Allergy! Some easy ways to avoid it !

Now we are enjoying Spring season and waiting for summer. Spring is a season of beauty. It is a season of new beginning. Flowers bloom, Trees become green again with new leaves.

But Spring brings pollen too! Dry environment causes increased dust in air. So, Spring is also a season of allergy. Many people suffer allergic symptoms in Spring like Rainy season. Today we will try to discuss basic concept about allergy and few important precautions we should follow to control allergic symptoms.

Exercises: To control blood pressure

High blood pressure (BP) is a common non infectious disease. Statistics show about 75million Americans are suffering from high blood pressure. Their lifestyle, dietary habit and stressful working environment are the main predisposing factors to develop high blood pressure.

There are some non modifiable risk factors to prevent and control blood pressure, such as-

  • Age -increasing age causes increase the risk of high blood pressure.
  • Sex- Male are more prone to develop high blood pressure than female etc.
  • Family history- History of high blood pressure in your close relatives of your family, such as father, mother, grandfather etc. is a risk factor for an individual.

These risk factors are not in our hands. We can’t do too much with these risk factors.

 But some other very important modifiable risk factors of high blood pressure can be controlled by us-

  • A diet with high saturated fat increases the risk of high blood pressure and heart disease and it is estimated to cause about 31% of coronary heart disease.( http://goo.gl/pAB0XC )So choosing a careful diet plan is very important.
  • Physical inactivity also increases the risk of high blood pressure.
  • Obesity is a major risk for high blood pressure, cardiovascular disease and predisposes you to diabetes and formation of atherosclerosis.
  • Some diseases such as Type2 diabetes, Dyslipidemia (High cholesterol level) etc. can raise our blood pressure.
  • Some bad habits as tobacco intake, high alcohol intake etc.
  • Some medicines - OCP and hormone replacement therapy (HRT)
  • Mental stress etc.

These factors can be easily controlled and it can play an important role in preventing and controlling high blood pressure.

Physical inactivity is a major cause of developing high blood pressure in the USA. Increased stressful office work with less physical activities predisposing development of high blood pressure and causing weight gain, which is an another risk factor of developing high blood pressure.

So, increasing physical activity with appropriate exercise may reduce the risk of developing high blood pressure and controlling it.

 

Why we should control high blood pressure?

  • It is the main cause of several heart diseases, such as acute myocardial infarction, heart failure, arrhythmias etc.
  • It is the number one cause of acute stroke and sudden death.
  • It is the one of the most important cause of renal diseases

All these diseases are fatal and survival is very difficult in an acute attack of any of them.

 

But the facts are-

  • High blood pressure increases the chances of heart attack or stroke.
  • More than 70 million Americans are suffering from high blood pressure.
  • About 75% of people over age of 60 years have high blood pressure.
  • It is almost symptomless, that’s why maximum people don’t know about it even they are suffering from high blood pressure.
  • High blood pressure can be controlled and complications can be prevented easily.
  • And hopeful news is mortality rates from heart attacks and strokes in the USA have decreased by 50-6o% over the last 30 years by controlling high blood pressure and changing lifestyle.

 

Exercise is one of the best ways to decrease or control your blood pressure.

What types of activities and exercises you should choose to reduce your blood pressure?

 

Let’s start with your daily life:

  1. Try to increase your movement: If your workplace is near to your house try to go there by walking. You can park your car little far from your work place. So you have to walk for a little distance to get in to it.
  2. Try to do household activities: Depends upon a maid? Try to clean your house by yourself. You can clean your lawn and car in every weekend.

 

  1. Give time to your kids: Try to play with your kids. Go for a walk to the nearest park with them. Be active all the day.

 

  1. Use stairways: If possible try to take the stairways as much as possible. Don’t look at the elevator.

 

  1. Do shopping from a distanced shopping mall and try to go there by walking.

 

  1. Be strict on your appropriate diet habit and try to be an early riser to using 30 minutes extra time for some exercises.

