Er Dhillon Rajan - Health Information | Health Education | Fit Online Classes | Public Health

Saturday, 20 January 2018

Heart attack and cardiovascular diseases have risen all over the world in recent years. Due to the blockage of the heart, many people in the world are suffering from this disease and many have lost their lives. Every year 3 million people die by heart disease in India. Almost 50% heart attack patients die, before reaching hospital. 

What is Heart Attack
Our heart weight around 340 grams. To maintain regular blood circulation in our body, our heart work as a pump and beats one hundred thousand times in a day. In order to keep Heart function continuous, blood is supplied by a different blood vessel, called the coronary artery.

Over time, the lubricates formed or freeze on the walls of coronary artery. Calcium and other things also accumulate in that lubricant, that is called plaque. Plaque causes the inner diameter of the coronary artery start decrease, causing different parts of the heart does not get sufficient blood and the heart does not work properly. Also Read: Do walk regularly for your healthy Heart
When the blood flow in the Coronary Artery stop due to Plaque and the supply of blood in the heart stop also. This is called heart attack.

Heart attack Symptoms
  1. Chest pain and chest tightness
  2. Feeling viscosity on skin, drowsiness, chest burning
  3. Sweating and breathlessness
  4. Some other symptoms of the Heart Attack can be seen in Women like Having nausea, vomiting
  5. Pain in hands, shoulders, waist or jaw
  6. Abnormal fatigue
heart attack

Sedentary Lifestyle is the most important reason for having a heart attack. To keep body physically active by exercise, walk and workout, you can prevent yourself from Heart Attack. Due to the lack of physical exertion, blood circulation in the body is not flow properly. 
Some other causes of Heart Attack are below:
  • High Cholesterol levels
  • High blood pressure
  • Diabetes
  • Obesity
  • Stress and depression
  • Unbalanced diet
  • Lack of exercise or physical labor
Rescue is the best remedy for any disease. By Keeping your lifestyle healthy, we can easily escape from this disease.
Cardiopulmonary resuscitation (First Aid) is very important in heart attack. Which is also known as CPR are given Below :
  1. Lift the patient on the heart attack and keep the atmosphere open around as much as you can.
  2. Lose patient's clothes.
  3. With their palm push patient's chest tightly and after every pressing try to release the compression present inside the chest.
  4. Repeat this process 25 -30 times.
  5. It can start the patient's beats again.
  6. Call ambulance without delayed
  7. Contact the doctor on the phone and follow the doctor's advice properly.
Home Remedies for Heart Attack
  • Add lemon juice in water and drink it everyday.
  • Eat guava, pineapple, seasonal fruits like litchi and apples.
  • Must eat Green vegetables.
  • Add yogurt in the food.
  • For heart consolidation, mix jaggery with desi ghee and eat it.
Heart diseases are rising day by day due to change in our lifestyle. Lack of physical activities and increasing habits of junk food, fast food and other oily spicy foods are main consequences of heart diseases.
Let us discuss some heart problems.

Iskemic heart disease - If there is any problem occur in the blood vessels, then blood supply does not reach to heart properly. Consequently, stroke problem are formed or some other problems , this can be placed in the category of ischemic heart disease.

Myocardil Infection / Myocardium infarction - When blood vessels shrink due to some reason and obstacle occur in the blood supply. Hence also causes stroke and this is called myocardilal infection.

Inflammation in Heart or Heart lumpiness - Due to viral infection, the heart tissue can be damaged and which effects on heart and reduction in heart functions and it can also be fatal.

Atrial Fibrillation - When heart rapidly beats and due to electronic impetus heart beat and fiber can unbalanced. Which causes this situation is formed.


Congestive Heart failure - For any reason when the ability of the heart decreases and the heart is not able to pump the blood properly, then supply of blood does not reach properly to heart and heart stops working. it is called heart failure.

Friday, 12 January 2018

Breakfast is the most important meal of the day. Therefore, people should be aware about their first meal. According to Doctors, it should be nutritional and heavy. Because it provides energy and makes able to a person for work of whole day. There are some foods which you can add in your breakfast ideas.

