Sunday 30 October 2016

ADDICTION...!!


ADDICTION...!!
Types of Addiction...






Dr Rajiv Sharma
(Psychiatrist)
Consultant- A Beautiful Mind Clinic, New Delhi



Always consult your Family Physician for any Queries...
                                                                 Dr Mohit Bansal


Types of Happiness.. !!

Types of Happiness.. !!





Dr Rajiv Sharma
(Psychiatrist)
Consultant- A Beautiful Mind Clinic, New Delhi



Always consult your Family Physician for any help and queries...
                                                                          Dr Mohit Bansal

Saturday 22 October 2016

How To Live Happy Life... !!!


How To Live Happy Life... !!!





  Dr Rajiv Sharma (Psychiatrist)





Always consult your Family Physician for a Better and Healthy Life...
                                                                  Dr Mohit Bansal

Monday 17 October 2016

Masturbation -Myths & Facts

Masturbation -Myths & Facts




  Dr Rajiv Sharma ( Psychiatrist)
 A Beautiful Mind Clinic
New Delhi





Always consult your family physician for any health issues...
                                                                                               Dr Mohit Bansal

Saturday 8 October 2016

Tips On Diet For A Diabetic

                         Tips On Diet For A Diabetic



  1. Eat regularly with equal intervals. Long gap between meals bring your sugar level down and you would end up eating too much which will lead to blood sugar fluctuations.
  2. Choose high fiber, slow release carbohydrates which are complex in nature.
  3. Avoid highly refined products devoid of fiber like refined flour maida, instead choose whole wheat flour. Whole grains and whole pulses are better than polished variety.
  4. Limit the fat intake and avoid saturated fats like ghee, butter.
  5. Have three meals with three healthy snacks in between.
  6. Choose high fibrous vegetables than carbohydrate rich vegetables like starchy root vegetables.
  7. Avoid fruit juices. Whole fruits are rich in fiber.
  8. Avoid chocolates, pastries and ice creams rich in fats and sugar.
  9. Choose healthy non vegetarian like fish and chicken and take it in grilled or cooked form than fried.
  10. Eat three or four almonds or walnuts daily.
  11. Choose low fat milk and milk products.
  12. Maintain a food diary which can be discussed with your dietitian.
  13. Maintain ideal body weight with regular walking and timely meals.
  14. No fasting and No Feasting!
  15. Consult a dietitian and get your meal planned with proper timing and quantity and choice of foods. Follow it regularly and lead a healthy life.


Always consult your Family Physician for any Queries and Better Health.
                                Dr Mohit Bansal

Friday 30 September 2016

Quit Smoking And Reclaim Your Life





Quit Smoking : Its Your Life

Reclaim Your Life


It’s hard to stop smoking. Understanding what immediately happens to your body when you stop smoking, however, will help you kick that habit to the curb for good.


The moment you put down your cigarette, your body is already going through positive changes. Just 20 minutes after you quit, your heart rate will return to normal. After two hours, both your heart rate and blood pressure levels will return to normal — and this is when the nicotine begins to fade out of your system.

Your withdrawal symptoms typically begin between two and 12 hours after your last cigarette, and this is, admittedly, the hard part. Nicotine withdrawal will usually reach its peak about three days after you quit, meaning you’ll experience headaches or nausea, as well as crabbiness. However, at this point the carbon monoxide levels in your blood will have dropped back to normal.


After that, if you can defeat the cravings, you have only good things to look forward to: one to nine weeks after quitting, your coughs, shortness of breath, or burning lungs during physical activity will begin to decrease. Years later, your risk of heart disease as well as your risk of various cancers (including lung cancer) will be half that of a smoker’s risk.



Fifteen years after stopping your smokes, your risk of heart disease is equivalent to that of non-smokers. And if you stop smoking before the age of 30, you’re very likely to live the life of someone who has never smoked before — unless you’ve smoked extensively and done irreparable damage to your lungs that can lead to chronic obstructive pulmonary disease (COPD).
Putting down the cigarette affects each of your individual body parts, too.



