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NEWSLETTER MESSAGE

“Good health is all about small steps - small ones that will help us take giant strides forward. So let us begin this journey with a firm resolve to live healthy and transform our priceless bodies.”

Dr. Prathap C Reddy Founder & Chairman Apollo Hospitals

CONTENTS Heart Valves Disorders and Treatment ......01 Q &A Read the experts’ advice on obesity and women’s issues.......02 How To Deal With PostPregnancy Problems......03 Pilates As A Stress Buster......04 Tips For Controlling Cholesterol Levels......04 Products......04

FOR ADVERTISEMENT Apollo Pharmacy AIMSR, 2nd Floor, Apollo Health Street Jubilee Hills, Hyderabad 33 T: 040 23481000

MARCH

2016

www.apollopharmacy.in

04 Pages

Food And Timely Eating

T

rying to decide what to eat when, is a tough decision.

Many people lay too much stress on what they want to eat but forget that eating at the right time, consistently every single day is equally important, especially when you are working out to either lose weight or just to be healthy. It is only when healthy, nutritious food is eaten at equal intervals, a person becomes healthy and fit.

Eating right means eating the right quantities of food with high nutritional value. However, eating at the right time, is as crucial. Both are important for training and everyday life.For example, the body is better able to burn carbohydrates in the morning than late at night, therefore it is advisable to eat carbohydrates in the morning.

The Importance Of Timing

Time before and after training will influence the effects of exercise. In order for the body to effectively use the right energy sources and make training optimal, the diet has to be planned, accordingly. Depending on what you eat

and at what time you eat it after training, will influence what happens in the body.

If you’re training to bulk up, lose weight or just want to be healthy, these factors will influence your diet. For example,the hour directly after training is very important for those who want to build muscle. This is the best time to consume proteins. But this will again be affected by the type of training that was done.

How To Maintain The Right Time

Eating at the right time is an essential part of training. Depending on what time you eat before or after a training session will influence how your body adapts to exercise. For example, if you do not eat before training, you might feel weak and will not be able to do your best.

Whereas, if you eat too close to training it might also have a negative effect since you might feel nauseous. Depending on the type of training and desired goal, the eating plan should be scheduled.

Usually, eating a light meal about two hours prior to training will optimise results.

Do’s And Don’ts Do’s - Plan your day by incorporating the training time as well as eating time. Eating is very important, therefore always make sure that you eat at least two hours prior to training.

Consume carbohydrates in the morning. Don’t forget to eat some breakfast as it gets your metabolism going.

Don’ts -Never eat too late at night. Your last meal should be at least two hours before bed.

Don’t eat carbohydrates for the last meal of the day.

My uncle is 45 years old and is a diabetic.

His BMI is 32.7. He is thinking about getting a bariatric surgery done to reduce his weight. Is it advisable for diabetics to get bariatric surgery done?

Your uncle will benefit from the bariatric surgery and it will help control or cure his diabetes too. Most bariatric surgery patients have diabetes and the sugar levels improve following the surgery.

I am 18 years old. I am 5’1 and my BMI is 27.1.

What should my ideal BMI be? I am trying hard to maintain an ideal weight but I am not able to. Please advice.

The correct BMI should be within the range of 1823. But, it is not only the BMI which is important.

There is a tendency in Indians to have a greater percentage of body fat. Therefore, when talking about health, we should also take into account the fat content (PBF). This depends largely on our diet and the level of exercise we perform regularly, if at all.

I conceived recently but I have had fibroids in my uterus for the past ten years. I have read a few cases on the internet where the pregnancy ended in a miscarriage. Please suggest any precautions to avoid a miscarriage.

Food Clock Recommendations (Time+ Food) Eat breakfast within an hour from the time you wake up and make sure you eat carbohydrates. Training in the morning is very effective becausethe body’s hormones are elevated leading to greater adaptations in the body. Also, training in the morning provides energy for the day. Two hours after when you start feeling hungry, have your lunch. At night, after work, you can have your dinner, but don’t make it too late.

Pregnancy with fibroids is a very common problem and usually does not interfere with a pregnancy in a vast majority of women. Usually fibroids don’t interfere with pregnancy until and unless they are situated inside the uterine cavity. You should not worry about fibroids if they are outside the uterine cavity. Only sometimes, they may cause pain because of their increasing size or degeneration or twisting of stalk in case of pedunculated fibroids. Location of the fibroids is important as that may be the deciding factor for the route of delivery. In case they are located in the lower segment, you may need a caesarean section.

How To Deal With Post-Pregnancy Problems It is a wonderful feeling when a woman does a pregnancy test and its turns out to be positive.

However, after the delivery, in the postpartum stage, the body changes again, recovering from child birth, regaining strength and reshaping itself to get back to its pre-pregnancy shape.

Women go through physical and emotional changes in the post pregnancy stage.

Some of the most common problems women go through in the post partum stage are:  Postpartum infections  Haemorrhoids and constipation  Hair loss  Excessive bleeding  Stretch marks  Postpartum depression  Urinary incontinence  Breast infections  Pain in the vagina

Treatment Most of the post pregnancy problems heal with time. However, there are some which can be fatal and need immediate attention.

