Category: Featured articles

“Old habits die hard.”

This adage rings especially true when we consider our health and lifestyle choices. Many of us aspire to be more active, eat healthier, and lead a more balanced life. However, the journey from intention to action, and finally to a sustainable habit, is often fraught with challenges. In this blog, we’ll explore the stages of building healthy habits, offer practical tips, and suggest five healthy habits to incorporate into your daily routine.

Building Healthy Habits: Your 21-Day Guide

Have you ever wondered why it’s hard to start a new habit like eating better or exercising? It’s because our daily routines are hard to change. But there’s good news! It’s said that if you do something for 21 days in a row, it can become a new habit. We will help you understand this 21-day rule and figure out where you are in your journey to healthier habits.

Why 21 Days?

The idea is that if you do something every day for 21 days, it starts to feel normal. These 21 days are a small part of the year, but they’re important. Think of it like this: eating one unhealthy meal won’t ruin your health, just like eating one healthy meal won’t make you instantly healthy. It’s what you do most of the time that counts. You don’t need to be perfect, just consistent.

The Four Stages of Building a Habit

• Contemplation: This is when you’re thinking about making a change but haven’t started yet. You might be here if you know you want to be healthier but aren’t sure how to start.
• Preparation: Now you’re getting ready. You’ve decided to make a change and are thinking of ways to do it.
• Action: This is when you start doing the new things you planned, like eating better or exercising.
• Maintenance: You’ve been doing your new habits for a while, and they start to feel like a normal part of your life.

5 Habits that will pave the way for a healthier YOU

1. Eat Right: Focus on incorporating a variety of fruits and vegetables, lean proteins like fish and chicken, and whole grains. These foods are rich in essential vitamins, minerals, and fiber. A plethora of studies confirm that eating a balanced diet can reduce the risk of chronic diseases like heart disease, diabetes, and obesity. It also helps in maintaining a healthy weight and improving overall health.
2. Regular Exercise: Aim for at least 150 minutes of moderate-intensity exercise (like brisk walking) or 75 minutes of vigorous-intensity exercise (like running) each week. This helps you to strengthen the heart, improves circulation, and helps in weight management. It also releases endorphins, which can improve mood and reduce feelings of depression and anxiety.
3. Managing Stress: Engage in stress-reduction activities such as meditation, yoga, or deep breathing exercises. Maintaining positive social relationships and seeking professional help when needed are also vital. Good mental health enhances your ability to handle stress, relate to others, and make choices. It’s essential for personal well-being, family and interpersonal relationships, and the ability to contribute to the community or society.
4. Adequate Sleep: Adults should aim for 7-9 hours of quality sleep each night. Adequate sleep helps in maintaining cognitive functions, such as attention and memory. It also plays a role in regulating mood and is linked to better heart health, hormonal balance, and weight control.
5. Routine Health Checks: Schedule regular visits to your healthcare provider for screenings like blood pressure, cholesterol levels, and other potential health indicators. Preventive healthcare helps in the early detection of disease and opens doorways for better treatments.

How to Stick to Healthy Habits?

Adopting and maintaining healthy habits is a common challenge many of us face. Whether it’s eating better, exercising more, or managing stress, the key to success lies not just in making these changes but in sticking to them. How do we transform these good intentions into lasting behaviors? Here are three effective strategies that can help you maintain your healthy habits over the long term.

1. Habit Stacking: Habit stacking involves integrating a new habit with an existing one. This pairing creates a natural trigger for the new behavior. For example, if you already have a habit of drinking a cup of tea every morning, you could stack a new habit of reading a health-related article during this time. This association makes the new habit easier to remember and follow.
2. Start Small: Beginning with small, manageable goals makes the process less daunting and more sustainable. Instead of aiming for an hour of exercise daily, start with 15 minutes and gradually increase the duration. Small successes build confidence and motivation, paving the way for more significant changes.
3. Consistency: Consistency is the cornerstone of habit formation. Regular repetition of an action reinforces it as a habit. Set a specific time for your new habit, like a 10-minute walk after dinner. The regularity of this practice helps to solidify it as a part of your daily routine, eventually making it second nature.

Conclusion

Embarking on the path to healthier habits is not just about making changes; it’s about transforming your life. While the journey may seem daunting, remember that “a journey of a thousand miles begins with a single step.”

Start small, be consistent, and gradually, these habits will become an integral part of your life, leading to a healthier, happier you. Remember, the best time to start is now!

Discover a holistic approach to diabetes management. Incorporate exercise, proper nutrition, and mindfulness to improve health and stabilize blood sugar levels.

This article will guide you through weaving these tools into the fabric of daily life, crafting a tapestry of management that not only addresses the condition but also enhances overall well-being.

Balanced Bites: Diet Essentials for Diabetes

Managing diabetes effectively requires a vigilant approach to diet, a fundamental pillar in controlling blood sugar levels. It’s not just about what you eat, but also how much, and the synergy of food types on your plate.

Key Dietary Strategies:

• Carbohydrate Counting: Grasp the amount of carbs in each meal to manage insulin accurately. This could mean knowing that one cup of cooked pasta equals roughly 45 grams of carbohydrates.
• Portion Sizing: Utilize tools like measuring cups or a kitchen scale to ensure you’re eating the right amount of food, thus keeping your carbohydrate intake in check.
• Balanced Meals: Aim to include starches, fruits, vegetables, proteins, and fats in every meal. For instance, a balanced lunch could include a grilled chicken breast, a side of quinoa, steamed broccoli, and slices of avocado.

Three Tips for Effective Diabetes Dietary Care:

• Coordinate Food and Medication: Align your eating schedule with your medication regimen to prevent blood sugar dips and spikes. Discuss with your healthcare provider the best way to synchronize your meal and medication timings.
• Choose Low-Glycemic Foods: Incorporate foods with a low glycemic index (GI) that won’t cause your blood sugar to rise rapidly. For example, instead of white bread, opt for whole grain alternatives.
• Fiber is Your Friend: Increase your daily fiber intake to help manage blood sugar levels. Begin incorporating more fiber-rich foods like oats, lentils, and berries into your meals gradually to reach the recommended 25-30 grams per day.

Three Foods to Limit for Better Blood Sugar Control

When managing diabetes, certain foods can undermine blood sugar control and overall health.

Here are three types of foods to limit or avoid:

High-Sugar Beverages: Steer clear of drinks high in sugars, such as sodas, sweetened teas, and fruit juices. These can cause a rapid spike in blood sugar levels due to their quick absorption rate.

