Exercise for 30 minutes a day for real health benefits

Washington (IANS)L: For real health benefits, people should exercise for 30 minutes a day five times a week, a new study has found.

Although pedometers (which measure how much we walk) are widely used as a physical activity monitoring tool, they are unable to measure activity intensity. Researchers have determined that a rate of at least 100 steps per minute achieves moderate intensity activity.

Therefore a simple pedometer-based recommendation of 3,000 steps in 30 minutes can get people started on a meaningful exercise programme.

While being monitored for oxygen uptake during walking on a treadmill, 58 women and 39 men completed four to six-minute sessions at different treadmill speeds between 65 and 110 metres per minute.

All wore pedometers and their heart rates were recorded. Using 3 METs, or metabolic equivalents, as the minimum level of oxygen demand which approximates moderate exercise, participants were monitored to determine whether they had reached the moderate-exercise level at a given treadmill speed.

From these data, the researchers found that for men, step counts associated with walking at three METs were between 92 and 102 steps per minute. For women, the range was between 91 and 115 steps per minute.

Lead investigator Simon J. Marshall, School of Exercise and Nutritional Sciences, San Diego State University (SDSU), said: "We believe that these data support a general recommendation of walking at more than 100 steps per minute on level terrain to meet the minimum of the moderate-intensity guideline."

Because health benefits can be achieved with bouts of exercise lasting at least 10 minutes, a useful starting point is to try and accumulate 1,000 steps in 10 minutes, before building up to 3,000 steps in 30 minutes, said a SDSU release.

Individuals can monitor their progress using a simple pedometer and a wristwatch.

The study is scheduled for publication in the May issue of the American Journal of Preventive Medicine.

KICK NICOTINE , & WEIGHT

Nutritionist Neesha Bukht tells how to keep the kilos off when you quit smoking

  Vanity, in more cases than addiction, stops people from kicking the butt. Many people are afraid that they will put on weight if they stop smoking. But this need not be your excuse to stay addicted, says nutritionist Neesha Bukht. You can keep your figure and health if only you plan your Quit Smoking operation wisely.
    There are several reasons why smoking keeps your weight down: 1) It raises metabolism rate slightly and heavy smokers burn up to 200 calories a day. 2) Nicotine kills hunger as smokers replace snacks with cigs. When you are trying to quit, you turn to snacking not only for emotional support, it also eases the oral fixation. 3) Some studies have shown that nicotine could interfere with the release of insulin. The hormone controls glucose levels in the blood. When nicotine is withdrawn, a person will become slightly hyperglycaemic, and the body and brain may slow down the hormones and other signals that trigger feelings of hunger.
    On an average, most people gain three to five kilos after quitting. This can be avoided by a few simple lifestyle changes.
PICK THE RIGHT DAY TO QUIT: Try giving up at a time when you aren't stressed. Stress increases your urge to smoke and if you resist that, you will probably take comfort in food. Also, try to not quit during the festive season as that's when you will be even more tempted to give into high-fat, sugary treats.
BEAT WATER-RETENTION:
When your body is hooked on nicotine, its acidic balance is disturbed. When you give up, it stores water. Contradictory to how it sounds, drinking plenty of water will help eliminate excess water build up. If your body is assured that it will be given a constant supply of water, it will no longer hold on to water. Increase your water intake by one litre a day and even more if you are already overweight.
AVOID ALCOHOL: Alcohol contains empty calories and usually serves as a trigger to smoke.
START EXERCISING BEFORE YOU QUIT:
You need at least a half hour of exercise, five days a week. It doesn't have to be a high intensity aerobic workout — a brisk 30 minute will do. You can even break it into shorter sessions. Once you actually quit smoking, you may need more than 30 minutes of exercise. A work-out is also a great way to beat cravings. If you're itching for a smoke, get out for a walk. It will also reduce stress, which triggers smoking.
WORK ON YOUR FOOD HABITS: Change your eating habits gradually; anything drastic can add to the existing stress. Healthy snacks and light munchies is just what you need when you crave a smoke. Lean on cucumber and carrot sticks, fat-free popcorn, fruits, buttermilk, fat free yoghurt, herbal teas, hot cocoa with skimmed milk, puffed rice, bread sticks and sugarless chewing gum.
AVOID CAFFEINE: Avoid excessive drinking of coffee, tea and sodas. Nicotine withdrawal will make
    you jittery and nervous,
    and the caffeine will only
    make nicotine withdrawal
    worse. Also turn away
    from sugar and unhealthy
    starches. If you feel you
    must have sweets, go for
    sugarless and fat-free ones.
TAKE ONE CHALLENGE AT A TIME: People who quit smoking often decide it's time to clean up other areas of their lives as well. If you have too many self-improvement projects at once, you run the risk of failing at all of them. Deal with one problem area at a time.
DON'T SWEAT IT: Don't step on the scale while you're still suffering withdrawal symptoms. The extra kilos (which you will eventually lose) might weaken your resolve. Keep affirming that you be much healthier in the long run. — CO-ORDINATED BY KIRAN MEHTA (NEESHA MARIA BUKHT IS A REGISTERED DIETICIAN AND ISSA TRAINER ATTACHED TO TALWALKARS,BANDRA)

