More facts about cholesterol

Cholesterol can build up on the walls of the blood vessels that feed the heart and the brain. This condition is called atherosclerosis, which is a type of arteriosclerosis, says Dr H K Chopra

 In this article we take further our understanding of cholesterol and how they affect our health. Cholesterol and other fats can build up on the walls of the blood vessels that feed the heart and the brain. This condition is called atherosclerosis, which is a type of arteriosclerosis. In this case, the fatty substances, cholesterol, cellular waste products, calcium and fibrin build-up in the inner lining of the artery. This build-up is called plaque. These plaques may be vulnerable or nonvulnerable. The vulnerable plaques may rupture, as they have thin fibrous cap, with high lipid core and they promote clot formation. This in turn narrows the arteries and diminishes blood supply to the heart, which causes heart attack. This also reduces blood supply to the brain, causing paralysis and by reducing the blood supply to the lower limbs it can cause problem in the legs too. Cholesterol and other fats are transported in the blood to and from the cells by special carriers called lipoproteins. There are several kinds of lipoproteins. We are most concerned with two of them—Low Density Lipoproteins (LDL) and High Density Lipoproteins (HDL)—both of which are carriers for cholesterol. Normal range of blood cholesterol is 150-250 mg/dl. Ideally, the recommended levels of blood cholesterol in an adult should be less than 150 mg/dl. The LDL cholesterol levels range from 70-150 mg/dl. Ideally, the recommended levels of LDL in adults should be less than 70 mg/dl. The normal triglyceride level should be less than 150mg/dl. If the level is between 150-199 mg/dl it is a borderline case. The recommended level of VLDL in adults should be 24-45 mg/dl. Higher levels of HDL cholesterol are better. The normal HDL cholesterol levels should be more than 40 mg/dl in men and more than 50 mg/dl in women. The cholesterol/HDL ratio should be less than four and LDL/HDL ratio should be less than three The main source of triglycerides is the diet. One should therefore, eat low-fat and low-sugar diet and exercise to maintain good health. High triglycerides are a major risk factor for heart attack and paralysis.

Skipping sleep can trigger heart disease

Just 1 Hour Extra Shuteye Reduces Risk Of Calcium Deposits In Arteries, A Precursor To An Attack, Says Study

Chicago: Just one extra hour of sleep a day appears to lower the risk of developing calcium deposits in the arteries, a precursor to heart disease, US researchers said on Tuesday.
    The finding adds to a growing list of health consequences — including weight gain, diabetes, high blood pressure — linked to getting too little sleep. "We found that people who on average slept longer were at reduced risk of developing new coronary artery calcifications over five years," said Diane Lauderdale of the University of Chicago Medical Center, whose study appears in the Journal of the American Medical Association. "It was surprisingly strong." Calcium deposits in the coronary arteries are considered a precursor of future heart disease.
    Unlike other studies looking at the risks of getting too little sleep, which use people's own estimates of their sleep patterns, Lauderdale's team set out to measure actual sleep patterns.
    They fitted 495 people aged 35 to 47 with sophisticated wrist bands that tracked subtle body movements. Information from these recorders was fed into a computer program that was able to detect actual sleep patterns. The team used special computed tomography, or CT, scans to assess the buildup of calcium inside heart arteries, performing one scan at the start of the study and one five years later.
    After accounting for other differences such as age, gender, race, education, smoking and risk for sleep apnea, the team found sleep duration appeared to play a significant role in the development of coronary artery calcification.
    About 12% of the people in the study developed artery calcification during the five-year study period. Among those who had slept less than five hours a night, 27% had developed artery calcification. That dropped to 11% among those who slept five to seven hours, and to 6% among those who slept more than seven hours a night.
    Lauderdale said it is not clear why this difference occurred in people who slept less, but they had some theories. Because blood pressure tends to fall off during sleep, it could be that people who slept longer had lower blood pressure over a 24-hour period.Or, it could be related to reduced exposure to the stress hormone cortisol, which is decreased during sleep.
    Kathy Parker, a sleep researcher from the University of Rochester's School of Nursing in New York, said the study underscores the role sleep plays in health.
    "People think that sleep doesn't matter but clearly it does. Sleep deprivation is a public health problem and studies such as this show how increasing sleep duration can have tremendously positive effects," Parker said. REUTERS

