Sunday, December 31, 2017
Saturday, December 30, 2017
Overweight and Obesity kill more people than underweight.
In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese.
39% of adults aged 18 years and over were overweight in 2016, and 13% were obese.
Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.
41 million children under the age of 5 were overweight or obese in 2016.
http://www.who.int/mediacentre/factsheets/fs311/en/ (30 December 2017)
Are you overweight? Do you suffer from BP, Sugar and Cholesterol Problems?
Weight reduction can help you significantly.
If you are committed to help yourself, you can lose weight. Millions are losing weight and becoming fit. Are you interested. You can read the experiences of many persons and follow simple ways. If you want professional help, weight reduction specialists with nutrition and exercise background are available for consultation.
Weight Reduction Project Details - It is not linear. People have to understand and persist with the attempthttp://oldageindia.blogspot.com/2016/12/weight-loss-story-reduction-from-80-kg.html
Aamir Khan's 25 Kg Weight Loss Story - 5 Five Month Efforthttp://oldageindia.blogspot.com/2017/10/aamir-khans-25-to-28-kg-weight-loss.html
Waist has to be less than half of height. Do you know? Do you try to control?http://oldageindia.blogspot.com/2017/10/control-waist-to-height-ratio-prevent.html
Friday, December 8, 2017
Statins reduce cholesterol biosyntesis (production of cholesterol), mainly in the liver, due to their effect of inhibition upon HMG-CoA reductase. The antiatherosclerotic effect comes due to decrease in LDL cholesterol. In addition, they can exert antiatherosclerotic effects independently of their hypolipidemic action. HMG-CoA reductase inhibition (reduction) has beneficial pleiotropic effects and reduce tumor cell growth. Consequently, statins reduced the rate of mortality in coronary patients.
Lovastatin was the first effective HMGCR inhibitor commercially made available in 1987 by Merck.
You can think of stopping the medicine or decrease the dose If you reduce risk factorsYou have to do it on the advice of the doctor only. It can be thought of only if the level of cholesterol is under control for significant time.
Unless risk factors are significantly modified to reduce weight, increase exercise, control hypertension and diabetes, and stop smoking, cholesterol levels are likely to return to previous values if statin therapy is discontinued.
Statins are safe medicines - They have to be given to people with risk of vascular diseases.
But we are collecting data to investigate the reported problems due to statin use.
Statins Benefit many. A meta-analysis of 27 large statin trials shows that statin treatment is clearly beneficial and has to be given for many with a 10% risk of vascular events in next 10 years (Lancet, 2012b). Then we may avoid 10,000 events, including 2,000 deaths every year.
The meta-analysis, published in 2012 in the Lancet, was conducted by the Cholesterol Treatment Trialists’ (CTT) Collaborators. They analyzed data from 175,000 individuals by grouping them into five categories based on high to low cardiovascular risk. Results of the based on 27 research studies, showed that statins reduced the risk of serious vascular events by around 21% for each 1-mmol/L reduction in LDL cholesterol in all groups, including the lowest risk group.
According to Colin Baigent (Clinical Trial Service Unit, Oxford, UK), the relative reduction in risk of cardiovascular events with a statin is good even in the lowest-risk group and the benefits greatly exceeded the harms due to the drug.
Half of cardiac deaths happen in people the first time an adverse cardiac event occurs, so there is a limit to what can be achieved secondary prevention (which is treatment after the event and knowledge of the disease). Primary prevention, which is giving drugs to prevent the disease is needed and therefore a threshold is to be set.
At the moment, the public and many doctors think that statins are necessary only if a patient has high cholesterol. The thinking has to be changed and new view that statin is needed if you are at any increased risk of heart disease has to be accepted and promoted.
Press release on research
NHS 'should consider giving statins to healthy people'
By James Gallagher, Health and science reporter, BBC News, 17 May 2012
Colin Baigent - Wider Stating use saves life
Tuesday, November 28, 2017
Advertisement for Whey Protein
10 Evidence-Based Health Benefits of Whey Protein
Written by Atli Arnarson, PhD on June 12, 2017
Monday, November 27, 2017
Indian Council of Medical Research- India Diabetes(ICMR-INDIAB) Report 2017
The prevalence of diabetes in the 15 states was 7.3%.