Refined Carbohydrates: Foods like white bread, pastries, and other baked goods made with refined flour have a high glycemic index and can lead to increased blood glucose levels.

Processed Snacks: Chips, crackers, and other processed snacks often contain simple carbohydrates and unhealthy fats that can disrupt blood sugar and contribute to weight gain.

Physical Activity: A Cornerstone in Diabetes Management

Incorporating regular physical activity into one’s lifestyle is a crucial aspect of managing diabetes, as it helps to maintain a healthy weight, lowers blood sugar levels, and boosts insulin sensitivity.

Key Exercise Strategies for Diabetics:

• Consistent Schedule: Establish a routine that includes a mix of aerobic and resistance training exercises. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking or cycling, along with two to three sessions of strength training.
• Monitor Blood Sugar Levels: Checking blood sugar before and after exercise can help you understand how your body responds to different activities and prevent hypoglycemia (low blood sugar).
• Stay Hydrated: Ensure you drink plenty of water before, during, and after physical activity to stay hydrated, as dehydration can affect blood sugar levels.

Three Tips for Integrating Exercise into Diabetes Care:

• Start Slow and Build Up: If you’re new to exercise or have been inactive, start with gentle activities and gradually increase intensity and duration as your fitness improves.
• Include Flexibility and Balance Training: Incorporate activities like yoga or Tai Chi to improve flexibility, balance, and muscle strength, which are especially important as you age.
• Be Prepared: Carry a source of fast-acting carbohydrates, such as glucose tablets or a small snack, in case your blood sugar drops too low during or after exercise.

Three Considerations When Choosing Physical Activities:

• Personal Preference: Choose activities you enjoy to ensure you stick with your exercise regimen. Whether it’s dancing, swimming, or team sports, enjoying your workouts is key to long-term success.
• Safety First: Wear proper footwear and use equipment correctly to avoid injury. If you have neuropathy or other diabetes-related conditions, choose low-impact activities to reduce stress on your feet and joints.
• Consult with Professionals: Work with your healthcare team and possibly a certified fitness professional who understands diabetes management to create a personalized exercise plan that’s safe and effective for you.

By incorporating these strategies and tips into your diabetes management plan, you can use physical activity as a powerful tool to maintain control over your diabetes and improve your overall health.

Role of Mindfulness in Diabetes Care

Mindfulness plays a significant role in diabetes management by encouraging patients to engage in present-moment awareness. This practice can lead to improved decision-making regarding food choices, physical activity, and medication adherence. It also serves as a stress-reduction technique, which is essential since stress can cause blood sugar levels to fluctuate.

By adopting mindfulness, individuals with diabetes can better recognize their body’s signals, respond to stress in healthier ways, and maintain a more focused and balanced approach to their daily diabetes care routines.

Types of Meditation

• Mindfulness Meditation: Use mindfulness meditation to center yourself and reduce stress, which is crucial for blood sugar management. Sit quietly, focus on your breath, and observe thoughts without judgment for short daily sessions.
• Transcendental Meditation: Transcendental Meditation is ideal for deep relaxation and mental clarity. Choose a mantra, repeat it silently, and let your mind settle into a peaceful state, helping with diabetic fatigue and stress.
• Moving Meditation: Moving meditation, like Tai Chi or yoga, combines movement with breath for stress reduction and physical balance. It’s beneficial for those seeking a more active form of meditation that also promotes gentle physical activity.

When integrating mindfulness and meditation into diabetes care, consider the following tips:

1. Avoid setting unrealistic goals. Start with short meditation sessions and gradually increase the duration.
2. Don’t practice meditation immediately after eating or when you’re likely to be interrupted.
3. Avoid being harsh on yourself if you find it difficult to focus. Mindfulness is a skill that develops over time.
4. Do not use meditation as a substitute for medical treatment but as a complementary practice to your existing diabetes care plan.

Remember, mindfulness and meditation practices are most beneficial when performed consistently. With patience and regular practice, they can become valuable tools in managing diabetes.

End Note

Embrace a holistic diabetes management approach combining exercise, balanced nutrition, and mindfulness to enhance health and maintain stable blood sugar levels.

India is standing at a crossroads, with a staggering 100 million individuals battling diabetes and a further 136 million on the cusp as pre-diabetics, as revealed by a recent ICMR study. This isn’t just a statistic; it’s a wake-up call echoing across the bustling streets of Goa, which leads the tally, to the quieter lanes of Uttar Pradesh, which shows the lowest prevalence.

This alarming data paints a vivid picture of a nation in urgent need of a health revolution. It’s time for each of us to take a hard look at our daily routines and consciously pivot towards healthier habits.

But, in the realm of healthcare, “Busting Myths and Understanding Facts” is crucial, especially when it comes to chronic conditions like diabetes. Misinformation can lead to unnecessary fear and stigma, while knowledge empowers individuals to manage their health effectively.

By dispelling common misconceptions, we can approach diabetes with the clarity and precision it demands, ensuring that those affected can lead healthier, more informed lives. Let’s dive into some of the most persistent myths and uncover the truths behind them.

Join us as we delve into the heart of India’s diabetes dilemma and discover how we can turn the tide, one healthy choice at a time.

Myth 1: Eating too much sugar causes diabetes.

Fact: Diabetes is caused by a combination of genetic and lifestyle factors. While a diet high in calories from any source contributes to weight gain, which can increase the risk of type 2 diabetes, sugar alone isn’t the direct cause. Type 1 diabetes is caused by an autoimmune reaction where the body attacks its own insulin-producing cells and is not caused by lifestyle factors.

Myth 2: People with diabetes should eat diabetic foods.

Fact: Diabetic foods can still raise blood glucose levels, are expensive, and may also have a laxative effect. A balanced diet with portion control, including a variety of foods containing carbohydrates from fruits, vegetables, whole grains, legumes, and low-fat milk, is generally recommended over special diabetic foods.

Myth 3: Insulin injections are painful.

Fact: With the advancement in medical technology, needles have become very fine, and injecting insulin is not as painful as people imagine. Many diabetes patients find that the anticipation of injecting insulin is worse than the actual injection.

Myth 4: If you have diabetes, you can’t eat sweets or chocolate.