LIVING HEALTHY: During sleep, blood pressure tends to fall and there's less exposure to stress hormone cortisol

Breathing awareness

Evidence shows that stress causes ailments and significantly affects breathing. Changes in breathing pattern can radically alter the internal chemistry of the body, says Dr Vasant Joshi

 The health and happiness of an individual depends on an understanding that body, mind, and consciousness or spirit are intrinsically connected. Healing and wellness is four dimensional — physical wellness, psychological or mental wellness, spiritual wellness and universal wellness. Primarily, physical wellness implies respecting one's body and taking responsibility which may include keeping an exercise routine, eating a balanced diet and avoiding tobacco and other intoxicants. It essentially requires one to be proactive in taking preventive measures for maintaining an overall quality of life. The key to health and wellbeing is awareness. Evidence shows that stress causes ailments and significantly affects breathing. Changes in breathing pattern can radically alter the internal chemistry of the body. Breathing with awareness can substantially enhance the intake of oxygen and discard carbon dioxide from the body. Osho gives the following exercise for breathing awareness:
    Sit on a chair. Take whatever posture you are most comfortable with. Close your eyes and relax the body. Starting from the toe to the head, find out where you are feeling the tension. If it is at the knee then relax the knee. Touch it and say to it, 'Please relax.' Wherever you find tension, touch that place with love and compassion.
    Next, bring your consciousness into your breathing and relax the breathing. The breath is the bridge between the body which is the outermost part, and consciousness which is innermost part. Once the body is relaxed, just close your eyes and see your breathing and relax that too. Talk to your breath and ask it to relax. The moment you do this, there will be a subtle click.
    Now with each relaxation, say, "one." When you breathe in, say nothing. When you breathe out say, "one". As you repeat 'one', you'll find that the whole existence is one, a unity. No need to say that; just saying 'one' will help.

Dr. Kataria's Laughter Yoga Club.

