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Dengue is one of the most prominent vector-borne diseases in the world. It is caused by the transmission of a virus from the Aedes mosquito into human beings and infecting them. This disease is very difficult to cure and like most common viral infections, a person cannot be immune to the disease even after defeating it once. This is because of the nature of the virus. There are several strains of the dengue virus called serotypes, and those strains, too, continuously undergo mutation and changes. Due to this, your immune system cannot possibly develop immunity against all these strains. This is why physicians treat dengue for its symptoms and not with drugs aimed at getting rid of the virus. With the treatment of symptoms such as high fever, the doctor will usually let the virus run its course in the human body while closely monitoring the patient until their body fights off the virus. Dengue fever, Credit: pixabay Serotypes of Dengue All serotypes of dengue belong to the Flaviviridae family, but differ from one another based on the antibody reactions to the surface antigens of each strain of the virus. Every antibody consists of a “Y” shaped structure and it consists of two antigen-binding sites at the top two tips of the structure. An antigen is a foreign substance that is given off by the virus and binds to an antibody which causes and stimulates an immune response in the host. Every serotype has different antigen proteins on itself and will only allow a specific antibody to bind with it. There are four most common strains of the dengue virus: DEN-1 DEN-2 DEN-3 DEN-4 Thus, this means that there are four different types of antigens for four different serotypes and they will only bind to a specific antibody. Now, we know that antibodies have “memory cells”, meaning that they can produce an immune response faster and more effectively when that particular serotype enters the body the second time. This is why immunity to dengue cannot be guaranteed as if another serotype enters the body, a different type of antibody will bind to a different type of antigen and your immune system will have no recollection of this and thus will not be able to prevent the body from getting infected. Antigen-binding site at the two ends, Credit: Wikimedia commons Common Genome and Structure of Each Serotype Approximately 65% of the genome of every serotype is similar and there are only a few amounts of genetic variations that make them differ. The Dengue virus is a single-stranded RNA that can be directly translated into proteins. Each genome encodes 10 genes and on translation, it forms a long polypeptide chain and which can be cut into ten proteins. These proteins are responsible for the structural and functional characteristics of the virus. The structural proteins include: Capsid (C), envelope (E), and membrane (M) proteins. The functional proteins include: NS1, NS2A, NS2B, NS3, NS4A, NS4B, and NS5. The virus as a whole is roughly spherical and its core of the virus is made of a structure that consists of the viral genome along with C proteins called nucleocapsid. This structure is surrounded by the other structural proteins and a viral envelope that is made from the lipid bilayer of the host. The viral envelope consists of 180 copies of the M and E proteins that control the entry of the virus into all human cells. On the other hand, functional proteins control the functional and assembly of the virus. Once the virus attaches itself to a human skin cell, the cells fold over the virus and surround it completely. This pouch-like structure is known as endosome which is capable of making its way into other cells which usually let these non-infected endosomes enter into it for nourishment. #Denguefever #Denguevirus

High-Intensity Interval Training or HIIT is a workout strategy which has been gaining popularity all over the world. In HIIT, high-intensity bursts of exercises are performed and followed by recovery periods consisting of less intense exercise. This technique has grown so popular because of its effectiveness. It is believed that a benefits of HIIT workouts can provide the results of a traditional workout in half the time. Another reason for its success is that it requires a very small amount of time. Some HIIT workout routines are as small as 7 minutes. Their duration usually varies between 10 to 30 minutes. To understand why HIIT workouts are successful we need to understand how they affect the mind and body. Effects of HIIT Workout  on the Body Improved Circulation Blood circulation is very important for optimal body function and proper vascular functions. Due to their intense nature, HIIT workouts improve blood circulation which ensures that blood reaches every part of the body. Improved circulation helps in maintaining organ health in the body. Muscle Strengthening High-intensity Interval Training leads to small muscle tears. These muscle tears help build muscle strength. 8 weeks of HIIT can increase muscle strength significantly, Credits: Pickpik When a muscle tears, the white blood cells present in the body act on it and repair the muscle. After repairing the muscle it becomes stronger than before. HIIT workouts lead to a lot of minor muscle tears which help in building muscle strength. Increase in Oxygen Use When you perform any physical activity your body uses oxygen. A demand and supply system of oxygen exists between the body and the lungs. In mild workouts, this demand and supply are easily maintained but in HIIT workouts more oxygen is required which leads to oxygen depletion. This forces the body to work harder to maintain the oxygen supply which results in burning more calories. The oxygen use is directly proportional to the number of calories burned. Increase in Core Temperature and Heart Rate During HIIT workout, you exert a large amount of energy which results in releasing heat. This heat is responsible for increasing the core body temperature. A rise in core temperature is good for a warm-up and also increases the amount of sweat produced which is beneficial to the body. The increase in the heart is temporary and is usually only observed in the early days of the workout. Studies show that long term HIIT workouts result in a healthier heart. Better Metabolism HIIT workouts are responsible for increasing the release of a hormone called Human Growth