YOUR BRAIN


Cigarettes release “feel-good” chemicals in your brain, having an effect on you that is similar to addictive drugs like heroin. The increased release of these opioids is what makes it so difficult to quit. “It appears that smokers have an altered opioid flow all the time, when compared with non-smokers, and that smoking a cigarette further alters that flow by 20 to 30 percent in regions of the brain important to emotions and craving”. Removing nicotine from the bloodflow — which typically occurs several days after you stop smoking — will ultimately alter the opioid flow in your brain, and gradually your brain’s chemicals will return to normal. Once you get past the hurdle of initial cravings and withdrawal, your brain won’t be reliant on those chemicals to feel good.



YOUR LUNGS



Lungs have this amazing tendency to regenerate rather quickly. Right after you quit, your airways begin to see a decrease in inflammation, and the cilia — little hair-like things that line them — begin to work again after a smoke-induced paralysis. Cilia, which act as the lungs’ cleaning system, begin repairing themselves just days after you stop smoking and can return to their normal function in a few months’ time.
Comparision between healthy and smoker's Lung
“Paradoxically, people find that they cough a little more right after they stop smoking, but that’s natural,” and the lungs cleaning themselves out.”


YOUR HEART


Quitting smoking is a more effective way to lower your risk for heart disease than common medications like aspirin, beta-blockers, statins, and ACE inhibitors. The moment you quit smoking, your heart and blood vessels begin to improve, lowering your chance for heart attacks.


YOUR TEETH



Nicotine stains your teeth, so when you stop smoking, you have a chance to improve their whiteness and strength. Your bad
breath, stinking of smoke, will also repair itself into something a bit more neutral. Because tar coating your teeth creates a “film” of sorts, bacteria are more likely to settle there and cause tooth decay. Once you stop smoking, you may need to go through an oral hygiene routine to begin scraping away some of the tar on your teeth. Brush and floss twice a day, and drink plenty of water.


YOUR SKIN




“Your skin reflects your lifestyle and what you eat and drink”. Indeed, smoking has an effect on your skin — increasing your risk for eczema, and speeding up the aging process. The harmful toxins that enter your body through cigarettes include carbon monoxide, tar, formaldehyde, hydrogen cyanide, ammonia, mercury, lead, and cadmium — and these all restrict blood flow to the skin and even break down elasticity structures in the skin, like collagen and elastin. This is how smokers’ skin wrinkles so easily.

Though some of the skin damage is permanent, stopping smoking will immediately improve the blood flow and hydration to your skin, making it more full and youthful looking. Drinking plenty of water after smoking cessation will help to get your skin back on track. The processes that lead to extra wrinkles will slow down or stop once the toxins are out of your body. Likewise, if you have bags under your eyes from lack of sleep, removing the smoke from your routine could improve your sleep cycles.











So don’t give up just yet. You have better looks and fuller health to look forward to.



Be A Winner For Yourself And Your Loved Ones....

Always consult your Family Physician for any Help And Queries.
                                                               Dr Mohit Bansal...




Thursday 29 September 2016

Diabetes Diet: What to Eat



Diabetes diet: What to Eat

Create your healthy-eating plan


Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. 

Definition

A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.
A diabetes diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. 
Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for almost everyone.


Purpose

If you have diabetes or pre-diabetes, doctor will likely recommend that you see a dietitian to help you develop a healthy eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control risk factors for heart disease, such as high blood pressure and high blood fats.
When you eat excess calories and fat, your body responds by creating an undesirable rise in blood glucose. If blood glucose isn't kept in check, it can lead to serious problems, such as a dangerously high blood glucose level (hyperglycemia) and long-term complications, such as nerve, kidney and heart damage.
You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits.
For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.


Diet details

A diabetes diet is based on eating three meals a day at regular times. This helps your body better use the insulin it produces or gets through a medication.
A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle. He or she can also talk with you about how to improve your eating habits, for example, by choosing portion sizes that suit the needs for your size and level of activity.
Also, rather then cutting your diet, you should prefer counting the calories with each serving.



