Fat for Life

No Fat, Low Fat, Fat Free and like claims are the center of attraction for today’s health oriented community. There is a vision that fat is not good for health. It is the culprit behind increased rate of Obesity and Coronary Heart Diseases. While the truth is fat plays an important role to maintain regular body functions. Fat is the structural component of the cell, our body needs it for cell repairing and growth. Too low fat diet disturbs the absorption of fat soluble vitamins and antioxidants. Cutting fat too much can lead to constant hunger.  Fat makes an insulating layer beneath the skin to maintain body temperature. It also surrounds and protects our delicates organs. Fat servers many physical, chemical and nutritional functions in the food. Fat improves the flavor, provides creamy texture and glossy look to the food.  To maintain acceptable taste profile in fat free products high quantity of refined carbohydrates and sugar is being used which ultimately leads to obesity.

Instead of being fat phobic, one should monitor the quality and quantity of fat. Fat alone don’t cause any disorder in our body. It is our life style practices such as physical activity, smoking and uncontrolled consumption of fatty foods that leads to excessive fat accumulation.

For lifelong healthy heart always prefer liquid fat over fat that is solid at room temperature. Monounsaturated fatty acids (MUFA) & polyunsaturated fatty acids (PUFA) keep heart healthy; they reduce serum cholesterol. Add no or less shortenings and hydrogenated fat in your plate. By the process of hydrogenation liquid fat is converted into solid fat at room temperature, during this process t here are chances of formation of Trans Fatty Acids. Avoiding fat completely is not the solution for obesity; it may cause other health problems in the long run. Understanding the difference between good and bad fat is the wise decision.

Health Benefits Of Fiber

Statistical data shows that cardiovascular diseases are the most prevalent cause of death worldwide. Dietary patterns and life style practices such as smoking, physical activity significantly affect cardiovascular heath. Epidemiological studies associate high dietary fiber intake with lower prevalence rate of coronary heart diseases, stroke and hypertension. Studies suggest high fiber consumption reduces major risk factors such as diabetes, obesity and dyslipidemeia.

Many cohort studies stated that high fiber consumption,specifically whole grains are associated with a significantly lower CVD risks. While cereal fibers are found to have very similar effects of whole grains. 26% reduction in stroke prevalence is allied with higher whole grain intake. In French and Chinese studies, high fiber consumption was linked with lower prevalence of hypertension, lower total serum cholesterol and triglyceride value than were lower intake. Chinese study also associated lower BMI with high fiber consumption. Persons with high fiber consumption levels have a 29% lower risk of CHD. Increased fiber intake modestly lower the blood pressure of normal people and also reduces systolic & diastolic blood pressure for hypertensive individuals by -6mm of Hg and -4 mm of Hg respectively.

Individuals with the highest level of dietary fiber consumption have 29% reduced risk for developing diabetes as compared to those with lowest intake. Randomized controlled clinical trials illustrated that moderate increase in dietary fiber intake are linked with improved fasting glycemia and insulinemia and increased insulin sensitivity for non diabetics. Randomized controlled clinical trials for diabetic individuals also suggest moderate increase in fiber utilization improves glycemic control.

 High fiber foods or supplements are likely to improve heart health, blood pressure, serum lipoproteins and also assist weight management. 

Worriers Against Cancer -- Fiber

Very few specific foods or drinks have been shown to significantly increase or reduce the risk of cancer. EPIC studies have found that eating foods high in fiber can reduce the risk of bowel cancer.  Some other large studies also support these findings. But few found that fiber does not affect bowel cancer risk, these studies don’t represent large populations.

Fiber could protect against colorectal cancer in different ways like

• It triggers the production of helpful chemicals. Bacteria in the bowel interact with fiber to produce several chemicals including butyrate.
• Soluble fibers increases the frequency of bowel movements, hence reducing the residence time of harmful chemicals in the body.
• Bioactive compounds in fiber sources also play important role in cancer prevention.

Stylish Victims

Nowadays many unhealthy trends are common among youth as style statement. Teens who are less confident follow others blindly irrespective of the harms. I am so cool,This is fashion like statements are being used to promote these unhealthy activities.

Hey don't you smoke? 

According to Asian American and Pacific Islander Adolescence Cigarette smoking review peer pressure, cultural norms and family smoking, and the environment are the factors influencing initiation of tobacco use. The most widespread causes cited by young people to start smoking is peer pressure. One the growing trend to consume tobacco is sheesha smoking which is more harmful than cigarette smoking. It has become increasingly popular in recent years with cafes popping up in the cities across the country. 

Dr Khalid Anis, chairman of NTAG in Manchester, says: "There's a misconception that sheesha is not as bad for you as cigarettes, because the tobacco is flavoured and passes through water first. But the carcinogens and nicotine are still there. So a regular sheesha smoker can expect to be at risk to the similar health problems that cigarette smokers face, whether that's respiratory, heart disease or cancer. As with any other tobacco product, I expect regular sheesha smokers will find it addictive, to the point that they may need it every day." (source)

Based on scientific evidences it is concluded that smoking causes heart disease, cancers of the lung, larynx, oral cavity, and esophagus, chronic bronchitis, emphysema, chronic obstructive pulmonary disease. Passing sheesha from on person to another is unhygienic and  may cause communicable diseases. 