Fact: People with diabetes can eat sweets and chocolate if they are part of a healthy eating plan or combined with exercise. Moderation is key, and sweets should be eaten in small portions as a treat and not as a regular part of the diet.

Myth 5: Diabetes is not a serious disease.

Fact: Diabetes is a serious condition that, if not managed properly, can lead to various complications like heart disease, kidney failure, blindness, and lower-limb amputation. Proper management of diabetes is crucial to prevent these serious complications.

Myth 6: People with diabetes should not exercise.

Fact: Exercise is an important part of managing diabetes. Regular physical activity helps your body use insulin more efficiently and helps control blood sugar levels. People with diabetes should aim for a minimum of 150 minutes of moderate to vigorous-intensity aerobic exercise per week, according to guidelines.

Myth 7: Diabetes is contagious.

Fact: Diabetes cannot be transmitted from one person to another. It is not like a cold or flu. While factors that increase the risk of developing diabetes, such as environment and genetics, can be shared within a family, it is not directly transferable.

Myth 8: If you are overweight or obese, you will eventually develop type 2 diabetes.

Fact: Although being overweight is a risk factor for developing type 2 diabetes, it is not a certainty that an overweight individual will develop the disease. There are other factors at play, such as family history, age, and ethnicity. Moreover, many people who are overweight never develop type 2 diabetes, and many people with type 2 diabetes are at a normal weight or only moderately overweight.

These facts emphasize the importance of understanding diabetes as a complex condition influenced by various factors, and they highlight the need for personalized care and management of the disease.

How to separate diabetes myths and facts?

Separating diabetes myths from facts is essential for proper management of the condition and for leading a healthy life. Here are three tips to help you discern the truth:

1. Consult Healthcare Professionals:
   Always seek information from credible sources such as certified healthcare providers. Doctors, dietitians, and diabetes educators have the expertise to provide accurate information about diabetes management. They can help you understand the nuances of the condition and guide you in distinguishing between myths and evidence-based facts.
2. Educate Yourself with Reputable Sources:
   Turn to reputable health information websites, peer-reviewed journals, and publications from established diabetes associations. These sources undergo rigorous review by medical experts and are updated with the latest research findings, ensuring that the information is both current and credible.
3. Be Skeptical of “Quick Fixes”:
   Be wary of any advice or products that promise a quick fix for diabetes. Managing diabetes typically involves a balanced approach, including diet, exercise, and sometimes medication. Any claim that seems too good to be true probably is. Always verify such information with a healthcare professional before considering it.
4. Regularise your preventive health check-up
   Remember, a stitch in time saves nine. Periodic health check-ups not only keep you informed about your body condition, it can also help you make the right lifestyle choices to prevent diseases such as Diabetes. If you know the risk factors well in time, diabetes can be well managed and even reversed if you catch the disease at a pre-diabetic stage.

By following these tips, you can navigate through the sea of information on diabetes with a critical eye and make informed decisions about your health or the health of loved ones

End Note

As we conclude our exploration into the intricate world of diabetes management, let’s carry forward the understanding that knowledge truly is power. By learning how to separate myths from facts, we empower ourselves to make informed decisions that enhance our well-being.

Together, we can navigate the complexities of diabetes with confidence and clarity. Stay informed, stay healthy, and let’s transform our approach to diabetes into one of empowerment and positivity.

If diabetes is a frequent guest in your family gatherings, your chances of hosting it increase. But here’s a silver lining: genetics isn’t destiny. While 11% of Indians silently juggle pre-diabetes, awareness is your torch in the dark. Knowing your family history is the first step toward changing the narrative. You have the power to adopt a healthier lifestyle and embrace habits that could defy your genetic script.

Let’s unravel the ties that bind you to diabetes and learn how to loosen the knots.

Diabetes: When Genetics and Lifestyle Intersect

Diabetes often runs in families, like a shadow following a legacy, making the risk of children inheriting the condition markedly higher compared to their peers. The dice of diabetes risk are rolled differently depending on which parent suffers the condition and at what age.

Playing the Numbers: Understanding the Risk

A child’s dice roll with diabetes yields a 1 in 17 chance if the father has type 1 diabetes.
For mothers with type 1 diabetes, the child’s odds shift. If born before the mother turns 25, the chance is 1 in 25, but it drops to 1 in 100 if the mother is older.

1. If both parents were diagnosed before turning 11, the child’s risk intensifies to between 1 in 10 and 1 in 4.
2. A mix of diabetes with thyroid issues and immune disorders might skyrocket the child’s risk to 1 in 2.

However, it’s not all written in the stars or the DNA strands. Type 2 diabetes, although it has a hereditary throne, can often be staved off with lifestyle changes.

Type 2 Diabetes: The Genetic-Environmental Tango

1. Kids face a 30% risk if dad has type 2, slightly more if mom does, and a steep 70% if it’s a parental duo.
2. Genetic suspects include TCF7L2, ABCC8, and others that manage the glucose-insulin dance.

Environmental factors lead to their own dance, with obesity, a sedentary life, and poor diet as the main partners.

Dodging Diabetes: Your Blueprint for a Healthier Future

Diabetes doesn’t have to be your destiny, even if it’s etched in your family history. With a proactive playbook, you can outmaneuver the shadow of diabetes looming over your genetic horizon. Here’s how to pivot away from its path:

1. Yearly Health Screenings: Your Early Warning System
   Make annual checkups your ritual. These are not just routine; they’re your strategic assessments to foresee and forestall diabetes, especially if you’re in the high-alert bracket due to family history or past health hiccups like gestational diabetes.
2. The Exercise Equation: Movement is Medicine
   Lace up and get moving. Regular physical activity is like a Swiss Army knife for health – it trims your waistline, tames high blood pressure, and tunes up blood sugar levels. Remember, every step counts, from a post-dinner walk to a weekend swim.
3. Fork Over Sugar: The Diet Makeover
   Your plate is a powerful tool. Choose whole grains over white bread, water over soda, and treasure troves of nutrients over empty calories. Eating patterns matter, too – timing your meals can help keep blood sugar levels steady.
4. Snuff the Puff: Quitting the Smoke Screen
   Cigarettes are not just smoke and mirrors when it comes to diabetes risk – they’re a direct threat. Kick the habit to curb your risk.
5. Soak Up Some Rays: The Vitamin D Factor
   A bit of sunshine goes a long way. Vitamin D plays a covert role in insulin function, so bask in some natural light or discuss supplementation with your doctor.
6. De-stress to Impress: Keep Calm and Carry On
   Stress throws your body’s sugar balance off-kilter. Find your zen through meditation, deep breathing, or a heart-to-heart chat – your insulin will thank you.
7. Pressure Points: Keeping a Lid on Hypertension
   High blood pressure and diabetes often go hand in hand. Keep yours in check to stay on the safe side of the health fence.
8. Weighing In: The Balancing Act
   A healthy weight is your shield against type 2 diabetes. It’s not about being skinny, it’s about being healthy. And if weight creeps up, show it the door with smart eating and active living.
9. Lifestyle Detective: Uncover and Overturn Risks
   Examine your daily routine for hidden diabetes triggers. That desk job? Counter it with regular stretches or a walking meeting.

