Top Foods for Kids: What to Eat & What to Avoid for a Healthy Growth!

Mental Health Tips | Dr Ashwani Kansal

 

 

Mental Health Tips

Here are several mental health tips that can help promote well-being:

1. *Practice Self-Care*

   - Engage in activities that you enjoy and that relax you, such as reading, gardening, or taking a bath.

2. *Stay Active*

   - Regular physical activity can help reduce anxiety and depression. Aim for at least 30 minutes ofmoderate exercise most days.

3. *Maintain a Balanced Diet*

   - Eating a nutritious diet can affect your mood. Incorporate plenty of fruits, vegetables, whole grains, and healthy fats.

4. *Establish a Routine*

   - Creating a daily routine helps provide structure and can reduce feelings of uncertainty and anxiety.

5. *Prioritize Sleep*

   - Aim for 7-9 hours of sleep per night. Good sleep hygiene includes maintaining a consistent sleep schedule and creating a restful environment.

6. *Mindfulness and Meditation*

   - Practicing mindfulness or meditation can help you stay present and reduce stress. Consider apps or online resources to guide you.

7. *Limit Screen Time*

   - Reducing time spent on social media and screens can help decrease anxiety and improve concentration.

8. *Connect with Others*

   - Maintain relationships with family and friends. Share your feelings and experiences, and don’t hesitate to seek support.

9. *Journaling*

   - Writing about your thoughts and feelings can be a powerful way to process emotions and reflect on your experiences.

 

10. *Seek Professional Help*

   - Don’t hesitate to reach out to a mental health professional if you're feeling overwhelmed. Therapy can provide valuable tools and support.

 

11. *Practice Gratitude*

   - Take time each day to reflect on what you are grateful for. This can shift your focus from negative to positive thoughts.

 

12. *Limit Caffeine and Alcohol*

   - Excessive caffeine and alcohol can increase anxiety, so try to limit your intake.

 

13. *Engage in Hobbies*

   - Find activities that bring you joy, whether it's painting, cooking, or playing a musical instrument.

 

14. *Educate Yourself*

   - Learning more about mental health can help you understand your own feelings and foster empathy for others.

 

15. *Be Kind to Yourself*

   - Practice self-compassion. Accept that it’s okay to have bad days and that you are not alone in your struggles.

 

Incorporate these tips gradually into your routine, and be patient with yourself as you work towards better mental health.

 

DR.ASHWANI KANSAL MBBS, M.MED(FAMILY MEDICINE, PGDMH
DFID (FELLOWSHIP IN DIABETES, CMC VELLORE)

CONSULTANT PHYSICIAN And DIABETOLOGIST AND MENTAL HEALTH COUNSELOR

8826220044,7303399370

Tips for Dengue Management | Dr Ashwani Kansal

 

 

Tips for Dengue Management

How to Manage Muscle Loss In Diabetes After Meditation

 

To manage muscle mass loss due to medications like Dapagliflozin and Metformin, a multifaceted approach can be adopted. Here are some strategies:

 

1. Resistance Training and Physical Activity: Encourage regular resistance training (e.g., weight lifting, resistance bands) to maintain or increase skeletal muscle mass. This helps counteract muscle loss by promoting muscle protein synthesis and strength gains. Even moderate exercise can help preserve muscle function and mass.

 

2. Adequate Protein Intake: Ensure sufficient protein intake in the diet to support muscle repair and growth. Aim for about 1.2–2.0 grams of protein per kilogram of body weight, depending on individual needs and activity levels. Leucine-rich proteins (e.g., eggs, chicken, fish, legumes) can be particularly effective in stimulating muscle protein synthesis.

 

3. Supplementation: If dietary intake is insufficient, consider protein supplements like whey protein, casein, or plant-based alternatives. Branched-chain amino acids (BCAAs), especially leucine, can also support muscle mass preservation. Creatine supplementation has been shown to increase muscle mass and performance.

 

4. Monitor Weight Loss and Adjust Dosages: For patients on Dapagliflozin, which may lead to weight loss (including muscle loss), consider monitoring weight and adjusting dosage under medical supervision. Gradual weight loss with dietary interventions can help minimize muscle loss.