Its "just" 12 am, Are you going to sleep? 

Various factors that interrupt sleep leading to sleepless nights are drugs, smoking, chemicals, excessive work and tiredness. Being a night owl has become one of the most popular trend among youngsters. It has both biological and sociological disadvantages. 

This is not just a Montessori rhyme but a Lifestyle taught by our teachers

Harmful effects of staying up late are more than drowsiness and waking up late next morning. It can be a cause of heart diseases, stroke and production of harmful hormones and chemicals.(source)

Set your goal today!

Oh you don't have long nails, how old fashioned!

Generally health experts agree that nails should be trimmed short and kept clean for optimal nail health. Germs or bacteria can grow between or under long nails. We use hands every day coming in contact with hundred of objects, even other people. People working with food or health industries run an increased risk of passing on harmful bacteria. Various health issues associated with keeping long nails are:

Image source: Trend hunter fashion

• Injuries caused when finger nails gets jammed between doors.
• Typing with long finger nails; It’s not only awkward, it can also lead to unnecessary strain on your fingers and hands
• Nails longer than 1 inch are five times more likely to carry pathogens that cause yeast and staph infections 
• Artificial acrylic nails are more prone to infection and take longer to heal or disinfect when worn long
• While scratching oneself Long nails may acquire germs that can be passed on when you eat, wash or feed with the same long nails.(source)
  
  Most of the people consider these bad habits as a symbol of modern society and high fashion. One should not follow any culture, habit or manner blindly. Be smart! 
  
  “Don't compromise yourself. You are all you've got.” Janis Joplin

Journey to Your Ideal Weight

Obesity is one of the increasing problems of revolutionized society. It increases the risk of cardiovascular diseases, high blood pressure, diabetes and stroke. Moreover obsessed people are more susceptible to depression than normal.

For rapid weight loss most of people bully their body or use different weight loss products. 

Loose weight in 7 days!

Quick weight loss!
This herbal product, That weight loss supplement!

Above mentioned slogans are Ideal to grab attention of obesity victims but whats is result of these things?? A big ZERO..!! These things do not help you in long run to sustain your reduced weight.

Weight reduction and getting toned body is not is piece of cake! One has to adopt healthy life style to get ideally fit and healthy body. Skipping meals is not the solution for obesity. Following are few health boasting ideas to get rid of extra fat layer beneath your skin.

1. Set a healthy weight loss target by knowing your BMI. Now you know how many Kilograms or pounds you should loose.
   (BMI estimation is very simple, everyone can easily do it or mention your height and weight below to get your BMI calculation done by me)
2. Do not drink calories! Forget all soft drinks, crushes, colas, fruit drinks and alcohol.
   Substitutes: Switch to fresh juices, green tea, skim milk and drink plenty of water. If you can not manage to have fresh juice then go for sugar free juices.
3. Read labels carefully before purchasing. The term no added sugar on label do not indicate this product is sugar free, it do contain natural sugars. Similar is the case with salt and fats.
4. Say bye to all junk foods.
   Substitutes:  Give a warm welcome to fruits, vegetables, whole grains, pulses and legumes. Stock your kitchen with these healthy stuff. Help your snack craving with fruits and nuts.
5. Use less oil, less salt, less/no sugar and fresh produce.
   Substitutes: Instead of deep frying prefer shallow frying/ grilling/ steaming/ baking. Prefer unsaturated fat. Do not use fats which is solid at room/body temperature.Honey can be healthy substitute of sugar or use brown sugar.
6. Eat consciously and slowly. Study shows people tend to eat more who dine while watching T.V or engaged on phone. 
7. Manage your time effectively for workout. Join gym, do some physical activity or adopt any healthy hobby. Be sporty or groom your garden! Make the most of your valuable time.

Remember "slow and steady wins the race", stick to these rules and see the health spark in your life.

Image courtesy: Google

Brain Eating Amoeba Outbreak in Karachi

Health officials in Pakistan believes that Naegleria fowleri commonly known as brain eating amoeba (singled celled living organism) is responsible for more than 10 deaths in Karachi. Naegleria Fowleri is thermophilic microorganism; it is found in fresh warm water, swimming pools that are poorly maintained, minimally chlorinated or unchlorinated and soil.

Primary amoebic meningitis (PAM) is the disease caused by Naegleria fowleri. Its a brain infection that leads to the destruction of brain tissues. Infection occurs when contaminated water enters in the nasal cavity usually during swimming when people submerged their head in water and practicing ablution. Naegleria fowleri then travels up the nose to the brain  where it damages brain tissues.

According to Center of disease control and prevention (CDC) people can not be infected with  Naegleria fowleri by drinking contaminated water. This infection can not be spread from one person to another. It is recommended to avoid getting water too deep while cleansing during religious practices and keep the head above water when taking part in water related activities. 

Similar sign boards should be placed at pool sides and river banks to raise awareness
image source: Google

Swimming behaviors like jumping into the water or diving and submerging head under water should be avoided. It is advised to use chlorinated or boiled water to rinse the nose and to clean out domestic water tanks and swimming pools where amoeba may flourish.