Oatmeal is one of the healthiest breakfasts you can eat. Oatmeal is a whole grain that gives you 13 grams of protein in one small half cup serving. Antioxidants, vitamin E, tocotrieonols, selenium, phenolic and phytic Acid reach to oatmeal in the list of healthy foods. Some other nutrients are found in oatmeal like vitamin B1, biotin, phosphorus, copper and magnesium.

Nuts are loaded with healthy fats, magnesium, potassium and a good amount of protein, so they will keep you feeling satisfied for hours. Furthermore, nuts have been shown to improve heart disease risk factors and reduce insulin resistance. 

Yogurt is packed with filling protein and bone building calcium. It is a probiotic that contains good bacteria that are beneficial for your gut.

Berries are low in calories and packed with vitamins and minerals. They are also rich in antioxidants called anthocyanins which have been shown to protect against heart disease. Some popular types include strawberries, blueberries, blackberries and raspberries.
Eggs are packed full of nutrients and high quality protein and make a great food for breakfast. Vitamin A, E and B6, thiamin, riboflavin, iron, folate, selenium, phosphorus, magnesium are all found in eggs, which are important for your health.
Healthy breakfast

Healthy Breakfast Idea
You can add Honey, milk, butter and Amla in breakfast for more health benefits. Because, Honey contains natural 
sugar and prevents you from allergies, diabetes, sleep problems, coughs and wound healing. Whereas, Amla reduce blood sugar and contain high Fiber.

Chocolate flakes increase sugars in your diet and not nutrition.

Fried food is not good for health, and in the morning it will be not beneficial for our health. Bread pakoda, bread rolls, potatoes and all other fried snack contain high calories and fat. Which can increase your weight. 

Never add these foods in Breakfast
  • Coffee has a lot of health benefits. However, drinking coffee loaded with artificial sweetener or too many add ons will give too much sugar and increase your calorie intake without balancing it out with fiber or protein.
  • You should avoid earring cereals that have little to no fiber and high in sugar content because these will only make your blood sugar rise and then drop rapidly. According to the nutritionist Mitzi Dulan, RD, it is recommended to consume cereal that contains a minimum of 3 grams of fiber per serving. You can add almonds and berries in cereals to make them fibre rich.
  • According to the author of The One-One-One Diet Rania Batayneh,MPH, most breakfast bars have high sugar content and are low in fibre and protein. Therefore, it is important to carefully choose those that are rich in fibre, protein and healthy fats. Moreover, it is recommended to opt for breakfast bars that have less than 5 grams of sugar.
Breakfast Recipe
Necessary Ingredients for Banana Cutlets Recipe:

Raw banana  - 04 at least (boiled),
Green peas  - 01 bowl,
Flour - 1/3 cup,
Roasted cumin - 01 teaspoons,
Green chilli - 03 (finely chopped),
Red Chilli Powder - 01 teaspoons,
Black salt - 1/2 teaspoon,
Bread crumbs - As needed,
Oil - For frying,
Salt  - According to taste

Method of making Banana cutlets: First of all Bananas, peas and maida mash well in a large bowl.
After that, add all the other spices in it and  mix them well.

Then make small balls of this mixture by hands. Then flatten them with the help of the palm of hand or fill in the mold and shield them in the desired shape. After this wrap them well in the bread crumbs.

Now add oil in a bowl and keep bowl on flame. If the oil is heated, then put these cutlets in it, till they become light brown on slow flame.

Now your banana cutlets recipe have done.

Sunday, 31 December 2017

High uric acid levels refer to te condition of a high concentration of uric acid in the blood stream, which is linked to either failure to excrete uric acid or increased production of uric acid.
Uric Acid

Uric acid is a naturally occurring waste product in the body. Uric acid is caused by the breakdown of the chemical purine, which is always present in the body and in some foods. Normally, uric acid is carried by the blood and filtered by the kidneys, then becomes waste product that exits in your urine. However, uric acid levels can rise if the kidneys don’t get rid of it naturally, or if the body produces too much of it. This is called Hyperuricemia.