 

5. Adequate Caloric Intake: Ensure that caloric intake is adequate to prevent excessive weight loss. If needed, a dietitian can help design a meal plan that meets both energy and nutrient needs while managing diabetes.

 

6. Combining Strength and Aerobic Training: While aerobic exercise is important for cardiovascular health, combining it with strength training can have a dual benefit in preserving both muscle mass and cardiovascular fitness.

 

7. Follow-Up and Monitoring: Regular monitoring of body composition, including muscle mass and fat-free mass, can help assess the impact of interventions. This may involve periodic assessments using methods like bioelectrical impedance or DEXA scans.

 

By integrating these approaches, muscle loss can be minimized, leading to better outcomes for patients managing diabetes on medicationslike Dapagliflozin and Metformin.

Kidney stones form when there are high levels of certain substances in the urine.

 Kidney stones form when there are high levels of certain substances in the urine. These substances can crystallize and form stones. Common causes include:

1. *Dehydration*: Not drinking enough water can lead to more concentrated urine, which can facilitate the formation of stones.
2. *Diet*: High intake of oxalates (found in foods like spinach and nuts), salt, and animal proteins can contribute to stone formation.
3. *Family History*: A family history of kidney stones can increase the risk.
4. *Obesity*: Obesity can alter the acid balance in the urine, promoting stone formation.
5. *Certain Medical Conditions*: Conditions like hyperparathyroidism, renal tubular acidosis, and certain urinary tract infections can increase the risk.
6. *Medications*: Some medications, like diuretics and calcium-based antacids, can increase the likelihood of developing stones.
7. *Supplements*: Excessive use of vitamin D, calcium, or certain dietary supplements can contribute to stone formation.
8. *Sedentary Lifestyle*: Lack of physical activity can increase the risk of kidney stones.

Preventive measures include staying well-hydrated, maintaining a balanced diet, and monitoring intake of substances known to contribute to stone formation

To prevent kidney stones, it's important to follow a diet and lifestyle | Dr Ashwani Kansal

 

 To prevent kidney stones, it's important to follow a diet and lifestyle that minimize the risk factors. Here are some recommendations:

### What to Eat:
1. *Hydration*:
   - Drink plenty of water (at least 8-10 glasses per day) to dilute urine and prevent stone formation.
   - Include citrus beverages like lemonade and orange juice, which contain citrate that can help prevent stones.

2. *Fruits and Vegetables*:
   - Consume a variety of fruits and vegetables, especially those high in water content (e.g., watermelon, cucumbers).
   - Focus on foods high in potassium such as bananas, potatoes, and avocados.

3. *Whole Grains*:
   - Opt for whole grains over refined grains (e.g., brown rice, whole wheat bread).

4. *Calcium-Rich Foods*:
   - Include calcium-rich foods like milk, cheese, and yogurt in your diet to bind oxalate in the intestines and reduce stone formation.

5. *Low-Oxalate Foods*:
   - Eat low-oxalate foods like apples, bananas, broccoli, and cabbage.

### What to Avoid:
1. *High-Oxalate Foods*:
   - Limit intake of high-oxalate foods such as spinach, rhubarb, beets, nuts, and chocolate.

2. *High Sodium Foods*:
   - Reduce salt intake as high sodium levels can increase calcium in urine, promoting stone formation. Avoid processed foods, canned soups, and salty snacks.

3. *Animal Proteins*:
   - Limit consumption of red meat, poultry, and seafood as they can increase uric acid levels, leading to stone formation. Aim for moderate protein intake.

4. *Sugary Foods and Drinks*:
   - Avoid excessive consumption of sugar, especially fructose, which can increase the risk of kidney stones. Limit soft drinks and sugary snacks.

5. *Vitamin C Supplements*:
   - Avoid excessive vitamin C supplements, which can be converted to oxalate by the body.

### Lifestyle Recommendations:
1. *Stay Active*:
   - Regular physical activity can help maintain a healthy weight and reduce the risk of stone formation.

