Don’t worry, get moving
YOUR HEALTH
DR GITA MATHAI
Hypertension or high blood pressure (BP) is like a thief who creeps in without warning in the dead of the night. That’s because the disease produces practically no symptoms.
People rarely develop giddiness, headaches or nose bleeds until the hypertension is very high. The first sign that there is something wrong may be a complication like a heart attack, stroke or ruptured aneurysm.
Blood pressure is optimal when it is 120/80 mmHg (millimetres of mercury) or less. It is considered normal even if it is 130/90 and high when it is 140/90 or more. Values of 130-140/85-99 are considered in the prehypertension category. Blood pressure needs to be monitored every two years after the age of 20 and yearly after 40.
Some kidney and adrenal gland diseases and diabetes can cause a rise in BP. It can also occur with certain medications like the oral contraceptive pill, some pain relieving medications and even decongestant cough syrups. Pregnancy may cause a peculiar type of hypertension called pre-eclampsia. In these patients, hypertension can revert to normal if the aggravating condition is tackled.
Doctors, too, can precipitate hypertension in normal people. The mere thought of a medical check-up and sight of the blood pressure apparatus can set the heart racing and blood pressure soaring. This is called “white coat hypertension”. If these people are monitored for 24 hours as they go about their daily activities, their BP is found to be normal. They do not require treatment.
Hypertension usually sets in during middle age. The exact reason is not known. Genes, the environment and upbringing count. Though it is not due to a single inherited gene, it’s more likely to occur if one or both parents are hypertensive.
Ideally, those with hypertension should monitor their BP at home to make sure it is under control. This way, they can immediately consult a doctor if it seems to be fluctuating or elevated. Wrist and cuff apparatuses are available that show automatic readings. The arm should be straight and on level with the heart while doing this.
Though a reading of 120/80 is ideal, doctors may set a target that is slightly higher in older people.
High BP should not be ignored. It must be treated and kept under control. Untreated, it makes the blood vessels thicken and less pliable. The blood supply to the brain is then affected. This can lead to loss of memory, balance, reasoning and other changes of dementia. It can cause a stroke with paralysis of parts of the body. The heart, unable to pump against high resistance, may fail or there may be a heart attack.
There are several groups of medicines to control hypertension. They should be taken exactly as advised. Timing is important – they pills should be swallowed as per schedule, even on fasts. They should not be taken in the morning one day and in the evening the next.
To prevent hypertension, and help lower the pressure once it has set in, the diet should have no high calorie snacks or junk food, be low in fat and dairy products, and rich in fruits and vegetables.
Fruits and nuts contain potassium and magnesium. The minerals balance the effect of sodium or salt in the diet. Salt causes the body to retain water and this elevates the BP. Salt consumption should be 2.5gm (1/2 tsp) per person a day. The “hidden salt” in aerated drinks, health supplements and preserved food should be taken into account. The taste for salt is developed at a very young age and depends on one’s cooking and eating habits.
A sedentary lifestyle results in a tendency to gain weight. The BMI (or body mass index — weight divided by height in metre squared) should be 23. Obesity (BMI greater than 30) increases the work of the heart and blood vessels. At least 40 to 60 minutes of active exercise should be incorporated into the every day schedule.
Tobacco in any form (gutkha, chewing tobacco, snuff, beedis and cigarettes) aggravates hypertension. When it comes to tobacco, there can be no halfway measures. Use has to be completely stopped. Alcohol, too, raises the BP. If you must drink, consumption should be limited to 60ml a day for men (two drinks) and 30ml a day for women.
Sustained stress, at home or in the workplace, also elevates the BP. Worry has never provided a solution to a problem. It just produces further problems. Exercise, deep breathing, yoga and meditation are good stress busters. Try them.
And for those who are not affected and want to remain that way, get up and get moving. Now.
