Category: Public Health

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

How to Boost Your Immunity Naturally?

In the wake of the recent Corona pandemic, keeping our immunity at its peak has become one of the highest priority tasks. In this series of posts, we will help you choose the right immunity booster foods and lifestyle modifications to jumpstart a healthy change in your life.

How to Boost Your Immunity Naturally?

What is the meaning of Immunity Boosters?

Immunity is the capability to resist harmful microorganisms entering the circulation and cells and kill the ones which eventually gain entry.  Our immune system uses cells (B cells and T cells, Macrophages etc), Antibodies, Various substances (Cytokines, Lysosomal Enzymes etc) to fight against various viruses and bacteria. Like all other body functions, immunity also requires good nutrition and proper supply of various factors and vitamins which we tend to miss in our casual diets. Those foods, vitamins, fruits which contribute in making our immune system strong are kept in the category of immunity boosters.

Taking proper nutrition helps to reduce the risk and impact of infections, as well as to build strong immune system in long term. While the global population is growing rapidly, and people are living longer, our living environment has changed substantially. It seems that this particular pandemic is going to be a prolonged one and even in future there will always be some infectious diseases for which the course of treatment will not be easy.  Hence, there is a greater need to support our health and wellbeing, primarily our immune system, as it will impact different stages throughout our life.

How to boost your immunity naturally?

While boosting your immunity takes lot of effort, several dietary and lifestyle changes may strengthen the body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms.
Here are 8 tips to strengthen your immunity naturally.
Plant based diet is really good for our body because it has necessary vitamins and minerals, which helps our Gut, lower cholesterol and stabilize blood sugar and it’s great for good bowel management., immune system, skin and hair.  Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels. Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.
Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold.
Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation. Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses. Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.

3. Eat more fermented foods or take a probiotic supplement

Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive. These foods include yogurt, kimchi, kefir etc. Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms.

4. Limit added sugars

Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity. Obesity may likewise increase your risk of getting sick. Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease. Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.

5. Engage in moderate exercise

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems; including exercises include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.

6. Get enough sleep

Sleep and immunity have a close association. In fact, inadequate or poor quality sleep is linked to a higher proneness to sickness. Adults should aim to get atleast 7 hrs of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.

7. Stay hydrated

Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness. To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar

8. Manage your stress levels

Relieving stress and anxiety is key to immune health. Long-term stress promotes inflammation, as well as imbalances in immune cell function. In particular, prolonged psychological stress can suppress the immune response in children.  Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.


Medically Reviewed by: Dr Sandeep Moolchandani MS, (DNB Neurosurgery), MHA

The Arogyada
www.arogyada.in
June 29, 2020 / by drsandeep.net

Keep your diabetes in check to have a healthy heart

The prevalence of diabetes continues to grow throughout the world. Worryingly, India is now witnessing an alarming rise in the number of diabetes cases, bringing along a spectrum of other serious health implications. The most prevalent ones are heart problems, occurring at a relatively younger age within the country. India reports over 72 million cases of diabetes, according to International Diabetes Foundation1. And the youth-onset to type 2 diabetes is impacting their future health , putting them at an increased risk of heart failure.  This indicates the need for raising awareness to reduce the heart health risk, especially among Indian youths. To prevent Coronary Artery Disease (CAD), knowing your heart health risk and taking good care of diabetes is extremely important.

Indians are much more conscious about their health than before. Still, heart failure is striking people at a young age, making youth in their 30s and 40s the new heart health risk category. Despite the obsession to achieve fitness goals, attending classes regularly in some of the country’s finest gyms and staying current with the latest health and fitness information, youths are encountering heart health issues. Even those who appear healthy, exercise regularly and are particular about their diet still develop heart problems. The biggest reason is that very few are aware about the alarming statistics of diabetes, heart health risks associated with it and how their diet and lifestyle, play a crucial role in the same. Youths, for instance, have misconception that diet and physical activity dictate their cholesterol levels and they don’t need cholesterol check until middle age. If Indian youths are unaware about the heart health risk factors, then it’s very unlikely they will take steps to address them. This shows that there’s a need to raise awareness for cardiovascular risk factors in Indian people.

References :


The Arogyada
www.arogyada.in
June 13, 2020 / by drsandeep.net

Five Key Challenges for Indian Health Insurance Industry

In the current scenarios Indian health insurance industry can be considered to still be in its infancy. The next few years posit a plethora of challenges. Have highlighted key five areas of concern.

1. Lack of standardised transactions between the insurer and hospitals or the insurer and insured. This often results in individual interpretation and methodology for processes like claims and pre-authorization

2. Use of non-standard terminologies with regards to treatment protocols and care plans. In fact absence or minimal documentation and implementation of standard care pathways become a cause of conflict with regards to services covered/not covered for payment via the insurer. This gets further aggravated with extremely poor usage and implementation of ICD codes

3. Skewed penetration (much higher in urban India than rural) of private health insurers within the Indian population leading to asymmetric distribution of risk. This ultimately on one hand bleeds the insurer, on other hand hits the insured due to higher premiums and finally also the hospitals due to higher rejection rates

4. Non SLA based transactions between hospitals and insurers. Response time and request closure time for crucial transactions like pre-auth filling, pre-auth approval, claim filling, and claim approval is still not a strictly followed dimension.