Team Up: You’re Not Solo on This Journey

The road to prevention is paved with support – from dietitians, online resources, or your own circle. Share your goals, track your progress with tools like CGMs, and embracing these strategies. You are not just dodging diabetes; you are crafting a lifestyle that is rich in health and low in risk.

Are We Nurturing Our Health or Digging Our Own Graves?

A staggering 101 million Indians with diabetes, 136 million are on the cusp of prediabetes, and 315 million battling high blood pressure. But this isn’t an issue exclusive to India. The World Health Organization reveals that lifestyle diseases account for a jaw-dropping 80% of global deaths.

Indeed, these disorders have claimed the top spot as the primary cause of mortality in the developed world, and the figures are spiraling upwards. The culprit? Mostly our poor lifestyle choices pave the way for these ailments.

In India, the data from the Madras Diabetes Research Foundation paints a concerning picture of India’s tryst with lifestyle disorders. From skyrocketing obesity rates – with 28.6% of the populace on the heavier side – to 213 million facing the threat of arterial fat accumulation, we are, in essence, “cooking our own goose.”

The big question? Can we turn the tide?

What Are Lifestyle Disorders? Let’s Break It Down!

Ever heard the saying, “You are what you eat?” Well, when it comes to lifestyle disorders, it’s more like, “You are how you live!” Curious about what that means? Let’s dive in.

Lifestyle disorders, often dubbed as the “silent killers”, are diseases primarily triggered by your daily habits and routines. Sounds simple, right? But when we “bite off more than we can chew” in terms of poor dietary choices, lack of exercise, and unchecked stress, you’re essentially setting yourselves up for a health tumble.

Think of it this way: Remember a popular phrase our elders used to say, “All work and no play makes Jack a dull boy?” Well, imagine if Jack also smoked, skipped his morning jogs, and binged on junk food every night. Jack wouldn’t just be dull; he’d be opening the doors to lifestyle disorders.

Now, you might ask, “Aren’t these just regular illnesses?” Well, yes and no. While any disease can knock on your door due to various reasons, lifestyle disorders specifically find their roots in your daily choices. So, whether it’s diabetes, heart ailments, or obesity, the way you lead your lives plays a massive role.

Still with us? Great! Here’s the real zinger: These disorders sneak up on you. They’re the kind of troubles that brew in the background when you’re “asleep at the wheel” of your health.

So, next time you reach for that third slice of cake or think about skipping your walk, remember: your daily choices are the building blocks of your health. And the question you should constantly ask yourselves is, “Are you building a health mansion or a rickety shack?”

Causes of Lifestyle Disorders

Lifestyle disorders, which have become increasingly prevalent in the modern world, can be attributed to a multitude of factors. Let’s explore the main culprits:

Poor Diet: A diet high in saturated fats, trans fats, sugars, and sodium is a significant risk factor. Over reliance on processed foods, junk food, and sugary beverages, while neglecting whole foods like fruits, vegetables, whole grains, and lean proteins, can lay the foundation for various lifestyle diseases.

Physical Inactivity: A sedentary lifestyle, marked by prolonged sitting and lack of physical exercise, is a major contributor. Our bodies are designed for movement, and lack of it can lead to obesity, cardiovascular diseases, and more.

Tobacco Use: Smoking or chewing tobacco introduces harmful chemicals into the body, which can lead to diseases like cancer, cardiovascular disease, and chronic respiratory diseases.

Excessive Alcohol Consumption: Regular heavy drinking increases the risk of liver diseases, hypertension, and can contribute to certain cancers.

Stress: Chronic stress, if not managed properly, can contribute to heart disease, diabetes, and mental health disorders. Stress can lead to poor dietary choices, decreased physical activity, and increased alcohol or tobacco use.

Insufficient Sleep: Irregular sleep patterns and chronic sleep deprivation can pave the way for obesity, cardiovascular diseases, and type 2 diabetes.

Environmental Factors: Pollution, exposure to chemicals, and living in areas with limited access to fresh, healthy foods (often called “food deserts”) can indirectly contribute to lifestyle disorders.

Genetics: While not a direct cause, genetics can make individuals more susceptible to certain lifestyle disorders. However, with appropriate lifestyle changes, these genetic predispositions can often be managed.

Poor Mental Health: Conditions like depression, anxiety, and other mental health disorders can influence lifestyle choices and contribute to physical health issues if not addressed.

Societal Influences: Peer pressure, advertising campaigns promoting unhealthy foods or habits, and societal norms can shape our choices and behaviors, making us more susceptible to lifestyle disorders.

Understanding the causes and risk factors for lifestyle disorders is crucial. By making informed choices and adopting healthier habits, one can significantly reduce the risk and even reverse some of these conditions.

Types of Lifestyle Disorders

Lifestyle disorders manifest differently in individuals, often stemming from common root causes such as poor diet, lack of physical activity, and stress.

While many of these disorders affect both genders, certain conditions might have a higher prevalence or a different manifestation in one gender over the other. Let’s explore some of these:

In Men:

1. Cardiovascular Diseases: Men tend to develop heart disease earlier than women and are more inclined to experience heart attacks.
2. Type 2 Diabetes: While both genders are at risk, men often develop this condition at a lower body weight than women, making them more susceptible at an earlier stage of weight gain.
3. Liver Disorders: Men are more prone to conditions like alcoholic liver disease due to higher rates of alcohol consumption.
4. Prostate Problems: Benign Prostatic Hyperplasia (BPH) and Prostate Cancer are specific to men and can be influenced by lifestyle factors.
5. Erectile Dysfunction: Often linked with other lifestyle disorders like hypertension, diabetes, or obesity.
6. Gout: A type of arthritis that is more common in men, often linked to diet and other lifestyle factors.