Dr Gita Mathai is a paediatrician with a family practice at Vellore. Questions on health issues may be emailed to her at yourhealthgm@yahoo.co.in
Tuesday, September 28, 2010
Tuesday, September 14, 2010
fit treatment
Fit treatment
YOUR HEALTH
--------------------------------------------------------------------------------
DR GITA MATHAI
The child stared into space grimacing at bystanders. “Stop it,” said the mother, embarrassed by the responses her actions evoked. But the child ignored her, then blinked and followed her obediently. Nobody realised that the little girl had just suffered a fit of atypical epileptic seizure.
In classical epilepsy, typically, there is a cry followed by rolling up of the eyes and uncontrolled repetitive thrashing of the arms and legs. It usually lasts a few minutes after which the person falls to the ground. There may be no recollection of the event later.
To the untutored bystander, it may appear that the person has lost control of his or her body and been possessed by some “demonic force”. This is why the illness is called epilepsy, from the Greek word “seized”. But epilepsy actually occurs because of sudden unregulated rapid electrical discharges in the brain. It has nothing to do with demons, and exorcism will not help.
All seizures are not the same. Only one half the body, or even just a part — like the arms or face — may be affected. The rapid movements may resemble an uncontrolled tic or twitch. A sudden temporary interruption in the electrical pathways may affect consciousness, awareness, movements or bodily posture. This can result in unfocused staring (absence attacks), or “feelings” of jamais vu (unreality) or déjà vu (familiarity), or disturbances in vision, hearing and balance. In children, the seizures may be even more atypical. The child may just stare inattentively and blankly for a few minutes, suddenly fall forward, or start nodding.
About 2 per cent of adults have a seizure at some time in their life. Often, it is a one-off occurrence. Children are more prone to seizures, particularly when the temperature rises. Such “febrile seizures” occur during an episode of fever, in 3 to 4 per cent of otherwise normal children from the age of nine months to five years. This may recur three or four times during subsequent episodes of fever.
A person is labelled as suffering from a seizure disorder or is an “epileptic” if there have been two or more episodes in the preceding six months, without an obvious precipitating cause. Seizures can occur if:
There is a genetic predisposition (around 30 per cent of epileptics have a close relative with seizures)
The brain structure is abnormal, producing alterations in the electrical pathway. These may be developmental or acquired as a result of trauma or surgery
The person has infections of the brain like encephalitis, meningitis or abscess
There are brain tumours
There is excessive alcohol consumption or sudden withdrawal
The person uses illegal recreational drugs
There are biochemical abnormalities like low blood sugars and other metabolic or electrolyte imbalances
There are disturbances in the blood supply to the brain.
The condition may also be precipitated by physical factors such as flickering lights, sleep deprivation or music.
Seizures are investigated with blood tests, electroencephalogram (EEG), computed tomography (CT) scan and / or magnetic resonance imaging (MRI).
Seizure disorders require regular treatment with medications. These have negligible side effects and most can be taken safely during pregnancy as well. With the patient’s compliance, and correct and adequate medication, seizures are well controlled in 75 per cent of sufferers.
After regular treatment for three to five years, the medications are usually tapered off under supervision. Medication should never be abruptly discontinued or doses missed.
People with seizures can lead normal lives. Their academic performance need not suffer if the disease is managed well. However, driving, operating heavy machinery or working in areas with loud music or flickering lights should be avoided.
In women with epilepsy, fluctuating levels of natural hormones during the course of a normal menstrual cycle can cause an increase in the incidence and frequency of epileptic attacks premenstrually. Fertility is not affected by seizures.
Seizure medications (with the exception of sodium valporate) reduce the efficacy of oral contraceptives. Women with epilepsy who wish to practise contraception need a combination pill containing at least 50 mg of oestrogen. But instead of these higher dose pills, barrier contraception — such as condoms and diaphragms, or an IUCD (intra uterine contraceptive device like copper T) — may be a better option.
During pregnancy, good seizure control should be achieved for the safety of both the baby and mother. The overall risk of birth defects in epileptic women is around 7 per cent as against 3 per cent in the general population. If a woman is planning to become pregnant, she should immediately start folic acid supplements (5mg a day). Folic acid has a protective effect on the baby’s brain and spinal cord development in the first 40 days after conception.
