Category: Health Education

Neuro and Spine

Best Foods to eat after workout and get desired results

Best Foods to eat after workout

Eating a nutritious diet is extremely important in our daily lives but eating the right foods especially after exercise can help you recover, build muscle, and prepare for your next regimen. When you work out, your muscles use their glycogen energy stores. Some of the muscle proteins also get damaged, especially during strength workouts. Hence, it’s really important to consume the right foods as it helps to repair, build muscles, and prepares you for the next day’s workout.

According to research, consuming the right amount of carbohydrates and protein is especially important after a workout. When to eat depends on the type of workout performed according to a few studies. 

Intense weight resistance workouts with a goal of increasing muscle size, it’s suggested to consume 20–30 grams of lean protein and 30–40 grams of healthy carbohydrates 30 minutes after training. For lighter aerobic workouts with a goal to stay in shape, eat a well-balanced meal with the same ratio up to one hour after exercising. Drinking plenty of water and sometimes a sports recovery drink is also necessary for fluid replenishment.

Here’s a quick guide to making the most of your post-workout nutrition.

For Carbs: Sweet potatoes, Quinoa, Oatmeal, Bananas, Pineapple, Kiwi

For Proteins: Eggs, Paneer, Greek yogurt, Chicken, Tuna



For a quick meal you can also choose the following healthy options :

1. Yogabar Multigrain

This Energy Snack Bar has Fruits, Nuts, Oats and Millets with Chia and Sunflower Seeds. This gluten-free cereal bar is a great source of protein, fibre and omega 3s. 

Yogabar Multigrain


2. Fast&Up Reload – Electrolyte Instant Hydration Sports Drink

This drink maintains Hydration and Electrolyte Balance to help you beat the heat and prevent dehydration while you train, travel, or perform any activity.
Fast&Up Reload - Electrolyte Instant Hydration Sports Drink


3. Saffola FITTIFY Gourmet Saffola FITTIFY Hi Protein Instant Soup with Multigrain Crunchies – Mexican Sweet Corn

This soup has a healthy blend of protein to help you build lean muscle. It contains dietary fiber, vitamins, minerals, and 5 Superfoods to help you manage weight effectively.
Saffola FITTIFY Gourmet Saffola FITTIFY Hi Protein Instant Soup with Multigrain Crunchies - Mexican Sweet Corn


4. HAIM Organic Crispy Rice Thicks Wholegrain Brown Rice Cake

These brown rice crisps are a good alternative to bread, loaded with dietary fiber, and are a great source of complex carbs for sustained energy to be used as Pre and Post Workout with High Protein Spreads still low calorie.
HAIM Organic Crispy Rice Thicks Wholegrain Brown Rice Cake


5. M.R. Healthy Eats Natural Homemade & Organic Porridge Multigrain Health Mix

This organic porridge is 100% sugarfree and cholesterol free which can be a perfect drink/ dish for people with diabetes, obesity, low/ high bp and can be consumed anytime through the day, may it be your pre/ post-workout meal, brunching/ snacking.
M.R. Healthy Eats Natural Homemade & Organic Porridge Multigrain Health Mix


Foods to avoid after a workout to lose weight

It’s not advisable to eat desserts, street food after you’ve sweated it out in the gym to shed that unwanted flab around the belly even when you are extremely hungry. It can be really tempting to just stop by and hog some pizzas, ice-creams, or burgers. But please DO NOT give in to the temptations.

If you consume fried, oily, and fatty food after exercising, it can be counter-productive for you. All the efforts that you just put in to lose that stubborn belly fat just go wasted if you load up on these unwanted calories. Here is a list of foods that you should stay away from after a workout session: 

  • Spicy Food
  • Fried Food
  • Carbonated Drinks
  • Coffee
  • Sugary Juices
  • Fast Food
  • Raw Veggies
  • Beans
  • Alcohol 
  • Desserts.