Hormone or HGH. This hormone helps in increasing the overall metabolism of the body. There are studies which show that effects of a HIIT workout can last up to 24 hours on the metabolism of the body. Effects of HIIT on the Mind Increase in the Release of Endorphins Endorphins release can improve the mood, Credits: Pexels Endorphins are hormones which are released by the brain. They are also called feel-good chemicals. Endorphins release helps us in feeling better about ourselves. Studies suggest HIIT workouts lead to larger increases in the number of endorphins as compared to milder workouts. Endorphins are important for overall mental health. High Neurotransmitter Levels and BDNF Recent studies show that high-intensity workouts can increase the levels of two particular neurotransmitters which are GABA and Glutamate. The lack of these neurotransmitters has been linked with mental health diseases such as depression. Some experts believe that HIIT workouts can help treat depression. BDNF is Brain-derived Neurotrophic Factor. It has various important functions. A study by the University of Texas has found that HIIT can increase BDNF levels which leads to cognitive enhancement and improvement in mood. What are the Benefits of HIIT Workouts? The following are some benefits of HIIT workouts: Fat loss without muscle loss Greater Calorie burning High efficiency Improved metabolism Equipment is not needed HIIT workouts do not require any specialized equipment, Credits: Pexels Takeaway HIIT workouts have significant effects on the mind and body. These effects are largely positive and help in improving overall health. If you want to start with HIIT workouts be sure to start with smaller duration workouts and gradually build on them. #BodyExercise #exercise #HIITWorkoutBody #HIITworkouts

Are you bored cooking and eating those same veggies every day and repeating it with no other choice? Well! Surprise your taste buds with raw papaya and Peru ki sabzi which is not only healthy but can also excite your taste buds with its sweet, spicy and tangy flavour. Let’s learn how to make this! Ingredients To make Papaya and Peru ki sabzi, you may require the following ingredients. 200 grams Raw papaya, skin peeled and cut into cubes 100 grams of Guava cut into cubes 1 teaspoon Mustard seeds Few curry leaves 1 Onion, chopped 1 inch Ginger, chopped 5 cloves of Garlic, chopped 1/2 teaspoon Red Chilli powder 1/2 teaspoon Turmeric powder (Haldi) 2 teaspoons Garam masala powder 2 medium-sized Tomato cut into pieces Salt to taste Sunflower Oil/ Mustard oil/ Peanut oil How to Make Sweet & Spicy Raw Papaya and Peru Ki Sabzi? 1.     To begin making the sweet & spicy Raw Papaya and Peru ki Sabzi, we will first pressure cook the raw papaya and Peru (Guava) with enough water and salt in a pressure cooker. 2.     Wait up to 1 whistle and switch off, allow the pressure inside the cooker to release naturally, and drain the water and keep it aside. 3.     Heat a skillet pan with oil, add mustard seeds, curry leaves and allow it to crackle for a few seconds. 4.     Add ginger and garlic and saute until it softens. Then add onion and saute till they turn translucent. Add chopped tomatoes and cook for 2-3 minutes. 5.     Then add all the spice powders including red chilli powder, turmeric powder, garam masala powder, and give it a mix, and add cooked raw papaya along with Peru (guava) and salt. 6.     Saute well till 5-6 minutes until it all comes together into the sabzi and mix well. Garnish with coriander leaves. 7.     Serve the Sweet & Spicy Raw Papaya and Peru ki Sabzi Recipe along with Tawa paratha, or steamed rice and enjoy your everyday meal. Health benefits of Raw Papaya and Peru (Guava) Curry Papaya and guava are rich in fibres, minerals and various anti-oxidative and digestive enzymes that cleanse the body internally of any toxins and helps lower blood sugar levels,  boosts heart function, and makes your skin glow. The spices in the recipe help boost your immunity and fight infection while also making the recipe spicy and delicious. #Perucurry #PeruCurryRecipe

Snacking between your meals not only keeps your hunger at bay but also prevents you from overeating. When one thinks of Indian snacks, one imagines hot samosas, onion kachoris, and gol gappe. But do you know how many calories these snacks contain? Here we give you some much needed info on popular Indian snacks and their calories content. Bear in mind that the average person needs about 2000 calories a day for regular functioning and around 1500 if they want to lose weight. 1. Samosa Samosa in a tray, Credits: Pixabay Samosa is a traditional Indian recipe consumed as an evening snack along with tea. It is a crisp, deep-fried or baked snack made with a flour casing, and a savoury filling of spiced potatoes, coriander cheese, noodles, or peas. Calorie count: 1 pc of traditional deep-fried samosa has around 250-300 calories. Well! If you are diet conscious then be prepared to run for 30 minutes after eating just one piece of samosa. 2. Chivda Fried Chivda, Credits: Pixabay Chivda is a popular Maharashtrian snack which can be eaten at any time during the day. It is made from Deep-frying thin poha or flattened rice, dried peanuts, chickpea, dry fruits, lentils and a host of other traditional ingredients. Calorie count: A small bowl of chivda contains around 200 calories. To burn this 200 calories you may require 20 minutes of exercise. 3. Murukku/ Chakli Coiled Murukku/chakli, Credits: Pixabay Murukku or chakli is a popular snack often eaten along with evening tea. Made from urad dal, rice flour and a host of other spices this crispy snack can be found in many Indian households. These are given a shape of circular coils and are deep-fried until golden brown in colour which makes them crispy. Calorie Count: 100 grams of murukku can provide you with around 300-350 calories, to burn these calories you have to walk for around 30 minutes. 4. Pakoras Pokoras in a plate, Credits: Credits: pixabay Pakoras are popular Indian snacks made by deep-frying a variety of vegetables which include onions, spinach, potatoes, cauliflower, green chillies, in a mixture of garlic, gram flour and salt. Pokora’s are served along with tomato sauce or spicy coriander chutney. Calorie count: 1 pc of standard pakora has around 70-80 calories which may increase depending upon the size of a pakora. So, if you are eating 4 pieces of pakora you have gained around 280-320 calories. 