In Women:

1. Osteoporosis: Women, especially post-menopause, are more prone to this condition, characterized by weakened bones and an increased risk of fractures.
2. Breast Cancer: While men can also develop breast cancer, it’s significantly more common in women, and some lifestyle factors like excess alcohol consumption can increase the risk.
3. Polycystic Ovary Syndrome (PCOS): A hormonal disorder causing enlarged ovaries with small cysts, often linked with insulin resistance and obesity.
4. Gestational Diabetes: A form of high blood sugar affecting pregnant women.
5. Autoimmune Diseases: Conditions like lupus, multiple sclerosis, and rheumatoid arthritis are more common in women and can be influenced by lifestyle.
6. Obesity and Weight Management Issues: Due to various hormonal and societal factors, women often face challenges related to weight gain and its associated health risks.

It’s essential to note that many lifestyle disorders, such as diabetes, hypertension, high cholesterol, chronic respiratory diseases, certain cancers, mental health disorders, and more, are common across both genders.

However, understanding gender-specific risks can help in the early identification and effective management of these conditions.

Navigating the Danger Zone: Signs You’re at Risk for Lifestyle Disorders

Recognizing the early warning signals of lifestyle disorders can be the key to preventing or managing them more effectively. Here are some tell-tale signs that suggest you might be in the “danger zone”:

• Persistent Fatigue: Always feeling tired or drained, even after a good night’s sleep, might indicate underlying problems like anemia, thyroid issues, or diabetes.
• Unexplained Weight Changes: Rapid weight gain or loss without significant changes to your diet or activity level can signal thyroid issues, diabetes, or other metabolic disorders.
• Frequent Thirst and Hunger: Drinking and eating more than usual can be an early sign of diabetes.
• Shortness of Breath: Difficulty breathing or feeling winded after minor physical activity can hint at cardiovascular or respiratory issues.
• High Blood Pressure: Consistently high readings, even without symptoms, indicate a risk of heart disease and stroke.
• Persistent Digestive Issues: Chronic constipation, diarrhea, or bloating can be signs of dietary problems, irritable bowel syndrome, or even colorectal cancer.
• Changes in Urination: Frequent urination, especially at night, or a burning sensation during urination can be symptoms of a urinary tract infection, an enlarged prostate, or diabetes.
• Chronic Stress or Anxiety: Constantly feeling stressed or anxious can increase your risk of various lifestyle disorders, including cardiovascular disease.
• High Blood Sugar Levels: Regularly elevated blood sugar levels, even if they’re not in the diabetic range, can signal a risk of type 2 diabetes in the future.
• Poor Sleep Patterns: Chronic insomnia or feeling non-refreshed after sleep can increase the risk of mental health disorders and obesity.
• Unhealthy Cravings: A constant urge for sugary or salty foods can be an indicator of dietary imbalances, which can lead to more severe health issues down the line.

If you notice one or more of these signs, it’s essential to consult with a healthcare professional. They can provide guidance tailored to your specific situation and help you chart a path back to optimal health.

Remember, catching a potential issue early often makes managing it far easier. Don’t let the “danger zone” turn into a crisis!

Turning the Page: Concluding Thoughts on Lifestyle Disorders

As we navigate modern life, our health remains the cornerstone of our well-being. Lifestyle disorders, insidious in nature, often sneak up on us, taking root due to everyday choices we may overlook. Recognizing the signs and being proactive can make all the difference, transforming potential crises into manageable challenges. It’s crucial to remember that our health journey is an evolving narrative.

By remaining informed, seeking timely advice, and making conscious, healthy choices, we can shape our story’s course. In the end, it’s not just about adding years to our lives but ensuring those years are vibrant, active, and fulfilling.

The power to change our health destiny lies within, awaiting our action. Let’s make it count.

In a bustling office, a dedicated IT professional was a familiar sight. Hunched over his laptop, fingers dancing over the keyboard, he embodied the spirit of India’s ambitious corporate sector. His days were long, often stretching over 9 hours, with his focus unwavering from the glowing screen. But as months turned to years, a nagging pain started creeping into his wrists and back.

One day, after waking up with a stiffness that wouldn’t recede, the professional sought the advice of an orthopedician. The diagnosis was not so surprising as the condition was a consequence of prolonged bad posture and sedentary work habits.

The story of this IT professional is not unique but represents a growing issue in the corporate corridors of India: Musculoskeletal Disorders (MSDs).

Decoding the Epidemic:

While the IT professional’s journey from diagnosis to understanding its implications was fraught with anxiety, it shed light on an unsettling reality. A staggering 64% of India’s corporate workforce, like the IT professional, remain seated for over 9 hours daily, immersed in their digital tasks. The repercussions, though often subtle initially, manifest as MSDs. Symptoms like neck pain (80%), wrist discomfort (45%), and lower backaches (75%) become an unwelcome part of their daily life. Particularly alarming is that 95% of these professionals are unaware of the impending risks tied to their sedentary routines.

A Ticking Time Bomb:

The implications are wide-reaching. With the WHO highlighting a rise in MSDs, particularly in countries like India, it’s clear this isn’t just about individual health. Businesses too feel the brunt, as 12% of employees like the IT professional find themselves taking leaves, leading to reduced productivity and affecting the bottom line.

Eradicating the Threat:

The genesis of MSDs, while multifaceted, primarily revolves around prolonged sitting, poor ergonomics, repetitive tasks, elevated stress levels, and limited physical breaks. Recognizing these root causes is the cornerstone to framing effective preventative and corrective strategies.

A Call for Action:

Combatting MSDs mandates a concerted effort from both the individual and corporate entities. For the individual, as evident in the IT professional’s experience, it begins with a shift in personal habits and daily routines. The orthopedician’s prescription for him involved taking regular microbreaks, maybe every hour, to stand, stretch, and walk around. These breaks not only rejuvenate the body but also refresh the mind, leading to increased concentration.

Additionally, integrating physical activity into daily life, be it simple exercises or adopting practices like yoga, can be a preventive measure against MSDs. A balanced diet, rich in anti-inflammatory foods and nutrients, can also help in combating the effects of these disorders.

On the other hand, corporations, as the primary spaces where these issues burgeon, need to recognize their crucial role in this battle. Companies should invest in ergonomically designed workstations, ensuring that the employees have chairs that support the contour of their spine, desks at the right height, and computer screens positioned to reduce neck strain. Periodic workshops on ergonomics can educate employees on maintaining the right posture and using equipment correctly.