Make sure that you avoid post-workout foods that are high in fat and sugar and low in protein, especially if your goal is weight loss. Cutting back on unhealthy foods means you’re more likely to achieve your fitness goals faster while also improving your overall health.

Reference – https://www.healthline.com/health-news/what-are-the-best-foods-to-eat-after-an-intense-workout

The Arogyada
www.arogyada.in
August 8, 2020 / by drsandeep.net

All you need to know about COVID 19 (PART 1)

Here on things are becoming pretty clear that living amidst Covid 19 virus is going to be a new reality until we get a vaccine. In this series of posts we will be answering many frequently asked questions regarding COVID 19. 
COVID 19 coronavirus

When you get some product from outside during covid-19, How much time should you leave it alone for?

To take a decision regarding how long you have to leave the product alone depends on the type of material. This infographic below is self explanatory to make you understand how long the virus lasts on various types of surfaces.
You can leave the home deliveries that you receive at least for 15-30 minutes in direct sunlight. Corona viruses degrade quickly in temperatures higher than 56 degrees Celsius, and in direct UV light. 
For small articles you can use following to clean surfaces
  • Diluted bleach
  • Diluted Detergents 
  • Alcohol solutions 

How does alcohol in hand sanitisers (and soap) kill the coronavirus?

Novel coronavirus has a lipid envelope. Soap being a detergent destroys the envelope. Similarly sanitizers having 60% alcohol or above also destroy the envelope of the virus.

What is the extent of success against COVID 19 by Government of India?

We should all commend the efforts of government of India, atleast till now the virus growth rate has been kept in control. They have also been successful in implementing one of the most strictly implemented lockdowns in the world. It is not possible to eliminate Covid 19 virus transmission as of now without the aid of a vaccine, but until a vaccine comes into the picture, controlled transmission and gradual strengthening of the herd immunity seems to be only way forward. Here is a video posted by a popular vlogger Project Nightfall which has lauded the efforts of Indian government:

Which hospital to successfully launched plasma therapy to treat COVID 19 in India?

  • SMS hospital, Jaipur  – Link
  • Max Hospital, New Delhi – Link
  • ICMR has approved PLACID Trial to test the effectiveness of plasma therapy – Link. Following are the hospitals which have been approved to participate in this study:
  1. Postgraduate Institute of Medical Education and Research in Chandigarh
  2. Madras Medical College in Chennai
  3. Smart NHL Municipal Medical College in Ahmedabad
  4. BJ Medical College and Civil Hospital in Ahmedabad
  5. Sawai Man Singh Medical College in Jaipur
  6. Government Medical College, Nagpur
  7. Gandhi Medical College, Telangana 
  8. Gandhi Medical College, Bhopal.
However it should be understood that plasma therapy is not a magic bullet or it is going to make a big dramatic difference. It is going to be one of various options to treat severely ill Covid 19 patients along with other drugs. (Link)

Can famotidine 20mg tablets protect us from COVID 19?

Preliminary study has shown that “Compared to the rest of the patients, those who received famotidine had a greater than two-fold decreased risk of either dying or being intubated” (Link) . To come to a conclusion regarding its real effectiveness, a randomized control trial is required (Link).

References

The Arogyada
www.arogyada.in
May 11, 2020 / by drsandeep.net

What are the problems with the Indian healthcare system which the Modi government will have to tackle?

After a strong mandate the Modi government has received in general elections, everybody is having a lot

of hopes from the government.  They are hoping and waiting for transformatory changes and  strong steps to be taken in direction of revival of the Indian economy. Very soon we will be having a draft of intention of the Modi government in our hands in the form of the union budget. What kind of changes are we going to expect for the healthcare sector?

We have a Prime Minister who seems to be pro reforms and above all we have a new Health Minister, who is a doctor himself. Will this combination add up to some bold steps translating into results or are we going to have the same run of the mill actions which would lead to no substantial changes in the long run?