CASE STUDY
    Since I was past 40, I knew I would be prone to putting on weight when I quit smoking as my metabolism was slowing down. I used to do six days of weight training.To keep the weight off, I started mixing two days of cardio with four days of weight training. I followed this routine for several weeks before I quit smoking to get attuned to it.
    I also cut out carbohydrates, increased my protein intake and tried to avoid sugar. Despite this, I did put on about four kilos initially, but I did not go back to smoking. Every time I craved a cigarette and knew that I was likely to binge on something unhealthy, I would instantly head for a glass of warm water.This kept me feeling full.Also, I realised I did not crave a cigarette much as I was getting high on my work-outs! A few months later, I lost the four kilos and am back to my ideal weight.
— Sunil Prabhakar, 45, sales and
    marketing professional

Tastes like yoghurt? It’s a new vaccine!

 Instead of a dreaded injection with a needle, getting vaccinated against disease may soon be just eating a bowl of yoghurt.
    Mansour Mohamadzadeh – a professor of medicine in gastroenterology at Northwestern University Feinberg School of Medicine in the US – has developed a new oral vaccine using probiotics, the healthy bacteria found in dairy products like yoghurt and cheese.
    Besides eliminating the "Ouch!" factor, the vaccine also has other benefits…
    Terrence Barrett, chief of gastroenterology at Feinberg, said delivering a vaccine to the gut is the most logical route.
    "Nature isn't used to seeing antigens injected into a muscle," said Barrett. "The place where your immune system is designed to encounter and mount a defence against antigens is your gut."
    Delivering the vaccine to the gut through swallowing – rather than injecting it into a muscle – harnesses the full power of the body's primary immune force.
    "You swallow the vaccine, and the bacteria colonise your small intestine and start to produce the vaccine in your gut, with which you get a much more powerful immune response than by injecting it," Mohamadzadeh said.
STILL, MORE ADVANTAGES…
There are other advantages to the new oral vaccine, the boffins said.
    Probiotics, which are natural immune stimulants, eliminate the need for an inflammatory chemical in vaccines. These chemicals are generally used to "tease" the body into triggering an immune response.
    Also, these probiotic vaccines are inexpensive to produce.
    Apart from using the approach in a preclinical study to create immunity to anthrax exposure, Mohamadzadeh has also used the technology to develop a breast cancer vaccine, and vaccines for various other infectious diseases.
    In his study – reported in the
Proceedings of the National Academy of Science – he fed mice the new oral anthrax vaccine, and then exposed them to anthrax bacteria.
    Eighty per cent of the mice survived, which is comparable to when they were injected with an anthrax vaccine.
    "And the immune response was more robust than the injected vaccine," Mohamadzadeh said.
    He has developed a 'multi-tasking' cancer vaccine against breast, colon and pancreatic cancer that will soon be tested in mice.
    "The technology can also be used to develop vaccines for HIV, hepatitis C and the flu," he added.

As the mercury rises, BT gives you tips to keep your body cool

SUMMER IS HERE!

