How Much Exercise Should You Do If You Have Type 2 Diabetes?

It is important to be physically active if you have an existing lifestyle health condition like type 2 diabetes. At least 30 minutes of exercise, five days a week is recommended to keep your body functions healthy and maintain an ideal weight. Exercising is an important part of managing your blood sugar and keeping diabetes in control.

 

Why is diabetes management important for your health?

Diabetes, if not controlled, can affect the other functions of your body, hence managing your blood glucose levels is very important. You need to maintain your blood sugar level along with your blood pressure and cholesterol levels to prevent other chronic health conditions that can develop when you have diabetes.

 

Ideal workouts for diabetes management

Your workout routine should be tailored to meet the specific needs of your body, age and existing health conditions. 

• Aerobic exercises - they require repeated movements of your large muscle groups. Walking, jogging, cycling, and swimming are some aerobic exercises. 

• Resistance training - these are strength training exercises that include using weights, like weight machines or resistance bands. 

• Flexibility exercises - they help in improving your range of motion around the joints of your bones. They also give your body the perfect balance and prevent falls.

 

If you were recently diagnosed with type 2 diabetics, it is quite possible you have been living a sedentary lifestyle. You need to start exercising - start slow and increase gradually.

 

Recommended lifestyle actions to prevent or manage type 2 diabetes

• Maintain a healthy body weight

• Be physically active - exercise daily

• Consume a nutritious diet

• Cut out junk foods and sugar

• Stop smoking

• Get yourself screened every 6 months

 

Regular full body health checkups are essential for the prevention of type 2 diabetes. In case you already have diabetes, you should plan the frequency of your health screenings with your doctor to prevent other chronic lifestyle diseases. Book your health checkup now.

10 Habits You Need In Your Life To Become Healthy

A healthy body and life can be built with small lifestyle modifications each day - change your habits little by little so that they can add up to give you a healthier life. Remember, Rome wasn’t built in a day!

Why is a shift in lifestyle essential for a healthy life?

Your daily lifestyle influences your body’s functioning and health. Everything you do has an impact on your body. So, it is essential to start making those shifts if you want a healthier and fitter life. Your preventive and health choices can be your defiance against various health conditions. Read to know what you can do to empower yourself with a healthy life. 

1. Eat healthy: A well balanced nutritious diet is most important for achieving optimal state of health. Opt for nutrient rich foods daily - add fresh fruits, seasonal vegetables, and whole grains on your food plate. Cut out processed meats and food, limit your alcohol and sugar consumption, and quit smoking.

2. Drink water: Being hydrated is essential for your body - all the cells, tissues and organs in your body need water to function well. Your water needs depend on various individual factors. 

3. Go for a daily walk: The habit of walking post your meals has many benefits. It can help you in managing your blood sugar levels.

4. Exercise for 20 minutes per day, weekly: Regular can increase your cognitive functioning, along with managing your body weight, and keeping you fit. 

5. Boost your mind: There are various ways to keep your mind healthy. Find out what gives you happiness - follow it as your hobby for a stronger mind. 

6. Sleep well: Sleep is an intrinsic part of good health. Sleep helps the body rest, regenerate, and promotes physiological and emotional health.

7. Manage your stress: Long term stress can take a toll on your physical and mental health. It interferes with the immune system and affects the body's health and emotional wellness. Know the ways that help you relieve stress, they are mostly individual to everyone.

8. Laugh a lot: Daily dose of laughter helps in boosting your immune system and reducing the hormones that cause stress. 

9. Be grateful: Note down the things that you are thankful for, and offer gratitude for them. Being grateful is powerful enough to create a rush of endorphins that can beat stress.

10.  Get your full body screened: Early detection is crucial to prevent or treat chronic lifestyle health conditions. Regular full body health checkups are therefore important for preventing diseases and catching them at an early stage when it is still treatable and curable. Know more about preventive health checkups.

What Does Full Body Preventive Health Checkup Mean, Why Is It Important ?

Your daily lifestyle which includes your eating habits, fitness regime, stress levels, sleep patterns, etc. contribute to making your body’s health. Hence to maintain or improve your body’s health, you need to focus on your lifestyle - eat, exercise, sleep right, and avoid smoking and alcohol. But how would you know the status of your body’s health? Preventive health checkup is the answer.

 

What is preventive health checkup?

Preventive health checkups assess your physical health to:

• identify any health condition that might be developing in your body

• determine the disease risk factors that might be present currently

This information helps you and your physician to create a plan for delaying the onset of the particular health condition, and also strategize a plan of treatment if it has developed to an early stage. 

 

What does it include?

Preventive health checkup packages comprises various biochemical, blood, and diagnostic tests to determine the functioning of your complete body including all your organs.

 

Why is preventive health checkup important?

Just remember - prevention is not only better than treatment, it also helps in better treatment.

It helps in detecting the health complications before they become fatal to your wellness. Diseases like diabetes, hypertension, cancer, etc. silently reach a stage that threatens lives - there are almost no symptoms for detecting them from the outside. The tests in preventive health checkup identify them in time - when there is ample time for treatment and cure. 

 

Preventive health checkup is needed even if you think you are healthy

You might think you are healthy but there might be a disease developing underneath that you might not know. Most of the non-communicable health conditions do not show symptoms, and when they do, it’s too late for treatment. Getting your checkup once a year is adequate for analyzing your body’s health. The frequency of your full body checkups depend on your age and any existing health condition.

 

 

Benefits of regular full body health checkup

• Early detection of potential life-threatening health conditions

• Easy treatment and cure

• Saves out-of-pocket expenses

• Helps you maintain healthy body

• Prevents loss of life

• Saves trauma for the family

• Provides healthy lifestyle suggestions

• Gives tax rebate (section 80C) on income

A comprehensive full body health checkup package can provide you expert guidance through the reports and physician counselling, and be your support in your overall wellness at all ages. Know more about finding an affordable and high quality health checkup package best suited for your age.

