Create Your Own Personalized Self Care Plan To Be Healthy

 The current circumstances make it very important for you to have a self-care plan that can help you in strengthening your health and overall wellness. It includes controlling your stress levels and maintaining a healthy body. 

 

Why should you have your own personalized self and health care plan?

Just following anything you are suggested by your friend because it helped them might not work for you. Or just changing just one aspect of your daily lifestyle also won’t help. The reason being - many self-care activities are interdependent on each other so that they can help you. If you are following a few stress-relieving activities but not taking care of your health, it would be of no use to you. Adopting meditation in your daily routine would not help much if you are not getting enough sleep. Proper sleep is required for cell repair and rejuvenation. Your gymming and exercises won’t help if you don’t consume a balanced diet and keep your addictions.

 

How to create your self-care plan?

You need to start from the basics of self-care and create your own plan according to your current lifestyle. Your self-care plan should include your physical, social, emotional, spiritual, and mental health. More importantly, self-care should be a priority and not a luxury! Include the following in your self-care plan:

• Prioritize yourself and your happiness
• Get adequate sleep
• Consume a well-balanced diet 
• Avoid junk food
• Quit smoking and alcohol
• Take meal breaks
• Take out time for walks in between your work
• Plan your weekly exercise routine
• Make time for your friends and family
• Find activities that stimulate your mind
• Look for fulfilling spiritual practices
• Know the ways to process your emotions in a healthy way

 

Another important aspect that should be included in your self-care plan is to keep a check on your body’s health. Go for your full body preventive health checkups every year, and create micro-plans to manage/treat any health conditions that you are detected in your reports. If you want to know more about how health checkups help in keeping you healthy, click here.

Most Common Health Problems After 30 And Their Prevention

 Some latest healthcare studies have shown that few health conditions that were previously only associated with old age are affecting younger adults who are in their 30s. Most of these conditions are chronic lifestyle diseases that are caused due to lifestyle choices such as smoking, alcohol dependence, improper food intake, and lack of physical activity.

 

The first step is to understand the reasons and spread awareness about them. Let your peers know that:

• Early detection helps in preventing and treating these diseases by recognizing them at an early age
• Lifestyle diseases are preventable and treatable
• Obesity and a sedentary lifestyle increase the risk of developing these diseases
• Yearly health checkups are essential for catching them early and thereby taking early actions for your health
• Lifestyle modifications based on the health checkup report can keep these diseases at bay

 

Which are the common lifestyle diseases that affect you in your 30s?

Type 2 diabetes: The leading risk factor for developing diabetes obesity. Young adults are at higher risk for diabetes because of sedentary lifestyles, stress, and improper eating habits.

Hypertension or high blood pressure: it is also known as the silent killer because it doesn't show symptoms. It can damage the major organs like heart, kidneys, and brain. If left untreated, high BP can lead to heart diseases and strokes. 

Cancers: They can also develop due to excessive alcohol intake and smoking. Cancer causes the second most of all the deaths in the world. However, early screening and treatment can help in cure and survival.

 

How to prevent such chronic and prevalent lifestyle diseases?

Adopt a healthier lifestyle and follow the below mentioned preventive actions:

• Keep a regular check on your blood pressure
• Consume a healthy and balanced diet
• Increase your physical activity
• Keep control on your cholesterol and blood sugar
• Maintain a healthy weight/BMI
• Quit smoking
• Reduce alcohol consumption
• Be regular with your full body health checkups

 

Coronavirus Is Bad For Your Heart. Know-How It Impacts Your Heart.

Coronavirus causes much more than respiratory diseases. COVID infection’s impact on the body is quite serious and it worsens in the cases of an already existing health condition.

 

Many studies and reports since the coronavirus outbreak have found

that even some of the healthy persons who have recovered from COVID start

showing signs of heart issues and damage. And for the ones who already have

heart problems, COVID might also increase the mortality risk. 22% of patients

who died from COVID suffered from cardiac problems. (said a study done by China

CDC Weekly).

 

Keep an eye on these signs and symptoms of these heart conditions

if you have recovered from COVID:

·       

Tachycardia - develops signs like dizziness, palpitations,

light-headedness

·       

Angina - causes chest pain; although it is also a symptom that is

associated with improper lung function, it can also indicate heart damage.