Further, fostering a culture that prioritizes health is essential. Initiatives could range from introducing corporate wellness programs, having in-house physiotherapists, to promoting work-from-home flexibility, which allows employees to work in more comfortable settings.

Lastly, awareness is the cornerstone of any significant change. Regular health check-ups, discussions, and seminars can highlight the importance of musculoskeletal health and ways to enhance it.

The narrative of the IT professional is not an isolated one but resonates with countless others in India’s vast corporate sector. Recognizing and addressing MSDs is not just about enhancing productivity; it’s about valuing human resources and ensuring their holistic well-being.

By taking informed and proactive measures, we can indeed script healthier, more fulfilling professional journeys for many.

Research shows that for every 2,000 steps you walk, you reduce the risk of developing cancer, cardiovascular diseases and even suffering a premature death by 10%. Following the 10,000-step-a-day rule will help you maximize the benefits. At the same time, the rule can lower the risk of developing chronic diseases like dementia and boost your heart’s health. These numbers are part of extensive research and evidence available today that positions walking and running as a virtuous form of exercise to attain optimal health.

What’s more, is that walking is the easiest form of exercise that one can opt for. Be it a beginner or a regular gym-goer, walking is a versatile activity that can pave the way for several long-term benefits. A key reason why many doctors recommend walking for even the elderly is because it’s age-friendly. Also, you don’t need an expensive gym membership or follow a fad diet while walking. You can start anytime or anywhere you may want.

A journey of a thousand miles begins with a single step.

While walking and running are good for your health, how can you maximize their benefits? In two studies conducted by JAMA Internal Medicine and JAMA Neurology in 2022, researchers found a strong link between the number of steps walked daily, the speed of walking, and the quantum of health benefits. The two studies recommended walking 30 minutes daily for optimal health levels. The studies also claimed a faster pace will aid in increasing the benefits of walking.

And, if you ever feel left out when your gym buddies are boasting about their workouts just remember walking for an hour every day helps you build stamina, conditions your lungs and heart, strengthens your legs, and prepares your body to handle physical activity better. You don’t even need leg days because walking involves using the glutes, calves, quads, hamstrings, and your core. You can even add a bit of challenge to your regular stroll by walking uphill. Quick fact: Walking uses 200 muscles of your body. No wonder, its benefits rival those of multiple fitness regimes.

How walking can improve your health

1. Counteracting obesity-promoting genes: Harvard researchers studied over 30 weight-promoting genes among 12,000 people to determine how their genetics contributed to obesity. The researchers discovered that among participants who went on brisk walks for 30 minutes every day, the impact of the genes was reduced by half.

2. Helping with your sweet tooth: If you are someone who can’t lose weight because of your love for desserts, walking can come to your rescue. Two studies conducted by the University of Exeter showed that a 15-minute walk can reduce cravings for chocolate in stressful situations.

3. Lower breast cancer risk: Putting on your shoes and going for a walk can reduce your risk of developing breast cancer. In a study conducted by the American Cancer Society, researchers noticed that women who walked at least seven hours a week had 14% less chance of having breast cancer than those who walked for fewer hours. The benefits of walking were seen even among women who had breast cancer risk factors like obesity or were using supplemental hormones.

4. Relief for joint pain: There are multiple studies that have noticed the positive impact of walking on people experiencing arthritis-related pain. It is recommended for arthritis patients as it’s a low-impact exercise. Moreover, it keeps your joints flexible, improves bone health, and lowers the chances of developing osteoporosis.

5. Improves mental health: Physical activity has a lot of potential to enhance one’s emotional well-being. Even a 10-minute brisk walk every day can increase one’s mental alertness, reduce stress, and help with anxiety. According to observations made by the American Psychological Association, adults who got just 2.5 hours of brisk walking in a week saw a 25% lower risk of depression.

6. Speedier recovery: As per a study published in Sports Medicine, engaging in active recovery like walking after an intense workout or strength training can promote blood flow to muscles and support recovery. The cool-down period helps in preventing stiffness of muscles and aids a speedier recovery.

Struggling with walking? Here’s how to make it more fun.

Despite the wide array of health benefits associated with walking, a lot of people shy away from it. The reasons vary, while some find it too slow-paced, others struggle with committing themselves to a targeted step count. Here are a few ways in which you can make walking a lot more fun:

• Set practical and achievable goals that don’t overwhelm you. Rather than shooting for the moon right from the get-go, start by setting smaller targets like 10-minute brisk walks or walking 2,000 steps a day.
• Track your progress by wearing a fitness device. Also, reward yourself when you achieve a goal.
• Put on some music to make your walk more fun
• Get a walking or running partner to keep you on track
• Train for a marathon and connect with a community of like-minded people

The all-rounder form of exercise

Walking has in store a whole bunch of benefits that can promote your physical as well as mental well-being. You can start by taking the stairs every day to work or a small walk after lunch hour. Walking during a work call or catching up with a colleague while completing your daily target for steps are some of the other ways you can meet your daily walking target. What’s important to remember is that it’s now how far you have come that matters but the fact that you are showing up every day.

Life can be like a wild, bumpy ride, right? Sometimes, keeping our minds happy and healthy gets forgotten with all the rushing around and never-ending to-do lists. It’s like we’re always “on,” and somehow, peace of mind slips through the cracks, making everything feel harder. But guess what? In this busy-bee life, there’s a quiet, peaceful spot waiting for us – it’s called spirituality. And having a guru, a kind, wise guide, is like having a friendly light showing us the way to keep our minds steady and happy. Enter Spirituality and the comforting presence of a guru, crafting a path that’s not just peaceful but also a boon to our mental health.

Spirituality, Not Just a Word

Spirituality is much more than just rituals and beliefs. It is like an open door to a world where we find deeper meanings, feel connected to big, beautiful energies like nature or the universe, and most importantly, find a little peace in our often-buzzing lives.

But How’s Mental Health Fitting into All of This?

Think of your mind like a super busy highway – thoughts zooming by, emotions honking loudly, and sometimes there are traffic jams of stress and worry. Now, when we invite spirituality into our lives, it’s like we’re creating this quiet, peaceful park right next to the hectic road. A place where we can step aside, breathe, and find a moment just for ourselves away from the hustle and bustle.