For pre-diabetes, the overall prevalence was 10.3%
Lancet Diabetes Endocrinol. 2017 Aug;5(8):585-596. doi: 10.1016/S2213-8587(17)30174-2. Epub 2017 Jun 7.
Prevalence of diabetes and prediabetes in 15 states of India: results from the ICMR-INDIAB population-based cross-sectional study.
Friday, November 24, 2017
Hair Dyes Tied to Higher Breast Cancer Risk
Study findings differ by race, but one expert says they're inconclusive
study lead author Adana Llanos.
an assistant professor of epidemiology with the Rutgers School of Public Health and Rutgers Cancer Institute of New Jersey.
Research suggests link between hair dye and breast cancer
Oct 16, 2017
Professor Kefah Mokbel, surgeon, from London's Princess Grace Hospital,
Does hair dye use really increase the risk of prostate cancer?Bang-Ping Jiann
Jiann BMC Cancer (2017) 17:724
Personal use of hair dyes and risk of leukemia: a systematic
literature review and meta-analysis
Kevin M. Towle , Matthew E. Grespin & Andrew D. Monnot
Cancer Medicine 2017; 6(10):2471–2486
Permanent hair dyes. Exposure, diagnostics, and prevention of contact allergy.
Thursday, November 16, 2017
Benefits of Bitter Gourd (Karela) Juice
Posted by Srishti Walia | Nov 15, 2017 | Health and Ayurveda
Control of blood sugar
J Ethnopharmacol. 2011 Mar 24;134(2):422-8. doi: 10.1016/j.jep.2010.12.045. Epub 2011 Jan 4.
Hypoglycemic effect of bitter melon compared with metformin in newly diagnosed type 2 diabetes patients.
Bitter melon had a modest hypoglycemic effect and significantly reduced fructosamine levels from baseline among patients with type 2 diabetes who received 2,000 mg/day. However, the hypoglycemic effect of bitter melon was less than metformin 1,000 mg/day.
J Lipids. 2015; 2015: 496169.
Published online 2015 Jan 12. doi: 10.1155/2015/496169
Beneficial Role of Bitter Melon Supplementation in Obesity and Related Complications in Metabolic Syndrome
Md Ashraful Alam, 1 , * Riaz Uddin, 2 Nusrat Subhan, 3 Md Mahbubur Rahman, 1 Preeti Jain, 1 and Hasan Mahmud Reza 1 , *
Thursday, November 2, 2017
Human Body Composition: Approaches and Applications
Elsevier, 22-Jan-2016 - Medical - 324 pages
Human Body Composition: Approaches and Applications focuses on approaches to the description of human physique; clarification of the role of factors determining and modifying body composition; and assessment of biological and medical significance of individual differences in body composition.
The selection first discusses advances and developments in the methods for the study of body composition and chemical analysis of the body. Discussions focus on direct and roentgenographic studies of bone mineralization; caliper and roentgenogrammetric values of the thickness of subcutaneous adipose tissue; and soft tissue roentgenography. The text also looks at determination of specific gravity of live sheep and its correlation with fat percentage and interpretation of whole body potassium measurements.
The manuscript evaluates research on body composition and its relevance for human biology, including sex, growth, and aging, physical activity, loss and gain of body weight, and body composition in animals. The book also elaborates on sex difference in body composition, physical activity and body composition, hydrometry of growth and aging, and body composition and appraisal of nutriture.
The selection is a reliable reference for readers interested in the composition of the human body.