8 Simple Tips For Keeping Your Bones Healthy And Preventing Bone Diseases

Your bones serve multiple functions in your body.  They are responsible for  providing structure to the body, protecting the organs, giving an anchor to the muscles, and also act as calcium storage. It's important to take care of your bone health at all ages, and keep them strong and healthy. Protecting their health can go a long way in preventing bone diseases such as osteoporosis. Simple lifestyle changes in your diet and exercise can help in building and maintaining bone mass.

Try these 10 tips to improve the health of your bones and spine.

1. Go for walks - Walk or jog at a comfortable pace for at least 20 - 30 minutes every day. Climb stairs instead of taking the elevator to keep your body moving while you perform your daily tasks.

2. Do bench press or jumping jacks - These exercises can help in strengthening your bones.

3. Perform strength training - Boost your bone health with a session of lifting weights 2 to 3 times each week. 

4. Quit smoking - Smoking cigarettes increases your risk for bone loss, and thereby makes you prone to fractures. 

5. Moderate your alcohol consumption - Alcohol tends to interfere with your body’s ability to absorb and regulate calcium, and vitamins.

6. Manage calcium in your diet - Calcium is important to keep your bones strong and also to prevent osteoporosis. Consume nuts, and leafy green vegetables for your calcium intake.

7. Eat foods fortified with vitamin D - Consume eggs and fatty fish to get an adequate amount of vitamin D. Vitamin D helps strengthen your bones. Spend some time in the sunlight for natural vitamin D absorption.

8. Get your bone health screened at regular intervals - Full body checkups are essential to find out about your bone mass, calcium levels and vitamin D in your body. In case of any deficiency, or whenever you are not getting the required quantity in your diet, your doctor can recommend a proper  supplement to fulfil your body’s needs.

Putting these tips into practice can help you in strengthening your bone health and maintaining your bone mass, and prevent you from developing diseases like osteoporosis. Understand the current health of your bones now to take appropriate corrective actions.

Brain Tumor: Know What Puts You At Risk And How To Prevent It

 

A collection of abnormal cells inside the skull part of the brain is called a brain tumor. It can be malignant or benign (non-cancerous). Although not all brain tumors are cancer, the tumors can grow and increase the pressure inside the skull resulting in brain damage.

The risk factors and causes for brain tumor

• Aging

• Being exposed to certain chemicals found at workplaces

• Exposure to ionizing radiation

• Weakened immune system because of personal medical history of cancer

• Genetically inherited / family history

Some cancers can also spread to the brain especially the ones mentioned below:

• Breast cancer

• Colon cancer

• Kidney cancer

• Lung cancer

Signs and symptoms to watch for

• Changes in headache patterns

• Severe and frequent headaches 

• Nausea or vomiting due to unknown reasons

• Blurred or loss of peripheral vision

• Continued speech difficulty

• Unexplained tiredness

• Confusion in normal, daily activities

• Unexplained changes in behavior 

• Seizures 

How to prevent brain tumors?

Brain tumors can only be prevented by reducing the exposure to risk factors and avoiding environmental and occupational hazards like smoking and radiation. Early detection and diagnosis is an essential part in avoiding reaching a life threatening stage. Catching brain tumors at an early stage allows for successful treatment opportunities. Important thing to note is that the early tumors may not always have noticeable signs and symptoms, hence preventive health checkups play a crucial role in detection. The earlier it is detected, the more are the chances of cure through an appropriate treatment plan, and a healthy life. 

A full body checkup helps in finding out any abnormalities that may be developing inside the body without displaying any signs or symptoms. That is why annual complete body screening is suggested for healthy individuals. Based on your health checkup reports, you can modify your lifestyle and take preventive actions for a healthier living. Book your full body health checkup now.

You Should Get Your Health Checkup Done Annually Even If Think You Are Healthy

Does the thought of visiting a health centre for a regular checkup make you feel uneasy? Do you think health checkups are needed for only those people who are sick? Well it is time to know the facts about full body health checkups.

 

Health checkups find diseases that may have started developing without any obvious symptoms - irrespective of your age

Because there are no signs and symptoms, you might think you are in good health but many times that is not the case. Cancer, heart disease and diabetes do not show any symptoms in their early stages. Cure becomes complex and at the stage when symptoms appear.   

 

They assess the impact of your daily lifestyle on your body

Your body’s health is affected by your lifestyle which is a combination of everything you do - like what you eat, your habits, addictions, sleep cycles, stress, etc. Hence, with annual health screenings you can understand the impact your daily activities are having on your body.

 

You can modify your lifestyle to prevent the health conditions that you are susceptible to

Based on your health screening report, your family’s medical history, and physician’s consultation, you can customize your food, fitness, and lifestyle activities to prevent the diseases that you are at risk of developing. Not being aware of your health’s status makes you continue following the same lifestyle and thereby worsen the disease.

 

You can get an income tax rebate on your taxable income

You get the opportunity to avail a rebate of INR 5000 for the cost spent on preventive health checkups for yourself, and your immediate family members.

 

You save out of pocket expenses and mental trauma

Chronic health conditions like cancer are curable if detected early. But if the disease progresses in stages, cure and survival rates become low. Regular health screenings are important to keep a check on your health. The cost incurred on treatment in the advanced stages of the disease is very high with lesser successful outcomes. Regular health checkups are an investment for a healthy body. It helps you in saving your out of pocket expenditures.

Become acquainted with your body’s health status. Book your full body health checkup today.