5. Masala Vada Masala vada, Credits: Pixabay Masala vada is a deep-fried cookie-shaped dumpling prepared from a mixture containing chana dal, curry leaves, ginger and green chillies. It is served with coconut chutney or sambar. Calorie count: 1 pc of masala vada contains 100 calories. But, you can’t eat just one piece of Masala vada, so keep a track on your calories. 6. Aloo Tikki Aloo tikki garnished with coriander, Credits: Pixabay Aloo Tikki is a popular street food in India loved by every age. The main ingredient of this recipe includes mashed potatoes along with channa dal, coriander, salt, garam masala and a host of other spices. The mixture is then hand-pressed and made into a cookie shape which is deep-fried with some bread crumbs applied over it. Calorie count: 1 pc of aloo Tikki is loaded with around 275 calories. 7. Papri chaat Papri chaat, Credits: Pixabay Papri chaat is crispy flat puris prepared using white flour and salt and then deeply-fried. This bread/puri is then topped with various toppings such as chickpea, coriander, green chillies, onions, tomatoes, curd, pomegranates and a mixture of mashed potatoes. It is served along with the spicy and sweet sauce. Calorie count: 1 plate of papri chaat (6 pcs) has 712 calories . Yes, that’s 712 calories! 8. Kachori Kachoris, Credits: Pixabay Kachori is a spicy Indian snack which became popular even before samosa got famous. Kachori is made from whole wheat flour which is kneaded and stuffed with various ingredients like spiced potatoes, spiced lentils or onions. Then the bread is made into cookie shape which is deep-fried to make it crispy. Calorie: One piece of Aloo kachori contains around 200- 250 calories. 9. Aloo Chat Aloo chaat, Credits: Pixabay Aloo chaat is easy to make a delicious snack which is popular around the streets of North India. It is made from fried potato cubes that are tossed in spicy & sweet chutneys and then topped with curd or pomegranate arils, coriander and mint leaves. Calories:  370 calories for 1 serving of Crispy Aloo Chaat. 10. Vada Pav Wada Pav with fried chilli and chutney, Credits: Pixabay A deep-fried spiced potato dumpling placed between the sliced bun served with fried chillies and green sauce is one of the tastiest snacks found on the streets of Mumbai in India. Calories: One serving of Vada Pav gives 197 calories. #HealthyIndianSnacks #Indiansnacks #Junkfood

Fear of stigma and discrimination may restrain people living with HIV to open up about their condition. This can lead to self-isolation, affecting their health and emotional wellbeing. What is Social Stigma? Social stigma is of various types and in terms of HIV, it is the preconceived notion of treating an individual as part of a group who is not accepted socially. Social stigma labels people suffering from HIV. They are often stereotyped, discriminated against, treated separately and excluded from social activities just because of a perceived association with a disease. Such ill-treatment can negatively affect the person with the disease, their family, caregivers, friends and also communities. At its extreme, stigma can drive a suffering person to commit physical violence. Some Facts on Social Stigma Surrounding HIV/AIDS People suffering from HIV are more vulnerable to experiencing stigma and discrimination. Myths, misinformation and lack of awareness surrounding HIV/AIDS can increase the stigma and discrimination related to it. It has been reported that one in eight people suffering from HIV are being denied health care services because of stigma and discrimination. The key to address stigma and discrimination is by adopting a human rights approach to HIV and AIDS. How to Deal With the Stigma Surrounding HIV/AIDS? HIV is just a disease – Stop blaming yourself for HIV. Remind yourself that HIV is just a disease and not a moral consequence. Educate yourself- Increase your knowledge about HIV, it’s consequences and how to deal with it. Follow trusted resources or brochures and pamphlets offered by community-based organizations. Call AIDS Helpline: If you are afraid of talking to someone regarding your condition, seek help and start by calling AIDS helpline number. These helpline numbers can refer you to support groups or counsellors with whom you can speak freely and get emotional support all while maintaining your privacy. Know your rights: In case of any discrimination faced at work, healthcare facility or in your housing area, try reaching out to community-based organizations who can help you get in touch with legal services to assist you in such matters. Understand your workplace rights:  According to the policy issued by the Ministry of Labor & Employment after consultations with NACO and ILO, dignity and equity of the HIV affected person at the workplace should be maintained. Also, the employer cannot ask you about your HIV status if they provide health insurance. You can also file a complaint If you experience workplace discrimination. Fight your anxiety: While going for an HIV test, If you want your reports and identity to remain confidential then speak to your doctor or clinic for such provisions. This can help you cope up with your anxiety. You can also speak to HIV/AIDS support groups, family services and drug treatment programmes to help with your anxiety regarding HIV. Speak to your family and friends: Telling people about your HIV status can be hard. But sharing your HIV status with your friends and family is very important as they can help you when you’re at your worst, especially when you need them the most. Mentally prepare yourself to handle all the possible reactions when you are ready to speak with your friends or family. Keep yourself calm and motivated: It was difficult for you to digest that you have been tested HIV positive. Your family members and friends may feel the same way. Keep yourself calm and accept that you may be confronted with some insensitive and even stupid questions. Remind yourself that they’re going through a process, too. Stigma and discrimination related to HIV/AIDS can negatively affect an individual’s mental and physical state. Everyone can help stop stigma related to HIV/AIDS by knowing the right facts, raising awareness and educating people in their communities. This can help people with HIV to live happily for the rest of their lives.