Merging Paths: Spirituality & Mental Health

• The Quiet Corner: When we practice spirituality, it’s like finding a silent corner in our minds. It helps us to turn down the volume of the everyday noise, and suddenly, our thoughts get a little quieter, and emotions seem a bit calmer.
• Happy Chemicals, Anyone?: Engaging in spiritual practices like meditation or mindful walking can actually change our brain! It helps to release chemicals like serotonin and endorphins, which are our body’s natural way of making us feel good and relaxed.
• Emotional Balance Beam: Spirituality often nudges us to deal with our emotions in a healthy way. It’s like learning to walk on an emotional balance beam – we become better at handling our feelings without tipping over into extreme stress or anxiety.
• A Stress-buster: The calming practices often found in spiritual paths – think meditation or simply spending quiet time in nature – have a lovely side effect: reducing stress. They give our minds and bodies the chance to hit the reset button, washing away some of the mental dust gathered from daily stresses.

Guiding Light: The Vital Role of a Guru

Embarking on a spiritual journey, where our souls seek serenity and minds hunt for peace, having a guru can be a game-changer. Why? Here are three simple reasons:

• Navigational Support: A guru acts as a spiritual navigating force, providing direction and ensuring our spiritual quest remains balanced and enlightening.
• Wisdom Wellspring: Gurus, with their enriched knowledge, become a source of timeless wisdom, helping us comprehend and absorb profound spiritual insights.
• Emotional Anchor: In our mental and spiritual walk, gurus stand firm as emotional pillars, offering a secure space to explore, question, and understand our internal landscape, enhancing our mental wellness amidst the exploration.

A guru becomes a beacon, lovingly guiding us through the intertwining paths of spirituality and mental tranquility.

Let’s Get Started

• Small Steps: Start simple – a little meditation, some introspective moments, and a dash of mindfulness in daily activities.
• Find Your Guru: Seek a guru or a spiritual guide whose words resonate with you and whose teachings feel comforting.
• Slow and Steady: Remember, no rush! It’s about a gentle, steady journey of exploring and understanding your spiritual self.
• Make Time: Dedicate a few moments daily to just be with yourself, embracing spiritual practices that elevate your spirit.

Concluding Thoughts: A Peaceful Path Awaits

Weaving spirituality and the guiding light of a guru into our lives isn’t about complexity. It’s a simple, serene, and beautiful journey where our mental health finds a loving partner, creating a space where tranquility, clarity, and positivity gracefully bloom.

So here’s to gentle explorations, kindred spirits, and the nurturing of our mental and spiritual selves. May your journey be filled with light and peace.

Did you know that heart health is becoming a pressing concern, especially in the post-Covid era? Recent statistics reveal that Indians, already susceptible to dietary habits and prevalent conditions like diabetes and hypertension, are witnessing a sharp rise in sudden heart attacks.

Shockingly, even the younger generation isn’t spared. As we grapple with this alarming state, it’s imperative to ask: Are we doing enough for our heart health?

This World Heart Day let’s delve deeper into this issue and pledge to prioritize our cardiovascular well-being.

The Stagnation and Surge of Cardiovascular Disease

Cardiovascular diseases (CVD) have long been at the forefront of global health concerns. While there have been strides made against CVD, the present landscape paints a concerning picture:

• Surge in Numbers: Over 20.5 million lives have been claimed by CVD, amounting to nearly a third of all global deaths. This marks a significant jump from the previously estimated 121 million CVD-related deaths. Presently, cardiovascular diseases affect more than half a billion people worldwide.
• The Preventable Tragedy: The most alarming factor is that up to 80% of premature heart attacks and strokes can be prevented. We’ve seen unprecedented advancements in cardiovascular medicine over the past 50 years. Yet, a vast proportion of global populations, particularly those in dire need, lack access to diagnostic tools, preventive measures, and treatment for CVD.
• A Concern of Health Equity: The majority of CVD deaths, about 4 out of every 5, occur in low- and middle-income nations. Conversely, progress in CVD health is predominantly seen in high-income countries. This stark disparity underlines a pressing need to address the evident health inequities.
• Localized Solutions for a Global Problem: Addressing CVD requires a nuanced approach tailored to specific populations. Factors like tobacco and alcohol consumption, sodium intake levels, exposure to detrimental air pollution levels, and physical activity rates vary by region. Policymakers and stakeholders must meticulously analyze these risk factors in their respective regions to identify and address the areas that need urgent attention.
• In essence, while we’ve made commendable progress in battling CVD in the past, the current rates are alarming. A tailored, inclusive, and aggressive approach is crucial to steer the global community back towards a healthier trajectory.

World Heart Day 2023: A Call to “Use Heart for Every Heart”

Every year, World Heart Day is observed to emphasize the importance of heart health, shedding light on the ways we can keep our heart beating strong. This year’s theme, as declared by the World Heart Federation, resonates with both our physical and emotional well-being: “Use Heart for every Heart.” Let’s dive deep into the essence of this theme and the various dimensions it touches.

1. A Dual Message for Heart Health

While most might assume that World Heart Day solely emphasizes physical heart health, this year’s theme urges us to look beyond. It encourages not only ensuring our heart’s well-being but also to tap into the emotional realm and consider the hearts of others.

• Tending to Emotional Bonds:
  Our hearts aren’t just pumping machines. They are deeply interwoven with our emotions and sentiments. This theme invites us to be more empathetic, understanding, and sensitive to the emotions of those around us. It’s about leveraging our feelings to connect, support, and uplift others.
• Leading by Example:
  When it comes to the physical aspect, it’s about setting a precedent. Guiding society towards heart health by exemplifying good heart practices ourselves.

2. Three-Fold Approach to Heart Health

Heart for Humanity: A staggering 75% of cardiovascular diseases manifest in low to middle-income countries. To genuinely use our hearts for every heart, it’s paramount that we step up, spread awareness, and provide aid to these regions, whether in the form of financial help, resources, or knowledge dissemination.

Heart for Nature: Our actions have led nature to retaliate, with 25% of heart-related deaths linked to air pollution alone. It’s high time we shift our efforts towards restoring the environment. A cleaner planet means healthier hearts for its inhabitants.

Heart for Ourselves: The old adage goes, “Charity begins at home.” Taking care of our heart by adopting healthy lifestyles, managing stress, and practicing regular check-ups ensures we are in a position to help others.