Excessive bleeding: Excessive bleeding happens rarely in women and usually only in

multiple births, difficult births and long labour. This problem occurs when the uterus fails to contract after the delivery or because of tears in the vagina or cervix. If the uterus doesn’t contract as it should, a hormone called oxytocin is injected to start contractions.

Uterine Infections: In normal cases, the placenta separates itself from the uttering walls soon after the birth of the baby. If a piece of the placenta remains, then an infection occurs. The symptoms of infection include high fever, high white blood cell count, swollen uterus and rapid heart rate. These infections can be treated by antibiotics.

Pain in vagina: Seen most commonly in normal deliveries, pain in the vagina and rectum happens due to stretched and torn tissues. This leaves the area swollen and sore. Warm water, cold packs or pain killers usually help with the problem.

Breast infection: Breast infections are usually identified by a red, tender area on the entire breast. The symptoms for these infections are fever, fatigue, headaches, nausea and vomiting. When having breast infections, lots of rest and consumption of liquids is recommended.

Don’t let post pregnancy blues get you down. There are easy, simple solutions available for most of the issues that afflict pregnant women but if the problem persists, do not hesitate to approach a doctor.

Calcium, Magnesium & Vitamin D3 Chewable tablets (Strawberry Flavour) Calcium is the primary mineral responsible for strong bones. The body also uses calcium for muscle contraction & nerve function. Magnesium helps in the normal functions of muscles and the nervous system. Vitamin D assists in maintaining the healthy immune system and promotes calcium absorption.

USP of the Product: It is the combination of calcium, Magnesium & Vitamin D3.

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This formula delivers the highly absorbable & bio available form of calcium as calcium citrate malate is used.

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Magnesium helps in the normal functions of muscles and the nervous system.

Vitamin D assists in maintaining the healthy immune system and promotes calcium absorption.

Dosage: Take one tablet daily after meal or as per healthcare professional.

Tips For Controlling Cholesterol Levels The only way to get rid of cholesterol is through regular exercise and having a healthy fatfree diet. High cholesterol levels are linked to heart diseases, stroke and type 2 diabetes.

Hence, adopt a healthy lifestyle, exercise regularly and follow a healthy diet.

Pilates As A Stress Buster Joseph H Pilates, a sickly child who suffered from asthma, rickets and rheumatic fever from Germany invented Pilates. He practiced breathing and invented and promoted the Pilates method of physical fitness.

Pilates focuses on the core postural muscles that help keep the body balanced and are essential to providing support for the spine. It teaches awareness of breathing and alignment of the spine. They strengthen the deep torso muscles which are important to help alleviate and prevent back pain, bad posture, spondylitis and injuries.

The six principles of Pilates are

Plan for a cholesterol-free life:



Centering

 Eating foods that contain saturated fats raises your cholesterol levels. Meats, ghee, butter, cheese, cakes and biscuits are high in saturated fats. Try to avoid these and replace them with foods that contain unsaturated fats like oily fish, nuts and seeds, vegetable or sunflower oil.

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Control

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Flow

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Breath

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Precision

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Concentration

 It is beneficial for to avoid trans fat that are normally found in dairy products and processed foods like cakes and biscuits.  Instead of roasting or deep frying food, grill, steam or boil the food so that they retain their nutritive value. This helps reduce the total amount of fat in your diet.  Fibre is an essential element that your body demands to stay fit. The presence of fibre in food has also been linked to reducing cholesterol levels.

Opt for nuts, seeds, oats, fruits and vegetables to raise the amount of fibre in your diet.  Make exercise a regular part of your life. Exercise for at least half an hour a day. Exercises like brisk walking, running, cycling or dancing help your heart stay fit by lowering the levels of cholesterol in your blood.

150 minutes of moderate intensity exercise per week is recommended to stay active and fit.

Follow these simple tips to keep your cholesterol levels at a minimum and avoid serious health problems.

An hour of Pilates is equal to 60-minutes of running, 30-minutes of weight lifting and 10-minutes of stretching.

Unlike some forms of exercise, Pilates does not over develop some parts of the body and neglect others. While Pilates training focuses on core strength, it trains the body as an integrated whole. Pilates promote strength and balanced muscle development as well as flexibility and increased range of motion for the joints.

Pilates works well for a wide range of people and it emphasizes on quality over quantity. Pilates do not include a lot of repetitions for each move. Instead, doing each exercise fully, with precision, yields significant results in a short time; you will see changes how you sit, stand, walk, or move and the way you speak. Increased self confidence and improved self image.

Ginseng 400 mg

It is the Ginseng root extract which contains natural active compounds such as ginsenosides and flavonoids. It supports physical performance and immune function. It also reduces weakness and fatigue that helps to improve vitality and longevity.

USP of the Product: Ginseng contains natural occurring active compounds ginsenosides or panaxosides which have a variety of beneficial effects, including antiinflammatory and antioxidant effect.

Panax ginseng also improves psychological function, immune function and condition associated with diabetes.

Ginseng is also very useful in reducing weakness and fatigue of the body.

Ginseng is also very useful to improve vitality and longevity of the body.

Dosage: Take 1 capsule daily or as directed by health care professional.