 Here are some pointers which can come in very handy as the temperature rises. Add lots of citrus foods to your diet. Even simple water will do a lot of good. Coconut water is perfect during the summers. Fruits like mangoes and watermelons help to beat the summer heat. The most soothing vegetables for summer are water based like cucumbers, tomatoes, cabbage, pumpkin, lady fingers, etc. Yoghurt, buttermilk is ideal during the summertime.
    Avoid red meat, stick to fish or sprouts for protein.
    Hygiene is very important during summer. Have a shower atleast two to three times a day. Try to use an anti-fungal powder in the folds of your skin, specially the armpits, neck, groin, under the breasts (in woman) and webs of the toes especially if you are wearing closed shoes. Open sandals help to air the feet. The bacteria tends to breed more in the folds during the hot and humid weather of the summer months.
    Sunscreen is a must and the sun exposure should be minimal during summer.
    Due to excessive sweating skin loses its moisture during summer. So moisturising the skin is very important.
    Sunglasses should be worn while going out at all times.
    We sweat a lot during Summer which can breed bacteria and thus cause foul body odours. To prevent foul body odour specially in the underarms keep the area clean, shave the hair off in that area and try to use alcohol-free deodarants or perfumes.
    Always wear loose cotton clothes and avoid synthetic fibres.
    Cutting down on caffeine will go a long way in helping you this summer.

IT'S HOT: Drink a lot of juices to beat the heat

A to Z of Summer

As the mercury continues to soar, follow our alphabetised key of summer 'must-haves' and ensure a smooth sail

AMLA
It has cooling, diuretic and laxative properties. Have amla juice mixed with carrot and apple juice in the morning to fight heat strokes and urinary tract infections.
BLUSHER
Rub a bit of peach, gold or rose blusher onto your cheekbones.A clean face with a bit of colour on cheeks will make you look fresh.
COOL SIPPER
You need a convenient bottle to carry your coolant of choice everywhere you go, especially if you're a road warrior. Get a sporty one with a rubber straw or the thermal kind to keep drinks cool.There's no excuse for dehydration when you see it sitting on your desk or weighing down your bag.
DRESSES
The stop-at-knee, linen variety are the new corporate staples. So get some in beige, navy blue, grey and olive. Summer is the time for your legs to get an airing.
ESPADRILLES
Cork based wedges that look great with dresses and make your legs look longer. Beachy and ladylike.
FRAGRANT SOAPS
Get the handmade variety in lemon, khus and mint for a peppy start to your day. Store them in your closet to make your clothes smell sweet.
GLARES
Metal is out; plastic rims are in. Get happy oranges, pinks and greens in oversized frames.
HAIR EXPERIMENTS
Dying to cut your hair short? This is the time.Wear bobs that are shorter at the back with a chunk of green, blue or ash blonde colour at the nape.
ITTAR
The traditional oil-based perfume you should dab behind your ears and on your wrists to stand apart from the cloud of deos.
J ASMINE
This is the season when jasmine and mogras bloom so make the most of it. Pin back your fringe with a small, singular blossom or a large one in your chignon.
KHAKI
Wear the colour in cargoes, shorts, three-fourths and linen safari shirts.They look macho and cool, like you're in the military.
LEMON
Make a detour from white and opt for pale yellow shirts instead. Squeeze the fruit into your bath water, salad or into a spray bottle of cool water for a face spritz.
MUL
For kurtis and blousons. Give it a frilled neckline to disguise the fabric's nonchalance.
NAILS
Keep them short and square and colour them in this seasons navy blue and black.
OBI BELTS
Fashion one out of brocade, silk or velvet and wear over a flared dress for a defined waist. Don't forget, straw-lined chappals to keep your feet airy and sweat-free.
POT POURRI
Hang roses or lilies upside down in stark sunlight for a few days. Remove the petals and add a few drops of essential oil. Now throw out that synthetic air-freshner and put these in a bowl in the loo.
QUAFF
That's to drink heartily. Nimbu paani, iced tea, khus sharbat, watermelon juice... whatever you can put into a glass and improve with ice.
ROSETTE
Pin a quirky flower onto your bag, hair or shirt to set your self apart from the rest.
SARONG
Embrace the bright cloth and wrap it over a pair of shorts. Pleat and tuck into the centre or side or just wrap like a skirt.
TAN
Don't buy into the 'Fair is Beautiful' maxim. Go out and get a bit of sun for a dose of Vitamin D.
UNDIES
Forgo the sexy satin, lace and silk and go for cheeky cotton boyshorts.
VEST
Spaghetti, tank or scoop-necked. Get them in every colour to wear over the sarong.
WEAVES
Assam's Ikat has already debuted on international runways. Pack away the jerseys, lycras and synthetic fabrics. Embrace handloom..
XENOPHOBIA
Get over your fear of foreign people and go travel while recession keeps the air-fares low. Pick a beachy town or an exotic desert with great shopping.
YOGHURT
It not only cools your body but also helps digestion. Flavour it with fruit pulp or turn into a lassi.
Z ZZZZ
Beat the heat with 15-minute naps at your desk or in the train.This will cool you down, conserve energy and make you less irritable.