There are a lot of issues which have been left unattended in the past ten years which directly impact the current status and the future of healthcare in India. The time will tell which of these issues are attended by the Modi government and which are left to hang in the continuing limbo:

  • Still the India’s government spends only about 1% of GDP on healthcare (rest comes from the private)
  • India is one amongst the countries having highest out of pocket expenditures (ranked 17th, WHO 2011), resulting from lack of trust in government facilities & hospitals and lack of any universal coverage schemes 
  • The last health policy we have dates back to 2002, we should be hoping that the new government will come up with a new policy which will reset the current direction
  • Government health administrative machinery as a whole is a hyper-divided structure with overlapping actions and schemes 
  • For instance, health ministry is responsible for quality and public health, but pricing and manufacturing of pharmaceuticals is with Department of Pharmaceuticals under the Ministry of Chemicals and Fertilizers. Ministry of Consumer Affairs and Food regulates some of the aspects. The commerce ministry deals with various trade related issues, whereas Department of Industrial Policy and Promotion (DIPP) looks after patents.
  • There are also various regulators such as National Pharmaceutical Pricing Authority (NPPA), Food Safety and Standards Authority of India (FSSAI), Drugs Controller General of India (DCGI) and Patent Controller General of India monitoring different issues in the sector under different ministries.
  • There are no streamlined processes or guidance for approvals or dealing with these departments. The beneficiary party has to run pillar to post paying “cuts” at every step in all these departments for necessary approvals for healthcare & pharma businesses
  • NRHM, a flagship scheme started by central government also has had its own set of problems which range from problems with timely procurement of medicines & supplies to lack of staffing in rural areas.
  • The lead professional body MCI itself has been a source of corruption when it comes to approval of private medical colleges
We as medical professionals have seen the quality of medical education & quality of life of young doctors go from bad to worse in past ten years. This can be attributed to one or more of the following unending list of problems which medical professionals are facing these days.
  • Vote bank politics increasing reservations without substantial logic
  • Dwindling meritocracy
  • Archaic medical education system failing to promote skill development
  • Uncountable number of scams in the selection process & open sale of medical seats
  • Lack of any coordination between the centre & states over critical selection processes continuing from many years without any improvement 
  • Disparity in standards of medical education across various states and centre sponsored colleges
  • Medical colleges getting approvals without facilities & requisite staff; government colleges failing to maintain their quality standards
  • Over exploitation of junior doctors by both government & private employers in terms of overtime, low pay scales, lack of facilities & mammoth contract bonds making a viable living from hard to virtually impossible
  • The pay scales in specific, in many states have not seen any raise to cover inflation leading to declining quality of life of Government doctors 
  • Dwindling levels of academic activities and increasing  use of young doctors as bonded labourers to cover up shortage of nursing and paramedical staff in government hospitals (especially in states like Tamil Nadu)
  • Doctors on rural services face problems with their families like no arrangements for proper education, transport and residence along with workplace issues including poorly equipped, under staffed and poorly supplied healthcare facilities
Many young doctors discouraged by a sky high heap of unattended problems either choose to migrate to foreign soils or many of them are not choosing to practice at all and looking for profession change. 
This is very much apparent with the rising number of Indian applicants to countries like USA, Canada, Germany, Australia and Ireland.  
In addition to this, the medical professional profiles you happen to see these days are swaying in the direction of non-practice corporate jobs which offer a descent lifestyle to young doctors. For instance this blog alone gets 200-300 search queries each day from google inquiring alternative career options after MBBS. The majority of these corporate jobs are for pharma majors or service industry working for the US and other countries. 
Till the date, I have read that the new government is planning to formulate a new Health Policy, a program on sanitation and start National Health Assurance Mission (I guess it must be the brand name they would use to promote after making a few tweaks to the NRHM). They will also do the usual – promoting yoga in AYUSH. They plan to continue to establish AIIMS like institutions in all the states. 
Let’s have hope that the new government will also be looking into some of the issues discussed above and plan for some incremental steps in the right direction. 
References
  • http://www.business-standard.com/article/economy-policy/health-high-on-modi-s-agenda-114051900925_1.html
  • http://www.business-standard.com/article/politics/govt-to-bring-in-experts-to-implement-health-schemes-effectively-114053001429_1.html
  • http://timesofindia.indiatimes.com/india/Presidents-speech-highlights-12-key-points-of-the-Modi-government/articleshow/36309560.cms
  • http://presidentofindia.nic.in/sp090614.html
  • http://content.healthaffairs.org/content/25/2/380.full
The Arogyada
www.arogyada.in
June 16, 2014 / by drsandeep.net