The term “Superfood” is popularly used in the food industry to promote or market any food product that has a high nutritional content and numerous positive impacts on your general health. Although this name is more of a broad-term trend than a specific category, superfoods products are usually plant-based or seafood products. Some of the health benefits include: High volume of vitamins and minerals Rich in antioxidant Contains good fats Good source of protein Filling foods with lower calories Thus, superfoods are commonly included in salad or any balanced diet plans. Here’s a list of some foods that justify this label: Keep in mind that the percentage of daily requirement is based on the average consumption of 2000 calories per day. 1)  BerriesNutritional content (per 68g)% of daily requirementTotal Fat0%Saturated fat0%Potassium1%Total Carbohydrate3%Dietary fiber6%Protein1%Vitamin C11%Iron  and Magnesium2% Image Credit: pixabay Also Read: What Is A Low FODMAP Diet? How Is It Useful? 2)  EggsNutritional content (per 50g or 1 large egg)% of daily requirementTotal Fat7%Cholesterol62%Sodium2%Potassium1%Protein12%Vitamin A5%Calcium2%Iron3%Vitamin D10%Vitamin B-65%Cobalamin10% Image Credit: Wikimedia Commons 3)  LegumesNutritional Content (Per 100g)% of daily requirementTotal Fat0%Potassium6%Total Carbohydrate4%Dietary fiber20%Protein10%Vitamin A15%Vitamin C66%Calcium2%Iron8%Vitamin B-610%Cobalamin0%Magnesium8% Image Credit: pickpik 4)  SpinachNutritional content (1 cup)% of daily requirementCalcium4.5%Iron3%Potassium5%Sodium1%Dietary fibre3%Total fat0%Vitamin A56%Vitamin C14% Image Credit: Pixabay 5)  SalmonNutritional content (Half fillet/198g)% of daily requirementTotal Fat41%Saturated fat30%Cholesterol36%Sodium4%Potassium20%Protein80%Vitamin A1%Vitamin C12%Calcium1%Iron3%Vitamin B-665%Cobalamin106%Magnesium13% Image Credit: Pexels 6)  AvocadoNutritional content (1 large avocado)% of daik requirementTotal Fat44%Saturated fat21%Potassium27%Total Carbohydrate5%Dietary fiber52%Protein8%Vitamin A5%Vitamin C33%Calcium2%Iron6%Vitamin B-625%Magnesium14% Image Credit: flickr 7)  Chia seedNutritional content (per 28.4g)% of daily requirementTotal Fat13%Saturated fat4%Potassium3%Total Carbohydrate4%Dietary fiber40%Protein9%Calcium17%Iron12%Magnesium23% Credit: Flickr 8)  CauliflowerNutritional content (Per 100g)% of daily requirementPotassium7%Total Carbohydrate2%Dietary fiber13%Protein6%Vitamin A2%Vitamin C120%Calcium3%Iron3%Vitamin B-610%Magnesium4% Credits: flickr 9)  YogurtNutritional content (1 container/170g)% of daily requirementTotal Fat1%Saturated fat1%Cholesterol2%Sodium2%Potassium6%Total Carbohydrate2%Protein34%Calcium18%Vitamin B-65%Cobalamin21%Magnesium4% Credit: Pixabay 10)              TomatoNutritional content (1 tomato/123g)% of daily requirementPotassium8%Total Carbohydrate1%Dietary fiber6%Protein2%Vitamin A20%Vitamin C28%Calcium1%Iron1%Vitamin B-65%Magnesium3% Some Easy Superfood Recipes! Credit: needpix ●    Eggs and Avocado on Toast! Serving: 1 Ingredient 2 slices of brown bread One large avocado 2 medium sized eggs Salt Pepper Optional: Handful of Tomato bits Instructions Mash the avocados and put them into a small bowl.To it, add two pinches of salt and pepper and continue mashing. Optional: Add the tomato bits into it. Heat and oil the pan and fry the eggs in a sunny side up style. Alternative: Boil the eggs, mash and season it with salt and pepper. Toast the two slices of bread in the toaster and evenly spread the avocado paste into the two slices, individually. Then add each egg, fried or mashed, on the two toasted slices. Enjoy! Image Credit: Pixabay ●    Overnight Oats and Chia Seed Serving: 1 Ingredients 90 gram or flavored or naturally sweetened yogurt 3 tablespoons of rolled oats 2 teaspoon of chia seed Handful of berries 1 mashed banana 3 tablespoon milk of choice Instructions Take a container and add the yogurt, oats, chia seed and banana into it. Add some milk and mix the contents well. Close the container and refrigerate it for a minimum of 7 hours. After that, add the berries on the top and enjoy! Credit: Flickr ●    Tomato and Cauliflower Salad Serving: 1 Ingredients 2 teaspoon of olive oil 1 teaspoon of white wine vinegar ⅛ teaspoon of lemon juice A pinch of salt and pepper ⅛ large boiled or baked cauliflower, chopped A handful of cherry tomatoes, cut half 5-8 salad leaves 1 full spring onion, chopped ½ teaspoon of Dijon mustard A pinch of sugar A handful of pomegranate seeds 2 teaspoons of hummus Instructions To a small bowl, add olive oil, white vinegar, mustard, lemon juice, salt, pepper and sugar. Keep the dressing aside. To the salad bowl, add the cauliflower, cherry tomatoes, spring onions, pomegranate seeds and some few salad leaves. Add the dressing to the salad bowl and mix well. Optional: Add humus on the top. Add the remaining salad leaves. Mix a little and enjoy!