Epilepsy is not a contraindication to breast-feeding, although small amounts of medication do cross over to breast milk. Epileptics can lead normal and productive lives if the condition is adequately controlled with proper medication.
Dr Gita Mathai is a paediatrician with a family practice at Vellore. Questions on health issues may be emailed to her at yourhealthgm@yahoo.co.in
YOUR HEALTH
--------------------------------------------------------------------------------
DR GITA MATHAI
The child stared into space grimacing at bystanders. “Stop it,” said the mother, embarrassed by the responses her actions evoked. But the child ignored her, then blinked and followed her obediently. Nobody realised that the little girl had just suffered a fit of atypical epileptic seizure.
In classical epilepsy, typically, there is a cry followed by rolling up of the eyes and uncontrolled repetitive thrashing of the arms and legs. It usually lasts a few minutes after which the person falls to the ground. There may be no recollection of the event later.
To the untutored bystander, it may appear that the person has lost control of his or her body and been possessed by some “demonic force”. This is why the illness is called epilepsy, from the Greek word “seized”. But epilepsy actually occurs because of sudden unregulated rapid electrical discharges in the brain. It has nothing to do with demons, and exorcism will not help.
All seizures are not the same. Only one half the body, or even just a part — like the arms or face — may be affected. The rapid movements may resemble an uncontrolled tic or twitch. A sudden temporary interruption in the electrical pathways may affect consciousness, awareness, movements or bodily posture. This can result in unfocused staring (absence attacks), or “feelings” of jamais vu (unreality) or déjà vu (familiarity), or disturbances in vision, hearing and balance. In children, the seizures may be even more atypical. The child may just stare inattentively and blankly for a few minutes, suddenly fall forward, or start nodding.
About 2 per cent of adults have a seizure at some time in their life. Often, it is a one-off occurrence. Children are more prone to seizures, particularly when the temperature rises. Such “febrile seizures” occur during an episode of fever, in 3 to 4 per cent of otherwise normal children from the age of nine months to five years. This may recur three or four times during subsequent episodes of fever.
A person is labelled as suffering from a seizure disorder or is an “epileptic” if there have been two or more episodes in the preceding six months, without an obvious precipitating cause. Seizures can occur if:
There is a genetic predisposition (around 30 per cent of epileptics have a close relative with seizures)
The brain structure is abnormal, producing alterations in the electrical pathway. These may be developmental or acquired as a result of trauma or surgery
The person has infections of the brain like encephalitis, meningitis or abscess
There are brain tumours
There is excessive alcohol consumption or sudden withdrawal
The person uses illegal recreational drugs
There are biochemical abnormalities like low blood sugars and other metabolic or electrolyte imbalances
There are disturbances in the blood supply to the brain.
The condition may also be precipitated by physical factors such as flickering lights, sleep deprivation or music.
Seizures are investigated with blood tests, electroencephalogram (EEG), computed tomography (CT) scan and / or magnetic resonance imaging (MRI).
Seizure disorders require regular treatment with medications. These have negligible side effects and most can be taken safely during pregnancy as well. With the patient’s compliance, and correct and adequate medication, seizures are well controlled in 75 per cent of sufferers.
After regular treatment for three to five years, the medications are usually tapered off under supervision. Medication should never be abruptly discontinued or doses missed.
People with seizures can lead normal lives. Their academic performance need not suffer if the disease is managed well. However, driving, operating heavy machinery or working in areas with loud music or flickering lights should be avoided.
In women with epilepsy, fluctuating levels of natural hormones during the course of a normal menstrual cycle can cause an increase in the incidence and frequency of epileptic attacks premenstrually. Fertility is not affected by seizures.
Seizure medications (with the exception of sodium valporate) reduce the efficacy of oral contraceptives. Women with epilepsy who wish to practise contraception need a combination pill containing at least 50 mg of oestrogen. But instead of these higher dose pills, barrier contraception — such as condoms and diaphragms, or an IUCD (intra uterine contraceptive device like copper T) — may be a better option.