See Page 181
International Journal of Obesity
July 2002, Volume 26, Number 7, Pages 953-960
"Fat-free mass index and fat mass index percentiles in Caucasians aged 18-98 y"
Y Schutz, U U G Kyle and C Pichard
Sunday, October 29, 2017
Apple 2.4 gms per 100 grams
More fiber than apple
1. russell potato
2. Sweet potato
3. chick peas
4. whole grain bread
6. chia seeds
9. 5.6 gms in half pomegranate - It also has 20 grams of sugar
10. Pearled barley
11. wheat bran
12. Green peas
13. black berries
14. lentils -
16. Black beans
17. Acorn squash
18. Navy beans
Cooked white rice 100 gm - 0.4 gm
Brown rice cooked 100 gm - 1.8 gm
% of grain
that is ﬁber
brown rice 3.5%
bulgur wheat 18.3%
spelt wheat 10.7%
Healthy ways to get your daily fibre
Friday, October 27, 2017
అధిక బరువు తగ్గాలంటే - డాక్టర్ మంతెన సత్యనారాయణ రాజు
తిన తగినవి - కూరలు, పళ్ళు, మొలకలు
అధిక బరువు తగ్గాలంటే - మానవలసినవి
పంచదార, దుంప కూరలు, కొన్ని పళ్ళు - అరటి, మామిడి, ఖర్జూరం, సపోటా
తగ్గించండి - అన్నం
శక్తిని ఇచ్చే పదార్ధములను తగ్గించండి. మాంస కృత్తులు, విటమిన్లు, లోహాలు, ఎంజయ్ములు ఇచ్చే పదార్ధములను తగ్గించకండి. రోజుకు 60 నుండి 70 గ్రాముల మాంస కృత్తులు కావాలి. కాబట్టి మొలకలు ప్రత్యేకించి తినండి.
మగవారు బరువు స్థిరముగా ఉండాలంటే తిన తగిన ఆహారం
బరువు తగ్గడం కోసం బియ్యం 25 గ్రాముల, పప్పు 25గ్రాములు, నూనె 10 గ్రాములు తగ్గించండి. 290 కెలోరీలు తగ్గుతాయి. అంటే 1870 కెలోరీలు వస్తాయి. ఒక గంట సేపు నడవండి. బరువు తగ్గు ముఖం పడుతుంది. ఇంకో 25 గ్రాములు బియ్యం తగ్గించండి. ఇంకొంచెం సేపు ఏమైనా పని ఎక్కువ చెయ్యండి. రోజు బజారుకు నడిచి వెళ్లి సరుకులు కూరలు తేవడము వంటి పనులు ఎక్కువ చేయండి. బరువు తగ్గించే ప్రయత్నమూ రోజులలో పంచదార, బెల్లం పూర్తిగా మానివేయ్యేది. కాఫీ, టీ పంచదార లేకుండా త్రాగండి.
Increased visceral fat is an important measure that increases risk of heart disease, type 2 diabetes and certain cancers. Visceral fat is increasing dramatically with age. Increased risk of disease may be largely prevented if the age related increase in visceral fat is prevented. Data shows that visceral fat is increasing over 200% in men and 400% in women between the 3rd and 7th decades.
Int J Body Compos Res. Author manuscript; available in PMC 2014 May 13.
Published in final edited form as:
Int J Body Compos Res. 2010 Sep 1; 8(3): 103–108.
Age Related Shift in Visceral Fat
Gary R. Hunter, Barbara A. Gower, and Brandon L. Kane
Wednesday, October 25, 2017
Aamir Khan gained weight first for his role of an overweight old wrestler (Film Dangal) and lost the extra weight subsequently in 5 months. He had lost weight in the old fashioned way only. Losing one kg per week which requires a deficit of 1100 calories for a day. For that he has taken 1500 calories per day. He consumed 2600 calories per day. But initially, he went to a ranch in Arizona and was active for 8 hours a day to lose 2 kgs per week for 3 weeks. This only gave him a leg up on his weight reduction project and probably gave him the confidence and strong motivation to complete weight reduction in a planned time to be ready for shooting for the same film.
Aamir Khan Reveals his Weight Loss Secret in Dangal Movie
Upendra Ahire - Upload
Articles on Aamir Khan's Weight Loss of 25 to 28 Kg
Amir Khan's Dangal Diet Plan
Year : 2014 | Volume : 1 | Issue : 1 | Page : 58-61
A thought that turned into reality -an interview with Dr. Vinod Dhurandhar, founder president AIAARO (All India Association for Advancing Research in Obesity)
Tuesday, October 24, 2017
The American Council on Exercise
There is standing plank also
Waist has to be less than half of your height
You waist in inches (cm) has to be less than half of your height in inches (cm).