It has been impossible these days to get a decent workout. With gyms and fitness centres closed since march, fitness enthusiasts are finding it hard to do their optimum workout. There are also people in addition who wish to use this spare time to make themselves fit. Well, you can have a good workout at home and just two dumb bells are required. You can be relaxed with these things at any weight. The following exercises can be done with just 2 dumbbells: Chest Press A chest press can be done on a bench, ball or the floor. Image Credits: Flickr This workout has a compounding impact on the chest, triceps and shoulders to start a full body workout. To do this: Lie down and bend your knees. Hold the dumbbells up away from your body. Ensure that the arms are straight while the dumbbells are at the top Bend your elbow and lower the weights until your arms make a 90-degree angle. Overhead Press Raise your arms as high as you can in an overhead press. Image Credits: piqsels This step is mostly aimed at strengthening the shoulders. The overhead press is an excellent exercise to be strongly supported. It also operates on the front and mid deltoid in addition to the elbows. Also Read: Chair, Towel, Stairs & More Household Objects To Use For A Home Workout The steps to do this are: Stand straight and keep your legs hip-width apart. Hold the dumbbells in each arm at your ear level. Keep your elbows bent in the shape of goalposts. Press up the weight on your shoulders. Make sure that you do not arch your back Get them down and repeat with the starting position. Hammer Curls Hammer curls are very good for getting better biceps at home. Image Credits: Pxfuel Hammer curls are for your biceps. The results in improving and building them have been really strong. Hammer curls may be carried out by leaning on a leg if you are willing to practice on your balance. This makes the exercise hard and requires practice. This can be done by: Keep the dumbbells on your sides while your arms remain straight. You can do this one by one with a single dumbbell also. This can even be done one by one with a single dumbbell also. Make sure that dumbbells are in your hand in such a way that the palms are facing inwards. Curl them towards your shoulders. Ensure that the biceps are squeezed. Bring them back down to the starting position. The same can be done by standing on one leg to build better balance. Gobble Squat For a gobble squat, you can use anything that has adequate weight. Image Credits: Wallpaper Flare A gobble squat is an exercise in which a squat is performed while holding a dumbbell. The extra weight improves the advantage of the squats and also tends to execute the right technique. A gobble squat is useful to many muscles, including leg, arm and thigh. That can be achieved with a single dumbbell in one hand or dumbbells holding together in both hands. To do this exercise follow these steps: Stand while holding a dumbbell by both hands in front of your chest. In case you are using two dumbbells then hold each in one hand at chest height. Keep your legs hip-width apart. Do a squat by bending your knee and lowering your body. Go as low as you can. Rise back up. Keeping your arms straight through the exercise. Lunges Lunges engage a wide rage of body parts, Image Credits: Flickr Lunge is the perfect practice for full body training. It works with many muscle groups and works very well for the legs. It is one of the most suggested training in less time. The steps to do a lunge are: Stand with your feet hip-width apart. Hold the dumbbells on your sides while keeping your arms straight. Take a step forward of your left foot and focus on shifting your body weight on this foot. Lower your body. Ensure that after lowering the thigh becomes parallel to the floor. Lift yourself back up using strength from your heel. Repeat with the other leg. Hold the dumbbells with straight arms throughout the activity. For all these activities, you can start one set of eight repetition and raise them as you go. Ideal training should have three sets of each session, but you should eventually get there. You can do so if you like to maximize the number of repeats or sets. Takeaway It is important to work out and you can do it in all ways. This training involves the body and has the capacity for two dumbbells to keep you fit. You can also do aerobic workouts to support this in addition to the above-mentioned practice. Few people tried to do so with other things like water bottles in case you do not have access to dumbbells either. #WorkoutWithJust2Dumbbells

The bio-availability and absorption of nutrients vary upon the ingredients used and cooking techniques applied. And in a country like India, whether you go north, south, east or west, all that is very varied. Even though the diet preferences vary throughout India, almost 80% of Indian population follows and promotes a vegetarian diet or lacto-vegetarian diet. Studies in India on vegetarian diets suggest different beneficial outcomes in terms of food consumption, patterns and nutrient intake in various geographical regions of India, relative to a non-vegetarian diet. People who prefer to follow a vegetarian diet have also been found: In comparison with non-vegetarians consumed larger quantities of legumes, fruits, roots and tubers, dairy and sugar. More starch, vitamin C and folate were also consumed, and less sugar, protein, vitamin B12, and zinc being consumed. Overall, Indian vegetarian diets have found to meet the Recommended Dietary Allowance (RDA) levels of macro- and micronutrients with total energy and total fats less than non-vegetarian diets. Deficiencies Related to a Vegetarian Diet Vegetarians are often found with vitamin B12 deficiencies as there are no plant sources available for Vitamin B12. The deficiency results due to the reduced bioavailability of vitamin B12 from plant sources. A vegetarian diet is also found to be deficient in omega-3 fatty acids which can only be sourced from non-vegetarian foods like fish, meat, and eggs. Low levels of vitamin B12 and omega-3 fatty acids, which lead to cardiovascular disease, have been linked with higher serum levels of homocysteine. The less bioavailable zinc from plant sources, which results in vegetarians consuming less zinc compared to non-vegetarians, has also been shown. Indian vegetarian diets do not include the required amount of proteins and most of the protein consumed is cereal-based or acquired from soy, beans, tofu, mushroom and paneer which do not offer our body with enough protein or essential amino acids and are also of poor quality and digestibility. Another deficiency that vegetarians face is of Vitamin. Vitamin D is a fat-soluble vitamin which is required for formation and maintenance of bones, nerve signalling, muscle and cell functions. It’s because the dietary sources of vitamin D are non-vegetarian foods like fish, egg yolk, and fortified foods.