Exposure to mosquito coil smoke may be a risk factor for lung cancer

A recent Indian study highlighted the presence of carcinogenic Polycyclic Aromatic Hydrocarbons

(PAHs)  in the emissions, indicating the potential risks associated with the inhalation of coil smoke.

Another potent lung carcinogen called bischloromethyl ether (BCME), has also been reported by researchers based in the US.

A case control study based in Taiwan, where mosquito coil usage has high prevalence as in India, proved that smoke from mosquito coils may be a risk factor for lung cancer. This study stemmed out of the observation that about 50% of lung cancer deaths in Taiwan are not related to cigarette smoking.

Mosquito coil smoke exposure was more frequent in lung cancer patients than controls (38.1% vs.17.8%; p < 0.01). Risk of lung cancer was significantly higher in frequent burners of mosquito coils (more than 3 times per week) than nonburners (adjusted odds ratio = 3.78; 95% confidence interval- 1.55-6.90). Those who seldom burned mosquito coils (less than 3 times per week) also had a significantly higher risk of lung cancer (adjusted odds ratio = 2.67; 95% confidence interval- 1.60-4.50).

This shows that mosquito coils used widely, even in urban households in India present a significant risk of developing lung cancer. As per the current practice, mosquito coils are freely marketed in India and there is no warning issued for regular consumers on its health risks.

The Arogyada
www.arogyada.in
April 24, 2014 / by drsandeep.net

Baby with 2 heads born at Sonipat, Haryana

“The baby girl has two heads, two necks and two spines, but only one body, one lung for each head, two separate oesophaguses and trachea, a single stomach and heart. Most of the vital organs are shared” said Dr Amit Gupta, medical director of Sonipat’s Cygnus JK Hindu Hospital, where the conjoined twins were born.

This subtype of conjoint twins is termed as Dicephalic parapagus (i.e Two heads and fused side-by-side with a shared pelvis).

The sad part is that the mother didn’t get an ultrasound even once during the full course of pregnancy. It was just two weeks back when gynaecologist Dr Shikha Malik was shocked while checking the ultrasound reports. The reason cited by the mother for no antenatal checkup was unaffordability.

Read more: http://www.dailymail.co.uk/indiahome/indianews/article-2581352/The-amazing-story-two-baby-girls-Haryana-share-heart.html

http://www.wsbtv.com/news/news/national/baby-2-heads-born-india/nfC47/

The Arogyada
www.arogyada.in
March 15, 2014 / by drsandeep.net

My daily dose of Air Pollution in Hyderabad

Past few weeks I have been observing municipal employees in Hyderabad burning waste in open in the stretch between Road no 10, Jubilee Hills and the areas around the KBR park, my route for going to work. I see at least 10-12 heaps of waste burning just in this 4 km stretch everyday and that is just a small part of the larger picture across other areas of Hyderabad and other cities in India. Open burning constitutes up to 20% of overall air pollution in some of the big cities in India.