 

It’s simple. These activities will also help you to get reliefe from your stresses.

 

Exercises:

There are two headlines in exercise classifications, regarding cardiovascular disease and hypertension.

  1. Aerobic exercise
  2. Isometric exercise

 

Aerobic exercise:

Aerobic or dynamic exercise is also known as cardiac exercise. They are very good for our cardiovascular system. Aerobic exercises increase the ability of heart to tolerate high workload. It involves about all muscles of our body and also stimulates the heart muscle to increase its function to meet the increased body demand. It may cause slight or no rise of blood pressure. It also helps to reduce cholesterol and blood lipids. So, it reduces atherosclerosis and reduces blood pressure, risk of stroke and acute heart attack.

Aerobic exercise includes-

  • Jogging
  • Swimming
  • Cycling
  • Aerobics
  • Brisk walking etc.

 

Isometric exercise:

Isometric exercise or static exercises are done to build muscles. Exercises are done in a certain time with a specific group of muscle. This causes stimulation of the heart and increased blood supply. But only group of muscle is relaxed and capable to the take extra blood flow, so blood pressure increased. .

 Examples of isometric exercise-

  • Weight lifting
  • Press ups etc.

 

Isometric exercises should be avoided. But, this can be practiced after consulting with a doctor. The sudden pick of blood pressure may be beneficial, if it is practiced regularly. It will increase the body capability to reduce blood pressure. (http://goo.gl/kKnnJM)

 

How many hours you have to exercise?

For moderate activities-

  • Brisk walking: 30 minutes a day for 5 days in a week.
  • Vigorous activity: Jogging- 20 minutes a day, 3 to 4 days a week.

 

Inactive person should try to increase the time and the amount of exercise gradually.

After a few weeks you can adjust your requirement of exercise and it will be fine.

 

Steps to follow,

  1. Warm up for 10 minutes, which will help your body to adjust and prevent injury.
  2. Then increase intensity of your exercise. Don’t try to overdo. Continue it up to the level you have fixed.
  3. At last, be cool down. Gradually slow down and give your heart to adjust blood pressure with your body. Avoid sudden stopping of exercise.

 

When to stop?

Don’t overdo any exercise. Be careful about your health condition. Always try to consult with your doctor for choosing a good exercise plan. You should stop exercising when following episodes occur-

  • Chest pain, chest discomfort, Chest heaviness or tightness.
  • Faintness or dizziness with profuse sweating
  • Pain in chest with radiation to your left arm or your jaw
  • Breathlessness
  • Irregular pulse etc.

 

If these conditions arise stop your exercise and urgently visit to your nearest hospital and call for help.

 

Moderate exercises like daily at least 30 to 60 minutes of light exercise like fast walking or jogging can lower your blood pressure by 4 to 9 mm Hg. (http://goo.gl/BFKZYd ). It prevents several cardiac and brain diseases. It helps to reduce your weight and makes you fit.

 

Don’t think you are normotensive or pre-hypertensive; you don’t have to be worried. Without exercise you are at a great risk of developing hypertension. It is also like a medication for a hypertensive patient and helps to prevent many complications of hypertension or high blood pressure.

 

Dr. Hasan Ebna Amin

How to control your anger!

 

Do you fume when your neighbor listening song with a loud volume at your study hour? A traffic jam burns your brains? Your non cooperative children are making you short tempered? Your blood pressure rises suddenly very high for a few annoying thing? Don’t be panic. Anger is a normal healthy physical phenomenon.

But everyone should control his or her anger, because it ruins almost everything. Short tempered man may face cooperation and relation problem with his coworkers, boss, friends and family members. It kills happiness sometimes.

 

Everyone should try to control their anger. Here are some steps for controlling your anger.

Recognize your anger:

1. Identify and make a list of triggering factors of your anger- Try to identify-

  • Circumstances that make you angry, such as any advice from others about what to do or what wrong you have done etc.
  • Identify how you feel
  • Sort out, in that time how you behave
  • When the episode gone what you feel?