“Life is about rhythm. We vibrate, our hearts are pumping blood, we are a rhythm machine, that’s what we are”. – Mickey Hart. The environment is our surroundings or conditions in which we live and operate. It is of utmost importance for sustainable development and well-being. However, an individual has little control over environmental exposure, which can play an important role in the development and severity of various diseases. The WHO has identified environmental air pollution as the world’s largest health risk accounting for about 80% of deaths due to ischaemic heart disease and stroke. Heavy metals such as lead, cadmium, and arsenic which are suspended in air due to pollution are listed among the WHO’s top 10 environmental chemicals. These chemicals pose a threat to our health and also mediate the development and progression of CVD. Numerous research studies have shown that environments which involve adverse physical and psychosocial work conditions such as shift-work and excessive workload, work stress is also related to CVD. Let’s see how these environmental factors make it hard to take care of our heart. Physical and Chemical Factors and Their Impact on Heart Health Particulate Matter Industrial hazards causing air pollution, Image Credits: pixabay Particulate matter is the sum of all solid and liquid particles suspended in the air, some of which are hazardous. Particulate air pollution with PM 2.5 has been closely associated with adverse health effects such as respiratory disease and cardiovascular diseases. Studies have also shown that a PM range of 2.5 -10 is associated with several adverse health outcomes, causing numerous death and hospitalization from cardiopulmonary disease. Household Air Pollution Cooking on biomass fuel, Image Credits: pixabay Biomass fuel originated from household pollutes the air affecting around 3 billion people worldwide. Studies have shown that exposure to air pollution in the form of household air pollution is associated with hypertension,  heart failure, acute myocardial infarction, arrhythmia, sudden cardiac death and cardiovascular mortality. So, even though food cooked on biomass fuel tastes better, one should avoid it, as the smoke released from it may risk your heart. Lead Toxicity Studies have shown lead toxicity to affect around 26 million people globally, resulting in a loss of 9 million disability-adjusted life-years.  There are multiple sources of lead exposure among which tobacco use is the most common one. Lead toxicity is associated with coronary heart disease, stroke, and peripheral arterial disease. So, stop smoking and risking your heart for CVD. Arsenic Toxicity Arsenic, Image Credits: pixabay Arsenic is a naturally occurring metalloid found in the earth. The most common mode of arsenic exposure includes drinking water, soil, and food. Chronic arsenic exposure can lead to multiple adverse health outcomes, including CVD. Cadmium Toxicity Caption: Cadmium toxicity on heart, Image Credits: pixabay Cadmium toxicity, which commonly occurs from tobacco smoking, and additionally, from industrial exposure like mining, smelting, refining and industrial waste can pollute the air, water, and soil. This contaminates the foods which we consume including leafy vegetables, fish, and shellfish. Cadmium toxicity may damage the cells through oxidative stress and impair endothelial function leading to elevated blood pressure and hypertension. Cadmium exposure is associated with diseases of atherosclerosis, stroke, ischemic heart disease, peripheral arterial disease, and acute coronary syndromes. Thus, uncontrollable cadmium exposure has made it harder for us to take care of our heart. Noise Pollution Noise pollution, Image Credits: pixabay Numerous studies over the years have confirmed noise pollution to be associated with cardiovascular diseases. The studies suggest that noise from road traffic and aeroplanes hampers the body on the cellular level. It stimulates the stress hormones by activating the sympathetic “fight or flight” hormones. A spike in stress hormones may eventually lead to vascular damage, high blood pressure, stroke,  coronary artery disease, and heart failure. Cold Weather Caption: Man stretching in cold weather, Image Credits: pixabay Temperatures during winters decrease, which makes your heart work harder to keep your body warm. This may cause your heart to beat faster by increasing the peripheral vascular resistance in order to pump blood to the whole body leading to hypertension. This is also one of the reasons for higher rates of CVD mortality during winters. Heat during summers Caption: Woman sweating due to summer heat, Image Credits: pixabay Heat during summers may cause hypertension and heart rate variability. During summers due to high temperatures, our body attempts to radiate heat. When higher temperatures are coupled with humidity, you may observe more blood flowing towards your skin. This is because your heart rate increases and beats faster and harder to regulate your body temperature. It has also been reported that during exercise, our body’s sympathetic activity is increased which is an additional stimulus of a heated environment. Psychosocial Workload and its Impact on Heart Chronic Work Stress Job strain at work like high work-life imbalance, combined with high effort and low reward at work, and overcommitment, may cause elevated blood pressure and psychological stress leading to adverse effects on the heart. Fatigue Fatigue is another major occupational health problem that results in autonomic nervous dysfunction and sympathovagal imbalance. Both conditions are known to risk the heart. Working Time Night shift workers are also under higher risk of developing CVD. It has been found that the circadian pattern and cardiac autonomic activity are predominantly affected in people who work during the night. #environmentalfactorsforheartdisease