For example if your are 5 feet 6 inches (66 inches), your waist has to be less than 33 inches.
The risk of developing high blood pressure (blood circulation problem), diabetes (excess glucose in blood), high cholestorol (excess fat in blood) increases as the waist measurement goes about half of height.
There are large number of research studies which are confirming this relation.
When you go to a tailor or to a shop to buy a trouser. don't rejoice if your size has gone up. Immediately take action to reduce it. Do some diet control and increase your exercise to bring the size back to healthy limit.
Salman Khan maintains his waist well within the ratio_________________
Add to 20 Years to Your Expected Life_________________
Cass Business School
Some research papers are shown in this video
How can you reduce waist.
1. Reduce weight.
2. To reduce weight, find out your calories requirement and eat 500 calorie less.
3. Do exercise as you specified in your calorie requirement.
4. Try to walk and do movements for one hour.
5. Do planking exercise.
Indian films starts are maintaining the recommended ratioFigures collected from various websites in 2017
Height 180 cm 5' 11” (71")
Weight 80 kg, 176 lbs
Body Measurements - Chest: 42 Inches - Waist: 34 Inches - Biceps: 16 Inches
Height 183 cm, 6' 0”
Weight 78 kg, 172 lbs
Body Measurements - Chest: 42 Inches - Waist: 32 Inches - Biceps: 15 Inches
Height 175 cm, 5' 9”
Weight 78 kg, 172 lbs
Body Measurements - Chest: 40 Inches - Waist: 32 Inches - Biceps: 15 Inches
Height 169 cm, 5' 6½”
Weight 70 kg, 154 lbs
Waist 27 inches
More actors' information to be added
Sunday, October 22, 2017
Protein at every meal may help preserve muscle strength as you age
A new concern about blood pressure and your brain health
Not so fast: Pros and cons of the newest diet trend
Intermittent fasting promises better health and longer life, but does it work?
Are there any benefits to exercising on an empty stomach?
There may be some benefit. Morning walk on empty stomach may be beneficial for fat consumption.
Staying Healthy Section - Harvard Health
Friday, September 29, 2017
Thursday, September 28, 2017
Standing versus Sitting: kilocalories expended per minute (1.36 ± 0.20 kcal/min, P ≤ .0001 vs. 1.02 ± 0.22 kcal/min, P ≤ .0001).
Tuesday, September 26, 2017
Many persons are vouchsafing for the GM diet weight loss. Especially, when weight reduction is not taking place in any plan, alternatives are to be looked for. GM diet is one alternative people are recommending. I think GM diet uses Atkins diet philosophy on day 5 and day 6 when protein and fat are the main inputs.
Interesting Web Sites
https://www.icicilombard.com/insurancevideos/gm-diet-food.html (Simple video included)
http://www.dailymail.co.uk/femail/article-4744798/GM-Diet-sees-lose-SEVEN-kilos-just-one-week.html (Good simple explanation with pictures)
GM Diet - Day 1 - Day 2 - Day 3 - Day 4 - Day 5 - Day 6 - Day 7
Day 1 - Only fruits - All except banana
Day 2 - Only vegetables - cooked or raw - Only one potato per day.
Day 3 - Fruits and vegetables combination - No potatoes.
Day 4 - 6 to 8 bananas and 3 to 4 glasses of milk.
Day 5 - 400 gms of lean beef, 6 to 8 tomatos. - Use paneer in place of meat.
Day 6 - 400 gms of lean beef and vegetables - Use paneer in place of meat.
Day 7 - Brown rice for Lunch and vegetables
Vegetarians can take Paneer in place of Lean Beef. Compare the nutrients.
Lean Beef contains per 100 gms (when it is 5% fat type)
100g raw as sold contains
Energy 520kJ (124kcal)
Carbohydrate 0g - No carbohydrates
100 gms of paneer made from cow milk provides
18.3 gms of protein,
20.8 gms of fat,
2.6 gms of minerals,
1.2 gms of carbohydrates, - Very small amount of carbohydrates
265 kcal of energy,
208 mgs of calcium,
138 mg of phosphorous.