I am sure we guys from India are so used to such open burning of waste, that our brain has just stopped responding to the sight and the discomfort of suffocation caused by it. Many a times we just pass by a burning pile of waste holding our breath pretending that
we didn’t inhale that smoke full of carcinogens, failing to realize that it is not just the momentary exposure which will kill us but the overall degradation of air quality in and around our locality, our workplace and the places we visit on regular basis. It is that daily silent dose which is doing the work as we speak.


The worst part is that the open burning of waste is being done by the employees of the municipal authority which is supposed to regulate the air quality in the city (posting the pics along).

For those who are not aware, typically smoke constitutes mainly of particulate matter, hydrocarbons, carbon monoxide, sulphur dioxide and carcinogenic dioxins/furans. Air pollution is a significant risk factor for various diseases including increased frequency of respiratory infections, chronic heart diseases, hypertension and lung cancer, according to the WHO. Apart from our health, our actions are also catalyzing climate change (read here how air pollution from Asia is affecting world’s weather).

Of all the causes of air pollution, I guess it is relatively easier to prevent open burning of waste. Even then, I am not aware of any regulation against the open burning of wastes in India neither are there any awareness campaigns or at least some advertisements in mass media which can change this behavior of people around.

Hope somebody takes a notice of this!

Do share this post and your stories too so that our voice can be heard. 

The Arogyada
www.arogyada.in
January 27, 2014 / by drsandeep.net

The story of 10,000 new MBBS seats and the diminishing skills of budding Indian doctors

Recently the Union Cabinet approved a proposal for increasing nearly 10,000 MBBS seats at government medical colleges across the country. The financial allocation required for the additional MBBS seats was also cleared. The proposal is aimed at increasing the number of doctors to help bring down the doctor-patient ratio from the current 1:2000 to 1:1000.
From theoretical perspective this should be considered as a welcome move. But just increasing MBBS seats without increasing PG seats (Medical Specialty) is definitely gonna have big implications on the future of doctors who will be occupying these seats. 
A fresh MBBS graduate typically has limited skills and even if they are skillful they are usually not confident enough to practice independently. They usually have to work in hospitals to practice these skills and gain confidence. 
Low salaries are a big blocking factor to even think of settling down just after MBBS. And these fresh graduates find very limited usage in today’s modern hospital where their work is mostly limited to patient monitoring, ward rounds and night duties. Almost all of the decision making lies in the consultants’ hand. Owing to these factors, majority of fresh MBBS doctors actually do not start practicing after completing MBBS but they take a drop, join a coaching and prepare for PG entrance examinations. 

The system of PG entrance exam in itself is a immensely broken system with uncountable number of exams with each having its own pattern. Owing to the high number of graduates and less number of PG seats the competition is intense with approximately 10-15 MBBS graduates fighting for 1 PG seat! 
The preparation for PG entrance for most doctors lasts for 1-2 years (usually without practicing) which breaks the continuum and dilutes the clinical skills of our budding physicians.
Most of the Indian MBBS doctors can be seen in hospitals cramming, more interested in MCQ guides than taking care of patient on the bed side. And why is that?? Because none of the Indian PG entrance exam puts any stress on clinical skills, patient interactions or professional aspects of the practice.   
So in this mess, what do we need to do in the coming future?
-PG seats to be increased in the same proportion
-Pattern of entrance examination should be changed such that it favors practicing MBBS graduates who are actually doing the real clinical practice. As William Osler said – “He who studies medicine without books sails an uncharted sea, but he who studies medicine without patients does not go to sea at all”
-There should be knowledge and technical support initiatives from MCI, State Governments and the Central Government  to help the MBBS graduates to establish their own clinics. This will have lasting impacts on both equitable distribution and easy access to healthcare  
The Arogyada
www.arogyada.in
January 24, 2014 / by drsandeep.net