Status migrainosus also referred to as intractable migraine, is a migraine attack that usually lasts longer than 72 hours. In this, the usual migraine treatments offer little or no help, and this can affect the daily lifestyle of a person. Severe headache for long periods of time could be a sign of migraine, Image Credits: Commons Wikipedia In this article, we will see a little more in detail about this condition. What is Status Migrainosus? Status migrainosus is way more severe than the normal headaches caused by migraines and are long lasting. The symptoms of this might be very similar to the normal migraines, though sometimes they can get severe. The usual strategies that are used to stop the headache, that include rest and medication, often do not work. Most migraines follow a distinct pattern. During this period, a person may feel disturbances, changes in consciousness etc. Therefore, it is necessary to realise that migraines are not like any other headaches. Regular Migraine Vs. Status Migrainosus The major difference would be in the duration and the treatment undertaken. A regular migraine usually lasts for around 4-36 hours whereas status migraine lasts for longer than 72 hours and keeps worsening. A normal painkiller might do to get relief from a regular migraine, but in case of a status migraine, even after undergoing treatment, pain persists. Symptoms Symptoms of a status migraine can be harsh enough to disrupt your life. Vomiting, loss of appetite, and nausea can be the most evident symptoms of status migrainosus. For some people, the pain and nausea get so adverse that they might have to get hospitalized. Basically, the symptoms for both are similar, the ones for status migrainosus being more visible. Here are a few common symptoms: Difficulty in concentrating, feeling confused, sleepiness, or struggling to communicate, these are a few common symptoms of migraine. A person with a status migraine tends to see lights, patterns and unusual changes in their vision. People with migraine tend to have changes in their vision. Image Credits: Pexels Pain caused due to headache can get severe and spread from one part of the head to all. Nausea is accompanied by reduction in appetite. Weakness in different parts of the body especially arms and legs. Consuming medicines and undergoing other treatment can help reduce the pain for some time, but it does come back with a vengeance. Treatment Treatment of status migrainosus is difficult as most remedies only reduce pain for some time. Attending support groups, physiotherapy, and talking to a specialist etc can be beneficial for pain management and anxiety. Researchers still do not have a way to reduce the length of status migrainosus. Certain medications help people feel better of nausea, confused thinking but it can never fully help. Excessive vomiting must be prevented as it causes dehydration in the body. Dehydration can be a trigger for migraines. Medicines given into a vein to rehydrate the body can prevent a headache from getting worse and fight dehydration. Caption: Staying hydrated is very important. Image Credits: Pexels Prevention Preventing migraines or status migrainosus is not completely possible. Specific triggers, such as perfumes, heavily scented skin care products, stress, or even exhaustion can cause headaches. Different people have their own specific reasons. It is necessary for people to realise these triggers and try to avoid them. Common status migrainosus triggers include: Hormonal imbalance Neck and head injuries Changes in medication Weather changes Change in eating pattern Bad sleep schedule Fever, Common cold and flu Keeping the body hydrated at all times, by consuming at least 4 litres of water everyday and giving the body adequate rest can help cope with this condition. Outlook Migraines being a neurological disorder, it is necessary for people to test their neurological conditions to diagnose it early. Status migrainosus can get frightening, extremely painful and stressful. Thus, learning what is the reason behind the pain can soothe the person’s mind and help controlling and preventing attacks in the future. Visiting a neuro specialist regarding this condition and undergoing specialised treatment for the same can help a person from future migraine attacks. #RegularMigraine #StatusMigrainosus

Muscle knots or myofascial trigger points are the bumps like sections of muscles which cause pain when they are touched. They can exist on any part of the body but are usually found on the back, shoulder and neck region. Muscle knots cause significant discomfort. Muscle knots occur when sensitive areas of the muscles contract even when the muscle is not in use. This damages the muscle fibres resulting in bumps which can be painful. Types of Muscle Knots Muscle knots are classified into two parts depending upon the pain they cause. Active Muscle Knots: These are the muscle knots which cause constant pain without being touched. Latent Muscle Knots: These knots only cause pain when they are touched by external stimuli. What are the Causes of Muscle Knots? Muscle knots can be caused due to the following factors: Tension and Stress: Various studies have linked muscle knots to stress and tension. It is a well-known fact that tension and stress can cause physical symptoms and muscle knots are often the first symptoms to appear. People that have a large amount of stress in their lives often suffer from muscle knots regularly. Poor Posture: Having a poor posture puts abnormal pressure on some muscles of the body. This abnormal pressure can result in the formation of knots. Having an incorrect posture over a long period can damage muscles. Poor posture can lead to muscle knots. Image Credits: Wikimedia commons Muscle Exhaustion and Overuse: Overusing a specific set of muscles can cause exhaustion. Overusing means that you have performed the same activity over and over again. The same activity requires the same movement from muscles which can lead to exhaustion. It is advised to alternate between various physical activities than just one. Repeating the same activity can cause muscle exhaustion. Image Credits: Pixabay Prolonged Rest or Lack of Physical Activity: Patients that undergo prolonged periods of bed rest often develop muscle knots due to inactivity of muscles. Similarly, people who do not do any kind of physical activity are also likely to develop muscle knots. Treatment The following treatment options are effective in treating muscle knots: Stretching: Stretching can be very helpful to relax the muscles and rid them of muscle knots. Depending