  • Hereditary - body’s inability to process Uric acid
  • Normally, uric acid dissolves in bloodstream, passes through kidneys and is excreted in urine.
Skin Symptoms
After years of repeated gout attacks, uric acid crystals may begin to form lumps beneath the skin. These nonpainful lumps called Tophi, commonly occur on the fingers, toes, elbows and hands. During an attack, the tophi may become swollen and tender. Also Read: Jogging is also beneficial for our joints and bones.

Kidney Symptoms
If the uric acid crystals settle in the urinary tract, they cause kidney stones. Uric acid kidney stones are more common in men than women. Kidney stones may cause symptoms such as pain in the back, abdomen, groin, fever, chills, nausea, vomiting and bloody urine.

Joint Symptoms
When uric acid crystals settle into joints, gouty symptoms may occur. Common joint symptoms of gout include pain, inflammation, swelling, redness and tenderness. These symptoms usually begin suddenly at night.

Causes of High Uric Acid
  1. Diuretic medications
  2. Obesity
  3. Purine rich diet
  4. Psoriasis
  5. Drinking too much alcohol
  6. Genetics ( inherited tendencies )
  7. Hypothyroidism
  8. Immune Suppressing Drugs
  9. High blood pressure may increase risk.
  10. Other diseases which cause increased uric acid like leukemia, lymphoma, hemoglobin disorders.
  11. Other Events: Dehydration, surgery and joint injury.
And it’s very important to lower uric acid in your body because high levels cause gout. And repeated gout attacks can lead to permanent joint damage as well as kidney damage.

Uric Acid Treatment
  1. Consume plenty of fruits and berries 
  2. Reduce amount of alcohol you drink
  3. Creating a healthy diet 
  4. Increase your physical activity
  5. Try cardiovascular exercises
  6. Get rest if you face a gout attack
  7. Limit the amounts of sugary foods
  8. Eat plant based proteins
Gout
A form of arthritis characterised by severe pain, redness and tenderness in joints.

Symptoms of gout include severe pain, redness and swelling in joints, often the big toe. Attacks can come suddenly, often at night.

Overview of Gout
  • It is type of arthritis 
  • Caused by elevated uric acid levels in blood.
  • Symptoms: inflammation, swelling, extreme pain
  • Crystals deposits in joints from excess uric acid.
  • More common in men
  • Very common condition
  • Women more likely to experience gout after menopause
  • One of most frequently diagnosed conditions
How do I treat Gout with Medications ?
  1. Anti-inflammatory Drugs (Indomethacin, naproxen or ibuprofen)
  2. Pain killers (oxycodone, hydrocodone or codeine)
  3. Cortisone injections
Avoid these things in Gout
For the treatment of Gout, you can reduce the consumption of alcohol, spinach, beans, peas, cauliflower and Brewer’s yeast.

Food for Gout treatment 
  • Eat low fat dairy products like Yogurt, cottage cheese and complex carbs like sweet potato, brown rice.
  • Take protein food like lean white meat, nuts and seeds.

Sunday, 17 December 2017

Nowadays, Obesity is becaming a vast problem for all aged people like children, women, youngsters and old aged people. That’s why, How to lose weight is a big question in these days. Obesity is a big issue among the people in European countries, but now it’s also increasing very fast in Asian countries too.

But we also know that without having a proper diet and without any physical activities that’s not going to happen. Here we are discussing some drinks which will beneficial for your fast weight loss. Also Read: Healthy food for your fitness and weight lose

Ingredients for this weight loss drink
  1. Organic Cinnamon powder 1 tablespoon 
  2. Organic Honey 2 tablespoons
  3. Filtered Water 250 ml
Now you need to follow this procedure step by step :
Add one tablespoon cinnamon powder to large cup. Pour one cup of hot water in it. Steep for 15 minutes and let it cool. Add 2 tablespoons of honey to cooled liquid. Always add honey in cooled liquid. Because hot water may destroy the enzymes in honey.