During pregnancy, good seizure control should be achieved for the safety of both the baby and mother. The overall risk of birth defects in epileptic women is around 7 per cent as against 3 per cent in the general population. If a woman is planning to become pregnant, she should immediately start folic acid supplements (5mg a day). Folic acid has a protective effect on the baby’s brain and spinal cord development in the first 40 days after conception.
Epilepsy is not a contraindication to breast-feeding, although small amounts of medication do cross over to breast milk. Epileptics can lead normal and productive lives if the condition is adequately controlled with proper medication.
Dr Gita Mathai is a paediatrician with a family practice at Vellore. Questions on health issues may be emailed to her at yourhealthgm@yahoo.co.in
Tuesday, September 7, 2010
running for life
Run for your life
YOUR HEALTH
--------------------------------------------------------------------------------
DR GITA MATHAI
Fauja Singh (in foreground) shows no signs of slowing down even at 99
Last Sunday, when most of you had probably just woken up, I was running the Chennai half marathon with around 8,000 others. For me, a 58-year-old grandmother, age is certainly no bar. The only constraints are the few male louts on the road who stare, pass comments or snigger.
Children run simply for the joy of it, but in older individuals regular running confers specific health benefits. And all you need is a pair of shoes and socks.
Running (not walking) is one of the easiest ways to lose weight. An hour of this activity uses up around 500 calories. A negative balance of 3,500 calories results in loss of half a kilogram. The body metabolism also perks up, becoming more efficient. What’s more, the calories burnt while resting also increase. If running is combined with a sensible diet, appreciable changes can be seen in the weight and shape of your body in a month.
While running, the blood vessels expand and contract at three times their normal rate. This improves circulation, lowers blood pressure and reduces the risk of a stroke and heart attacks.
No one wants to look old. When you run, the muscles and bones are activated. This strengthens them, reducing the risk of weakness and osteoporosis. Running makes you fit and look young without the side effects of plastic surgery and botox.
Everyone would like to be happy all the time. Since mood-elevating drugs are illegal, and alcohol is not advisable, the easiest way to achieve this is to get a “runner’s high”. Mood elevating endorphins are released while running. Around 40-45 minutes of running elevates the mood and prevents depression for the whole day.
While running, the individual has to focus on the road, forgetting the problems of home and work. This relieves stress.
In students, running increases concentration and gives a feeling of accomplishment. Running does not reduce the time available for studies. On the contrary, it freshens the mind and builds stamina. An athletic student can study more effectively than a sedentary one.
While running we often find that roads are uneven with rocks, potholes and other hazards. Concentration, co-ordination and balance improve as a runner negotiates these obstacles. The person develops excellent control over his or her body.
The improved blood supply to the heart and lungs makes runners less prone to infections and illnesses. Even when illness strikes, recovery is quick.
People often fear that runners suffer more knee and hip injuries than others. This, however, is a myth. To get the maximum benefit from running with minimum injury, the muscles should be warmed up with a few stretches and five minutes of slow walking. Also, attention should be paid to increasing the body’s core strength. This can be achieved by doing push ups and holding the “plank” pose.
For those who have not run for many years, there are several techniques to get started. The “10 steps walk 10 steps run” routine is simple. After a week, you can increase to 20 steps run and 10 steps walk. Eventually, over a period of time, you can run the entire hour.
Couples can sometimes be seen walking in the mornings. The man is properly attired in track pants or shorts with shoes. But the woman is often seen struggling, thanks to her voluminous sari and chappals. It is better to wear a salwar kameez or track pants. You need not worry about derogatory comments from neighbours and passers by. As your health improves by leaps and bounds, diabetes and hypertension get controlled, and depression lifts, you will cease to care about popular opinion.
Shoes are important. The soles should be supportive and fitted properly. Repeated impact on the hard ground can cause heel pain, especially in an overweight individual. Slippers are dangerous as the feet can slip out while walking fast. The slipper keeps hitting the back of the heel. This isn’t very comfortable and can result in injury.
Age is considered a deterrent to running, again a fact proven wrong by the oldest marathon runner (distance: 42km) Fauja Singh (born 1911). He started running at the age of 63 and shows no signs of slowing down even at 99. The oldest female marathoner is Ida Mintz who ran till she died at the age of 85. She started running at the age of 73.