Recognizing the anger sometimes enough to control it.

2. Identify your body changes and warning signs- Try to understand what you feel during anger-

  • Is your heart beating faster?
  • Are you breathing quickly?
  • Is your body becoming tense and you are flashing? etc.

Recognize the signs. Try to identify what is happening to your body during anger. It will help you to control the madness and you can apply the techniques identifying the anger episode.

Learn and apply some techniques to control anger:

1. Control your mind and thoughts: During this episode, your thoughts can get overstated and foolish. Try to replace the thoughts with more rational thinking. Try to think positive and do some self talk.

  • Before the episode you have to believe that you can handle this even it is rough. Plan about what to do positive when you will get angry.
  • During the episode of angriness try to stay calm, relax and try to feel you are okay and you can act like calm. Try to breathe easy.
  • After the episode you should feel, you have managed that very well. You were angry but you controlled it with your coolness.

2. Take a break: If you think you are losing the control and bursting with anger you should take a break. Take little time out. Try to leave the room and avoid the argument. Take little walk. Plan how to control your anger during the conversation.

3. Try to use a distraction: Try to distract your mind with other matter during the episode. If possible avoid the conversation totally. You may try to do other work at that time like-

  • Try to count up to 10
  • Talk to other people
  • Focus your mind with other surrounding little things like environment, your room decoration etc.

4. Use relaxation technique: Try to do some relaxation technique like deep breathing, focusing on your breathing, progressive light exercises to stretch your body etc. to be calm.

These are some techniques that can help you to control your anger during an episode. But you should do some regular practices to strength your mind to get control over your anger.

Regular activities that will help you to control anger in any situation:

There are some regular activities that will help you to control your emotions and anger.

1. Talk about your feelings to your friend: Talk about your feelings and emotions regarding any annoying matter to your close friends. It will help to relax your mind.

2. Take regular exercise: Regular exercise help to develop your physical as well as your mental stamina and improve your cognitive skill to control anger.

3. Take meditation and yoga: Try to spend a few minutes to take some stress relieving exercise like meditation and yoga. Meditation will relax your mind and improve your control over anger.

4. Take proper nutrition: There are certain nutrients; deficiency of them can make you restless, irritated and weak. Vitamin B1, B6, B12 is essential for our nerves and other micronutrient also responsible for maintaining your body properly. Deficiency of them may lead you in an irritated condition.

5. Take proper sleep: Sleeping well is very important to lead a calm and healthy life. Sleep disturbance is often responsible for being irritated on everything. A proper sleep pattern will help you to gain over control on your anger.

6. Try to do some creative work: Doing creative thing like writing, designing etc. are brain exercises. These creative works help you to gain control over your brain as well as over your anger.

7. Take some institutional course:

  • Learn some assertiveness skills: Assertive skill can be learnt by attending courses or by reading books. These skills make sure that anger is spoken in clear and polite ways. They also help you to take everything positively.
  • Attend anger management programs: Anger management programs mainly help you to control your anger by one to one counseling and work in a small group. Take few classes and gain some skills to control your anger.
  • Visit a doctor: If you are still failing to control your temper you should visit your doctor for further management.

Try to do these steps regularly. You will be gaining control on your mind and anger within few weeks.

 

Dr. Hasan Ebna Amin

 

Back pain and its home management

Back pain is originated from the muscle, tendons, ligaments, nerves, bones, joints or other structure related to the spine. It is a very common problem. In 2008 The USA spent $86 billion.

Most of the middle aged people face it and it impairs regular daily activities.

 

Risk factors of developing back pain:

  1. Poor posture:

Maximum of us are sedentary worker and pass more time in a chair with our work. Inappropriate sitting posture causes muscle strain and in some conditions may cause inter-vertebral disk prolapse.

  1. Obesity:

Obesity is the main risk factor to develop back pain. The spine has to take more loads in an obese patient and develop back pain.