Chest pain is also observed to be the first sign of a heart attack.

·       

Arrhythmia - confusion state, trouble with speech, excessive

sweating can indicate heart failure and might need immediate attention

·       

Myocarditis - It is the inflammation of the heart muscles and is a

common cardiac complication associated with COVID infection

·       

Cardiac damage - fatigue, severe exhaustion, and chest pain can be

indicative towards heart damage

 

The most important thing to note is you should not panic. If you

are experiencing any of these symptoms, make sure you contact your physician

and follow their guidance. COVID causes complications because the virus

obstructs the oxygenated blood flow in the body that results in a hypoxia-like

condition. This kind of interference in the blood flow might result in blood

clots and make it harder for the heart to function.

 

It is also imperative that you become regular with your full body preventive health checkups. It will help in detecting any developing disease or

health condition at an early stage. Early detection increases the chances of

cure as the treatment procedures then are easier, non-invasive, and inexpensive.

Know which is the best health checkup that includes complete heart preventive

healthcare.

Want To Prevent Arthritis? Here’s All You Need To Know To Plan Your Wellness

  The swelling and tenderness in the joints is Arthritis. It is accompanied by stiffness and joint pain, and it worsens with age. Not only does it impact your everyday life, but it also needs complete management to ease the pain and inflammation. With aging, it might also cause joint and organ damage. One way is to improve your quality of life and your lifestyle. 

Who is at risk of arthritis?

Some factors that increase arthritis risk:

• Family history
• Increasing age
• Gender
• Joint injury
• Being overweight

Types of arthritis:

The major types of arthritis are:

• Osteoarthritis 
• Rheumatoid arthritis 
• Psoriatic arthritis 

All of them are different from each other but they are similarly painful and entails deformity and organ damage.

Signs and symptoms of arthritis:

The signs and symptoms of arthritis depend on the type of arthritis. They may commonly include:

• Pain
• Stiffness
• Swelling
• Redness
• Decreased range of motion

 

How is arthritis detected?

• A physician supervises the signs and symptoms
• Performs physical examination to check for swollen joints 
• Uses blood tests and x-ray for confirmation

 

How to prevent arthritis?

Arthritis is not always preventable. However, there are some healthy lifestyle habits that can be adopted to reduce the risk of developing painful joints. Follow these lifestyle modifications to prevent arthritis:

• Manage weight - lose the extra weight if needed
• Quit addictions - give up smoking and alcohol
• Exercise daily - be physically active
• Eat healthy - consume a balanced and nutritious diet
• Protect your joints from injury - take care while sitting, working, and lifting things to protect joints from strains
• Take action to prevent other diseases - go for yearly health checkups

 

Click here to know where to find the best complete body health checkup in your city that has all the tests for detecting arthritis.

Keep An Eye On These Common Signs Of Vitamins And Minerals Deficiency

A balanced and nutritious diet is suggested by doctors and dieticians. But do you know what that diet should be?

A balanced diet helps you maintain a healthy body. It provides your body with essential nutrients like water, micronutrients like vitamins and minerals, macronutrients, and calories. 

Not getting the required amounts of micronutrients like vitamins and minerals have adverse effects on your health. It might range from minor fatigue to serious illnesses. Let’s see what are the signs and symptoms caused by the deficiency of vitamins and minerals:

·        Night blindness

·        Dry skin 

·        Acne-like bumps 

·        Colour blindness

·        Recurring conjunctivitis

·        Macular degeneration

·        Ridges on nails

·        Coarse hair

·        Bleeding gums

·        Poor wound healing

·        Recurring cold and flu

·        Anemia

·        Obesity

·        Depression

·        Low bone mineral density

·        Osteoporosis 

·        Retinopathy and cataracts

·        Fertility issues

·        Muscle contractions and cramps

·        Tingling in fingers and feet

·        Restless leg syndrome

·        Eyelid spasms

 

Your body needs various vitamins and minerals for proper growth, and development of the body, and also to prevent chronic health conditions. All these micronutrients are not produced by your body on their own that is why you have to get them from your food. However, the amount of your nutrient consumption depends on your age, current health, and lifestyle. Not getting enough vitamins and minerals increases the risks of your body being nutrient deficient.