From: Dr. Sallaudin Laughter is the best medicine Article By: Dale Ross Join a club whose members gather to laugh? No joke – it can benefit your health. In 1995, Dr. Madan Kataria, a physician from Mumbai, India, created a club whose members gather every day to laugh. He called it Laughter Yoga. Sessions begin with participants clapping rhythmically and chanting "Ho-ho, ha-ha-ha." This faked laughter soon becomes real laughter. (See a clip of Laughter Yoga). Laughter Yoga combines yoga deep breathing and simulated laughter exercises. Dr. Kataria believes that faked laughter has the same benefits as real laughter. "I believe that even if you are faking laughter, your body is not intelligent enough to make out the difference," he says on his website, Laughter Yoga. "Even if you pretend laugh, the same set of happy chemicals (endorphins) are released from your brain cells." The program proved so popular that today there are over 5,000 laughter clubs in more than 50 countries. (For information on Canadian clubs, click here.) Actor/comedian John Cleese, of Monty Python fame, visited a laughter club in India with Dr. Kataria for the BBC TV series Human Face and was moved by the experience. "I'm struck by how laughter connects you with people," Cleese said. "It's almost impossible to maintain any kind of distance or any sense of social hierarchy when you're just howling with laughter; laughter is a force for democracy." (Watch the media report.) Important health benefits Laughter can also bring important health benefits. Pent up negative emotions like anger, sadness and frustration can be released in a healthy way. It is also a helpful coping mechanism. Humor can help us view stressful events as "challenges" rather than "threats." As Bill Cosby has said, "If you can laugh at it, you can survive it."         Laughter may even help to prevent heart disease, according to astudy at the University of Maryland. When you laugh you improve the function of the endothelium, which is the inner lining of blood vessels, the study suggested. In fact, viewing laughter-provoking clips from movies like Kingpin(MGM, 1996) relaxed blood vessels in 19 of the 20 study volunteers and increased blood flow by an average of 22 percent. Film clips that caused stress, like the opening scene of Private Ryan(DreamWorks, 1998) narrowed blood vessels in 14 of 20 volunteers and decreased blood flow by an average of 34 percent. "The endothelium is the first line in the development of atherosclerosis or hardening of the arteries, so, given the results of our study, it is conceivable that laughing may be important to maintain a healthy endothelium, and reduce the risk of cardiovascular disease," said Michael Miller, M.D., principal investigator of the study. More reasons to laugh Studies by Dr.Lee Berk at Loma Linda University School of Medicine in California show that laughter may strengthen the body's immune system and decrease stress hormones. His research also suggests that laughter can boost mood-elevating endorphins and lower blood pressure. "For the most part, when you go and get medical treatment, a clinician is not necessarily going to tell you to take two aspirins and watch Laurel and Hardy," said Berk. "But the reality is that's where we are and it's more real than ever. There's a real science to this. And it's as real as taking a drug." (Source: ocmetro.com) Laughter can also: --reduce physical pain by releasing endorphins --be aerobic for the heart --stimulate both sides of the brain, making learning easier --ease muscle tension       There are lots of easy ways to bring more laughter into your life: • Make a point of watching funny movies and/or TV shows. • Read funny books. • Hang out with happy, upbeat people. • Lighten up; don't take yourself too seriously.

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Way to weight loss

 Dr Shashank Shah, is a laparoscopic and bariatric surgeon of international repute working with Dr L H Hiranandani Hospital. He is a director of Laparo-Obeso Center, an organisation of medical consultants devoted for the field of obesity and metabolic syndrome and interventional treatment for T2DM. According to Dr Shah, obesity is on the rise in India especially in the metros. Genetic predisposition, medical illnesses and environmental factors, which discourage physical activity, promote unhealthy eating, have lead to this rise. Co-morbidities are illnesses associated with obesity i.e. decreasing weight decreases the co-morbidities. The more common co morbidities are diabetes type 2, hypertension and heart diseases at younger age, infertility due to polycystic ovarian disease, sleep apnoea, breathlessness, urinary stress incontinence, gall bladder diseases etc. A correct combination of diet, exercise and a permanent behaviour modification is required to weight loss. Drugs help moderately and temporarily. However only 5 per cent of people achieve long-term success. For the morbidly obese this is just impossible to achieve. Bariatric (obesity) surgery is recommended for those with BMI >33 kgs/m with co-morbidities. It consists of procedures which give satiety in spite of decreased intake. Some procedures have the additional advantage of the restricting the amount of calories absorbed from the food. Experts recommend considering surgical weight loss options for these patients as the risk of death from not having surgery is greater than the risks of surgery. Bariatric surgery is seen to cure and control the associated co morbidities (especially Diabetes type 2). A total of 55 per cent to 90 per cent of the Excess body weight is seen to disappear giving a boost to the self confidence and self esteem with resultant improvement the quality of life of the person and the family. For further details, contact: Dr Jayshree Gangwani : 9702803377 and Manish Joshi: 9819261222. OPD timing is on Wednesday and Saturday between 12 noon to 3.00 p.m. Add: Dr L H Hiranandani Hospital Laparo-Obeso Center, Hillside Avenue, Hiranandani Business Park, Powai. Mumbai – 400 078 Tel: 2576 3300, 2576 3333; Fax: 2576 3344, 2576 3311. E-mail: wecare@hiranadanihospital.org Website: www.hiranandanihospital.org 

Dr Shashank Shah

‘Eggs are safe for your heart’