Recommended foods



Make your calories count with these nutritious foods:
  • Healthy carbohydrates. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products.

  • Fiber-rich foods. Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran.


  • Heart-healthy fish. Eat heart-healthy fish at least twice a week. Fish can be a good alternative to high-fat meats. For example, cod, tuna and halibut have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel, tuna, sardines and bluefish are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides.
    Avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel.
  • "Good" fats. Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils. But don't overdo it, as all fats are high in calories.

Foods to avoid

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.
  • Saturated fats. High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats. Limit your daily calories from saturated fat to less than 7 percent.

  • Trans fats. These types of fats are found in processed snacks, baked goods, shortening and stick margarines. Avoid these items.
  • Cholesterol. Sources of cholesterol include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.

  • Sodium. Aim for less than 2,300 mg of sodium a day.

Putting it all together: Creating a plan

A few different approaches to creating a diabetes diet are available to help you keep your blood glucose level within a normal range. With a dietitian's help, you may find one or a combination of the following methods works for you:
  • The plate method. The American Diabetes Association offers a simple seven-step method of meal planning. In essence, it focuses on eating more vegetables. When preparing your plate, fill one-half of it with nonstarchy vegetables, such as spinach, carrots and tomatoes. Fill one-quarter with a protein, such as tuna or lean pork. Fill the last quarter with a whole-grain item or starchy food. Add a serving of fruit or dairy and a drink of water or unsweetened tea or coffee.

  • Counting carbohydrates. Because carbohydrates break down into glucose, they have the greatest impact on your blood glucose level. To help control your blood sugar, eat about the same amount of carbohydrates each day, at regular intervals, especially if you take diabetes medications or insulin.
    A dietitian can teach you how to measure food portions and become an educated reader of food labels, paying special attention to serving size and carbohydrate content. If you're taking insulin, he or she can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.

  • The exchange lists system. A dietitian may recommend using food exchange lists to help you plan meals and snacks. The lists are organized by categories, such as carbohydrates, protein sources and fats.
    One serving in a category is called a "choice." A food choice has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood glucose — as a serving of every other food in that same category. So, for example, you could choose to eat half of a large ear of corn or 1/3 cup of cooked pasta for one starch choice.
  • Glycemic index. Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. This method ranks carbohydrate-containing foods based on their effect on blood glucose levels. Talk with your dietitian about whether this method might work for you.


A sample menu

When planning meals, take into account your size and activity level. The following menu is tailored for someone who needs 1,200 to 1,600 calories a day.
  • Breakfast. Whole-wheat bread (1 medium slice) with 2 teaspoons jelly, 1/2 cup shredded wheat cereal with a cup of 1 percent low-fat milk, a piece of fruit, coffee
  • Lunch. Cheese and veggie pita, medium apple with 2 tablespoons almond butter, water
  • Dinner. Salmon, 1 1/2 teaspoons vegetable oil, small baked potato, 1/2 cup carrots, side salad (1 1/2 cups spinach, 1/2 of a tomato, 1/4 cup chopped bell pepper, 2 teaspoons olive oil, 1 1/2 teaspoons red wine vinegar), unsweetened iced tea
  • Snack. 2 1/2 cups popcorn or an orange with 1/2 cup 1 percent low-fat cottage cheese

Results

Embracing your healthy-eating plan is the best way to keep your blood glucose level under control and prevent diabetes complications. And if you need to lose weight, you can tailor it to your specific goals.
Aside from managing your diabetes, a diabetes diet offers other benefits, too. Because a diabetes diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer. And consuming low-fat dairy products can reduce your risk of low bone mass in the future.

Risks

If you have diabetes, it's important that you partner with your doctor and dietitian to create an eating plan that works for you. Use healthy foods, portion control and scheduling to manage your blood glucose level. If you stray from your prescribed diet, you run the risk of fluctuating blood sugar levels and more-serious complications.

Always consult your Family Physician for any Queries and Better Health and Care.
                                                                                     Dr Mohit Bansal