‘EAT RIGHT AND TREAT YOUR SKIN RIGHT!’

...advises eminent dermatologist Dr Bindu Sthalekar on how one can have healthy skin in these stressful times

 In the last decade, entire lifestyles have gone for a complete change. And while our lives may have improved in several ways, leading fast paced, stressful lives has started to take a toll on our skin and hair. Processed, refined foods and cola drinks increase hormonal imbalances leading to acne, hair loss, increased facial hair and menstrual problems in women.
    Exposure to sunlight is another serious problem that many women don't realise and one of the main causes of premature aging. Harmful UV rays cause pigmentation, tanning and premature fine lines, which is why applying a sunscreen is an absolute must. Even if you're a working woman who sits in an air conditioned office all day, wear a sunscreen and a moisturiser because sitting in such an environment dehumidifies the skin and strips the skin of essential moisture. This will eventually result in Indian women aging faster than their western counterparts.
    There are three steps to healthy hair and skin — eat right, take adequate care and make certain lifestyle changes. Today a lot of pesticides are used in vegetables and many times food isn't even cooked right. Make sure you take vitamin supplements whenever needed and eat foods that are high in fibre. A topical Vitamin C cream depending on your skin type helps mop up the toxins. Retinol prevents wrinkles and exfoliation once a month helps skin remain healthy.
    The best way you can take care of your skin is to cleanse and moisturise it daily and avoid skipping out on the suncreen. I always tell my patients —go out without clothes, but don't go out without suncreen! Make sure that you get at least six to eight hours of sleep daily since the growth hormone is secreted during the time we sleep. Avoid alcohol since it dehydrates the skin and smoking decreases blood circulation.
    Stress is another major factor that causes skin and hair problems so make sure that you unwind daily. Eight hours of stress at work will go away with half an hour of complete relaxation. When you totally shut yourself off, you neutralise your stress levels. My mantra is to eat right, act right and treat your skin right!
Homemade Exfoliation Paste
Grind moong daal with the cover and use it to exfoliate your skin every three days.
Health Juice for glowing skin 1/2 beetroot 1 carrot 1 amlaor a tomato A few leaves of spinach, coriander and mint. Mix these ingredients and drink the juice as often as you can.

Kareena Connect
'My hair faces the most brunt of me being an actress'

Dr Bindu Sthalekar

Too little sleep may raise diabetes risk

Chicago: People who get fewer than six hours of sleep at night are prone to abnormal blood sugar levels, possibly putting them at risk for diabetes, US researchers said.
    They said people in a study who slept less than six hours were 4.5 times more likely to develop abnormal blood sugar readings in six years compared with those who slept longer.
    "This study supports growing evidence of the association of inadequate sleep with adverse health issues," said Lisa Rafalson of the University at Buffalo in New York, who presented her findings at the Conference on Cardiovascular Disease Epidemiology and Prevention in Palm Harbor, Florida, on Wednesday.
    Several studies have shown negative health consequences related to getting too little sleep. In children, studies showed it raises the risk of obesity, depression and high blood pressure. In older adults, it increases the risk of falls. And in the middle aged, it raises the risk of infections, heart disease, stroke and cancer. Adults typically need between seven and nine hours of nightly sleep, according to the US Centers for Disease Control and Prevention.
    Rafalson and colleagues wanted to see if lack of sleep might be raising the risk for type-2 diabetes, the kind that is being driven by rising rates of obesity and sedentary lifestyles. It develops when the body makes too much insulin and does not efficiently use the insulin it makes, a condition known as insulin resistance. REUTERS