Washington: If you are really fond of eggs, then you need not worry about relishing one too many. An egg a day's contribution to the risk of coronary heart disease (CHD) in healthy adults is just 1%, according to a new study funded by an industry body.
    Poor diet, smoking, obesity and physical inactivity contribute a whopping 30-40% to heart disease risk, depending on gender.
    The study, funded by the Egg Nutrition Centre and published online in Risk Analysis, substantiates decades of research challenging the myth that the cholesterol in eggs is linked to increased heart disease risk.
    Moreover, the study authors noted that their analysis did not adjust for the health promoting benefits of eggs which may, in fact, decrease heart disease risk.
    For example, research has found that overweight men who eat eggs while on a carbohydrate-restricted diet have
a significant increase in their HDL levels ("good" cholesterol) compared to men who do not eat eggs.
    In a recent study, experts found that eating two eggs for breakfast, as part of a reducedcalorie diet, helped overweight or obese adults lose 65% more weight and reduce their body mass index (BMIs) by 61% more than those eating a bagel breakfast of equal calories. IANS

Snorers 'burn more calories at rest'

LONDON: Believe it or not, snorers burn more calories than non-snorers, even at rest.

A new study has revealed that heavy snoring help burn calories and, in fact, the more severe one's snoring the more calories one regularly burns even while one's awake, reported the 'Archives of Otolaryngology-Head & Neck Surgery' journal.

According to researchers, the increased activity in a sufferer's nervous system caused by their snoring could be the reason behind the findings.

The researchers have based their findings on analysis of 212 patients, all of whom snored or had related conditions including sleep apnoea, a disorder in which sufferers actually make snoring noises and stop breathing momentarily during the sleep as their airways close over.

Those who suffered from the most serious snoring problems expended around 2,000 calories while resting every day, while those who tended to snore lightly and less often burned an average of 1,626 calories a day resting, they found.

And, according to the researchers, resting energy expenditure may be affected by increased reactions in nervous system caused by snoring and snoring-related disorders.

However, they have strictly warned that snoring could cause other problems, which could make sufferers gain weight, despite the fact that they are expending more calories while at rest.

Lead researcher Eric J Kezirian of the University of California was quoted by 'The Daily Telegraph' as saying: "First, sleep-disordered breathing often results in fatigue

and other (changes) in daytime functioning that can limit physical activity.

"Second this (study) does not specifically incorporate the emerging evidence that suggests sleep-disordered breathing may alter energy intake, whether through hormonal or other mechanisms."

BAD HYGIENE AT ROOT OF TEETHING TROUBLES

A fast-paced lifestyle and poor awareness has resulted in a marked deterioration in the city's dental health, finds a study