  1. Poor inactive physical condition.
  2. Psychological and emotional stress
  3. Some internal disease like- Kidney problem, septicemia, hematological diseases etc. which causes impaired bone mineralization and normal physiology maintenance of bone and muscle.
  4. Some musculo-skeletal disease like- Osteoporosis or bone loss.

Causes of back pain:

  1. Mechanical back pain due to strain. A strain may be caused by previously mentioned any risk factors.
  2. Some disease like- prolapsed inter vertebral disk, spine tuberculosis, nerve root compression, spondylosis, spondylolisthesis, arachonoiditis, vertebral fracture etc.

90% of patients develop low back pain due to mechanical causes. So, if we try to avoid risk factors of back pain we can easily avoid it.

Prevention and home managements:

  1. Weight loss:

Obesity should be treated. Weight loss is a key factor to reduce the strain of our muscle and spine. We should follow strict diet plan and do some exercise to reduce weight.

 

  1. Use comfortable chair and posture for sitting:

Try to use comfortable chair with lumbar support for office work. Most of the Americans pass their day in front of his desk in a chair. If you don’t do proper ergonomics at work, you will develop back and neck pain.

Make sure your computer monitor is directly in front of you, at least 20 inches away and keep the mouse near to your keyboard. Try to keep your hands, wrists and forearms straight and as parallel to the floor as possible and make sure your shoulders are relaxed, and your upper arms hang down in a natural way.  

Pay attention to consciously draw back your belly and push your pelvis slightly up. At the same time, you should keep your head back with your shoulders and your shoulder blades pinched. This posture will help your spine to set in proper alignment. Try to do this exercise every hour for 3-5 minutes when you are sitting.

 

  1. Stretch yourself:

Stand up as much as possible in the day to stretch your body suitably. One of the simple acts is standing as tall as possible for 1 to 2 minutes and it will help break the posture of sitting, as long as you repeat it frequently. While standing, try to take full deep breaths to expand your trunk as well. Try to do it every hour if possible.

 

  1. Choose a perfect shoe:

Try to wear relaxing, comfortable, low-heeled shoes. Women should also follow the same. Try to avoid high heeled shoe as much as possible.

 

  1. Weight lifting:

During weightlifting using your legs, always keep your back straight. Maintain an optimal weight. Heavy weightlifting may cause serious injury to tour spine.

 

  1. Quit tobacco intake:

Smoking and any other form of tobacco intake should be avoided. It causes peripheral vascular disease and reduces blood flow to your spine.

 

  1. Sleep in a proper posture:

Try to sleep on your back. It is the best way to prevent strain to your back. Spending a few nights on a hard mattress or on the floor with a pillow underneath your knee can help your back.

If you’re a side sleeper, put a pillow between your knees. It will help you by allowing your muscles to relax more. Don’t try to be a stomach sleeper or if you are, you should immediately stop it.

 

  1. Take regular exercise:

Regular exercise will help you in two ways. One is, it will help to reduce your weight and another is, it will help to relax your muscle and prevent muscle spasm. Though in back pain it is the last thing you want to do. But some low impact exercise like swimming, yoga etc. will greatly help you to relieve back pain.

 

  1. Try meditation:

Psychological stress is also responsible for developing chronic back pain. Daily 15-20 minute meditation may help you to relieve from anxiety and mental stress and make you relaxed.

 

  1. Take some calcium and vitamin-D:

Take some extra calcium and vitamin-D, which will help you to reduce bone destruction and maintain proper bone structure and make your spine strong.

 

  1. Drink plenty of water:

Inter-vertebral disk and different joint space is filled with fluid. Drinking profuse water will help you to maintain normal physiology of them and prevent back pain and joint pain.

 

  1. Take massage and physiotherapy:

If back pain persists, you can take some massage. It is very much helpful. If you want you can take some physiotherapy for your back pain and learn some easy acts that you can do in your house. Physiotherapy is more beneficiary than medication in maximum cases of low back pain.