Revitalize Your Heart: 5 Proven Steps to Cardio Bliss

1. Commit to Daily Physical Activity:

• When: Ideally in the morning or late afternoon.
• What to Do: Engage in at least 30 minutes of moderate-intensity exercise like brisk walking, cycling, or swimming. This helps lower bad cholesterol levels and increases good cholesterol.

2. Adopt a Heart-Healthy Diet:

• When: Every meal.
• What to Do: Incorporate foods rich in omega-3 fatty acids, like salmon, walnuts, and flaxseeds. Limit saturated fats, sugars, and sodium. Opt for whole grains, lean proteins, and plenty of fruits and veggies.

3. Regular Health Check-ups:

• When: At least once a year or as recommended by your doctor.
• What to Do: Keep tabs on blood pressure, cholesterol, and sugar levels. These metrics provide critical insights into your heart’s health, enabling timely interventions.

4. Stress Management Techniques:

• When: As often as needed, especially during stressful periods.
• What to Do: Engage in mindfulness practices like meditation, deep breathing exercises, or yoga. They not only rejuvenate the mind but have proven benefits for heart health.

5. Limit Alcohol and Quit Smoking:

• When: Immediately and continuously.
• What to Do: Limit alcohol intake to moderate levels (up to one drink a day for women and up to two for men). If you smoke, seek help to quit. Both alcohol and tobacco have detrimental effects on heart health.

To Sum it Up: The Essence of World Heart Day

Understanding the severity of heart diseases and their widespread impact makes the commemoration of World Heart Day more crucial. It serves as a reminder to introspect, evaluate our habits that could be detrimental to our heart, and rectify them promptly.

In embracing this year’s theme, let’s pledge not only to use our hearts to ensure its physical health but also to extend values of empathy, understanding, and care towards every heart out there. Because every heartbeat matters.

The figures are among the latest set of statistics that highlight how the number of women being diagnosed with breast cancer in India has been constantly on the rise. Over the years, breast cancer has surpassed other types of cancer to become the most prevalent one among Indian women. If experts are to be believed, India sees around 1,78,000 cases of breast cancer every year.

A global problem

Breast cancer is a growing concern not just in India but globally as well. According to WHO estimates, the disease claimed 685,000 lives in 2020, with women being the majority of its victims.

What adds to the problem is the low rates of survival. As the cancer progresses, recovery tends to become difficult. In India, post-cancer survival for women was reported to be around 60%, as compared to 80% in the US.

A common misconception about breast cancer is that it only affects women. As both women and men have breast tissue, both genders are susceptible to the medical condition. Albeit, the number of men being diagnosed with breast cancer is much lower than women. The WHO estimates that around 0.5–1% of breast cancers occur in men. It also happens to be a disease that’s found in every country of the world.

Scope of the problem

Breast cancer is a medical condition when there is abnormal and uncontrolled cell growth in the breast and it leads to the formation of tumors. If left untreated for long, these tumors can spread throughout the body and can even be fatal. While early stages of cancer might not be life-threatening, as the cancer spreads to nearby breast tissue it can create lumps or tumors. More invasive forms of cancer can spread to other organs leading to metastasis which can be life-threatening.

At the same time, there’s a lot of contention about the probable causes leading up to the disease. Doctors believe that factors like old age, obesity, excessive use of alcohol, sustained exposure to radiation, and reproductive health can increase the risk of breast cancer. However, it is not uncommon to see women develop cancer without any identifiable risk factor other than their gender and age (above 40 years of age).

According to medical experts, a family history of breast cancer can also increase the risk of developing the disease. However, as many women are often not well acquainted with their genetic history, they end up being diagnosed when the disease is at an advanced stage.

There is also a group of experts who feel lifestyle factors like a sedentary lifestyle, excessive smoking, drinking, calorific diets, exposure to pollution and chemicals, and insufficient sleep can put women younger than 40 years of age at risk of developing breast cancer. In a 2023 study conducted by the All India Institute of Medical Sciences (AIIMS)-Delhi, doctors found that 30% of the women diagnosed with breast cancer in the national capital were below the age of 40 years

Progress made so far.

Several medical experts claim that breast cancer can occur in women at any age after they attain puberty. However, the chances of women developing breast cancer rise as they grow older. A look at the evolution of medicine shows that there was little change in breast cancer mortality between the 1930s and 1970s and surgeries were the primary mode of treatment. Things changed in the 1990s as more countries recognized the threat that the disease posed and rolled out early detection programmes. These programmes offered comprehensive medical treatment along with effective therapies.

The Union Ministry of Women and Child Development has launched several programmes to spread awareness about breast, oral and cervical cancer under the National Health Mission. These programmes are implemented with the help of frontline healthcare workers and also offere screening facilities to promote the early detection of breast cancer.

Treatment possibilities

Breast cancer is commonly treated through a combination of procedures like radiation, oncology, and medical oncology. However, the treatment options also depend on the age and health of the patient, their genetic history, the stage and type of the cancer, and the stage of the tumor, among others. The most common types of treatments that are combined include:

• Surgeries to remove tumors.
• Radiation therapy to lower the risk of remission of cancer
• Medicines that kill cancer cells and stop them from spreading. These medications include chemotherapy, hormonal therapies, and targeted biological therapies.

Symptoms you should be looking out for

The thing with breast cancer treatments is that they are likely to be more effective if they are taken at an early stage. The earlier the cancer is detected, the higher the chances of you being able to beat it. To detect cancer early, medical experts recommend women perform a simple breast self-examination every month to spot any irregular lumps or thickening. During these self-examinations, here are five warning signs that you shouldn’t ignore:

• Any lumps in the breast or armpits
• Any swelling or thickening
• Irritation of skin
• Flaky skin
• An unusual pain or pulling sensation.

Though there are vaccines available for treating and preventing other kinds of cancers, scientists are yet to make such progress with breast cancer.

Preventive Care to combat the disease.

Prevention is always better than cure. There’s ample research that highlights how rapid diagnosis is linked to effective cancer treatments. Rather than staying ignorant, start by educating yourself about breast cancer. The more educated you are about the disease, the more equipped you will be to fight it. Modern medicine makes it possible to cure cancer and the chances of survival go up if it is detected earlier. Remember by taking out just 30 minutes for a breast self-examination every month, you are adding years to your life.

If you are above the age of 40, it’s time to take better care of your health. Being more mindful about the food you’re eating, the way you are exercising, and prioritizing your preventive health check-up can go a long way to keep you healthy.