In paneer fat is more. In lean meats also there are different types. 20% fat lean meats are there. So one should not worry about.
Monday, September 25, 2017
Indian vegetarian Low Cost and High Protein Diets
Low cost Indian vegetarian diet High Protein vegetarian diet
Food Groups Amount Protein Amount Protein
(g/d) content (g/d) content
Cereals & Millets 375 38 375 38
Pulses (legumes) 32 8 75 18 (Extra 40 g/d)
vegetables 40 3.3 40 3.3
Other vegetables 50 50
Roots & tubers 40 40
Fruits 25 25
Milk, milk based
products 120 4.6 500 19 (Extra 380 g/d)
Visible fats & oils 32 30
Sugar & Jagg 25 20
Calories (kcal) 2223 2578
Proteins (g) 54 78
PE Ratio (%) 9.7 12.1
Table Annexure 5.2 of http://icmr.nic.in/final/RDA-2010.pdf (Nutrient Requirements and Recommended Dietary Allowances for Indians 334 page report of ICMR, India)
Balanced diet for an elderly person for a dayFood Stuff Quantity ( raw ) g
Cereals 350 225
Pulses 50 40
Vegetables 200 150
vegetables 50 50
Roots-Tuber 100 100
Fruits 200 200
Milk and Milk
Products 300 300
Sugar 20 20
Fats - oils 25 20
(Source : “Dietary tips for elderly”, NIN, ICMR Hyderabad 2000)
per 100 gms
Water Protein Fat Carbohydrate Fiber (g) Energy (kcal)
Brown rice 14.0 7.3 2.2 71.1 4.0 384
Wheat 14.0 10.6 1.9 61.6 10.5 375
Maize 14.0 9.8 4.9 60.9 9.0 396
Millet 14.0 11.5 4.7 64.6 37.0 395
Sorghum 14.0 8.3 3.9 57.4 13.8 384
Rye 14.0 8.7 1.5 60.9 13.1 375
Oats 14.0 9.3 5.9 63.0 5.5 392
Potato 77.8 2.0 0.1 15.4 2.5 70
Cassava 63.1 1.0 0.2 31.9 2.9 133
Yam 71.2 2.0 0.1 22.4 3.3 98
Updated 26 September 2017, 21 Juy 2017, 22 November 2016, 3 February 2015
Wednesday, September 20, 2017
Avoid overconsuming foods that can potentially interfere with thyroid function or interfere with its use of medicines. Such foods include broccoli, cabbage, brussels sprouts, cauliflower, kale, spinach, turnips, soybeans, peanuts, linseed, pine nuts, millet, cassava, and mustard greens. But these foods are healthy in general, so one should not avoid them completely. But use them in moderation.
Health Benefits of Nut ConsumptionEmilio Ros
Article published in Nutrients. 2010 Jul; 2(7): 652–682.
Nuts (tree nuts and groundnuts are nutrient dense foods rich in unsaturated fatty and other bioactive compounds: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds. Epidemiologic studies have associated nut consumption with a reduced incidence of coronary heart disease and gallstones in both genders and diabetes in women.
Half a handful of nuts a day 'reduces early death risk'
10 grams of nuts per day is one recommendation
10 grams of peanuts = 12 peanuts
10 grams of almonds = 8–9 almonds
10 grams of cashews = 6 cashews
Peatnut nutrition: http://www.nutrition-and-you.com/peanuts.html
How BIA works?
Sunday, August 20, 2017
Diabetes, Type 2 In-Depth Report
Complementary and Alternative Medicine (CAM) Supplement Use in People with Diabetes: A Clinician's Guide
American Diabetes Association, 11-Jun-2007 - Health & Fitness - 213 pages
People with diabetes are 1.6 times more likely than people without diabetes to use a complementary or alternative medicine supplement. This clinician's guide will give you facts and tips to help your patients successfully consider using a CAM supplement. Includes: in-depth descriptions of botanical and nonbotanical CAM supplements to treat diabetes; tables organizing supplements and therapies for quick reference; and review of clinical studies and chemical constituents for each supplement.
