wake cycle by exercising regularly to boost metabolism and following a timely intake of healthy diet; in short let your body cycle run on time! 

You may visit Thyrocare.com to check offers on Aarogyam packages.

Obesity and Preventive Health

FIGHT OBESITY TO KEEP YOUR BODY HEALTHY AND DISEASE FREE

Nowadays there are so many before-after advertisements stating 100 % weight loss. These adds shows some thing magical transformation from the fat to fit. Obesity is emerging as biggest issue for India too as many people are facing the health problems related to obesity. Over-nutrition can be one of the cause for it. You can not always trick yourself, you need to take precautions when you know you are obsessed. It can be defined as body weight which is 30-40% more than ideal body weight. Obesity is serious world wide problem specially in America where it affects 1 in four Americans. The expenditure on treatment of obesity related diseases is 5-7 % of total health budget. In India 30 million people are suffering from obesity. 


Hazards of obesity : following health problems are associated with obesity and to prevent them proper preventive health check up is necessary.

Hypertension	Varicose veins	Sleep Apnea	Cancer
Diabetes	Gall stones	Reduced fertility	Atherosclerosis
Stroke	Osteoarthritis	Hiatus Hernia	Respiratory Issues
Abnormal Blood Fats	Coronary Heart Disease	Gastroesophageal Reflux Disease	Metabolic Syndrome

Ways to prevent and control Obesity:

1. Regular physical activity :

The best way to battle against obesity is by daily exercise and jogging.

Also to keep fit and maintain one can practice Yoga, aerobics, zumba dance for fitness, etc. Set goals for yourself and also consult a doctor before start of exercise programme. 

2. Maintaining diet :
Not to have refined sugars and fats, high calories containing food, junk food.
Increase your dietary fibre intake and adequate levels of essential nutrients.
Change in behavior Modification :
A strong motivation is much needed to follow strictly balance diet. More awareness about human body and how to nourish it can be provided via educational campaigns. 

3. Medically induced weight loss :
One can also opt for medicines prescribed via doctor to healthcare professional to reduce weight. It can produce certain side effects if given without prior case study.

4. Surgical treatment :
 Before under going surgical treatment all the pre-surgical tests can be done from pathology lab. After all the investigations are complete then only surgical treatments such as Gastric Sleeve resection, Gastric Bypass, and Adjustable Gastric Banding can be performed to shade off excess of fats deposits. 
So, to conclude we can say that there is not just one way to fight obesity instead multiple preventions and precautionary measures with timely health check ups can tackle obesity.

You may visit Thyrocare.com to check offers on Aarogyam packages.