You can use some pain killer cream or ointment on your back over the spine region.

 

  1. Some over countered drug:

For pain relief you can use some over the countered drugs. But you should keep in mind that pain killers are always injurious to liver and kidney.

Still pain persists? You should consult with a doctor. You should do some investigations to evaluate the actual cause of your back pain.

‘Prevention is better than cure’- we all know that. But we don’t want to follow it. Back pain is an annoying condition and sometimes it becomes unbearable. If we avoid the risk factors, take some exercise, follow some rules and take adequate diet it can be easily preventable and treatable too.

Dr. Hasan Ebna Amin

Novel Coronavirus / Wuhan Coronavirus

The novel coronavirus also known as the Wuhan coronavirus, is a contagious virus that causes respiratory infection and has shown evidence of human-to-human transmission, first identified by authorities in Wuhan, Hubei, China.

It is called 'novel' coronavirus (CoV), because it is a completely a new type of coronavirus that has not been previously identified.

Though it is not confirmed, the virus is thought to have a zoonotic origin. This deadly virus already took more than 100 lives and infected thousands of people.

Some small precautions may save our lives.

Symptoms of Novel Coronavirus

Most case-patients have had fever, cough, and shortness of breath, with further evidence of pneumonia (chest infection).

The incubation period (time between exposure and onset of symptoms) likely ranges between two and 14 days.​

Spread of Novel Coronavirus

Most of the early reported cases had contact with a seafood and live animal market, suggesting an animal source of the outbreak. However, most cases are now likely to be spread from person to person by droplets when coughing.

Those who are at risk

People who are living or travelling to affected areas or who have had contact with other cases may be at risk of catching the disease. People with underlying illnesses that make them more vulnerable to respiratory disease, including those with diabetes, chronic lung disease, pre-existing kidney failure, people with suppressed immune systems and the elderly may be at a higher risk.

Prevention

It’s likely that general prevention measures used for other coronavirus infections will also prevent infection with 2019-nCoV.

The WHO recommends measures to reduce the general risk of acute respiratory infections while travelling in or from affected areas by:

  • avoiding close contact with people suffering from acute respiratory infections;
  • frequent hand-washing, especially after direct contact with ill people or their environment;
  • avoiding close contact with live or dead farm or wild animals;
  • people with symptoms of acute respiratory infection should practice cough etiquette (keep away from other people, cover coughs and sneezes with disposable tissues or clothing, and wash hands with soap and running water for at least 20 seconds)

Source of these informations:

1. https://www.ecdc.europa.eu/en/q-novel-coronavirus

2. https://www.who.int/emergencies/diseases/novel-coronavirus-2019

3. https://www.health.nsw.gov.au/Infectious/factsheets/Pages/novel-coronavirus.aspx

 

Dr. Hasan Ebna Amin

Ways to control high blood pressure

Hypertension or raised blood pressure is a common disease in modern society.

Inappropriate diet intake and lifestyle are the main culprits for developing high blood pressure.

Blood pressure may be defined-

as a lateral pressure produced by the blood on their vessel wall during circulation in our body.

Regarding blood pressure a person can be categorized in-

  1. Normotensive (Normal Blood Pressure)- When systolic pressure is below 120mm of Hg (mercury ) and diastolic blood pressure is below 80 mm of Hg.
  2. Pre-hypertensive: When systolic blood pressure is 120-139mm of HG and diastolic pressure is 80-89 mm of Hg.
  3. Hypertensive (Stage-1): When systolic blood pressure is 140-159mm of Hg and diastolic pressure is 90-99 mm of Hg.
  4. Hypertensive (Stage-2): When systolic blood pressure is equal or more than 160 and diastolic pressure is equal or more than 100 mm of Hg.