Sharad Vyas & Madhavi Rajadhyaksha | TNN

Mumbai: Mumbaikars have a poor level of oral hygiene, that could be blamed perhaps on their busy schedules and little dental awareness, finds a recent survey.
    A study by the BMC-run Nair Dental College released last week revealed that out of a lakh patients who visited the hospital in the last one year, a growing number suffered from cavities, gum diseases and oral cancers, with dental caries (tooth decay) and periodontitis (inflammation of gums) emerging as the most common problems.
    Dentists said most people not only lack awareness about oral hygiene, but don't even have the time in their fastpaced lives to brush their teeth before going to bed. "Some don't have time even to brush their teeth once in a day, and they are not aware of its consequences. This is the reason why the life expectancy of our teeth is going down,'' said Dr Suhasini J Nagda, dean of Nair, the oldest dental hospital in the city.
    Dean of the Government Dental College, Dr Mansingh Pawar, echoed her concerns: "We find that there is low awareness about dental health among most people, particularly because dental diseases don't affect daily routine till the problem is really severe,'' he said. He felt the changing food habits — increased consumption of sweets, chocolates, ice-creams and biscuits, is resulting in the higher incidence of oral caries.
    Dr Pawar observed another trend, pointing out there were more cases of caries among city-dwellers whereas rural folk turned up with more of gum diseases. "This is because wrong eating habits are more prevalent among city-dwellers, while the rural population have issues of hygiene,'' he said.
    The survey also revealed that an increased number of patients are opting for minor cosmetic surgery to improve their smile and looks. About 4,000 patients admitted at Nair alone underwent various treatments like bleaching, giving veneers, reducing gaps between teeth — all to change the character of their smiles. Most of them wanted a confident smile and model-like teeth, said doctors.
    In fact earlier this year, Nair Hospital had celebrated Oral Hygiene Day on August 1 to spread awareness. As part of an extensive drive, several students conducted street plays and skits propagating the importance of oral hygiene and discouraging dangerous habits such as smoking and tobacco chewing. "We work with a simple motto — Teeth for a lifetime,'' Nagda added.
    Moreover, the hospital's community dentistry programmes were regularly held at institutions, schools, prisons and public areas. A mobile dental van reached out to more than 3000 patients through as many as 133 visits.
    The hospital's community awareness drive also focused on the underprivileged sections of society, with some 4,544 street children and prostitutes treated at various camps. Among them, gingivitis and tooth decay were found to be the two most common diseases.
COMMON DISEASES
CARIES What is it? It is tooth decay due to multiple growth of microbes. Causes: Wrong eating habits particularly overdose of foods containing refined carbohydrates such as sweets, biscuits, chocolates, icecreams and sticky packaged foods Symptoms: Initial chalky white appearance on teeth which subsequently turns black if left unattended. It may further deteriorate to dental cavities and increased sensitivity
GROSSLY AFFECTED TEETH
What is it? Severe form of teeth decay in which enamel and dental tissues are destroyed, generally seen in the grinders (teeth at the back of the mouth) Causes: Wrong food habits Symptoms: Change in appearance of teeth.
GINGIVITIS What is it? External gum disease
Causes: Bad oral hygiene. People at risk include those who don't gargle after eating or don't brush their teeth properly.
Symptoms: Gums turn red and may show signs of swelling or bleeding. If it progresses it could result in the loss of teeth
PERIODONTITIS What is it? Internal gum disease, a severe form of Gingivitis.
Causes: Bad oral hygiene. Symptoms: Decay in the soft tissues around the teeth.
DENTAL INFECTIONS
The most common form is oral cancer which accounts for nearly 45 per cent of all cancers. Causes: Consumption of tobacco and tobacco products particularly chewing tobacco (gutka) Symptoms: Shows up as lesions in the mouth.
FOR PEARLY WHITES
Brush your teeth atleast twice a day.
Gargle after every meal or snack
Avoid eating excessive sweets, particularly chocolates, icecreams and food stuffs containing refined carbohydrates
Visit dentists for preventive checks, just as you would your family doctor.