5. Both hospital and insurer hold sensitive patient data but we are still far from having any form of implementable India specific law or guidelines to protect and securely exchange patient data between two major pillars of healthcare industry

The Arogyada
www.arogyada.in
January 8, 2014 / by drsandeep.net

103 female sterilizations in a day and post op care in open field: Why?

by Dr Sandeep Moolchandani, MBBS MHA PAHM

A lot of us might have heard about this utter disregard for human life and an open example of medical negligence. A few days back in a government hospital in West Bengal’s Malda district, sterilization by tubal ligation was performed for 103 women in a day. According the news reports, the hospital has 60 inpatient beds; 30 each for man and women. As per rules the doctors are allowed to carry out not more than 25 procedures per day.

Now obviously they must not have been trying to get their names registered in Guinness book of world records for most number of tubal ligations done in a day. So what made them play this dangerous game with 103 human lives by performing this mass sterilization and letting the patients fully exposed to the post op risks in open?

Media reports did not talk much about the kind of procedure and anaesthesia which was used. Since it was a small setup, I assume that it must have been a minilap with local anaesthesia and sedation. As per WHO guidelines, local anaesthesia with sedation has proven to be the most appropriate anaesthesia for minilap tubectomy and has allowed health institutions to provide sterilization services safely even in settings with limited resources. But limited resource setting does not mean that proper post op care can be bypassed. As per guidelines; it is prudent that pulse, respiration, and blood pressure are monitored and recorded every 15 minutes for at least one hour after surgery or longer if the patient is unstable or not awake.So was it a misperception of the severity of procedure and of the nature of post op care on the part of the staff?

It is also a clear example of how mismanaged our government healthcare setup is. We already know that Indian government hospital setups usually have a lack of proper funding, a poor management and a disproportionately high workload. Given all these factors however, none of these can be ascribed as a reason for going ahead with the decision of undertaking an elective procedure in such volumes without availability of proper infrastructure.

This event points to a strong gap in clinical practices and existing protocols. Not giving due importance to standard clinical protocols and guidelines can lead to these kind of blunders. It is not that these protocols and guidelines are not available; noteworthy here is “Standards for Female and Male Sterilization Services”  and “Reference Manual for Minilap Tubectomy” by Ministry of Health and Family Welfare. In spite of their availability; most of the decisions are taken on adhoc basis which brings in the possibility of personal misjudgements, bias and wrong decision making.

There is a strong need to bring clinical standardization into practice in government facilities wherever possible. The state will have to deal with this case by doing proper inquiry and taking appropriate action. It will also have to pay attention to the current situation of healthcare services being provided in other government healthcare facilities in order to prevent any similar situations arising again.

The Arogyada
www.arogyada.in
February 10, 2013 / by drsandeep.net

TB Control on Indian Government’s Radar

While, the country’s annual health budget is set to increase by a meagre 13% this year, the Planning Commission has decided to raise allocation for the TB control programme to about Rs 710 crore for 2012-13. This amounts a whopping Eighty percent increase in the RNTCP budget.

In 2011-12, the programme had received Rs 400 crore. The Revised National TB control programme (RNTCP) had demanded around Rs 936 crore for 2012-13. But it will get around Rs 710 crore.

According to the 12th Plan document for TB control, for the period 2012-2017 – Anti-TB drugs alone are projected to cost Rs 1,797 crore, of which 62% is for costly second-line MDR TB drugs that such patients are otherwise unable to afford themselves.

Some TB stats

India accounts for about one fifth (21%) of TB’s global incidence, or an estimated 2 million cases of which around 0.87 million are infectious cases..

The Annual Risk of TB Infection (ARTI) is
1.1% and prevalence is around 266 per lakh population in 2010.

The four countries that had the largest number of estimated cases of MDR-TB in absolute terms in 2008 were China (100,000), India (99,000), Russia (38,000) and South Africa (13,000).

Tuberculosis trails behind only HIV as the world’s leading cause of death from infectious disease. (But its an irony that in spite of its impact on human health and economic growth, it has not ranked among the pharmaceutical industry’s priorities.)

About RNTCP

The revised strategy was pilot-tested in 1993 and launched as a national programme in 1997. By March 2006, the programme was implemented nationwide in 633 districts, covering 1114 million (100%) population.

Phase II of the RNTCP started from October 2005, which is a step towards achieving the TB-related targets of the Millennium Development Goals. Since 2006, RNTCP is implementing the WHO recommended “Stop TB Strategy”, which in addition to DOTS, addresses all the newer issues and challenges in TB control.

The objectives of RNTCP are:
  • To achieve and maintain at least 85% cure rate amongst New Smear Positive (NSP) pulmonary TB cases.
  • To achieve and maintain at least 70% detection of such cases.
References:

WHO India
Nature News

View Dr Sandeep Moolchandani's profile on LinkedIn

The Arogyada
www.arogyada.in
March 6, 2012 / by drsandeep.net