It will be unwise to think that if a person is in normotensive or pre-hypertensive stage will not develop hypertension. Even, after taking regular medication, a hypertensive patient may develop malignant or uncontrolled hypertension. An uncontrolled hypertensive patient is always in risk of acute heart attack, arrhythmia, heart failure or stroke. All of them are very serious medical conditions. Otherwise uncontrolled hypertension has a very serious effect on pregnancy, eye and kidney.

So what should we do?

Two things can be done to control blood pressure-

  1. Prevention of developing hypertension in a normotensive or pre-hypertensive patient.
  2. Control of blood pressure in a hypertensive patient, by lifestyle modification and medication.

Yes, we can do many things to prevent and control high blood pressure. Lifestyle is the key factor to reduce blood pressure. Let’s see some ways to control high blood pressure without medication.

Reducing weight:

We all are dependent on high calorie containing fast foods. We are gaining weight and getting frustrated for our obesity. But most of us are not trying properly to reduce it.

Heavy weight is one of the most important risk factors of developing high blood pressure. Extra cholesterols and fat are deposited in our blood vessels and narrowing their lumen and increasing blood pressure.

An American male having their waist measurement greater than 40 inches and women having greater than 35 inches (89 cm) are at a risk of developing hypertension or high blood pressure.

For reducing weight a consultation with a doctor should be made to choose a proper weight reduction plan.

Exercise:

Regular physical activities and exercises help to reduce blood pressure and helps to lose some weight. Daily at least 30 to 60 minutes of light exercise like fast walking or jogging can lower your blood pressure by 4 to 9 mm Hg. (http://goo.gl/BFKZYd ). It also helps to reduce cholesterol level and other cardiovascular and cerebro-vascular risks. (http://goo.gl/2esz1 )

Having a good diet plan:

May be you are a healthy person but you should keep a food diary. It will help you to count your calorie intake as well as to reduce blood pressure. A person should choose following foods for his diet.

- Try to eat foods rich in whole grain such as cereal, whole grain bread, rice, pasta etc.

- Eat plenty of fruits and vegetables containing potassium vitamins, minerals and antioxidants. Potassium helps to reduce blood pressure by decreasing effect of  sodium in our body. These foods also need for proper growth.

- Increase low fat dairy product intake.

- Reduce intake of high protein and fat diet like meat, fish, and poultry up to 2 servings.

The unbelievable truth is eating a proper diet may reduce blood pressure up to 14 mm of Hg in a pre-hypertensive and hypertensive patient.

 

Reducing sodium salt intake:

Recommendation of sodium intake by The American Heart Association recommends is less than 1500 mg per day to reducing blood pressure. (http://goo.gl/OV6p8p ). It may reduce your blood pressure 2-8 mm of Hg.

Reducing alcohol intake:

If you are an alcoholic, don’t drink it too much. Taking small amounts of alcohol may reduce your blood pressure but heavy drinkers usually have high blood pressure. Try to avoid binge drinking.

Avoiding smoking:

Smoking may cause a temporary spike of rise of blood pressure. It raises blood pressure around 8-9 mm of Hg within 30 minutes of smoking. But if a person smokes frequently his or her blood pressure will be rise persistently.

Decreasing caffeine intake:

Caffeine containing foods, such as tea, coffee etc. may raise your blood pressure. Caffeine is a strong brain stimulator.

Reducing stress:

Try to reduce stress of work, family, financial problems etc. A meditation or yoga practice can help to be relaxed. Try 15 – 30 min to do some meditation or yoga daily. Be confident and think positively.

Be social:

Trying to be social is very effective to relieve stress and reducing blood pressure. Supports from friends and family are very important to lead a routine life.

Regular monitor your blood pressure:

Be careful about your blood pressure. Check of blood pressure monthly. A hypertensive patient should check blood pressure more frequently.

 

These are very easy and accepted ways. We should try to follow these ways. High blood pressure itself is a disease and also a strong predisposing factor of other serious diseases. We have to prevent and control it.

 

Dr. Hasan Ebna Amin 

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