2. *Maintain a Healthy Weight*:
   - Obesity can increase the risk of kidney stones, so aim for a healthy weight through diet and exercise.

3. *Monitor Medications*:
   - If you are taking medications that may contribute to kidney stones, discuss with your doctor about alternatives or ways to mitigate the risk.

4. *Regular Check-ups*:
   - Regular medical check-ups can help monitor kidney health and identify any early signs of stone formation.

By adhering to these dietary and lifestyle changes, you can significantly reduce the risk of developing kidney stones

Foods who increase your libido ( कामेच्छा बढ़ाने वाले खाद्य)

 Foods who increase your libido ( कामेच्छा बढ़ाने वाले खाद्य)


1. Water Melon तरबूज: इसमें सिट्रुलिन नामक यौगिक होता है जो रक्त संचार को बेहतर बनाता है और कामेच्छा बढ़ाता है।


2.Dark Choclate डार्क चॉकलेट: इसमें फ्लेवोनोइड्स होते हैं जो रक्त प्रवाह में सुधार करते हैं और तनाव को कम करते हैं, जिससे कामेच्छा बढ़ती है।

3.Almond बादाम: इनमें जिंक, सेलेनियम और विटामिन ई होते हैं, जो यौन स्वास्थ्य को बढ़ावा देते हैं।

4. Eggs अंडे: इनमें बी विटामिन और प्रोटीन होते हैं जो हार्मोन के स्तर को संतुलित रखने में मदद करते हैं।

5.Garlic  लहसुन: इसमें एलिसिन नामक यौगिक होता है जो रक्त संचार को बढ़ाता है और कामेच्छा को बढ़ाता है।

6. Ginger अदरक: यह रक्त प्रवाह को बेहतर बनाता है और यौन ऊर्जा को बढ़ावा देता है।

7.Mushroom मशरूम: इनमें विटामिन डी होता है जो टेस्टोस्टेरोन के स्तर को बढ़ाता है।

8. Oats ओट्स: यह टेस्टोस्टेरोन के स्तर को बढ़ाने में मदद करते हैं और यौन स्वास्थ्य में सुधार करते हैं।

9.Avacado अवोकाडो: इसमें विटामिन ई और बी6 होते हैं जो यौन स्वास्थ्य को बढ़ावा देते हैं।

10. Pomegranate अनार: इसमें एंटीऑक्सीडेंट होते हैं जो रक्त संचार को बेहतर बनाते हैं और कामेच्छा बढ़ाते हैं।

कामेच्छा को कम करने वाले 3 खाद्य पदार्थ
1.कामेच्छा को कम करने वाले खाद्य पदार्थ अल्कोहल: अधिक मात्रा में अल्कोहल का सेवन यौन उत्तेजना को कम कर सकता है और यौन प्रदर्शन पर बुरा असर डाल सकता है।

2. कामेच्छा को कम करने वाले खाद्य पदार्थ प्रसंस्कृत खाद्य पदार्थ: इनमें उच्च मात्रा में सोडियम, शुगर और अनहेल्दी फैट होते हैं जो यौन स्वास्थ्य को प्रभावित कर सकते हैं।

3.कामेच्छा को कम करने वाले खाद्य पदार्थ लाइसेंस युक्त खाद्य पदार्थ: इनमें अधिक मात्रा में लाइसिन होता है जो टेस्टोस्टेरोन के स्तर को कम कर सकता है और कामेच्छा को प्रभावित कर सकता है।

इन खाद्य पदार्थों का सेवन संतुलित मात्रा में करना महत्वपूर्ण है ताकि यौन स्वास्थ्य को बेहतर बनाया जा सके

HOLI HEALTH ADVISORY | Dr Ashwani Kansal

 

HOLI HEALTH ADVISORY

 

Holi brings an immense sense of joy, but for many reasons, it can also lead to health issues. While people traditionally apply colorful powders and liquids on each other, some of these products can cause skin irritation, rashes, or even chemical burns. Throwing colors and water balloons can lead to eye injuries and infections. The dust and chemicals present in holi colors, used for playing holi, can also cause respiratory problems, especially for people with asthma or other respiratory conditions. Therefore it is important to follow holi safety tips.