Diabetes Patients - Calorie Intake Guidelines
1,200 to 1,600 Calories
The National Diabetes Information Clearinghouse recommends a 1,200- to 1,600-calorie diet for: small women who exercise,
small women who want to lose weight
medium-sized women who want to lose weight and
medium-sized women who are relatively inactive.
1,600 to 2,000 Calories
The diabetes clearinghouse recommends a 1,600- to 2,000-calorie diet for the following:
medium-sized women who are active
large women who want to lose weight,
small men who don't need to lose weight,
medium-sized men who are relatively inactive and
medium-sized men who want to lose weight and
large men who want to lose weight.
2,000 to 2,400 Calories
The diabetes clearinghouse advises a 2,000- to 2,400-calorie diet for
medium-sized men who are physically active and
large women who are physically active and
large men who don't need to lose weight.
Combine carbohydrates, proteins and fats. Use vegetables and fruits. Take food in six parts at every three hour intervals. 3 main intakes and 3 in between intakes.
Basal Metabolic Rate
The Mifflin–St. Jeor equations for calculating basal metabolic rate (BMR):
For men, BMR = (10 × weight) + (6.25 × height) – (5 × age) + 5
For women, BMR = (10 × weight) + (6.25 × height) – (5 × age) – 161
The weight is to be in kilograms, height in centimeters, and age in years.
For woman with 56 kg weight, 5 ft and 4 inches (163 cm) height and 47 years
10*56 + 6.25*5 feet 4 inches *2.54 - 5*47 - 161
560 + 1018 - 235 - 161
1578 - 396 = 1182
Take for sedentary work 30% more as energy for activities.
Food exchange lists
Andhra Meal Plan for 1200 calories
Updated 21 August 2016, 4 November 2016
Wednesday, July 26, 2017
Muscle pains and strain do occur. You can take care of them through some home remedies first before consulting a doctor.
Wednesday, March 15, 2017
See this chart for dollar cost of Calorie intake in USA - 2017
Thursday, March 2, 2017
Calories Expenditure in Activities
Men Restin Metabolic Rate Formula (RMR) = 88.362 + 4.799(cm) + 13.397(kg) - 5.677(age)
Height = cm (1" = 2.54cm), Weight in kg (2.2# = 1kg), Age in years
Activity Energy Expenditure
Sitting Activities (very light) 0.03
Standing (very light) 0.04
Walking (3 mph 20 min/mile) 0.06
McArdle, W., Katch, F., & Katch, V. (2001). Exercise Physiology: Energy, Nutrition, and Human Performance (5th Ed.). Philadelphia: Lippincott Williams & Wilkins
Find calories required by you based on McArdle - Match formula
Calories Expenditure for 71 Kg man
activities leeping Sitting Standing Walking
calories/min/kg 0.02 0.03 0.04 0.06
calories/min 1.42 2.13 2.84 4.26
Minutes spent in a day 600 600 180 60
Hours Spent in a day 10 10 3 1
Total Calories 852 1278 511.2 255.6
Grand Total calories spent for a day 2896.8
Assuming 2500 calories consumption per day is more appropriate
The researchers found subjects burned about 1 calorie per kilogram of body weight per hour while reclining, 1.08 sitting while reading or watching TV, and 1.11 while typing at a computer.
68 kg - 68 calories per hour
How Many Calories We Burn When We Sit, Stand or Walk
By GRETCHEN REYNOLDS JUNE 22, 2016
Sitting 75 calories per hour
Standing instead of sitting may help you burn 20 to 50 more calories per hour. So standing for four hours a day can burn an extra 80 to 200 calories.
Stand Up Challenge - Stand for 3 Hours every day
Stand for 3 hours a day - It is good for you - BBChttp://www.bbc.com/news/magazine-24532996
Calories in Foods
Maintaining the Healthy Weight
US Dept. of Health
Updated 5 March 2017, 13 December 2016, 1 December 2016