Body BASICS

Watch out for winter

 Who doesn't like to bask in the winter sun? But the dip in mercury also signals the arrival of the common cold and flu, which often escalate to pneumonia. Try these tips to stay healthy as the mercury dips…
Do's
Keep yourself warm I This indirectly helps keep away bacterial and viral infections. Cold conditions decrease your immune response, increasing chances of colds, flu and pneumonia.
Drink plenty of water I You don't feel as thirsty as in summer, so the water intake tends to decrease. In winter, one tends to consume hot drinks like coffee and tea more often. But, caffeine draws out the water from the system, causing dehydration. Drink at least 6-8 glasses of water per day. Exercise regularly I With shorter daylight time, we tend to wake up later in winter and generally slow down. Our fitness routine is usually put on the back burner. Make a conscious effort to follow a daily exercise schedule. An extra 20 minutes of physical activity helps to improve circulation and keep those extra pounds at bay.
Massage your hands and feet I To prevent chilblain (small, itchy, blue swellings) in extreme cold temperatures, as are prevalent in North India, massage your palms, fingers, toes and heels with warm vegetable oil.
Get at least eight hours of sleep I Managing the recommended eight hours of sleep is crucial as a lack of it lowers one's immunity and energy levels during winter. Avoid alcohol and nicotine for a good sleep. Take care of hands and feet I This is a must for everyone. Foot care is important for diabetics to avoid infection that can lead to gangrene.
Keep a regular check on your blood sugar I As exercise tends to decrease in winter and infections are on the rise, this is a potential time for elderly diabetics to fall easy prey to obstinate infections that get exaggerated if one's blood sugar is uncontrolled. A regular check of blood sugar is recommended for diabetics.
Get checked for anaemia I Low haemoglobin can predispose you to infections and other winter ailments. Improving haemoglobin adequately keeps you better poised to avoid and confront infections.
Have plenty of vegetables and fruits I
Winter is the season especially in humid cities for good seasonal vegetables and fruits. Feel free to binge on them as they improve immunity and keep the body in supply of its requirements of anti-oxidants, vitamins and minerals.
Don'ts
Don't forget vitamin D
Those in very cold places are at risk of not getting enough vitamin D during winter, when the UV radiation from the sun's rays is weak. A vitamin D supplement of 200 IU is recommended.
Don't forget to moisturise
That winter wind is damaging to our skin, so the best beauty secret is to moisturise as frequently as possible. Everything from your hair to your skin starts to feel scaly so stock up on thick luxurious moisturisers and use the chapstick! Moisturised wipes will be useful if you have a cold.
Don't get into the "eating only high cal food" loop
When the environs are cold , many of us fall back on carb and fat heavy comfort food like pasta, thick creamy soups, mithai, ghee-soaked parathas. However, this will not only hinder your weight loss goals but also make you lethargic and sleepy.
Don't overlook sunscreen
Summer is not the only time to worry about using sunscreen. Surprisingly, skin damage is a great concern even in a snowsuit. Wearing at least an SPF 15 when outdoors in the winter is recommended. The glare from snow can be so harmful, so it's a good idea to wear goggles.
    (Inputs from Mumbai-based pathologist
    Dr Indumati Gopinathan)

Nuts help cut risk of heart disease

CHICAGO: Here's a health tip in a nutshell: Eating a handful of nuts a day for a year — along with a Mediterranean diet rich in fruit, vegetables and fish — may help undo a collection of risk factors for heart disease.

Spanish researchers found that adding nuts worked better than boosting the olive oil in a typical Mediterranean diet. Both regimens cut the heart risks known as metabolic syndrome in more people than a low-fat diet did.

"What's most surprising is they found substantial metabolic benefits in the absence of calorie reduction or weight loss," said JoAnn Manson, chief of preventive medicine at Harvard's Brigham and Women's Hospital.
In the study, the people who improved most were told to eat about three whole walnuts, seven or eight whole hazelnuts and seven or eight whole almonds. They didn't lose weight

, on average, but more of them succeeded in reducing belly fat and improving their cholesterol and blood pressure.

Manson, who wasn't involved in the study, cautioned that adding nuts to a western diet — one packed with too
many calories and junk food — could lead to weight gain and more health risks.

"But using nuts to replace a snack of chips or crackers is a very favorable change to make in your diet," Manson cautioned.

The American Heart Association says that over 50 million Americans have metabolic syndrome, a combination of health risks, such as high blood pressure and abdominal obesity.

Nuts help people feel full while also increasing the body's ability to burn fat, said lead author Jordi Salas-Salvado of the University of Rovira i Virgili in Reus, Spain.

"Nuts could have an effect on metabolic syndrome by multiple mechanisms," Salas-Salvado said. Nuts are rich in anti-inflammatory substances, such as fiber, and antioxidants, such as vitamin E

. They are high in unsaturated fat, a healthier fat known to lower blood triglycerides and increase good choleste