It is imperative to keep an eye on the consumption and absorption of micronutrients in your body. Most of these micronutrients interact with each other and sometimes hinder each other’s absorption. Hence, it leads to deficiency and further serious health conditions. 

 

You can know your micronutrient levels with full-body health checkups. Such health checkups analyze your Vitamin B12, Vitamin D3, infections, and also other health issues like heart diseases, liver function, and cancers. 

Know your micronutrients status now with a complete body health checkup in your city.

  

Vitamins And Minerals Play An Important Role In Your Health

Vitamins and minerals are essential for your body. They are involved in multiple functions of the body that make up your health. Consuming a balanced diet is the best way to get the required amounts of vitamins and minerals. There are about 30 micronutrients that your body needs but can not produce on its own. 

 

The role of vitamins in your body:

• Produces energy
• Releases energy
• Protects eyesight
• Builds cells and proteins
• Collagen building
• Bone formation 
• Protects the body

 

The role of major minerals in your body:

• Iron is required to carry oxygen throughout your body
• Fluoride strengthens your bones and prevents tooth decay
• Zinc is needed to increase immunity and helps the blood in clotting
• Copper helps in iron metabolism and creating hemoglobin
• Other trace minerals also help in blocking damage to the cells

 

Differences between vitamins and minerals

Both vitamins and minerals are micronutrients, but they have differences. While vitamins are organic - they can be broken down by external interference; minerals on the other hand are inorganic and don’t lose their chemical structure. To say it simply, it’s difficult to get vitamins from food sources as cooking, or exposure to air can inactivate them. However, minerals can be absorbed by your body through plants, fish, and other things you eat.

 

An adequate amount of micronutrients is required by your body to perform all its functions and be healthy. Diseases such as scurvy, rickets, beriberi, pellagra, etc. are caused in case of vitamin and mineral deficiency. Ensure that you consume a balanced and nutritious diet, and follow a healthy lifestyle. 

 

Regular full body health checkups are also necessary to know the current state of micronutrients in your body, and if there are any diseases that are caused by it. Find the best health checkup package that has tests for vitamin and mineral deficiency.

The Importance Of Early Diagnosis Of Lifestyle Diseases

Non–communicable diseases (NCDs), more commonly known as lifestyle diseases are increasing the economic and death burden for our country. They are responsible for more than 80% of the deaths. Diseases such as cancers, cardiovascular conditions, liver cirrhosis, diabetes, etc. are fatal NCDs. 

 

What causes lifestyle diseases?

As the name suggests, they mostly develop because of your lifestyle. Given below are the reasons behind such diseases:

• Being overweight or obese 
• Deficiency of essential vitamins and minerals in the diet
• Consumption of tobacco 
• Alcohol or drug abuse
• Physical inactivity or sedentary lifestyle
• Unhealthy food habits

 

How to detect and manage these NCDs?

It is important to note that early detection is required for quicker and easier treatment, and cure/management.  

Early diagnosis of NCDs is favorable from both economic and healthcare point of view. Knowing about a developing lifestyle disease at an early age lowers the cost of treatment, medication and other medical interventions. Also, these diseases don’t show symptoms hence it is essential to go for full body health checkups at regular intervals. Detection of NCDs in their later stages requires invasive treatments, greater costs, family trauma, and loss in life.

 

Early diagnosis through complete body checkup helps in:

• Lesser invasive medical evaluations 
• Better and quicker treatment
• Expediting the timeline for a cure
• Reducing out of the pocket expenditure
• Improving chances of survival, especially for cancer patients

 

Types of full body health checkups:

• Complete body checkup - you can get done from a diagnostic centre or a hospital. All your organs and blood are tested to analyse the status of your current health.
• Comprehensive lab checkup - this a blood workup that can also be done from home. It checks major health conditions so that you can take corrective actions for any developing NCDs. 

 

You should choose the tests in your full body checkup package according to your age, and your current health conditions. Want to know the best full body health checkup packages near you?