on the location of your muscle knots use specific stretching exercises. Muscle knots can be treated with stretching. Image Credits: Pexels Icing: Using ice on muscles is an effective technique. Ice and other forms of cold therapies constrict the blood flow which reduces swelling and provides pain relief. This can be done until you start feeling a reduction in pain. Get a Massage: A massage improves blood circulation and improves muscle function. It also has a losing effect on the muscles. Massages are one of the most effective methods which can be used to treat muscle knots. You can also try self-massage. If you can reach the muscle knot on your body,  use your fingers too gently massage it to help relieve the pain. Massages are very effective in treating muscle knots. Image Credits: Pikist Heat Therapy: Heat therapy focuses on providing heat to the muscle knot. This heat helps in relaxing stiff muscles and relieving the pain. It can be done using a warm water bottle or a heating pad. Professional Treatments: These treatments are used rarely to treat muscle knots but are available. The goal of the treatments is to reduce the pain by removing muscle knots. Some of the professional treatments are: Mechanical vibration Pulsed ultrasound Low-level laser Therapy How can Muscle Knots be Prevented? Regular physical activity helps in preventing muscle knots. Image Credits: pixnio The following activities can help maintain muscle knots: Regular exercise Maintaining correct posture Reducing stress levels Avoid repeating the same physical activity every day Maintaining a healthy nutritious diet Takeaway Muscle knots in back are common conditions which affect almost everyone. They are easily preventable. Muscle knots usually resolve on their own. If they do not then the above-mentioned activities are very helpful in dealing with them. If your muscle knots last for more than 3-5 days or cause significant pain then you should see a doctor as soon as possible. #muscleknots

If you are a parent, then you already know how heartbreaking it is to see your child feeling lousy when they’re sick. Whether your child has caught a cold, flu, strep throat or a fever you can’t just do magic to send their symptoms away, but you can surely help her feel better with love, compassion, care and medications. Every child gets sick sometimes. After all, they spent their whole day crawling on dirty playground equipment, drinking and eating in their friend’s cup and plate, and touching things that are a source of infection. In such cases, having quick medical access will not always be possible especially if you are in the midst of your journey or living in a remote area. So, it’s good to keep a medical kit handy which will help you administer the first level of care, and cut down the risks of any injury or illness from getting worse. Here is a list of 10 medications you should always keep handy if you have kids. This can help make your child fight their illness. Electrolyte powder – Diarrhea is a very common problem in children, and may be caused by many things, including bacterial infection and viral infection. Electrolytic solutions in such cases can help your kid manage fluid loss due to diarrhoea and vomiting. It also prevents further dehydration by helping the intestines absorb more water. Medicine for diarrhoea – Diarrhoea is a common condition that usually lasts a couple of days and most of the time doesn’t require any treatment. Even though an electrolyte solution may suffice for treating diarrhoea in children, a medicine may be required sometimes in severe cases. OTC medications for diarrhoea like loperamide oral solution (not to be given to children younger than 2 years) can be given to your child but not longer than one day. Antibacterial or antifungal cream – Children are prone to fungal infections on their skin. Some home remedies can help, but to avoid the spread of further infection you can use topical skin creams containing fluconazole, itraconazole and terbinafine as an anti-fungal skin cream. On the other hand, an antibacterial cream containing triple antibiotic ointment (polymixin B, neomycin, bacitracin), or gentamicin, mupirocin (Bactroban, GlaxoSmithKline) is often recommended. Laxative, if suffering from constipation – Constipation can be observed as a common problem in children. Constipation in children may result due to changes in diet or early toileting which may cause infrequent bowel movements or hard, dry stools. Keeping lactulose solution handy can help your child with constipation. Insect bite lotion or cream- Itching caused due to mosquito bites or mites, or honey bees, can leave kids miserable, scratching all day, and sleepless through the night. In such a case, an anti-itch insect bite lotion-like Odomos naturals can prevent your kid from insect bites by keeping them away. Antiseptic solution and cream – Your kid may get minor cuts and wounds while playing, climbing, or during sports activities. Washing the minor wound with normal soap and water may suffice but in case of small to large wounds, an antiseptic solution like Dettol, Savlon, or Lugol’s solution can help prevent the spread of infection. Cough drops – Seasonal variations make children prone to cold and cough accompanied by a runny nose. In such a case, giving candy or a lozenge can help soothe the sore throat. So, keep cough drops which contain lemon or honey handy. Allergy medications –  Kids may develop an allergy during an allergy season or due to altered immune system to certain things. A few healthy habits and OTC allergy medications can prevent your baby from allergies. But in case your child has asthma,  Make sure to keep their devices handy. Standard pain relievers like paracetamol – Don’t forget to always keep paracetamol with you when you are away from your home with your kid. Paracetamol is used to treat a variety of pains including headache, toothache and sore throat. It can also bring down a fever in your child. Note that it comes in a kids variant as well. Medicines for gas and bloating- Children suffer from bloating, cramping and digestive distress when gas does not pass easily. To help your child release gas you need to keep available solutions like Gastica, which contains fennel extracts.