40 WINKS TO HEALTH: Less than six hours of sleep can increase blood sugar levels

Salt is bad for health, but can lift our mood

NATURAL ANTI-DEPRESSANT

Washington: Salt may be "nature's anti-depressant" that helps put humans in a better mood, a study has suggested.
    According to the study at the University of Iowa, the idea that salt is a natural mood-elevating substance could help explain why people are so tempted to over-ingest it, even though it's known to contribute to health problems, including high blood pressure and heart disease. A potential reason pinpointed was that it might put us in a better mood.
    Researchers, led by Kim Johnson in the United States, found that when rats are deficient in sodium chloride, common table salt, they shy away from activities they normally enjoy, like drinking a sugary substance or pressing a bar that stimulates a pleasant sensation in their brains. "Things that normally would be pleasurable for rats didn't elicit the same degree of relish, which leads us to believe that a salt deficit and the craving associated with it can induce one of the key symptoms associated with depression," said Johnson, who published a review of these findings in the July issue of the journal Physiology & Behaviour.
    A pleasure mechanism in the brain is activated when salt is consumed. The researchers found similar changes in brain activity whether rats are exposed to drugs or salt deficiency, the Science Daily reported.
    "This suggests that salt need and cravings may be linked to the same brain pathways as those related to drug addiction and abuse," Johnson said.
    One sign of addiction is using a substance even when it is known to be harmful — and even though people know they should cut their salt intake, they like the taste and find low-salt foods bland so continue to eat it. Another strong aspect of addiction is the development of cravings if something is withheld. PTI

High BP may lead to renal failure

Docs' Advice On World Kidney Day Is 'Keep Pressure Down'

Mumbai: His hectic schedule notwithstanding, sales personnel Sachin Bhuta diligently goes in for dialysis thrice a week. The 33-year-old now wishes that he had been as careful as this when it came to taking medicines for high blood pressure that were prescribed to him eight years ago.
    "In my youthful ignorance, I didn't take medicines on time and landed up with kidney failure four years after my hypertension was detected,'' says the Borivli resident.
    In order to spread awareness about hypertension's link to chronic kidney disease (CKD), the theme for the World Kidney Day on Thursday has been chosen as "keep the pressure down''. Dr Bharat V Shah, consultant nephrologist at Lilavati Hospital, said 3 lakh to 4 lakh people in India are detected with kidney ailment every year. "About 50% to 60% of the kidney failures are due to diabetes and high blood pressure,'' he added.
    What doctors are really worried about is the increasing prevalence of hypertension among Indians. "In the past few years, irregular lifestyle has triggered a rise in obesity, which is a risk factor for both diabetes and hypertension, the leading causes for chronic kidney disease,'' said Dr N Hase of civic-run KEM Hospital.
    This, indeed, is a reason for India to worry. As Dr Hemant Mehta of the Mumbai Nephrology Group said, "The Indian Council for Medical Research has pegged the burden of chronic kidney disease in India at 150 to 200 new cases per million population per year.'' He feels people's lack of awareness about the link between hypertension and kidney failure is the leading cause for the high incidence of the disease. "It would have been better if patients with hypertension and diabetes knew there was a way to prevent chronic kidney disease with medication,'' he said.
    Dr Umesh Khanna, the nephrologist who is treating Bhuta, said, "There is a rule of half, which worsens the pitch for Indians. Half the people with hypertension don't know they have the disease. Half of those who do, don't adhere to the medication. Moreover, half of those who take medication fail to bring in lifestyle changes that lower blood pressure to the normal level. These people will suffer organ damage.''
    Bhuta feels that people should not ignore hypertension as a mundane occurrence. "One should seek help before it is too late for medicines to help,'' he added.
THE KIDNEY TEST: Are You At Risk?
Do you have high blood pressure? Do you suffer from diabetes? Are you overweight? Do you smoke? Are you over 50 years? Do you have a family history of kidney disease?
What is Chronic Kidney Disease (CKD)?
CKD is present when individuals have an increase in excretion of albumin in the urine or a major decrease in kidney function or glomerular filtration rate (GFR)
CKD'S LINK WITH HIGH BP
When people suffer from high blood pressure it puts more stress on blood vessels throughout the body, including the kidneys. When this happens kidneys cannot filter waste from the blood properly

the most common nutrition problem in the world – anaemia

Dr Jagdish Shah tells you all that you need to know about the most
common nutrition problem in the world – anaemia

WHAT IS ANAEMIA?
It is defined as a medical condition wherein the RBC (red blood cell)
count or hemoglobin in one's body is less than normal. The normal
haemoglobin level in a man is between 13 to 18 gm/dl whereas in women,
it's 12 to 15 gm/dl. If the count is 10 per cent lower than the least
acceptable count, the person is termed anaemic, which means less than
10.5 in women and less than 11.5 in men.
THE CAUSES

• There are many reasons why a person may turn anaemic. However,
broadly, it is either caused due to reduction in the production of RBC
or haemoglobin, or due to sudden loss of a lot of blood (an accident).