Virtual Dissection Table: Dissection by Taps and Glides of Fingers

Norbert von der Groeben (http://med.stanford.edu/ism/2011/may/dissection-0509.html)
Remember your Anatomy dissection hall, the karma-bhoomi (action-arena) for every medical student in the first year of medical education. Remember that pungent smell of formalin mixed with foul smell of decomposing tissue that goes to the deepest parts of your brains, just to leave you intoxicated for rest of the day. I am sure, that is an unforgettable experience for every medical student. After dissection class of 2 hours, there is not much of human anatomy you can identify or appreciate that too with 20 of your classmates flocking around a single cadaver. We have a new solution which can change the anatomy of the anatomy dissection hall.
I bet many of you will not have heard of the Virtual Dissection Table, a new innovative technology which takes studying anatomy to a whole new level. The Virtual Dissection Table, developed by Anatomage in collaboration with Stanford University’s Division of Clinical Anatomy, is a breakthrough in visualizing human anatomy. It is another example of how an ordinary technology can be used for an extraordinary purpose. This virtual dissection table is effectively a computer with powerful graphics using a 3D anatomy software coupled with a life size display. It has potential to revolutionize the study of anatomy and the practice of image guided surgery. Check out these videos.
Video 1

Video 2

Features of Virtual Dissection Table
Touch screen interface: You can rotate, drag, and slice through the subject with a finger tip and change between Hard tissue, Soft Tissue and X-Ray radiology images.
Rendered 3D images: The skeletal structures, muscles, radiographic cross-sections, and textured soft tissue representations are all merged together into one data set that can be manipulated with virtual dissection tools.

Virtual Dissection Table: What can it be used for?
Teaching Anatomy: Complementary aid for cadaver based dissection courses. With its flexible annotation tools, institutions can create innovative programs, quizzes, and methods of study
Source: Anatomage
Clinical Practice: The table also can use real data from MRI and CT scans of patients. It can be used for diagnosis and treatment planning, and for patient education and consultation
How much a Virtual Dissection Table costs?

$60,000

Further Reading…
http://stanmed.stanford.edu/2011summer/article8.html
http://www.anatomage.com/product-TheTable.html
http://www.bbc.co.uk/news/world-radio-and-tv-16421866
The Arogyada
www.arogyada.in
January 21, 2012 / by drsandeep.net

Monotonous Curriculum Of MBBS

Having finished my MBBS degree just a few months back i can remember that there were not many options available for the students interested in Medical research except for applying for Short Term Research Studentship.

In the current curriculum of MBBS their is no role for medical research !!!

Their is something called subject wise monthly tests and then the final exam at the end of the professional year.The exam includes theoretical assessment ,multiple choice question ,clinical assessment and internal assessment.The internal assessment is based mainly upon the monthly theoretical tests.

So the question is what do we have to do to pass the exams….very simple…. list down some hundred odd important topics…mark them in your books…read them 2-3 times before exams whether you understand them or not….and vomit it in your examination paper….
And about the clinical examination… my experience says that our old examiners just want to hear out of the book answers !!!
I mean it is so monotonous…..

And another pressure on medical students today is getting through the PG medical entrance examination to get into various specialties and secure a bright future . Some of the meritorious students actually start MCQ oriented preparation right from the first year(majority of multiple choice questions in our competitive exams are plain factual) .In this pursuit they actually fail to develop the true compassion for treating patients and the medicine as a whole.

I mean from the beginning i felt that the current system wanted me to prepare for question answers…prepare for mcq’s….remember facts…keep data from twenty books in my head at a given time…and keep on revising facts.

Many people like me in medical colleges are actually not as good at remebering things than they are at analysing and they always long to find something new….but the current system forces us to become flat in our thinking rather than promoting us to develop a comprehensive understanding of medicine and the human race as a whole.In short it blocks us from seeing and filling the gaps in the jigsaw puzzle which if filled will enable the humanity to see the big picture !!!

View Dr Sandeep Moolchandani's LinkedIn profileView Dr Sandeep Moolchandani’s profile

The Arogyada
www.arogyada.in
December 3, 2008 / by drsandeep.net