So forget all ifs and buts and start moving. Run towards health and happiness.
Dr Gita Mathai is a paediatrician with a family practice at Vellore. Questions on health issues may be emailed to her at yourhealthgm@yahoo.co.in
YOUR HEALTH
--------------------------------------------------------------------------------
DR GITA MATHAI
Fauja Singh (in foreground) shows no signs of slowing down even at 99
Last Sunday, when most of you had probably just woken up, I was running the Chennai half marathon with around 8,000 others. For me, a 58-year-old grandmother, age is certainly no bar. The only constraints are the few male louts on the road who stare, pass comments or snigger.
Children run simply for the joy of it, but in older individuals regular running confers specific health benefits. And all you need is a pair of shoes and socks.
Running (not walking) is one of the easiest ways to lose weight. An hour of this activity uses up around 500 calories. A negative balance of 3,500 calories results in loss of half a kilogram. The body metabolism also perks up, becoming more efficient. What’s more, the calories burnt while resting also increase. If running is combined with a sensible diet, appreciable changes can be seen in the weight and shape of your body in a month.
While running, the blood vessels expand and contract at three times their normal rate. This improves circulation, lowers blood pressure and reduces the risk of a stroke and heart attacks.
No one wants to look old. When you run, the muscles and bones are activated. This strengthens them, reducing the risk of weakness and osteoporosis. Running makes you fit and look young without the side effects of plastic surgery and botox.
Everyone would like to be happy all the time. Since mood-elevating drugs are illegal, and alcohol is not advisable, the easiest way to achieve this is to get a “runner’s high”. Mood elevating endorphins are released while running. Around 40-45 minutes of running elevates the mood and prevents depression for the whole day.
While running, the individual has to focus on the road, forgetting the problems of home and work. This relieves stress.
In students, running increases concentration and gives a feeling of accomplishment. Running does not reduce the time available for studies. On the contrary, it freshens the mind and builds stamina. An athletic student can study more effectively than a sedentary one.
While running we often find that roads are uneven with rocks, potholes and other hazards. Concentration, co-ordination and balance improve as a runner negotiates these obstacles. The person develops excellent control over his or her body.
The improved blood supply to the heart and lungs makes runners less prone to infections and illnesses. Even when illness strikes, recovery is quick.
People often fear that runners suffer more knee and hip injuries than others. This, however, is a myth. To get the maximum benefit from running with minimum injury, the muscles should be warmed up with a few stretches and five minutes of slow walking. Also, attention should be paid to increasing the body’s core strength. This can be achieved by doing push ups and holding the “plank” pose.
For those who have not run for many years, there are several techniques to get started. The “10 steps walk 10 steps run” routine is simple. After a week, you can increase to 20 steps run and 10 steps walk. Eventually, over a period of time, you can run the entire hour.
Couples can sometimes be seen walking in the mornings. The man is properly attired in track pants or shorts with shoes. But the woman is often seen struggling, thanks to her voluminous sari and chappals. It is better to wear a salwar kameez or track pants. You need not worry about derogatory comments from neighbours and passers by. As your health improves by leaps and bounds, diabetes and hypertension get controlled, and depression lifts, you will cease to care about popular opinion.
Shoes are important. The soles should be supportive and fitted properly. Repeated impact on the hard ground can cause heel pain, especially in an overweight individual. Slippers are dangerous as the feet can slip out while walking fast. The slipper keeps hitting the back of the heel. This isn’t very comfortable and can result in injury.
Age is considered a deterrent to running, again a fact proven wrong by the oldest marathon runner (distance: 42km) Fauja Singh (born 1911). He started running at the age of 63 and shows no signs of slowing down even at 99. The oldest female marathoner is Ida Mintz who ran till she died at the age of 85. She started running at the age of 73.
So forget all ifs and buts and start moving. Run towards health and happiness.
Dr Gita Mathai is a paediatrician with a family practice at Vellore. Questions on health issues may be emailed to her at yourhealthgm@yahoo.co.in
Subscribe to:
Posts (Atom)