• The loss of blood may be due to worms in stomach (especially in
children), menstruation in women, or piles.

• Anaemia can also be hereditary, especially in cases of thalassaemia.
If parents are thalassaemic, the offspring could be anaemic.
Thalassaemia patients often experience lack of formation of
haemoglobin.

• Vitamin B12 deficiency may be a reason behind pernicious anaemia, a
type of anaemia that's found among those who are unable to absorb
vitamin B12 due to various reasons, such as a strict vegetarian diet
or even alcohol addiction.

• Not having enough iron in the diet.

• A point of concern is that if the person's anaemia is long
standing, the body might even adjust its functioning to deal with low
oxygen level and the person might not feel any difference, only till
the anaemia turns severe.
THE SYMPTOMS

• Breathlessness

• Fatigue

• Lack of drive

• Frequent yawning

• Depression

• Backache and headache

• Mood swing

• Loss of appetite

• Sleepiness

• The person's clinical history is characterised by fast pulse, pale
eyes and pale nails. A blood test and low haemoglobin count confirms
the diagnosis of anaemia.
THE TREATMENT

• By treating the cause and replacing the loss of blood. For example,
if the person has lost a lot of blood during accident, it's an
emergency case and blood transfusion is a must to save the life of the
person.

• Someone whose blood loss is chronic due to worms, the problem can be
corrected by giving
iron supplements and alongside de-worming the system by
appropriate medication. Other members of the family also need to take
care as they are likely to be infected.

• Anaemic piles have to be operated on.

• Excessive menstruation can be corrected by proper hormonal
treatment. This will stop bleeding and at the same time, correct
haemoglobin via iron preparation.
Other than in accidents, there's no need for blood transfusion as
the patient has an inbuilt homeostatic system to survive.
COMPLICATIONS Ages below 18: Anaemia immensely hampers one's
concentration levels as the brain doesn't get enough oxygen. This may
result in scholastic backwardness and inability to perform at
academics, especially during exams.
Ages 18 to 30: Multitasking in office is common. However, chances are,
anaemia will make this a lot more difficult. A person suffering from
anaemia easily experiences fatigue and tiredness which leads to poor
performance in the work environment. Iron acts as the oxygen carrier
in the body which takes the blood from the lungs to different body
parts. If the person is anaemic, there's less oxygen circulating in
the body leading to low stamina. Post-45: Long-standing anaemia means
the body is subjected to low oxygen levels for long. To meet the
depleted levels, the heart needs to pump much faster. As the person
ages, the added pressure poses a threat of heart failure.
AVOIDING ANAEMIA
No matter what your diet is, approximately 20 to 25 per cent of it
must consist of green vegetables such as lettuce, cabbage, spinach or
broccoli.Any vegetable that's green consists of iron.You may be having
a heavy breakfast or may be on a diet, but the percentage must be
maintained. Have cucumber in abundance in your salad.Also, it is very
important to take a half-hour walk every day. This is because you may
have borderline anaemia, but may still suffer from its ill-effects
because you aren't getting enough oxygen.The daily moderate exercise
will mean that you will take in enough oxygen for your body.
(Dr Jagdish Shah is a senior physician and accupuncturist who operates
from his clinic in Jogeshwari)
— AS TOLD TO VIKAS HOTWANI

'THE CULPRIT BEHIND MY IRRITABILITY'
Some years back, I had low stamina, and I used to be quite moody and
irritable. I wasn't very active and lack of stamina meant zero
motivation to be active. Also, I was very thin. While this wasn't a
grave concern, I couldn't pin down the reason for the other problems
until I went for a regular blood test. It revealed that my haemoglobin
level was low. In simple words, I was anaemic. I made the required
changes in my diet. I increased the amount of food I ate and started
eating healthy. Beetroot juice being high in iron, it became a regular
feature in my diet.Also, I started having a heavy breakfast and began
working out. Soon, the results were there to see. Enough iron in the
body increased my stamina and I felt a lot healthier.Today, my
haemoglobin level is normal and I try my best to maintain it. I get
regular exercise almost every day and most importantly, make sure I
eat well. – Ankit Damani, 23