 

10 TIPS FOR A SAFE AND HEALTHY HOLI

 

1.      GO ORGANIC – for holi celebrations, ditch the chemical colors, even if they are easy on pocket. They may come in bright and beautiful colors, but they can harm your skin and hair.  The harsh chemicals can also cause allergic reactions. It is better to opt for herbal, eco-friendly and natural home made colors.

2.      DRINK PLENTY OF WATER – there are chances of getting dehydrated due to all those fun filled activities, including dancing and merry making with friends and families. Make sure you drink enough water, juices, or anything that keeps you well hydrated to enjoy all those festivities.

3.      TAKE CARE OF YOUR EYES – if possible wear shades to prevent the colors from getting in your eyes or near the eyes. If you wear contact lenses, it is advisable to remove them, while playing with colors, because the colors can irritate your eyes. If you feel that, any color has gone into your eyes, rinse your eyes thoroughly and immediately with normal water.

4.      OIL/MOISTURISE YOUR SKIN – our skin is very delicate, apply coconut oil or any moisturizer with a high SPF generously on your face and other exposed parts of your body, making it slippery so that colors do not stick to the skin. This will help to wash off the colors easily from the skin. A sunscreen with a reasonable SPF, will also protect you from getting tanned.

5.      WEAR COMFORTABLE CLOTHES – wear loose, comfortable and full sleeved clothes. Cover your body as much as you can. To avoid undue contact of colors to your skin.

 

6.      GO EASY ON INTOXICANTS – you can have severe side effects, if you consume intoxicants, like alcohol, in excess; for instance, it can lead to dryness of mouth, or an increase in a person’s heart rate. If possible, it would be wise to avoid them totally or limit yourself and enjoy the festivities.

7.      EAT WELL – before heading out to celebrate the festival of colors, make sure you have eaten well. Have proper food, fresh fruits, juices, or any beverages that will cause dehydration.

8.      TAKE CARE OF YOUR HAIR – oil your hair generously and let it get absorbed on the scalp, so that the colors do not stick to the scalp. Tie your hair, if long; you can also wear a scarf to cover it. Also wash your hair, when it is still wet, and use shampoos to cleanse it. Do not let the colors sit on your hair for long.

9.      WASH YOUR HANDS WHEN YOU HAVE FOOD – holi colors are powdery and can easily get mixed up with sweets and other goodies. Do not forget to wash your hands, before you indulge in those mouth watering sweets and delicacies.

10.  DO NOT BE HARSH ON YOUR SKIN WHILE WASHING – if you have played with chemical colors, they do not rub off from the skin immediately. Do not worry too much about it, and avoid rubbing your skin hard, as it may cause rashes or irritation on sensitive areas. There is no harm if you look colorful for another day or two, right!. for holi safety wash the colors with normal water.

CONCLUSION

The festival of colors is just around the corner, it is filled with fun and frolic, but to make it memorable, safe and healthy, these are some Holi safety tips, and you should follow. Holi safety is of utmost importance, so never compromise your health, in the name of enjoyment. Plays only with those persons, who are willing to play, please do not force non willing persons. If you have cough and cold, do not play. Avoid crowded places. Do not drink and drive. Do not indulge in intoxication. Avoidliquid color filled balloons.

PLAY SAFE, PLAY HEALTHILY, ENJOY THE FESTIVAL AND DON’T MAKE IT TURN INTO A NIGHTMARE…

HAPPY HOLI !

 

DR.ASHWANI KANSAL

MBBS, DFID (fellowship in Diabetes ,CMC Vellore)

M.Med ( Family Medicine, CMC Vellore)

PGCAT ( Thyroid )

PGDMH( Diploma in Mental Health, CMC Vellore)

Consultant  Physician N Diabetologist N Thyroid Specialist

Consultant Yatharth Superspeciality Hospital Omega 1, Greater Noida

For appointments Call @ 8826220044, 7303399370