Drink half cup of this juice daily before sleep and rest of it in the morning before breakfast.
  • Cinnamon stabilizes blood sugar levels and increase the metabolism of glucose, high blood sugar levels can lead to increased the storage of fat. Cinnamon helps prevent it. It also improves insulin function. This you begin to loss weight. 
  • Honey boost and speed up your metabolism to more quickly burn off that body fat. Honey has a healthier glycemic index than sugar. Therefore it doesn’t cause a sugar rush.
  • You can easily loss weight by using this honey and cinnamon drink. This drink will boost your metabolism and speed up your weight loss process.
Fast weight loss
Another drink for weight loss. 
Which Ingredients you need for this drink that you can get easily from your kitchen. This drink doesn’t take too much time.

Ingredients :
  1. One average size lemon
  2. One tablespoon of organic honey 
  3. Lukewarm water 
Take one glass of lukewarm water. Add juice of one lemon and one tablespoon of organic honey in it. Mix well. 

Lemon contains vitamin C in large amount and Honey is antioxidants which is also beneficial for our health. Drink this juice on empty stomach in morning time.

Where this drink is helpful for reduce body fat there it keep you stomach clean and provides glowing skin. It prevents from constipation. Because it contains vitamin C, antioxidant and other useful nutrients. You can take your breakfast after 45 minutes of this drink. You can add one tablespoon of organic turmeric in it to make more beneficial.

Tuesday, 5 December 2017

Pushups is a best and full body workout. When you do this exercise, it connected large number of muscles in our body. Pushups helps you to cover your arms, abs and your lower body all at once. Which makes you stronger.

Push up workout
It increases metabolic rate and reduce weights naturally. Pushups helps to strengthen our wrists, forearms, elbows, upper arms and shoulders. It also helps stronger and more dense bones too.

Pushups can be do at any place like home, garden and gym without having any equipment. Also Read:  Fit yourself with aerobics exercises

Pushups makes healthy and stronger body naturally, which helps to promote testosterone production in our body both men and women.

Pushups for Chest 
Pushup
  1. Observe in picture and make a position. If you want, put your claws in a place that is a little high so that you do not move backwards. You do not have to put a foot on a higher thing, just keep the paw right next to it so that you can not escape from going backwards.
  1. Keep hands close to the chest. So close that if you pull a thumb slightly, then touch around one inch below your chest's nipple.
  1. In this exercise, the elbows will not run away. The angle of the elbows will be inward, but do not keep them close to the body.
  1. Take breath while you are coming down, keep your neck upside down and focus your attention on your chest. Breathe the chests lightly and touch up. The whole game is of meditation and breathtaking.
  1. Come comfortably below can go a little faster.
  1. There should not be a crater in the waist or a hunch should be made. From neck to foot all will be in line.
How to make pushups easy and hard ?
If you keep your feet on height and hands down then it will be difficult. If the hand is at the height and the leg below it will be easy to workout.


In the beginning you put your hands in a higher place. Just like two bricks, or edge of the bench or other chair. Apart from this, make the position of the knees instead of the paws, it will also be easy. Afterwards, the feet can be placed at the height, they can keep the weight on the back and you can do pushups with one hand. However, more emphasis is drawn on the trips to an arm's exercise. For chests, you should push ups with both hands. You can add incline push-ups and one arm pushup in your workout.

Thursday, 30 November 2017

Calcium is a very crucial and essential nutrient for your body. Calcium is the most abundant mineral in the human body. It helps in the development of bones and teeth. 

It also protects you from osteoporosis, calcium plays a critical role as a messenger in cell signaling pathways throughout the body and is necessary for normal cell function, transmission of nerve signals, secretion of hormones, blood coagulation, muscle contraction, and muscle relaxation.

Therefore keep in mind some signs and symptoms of calcium deficiency. It can prevents your bones, teeth and muscles.

Symptoms of calcium deficiency
  • Tooth decay
  • Weak nails
  • Increase of blood pressure
  • Joint pain
  • Curvature and rupture in bones
  • Body piercings
  • Bone easily Fracture
  • Muscle Aches and Cramps
One of the most common sign of calcium deficiency is muscle aches and cramps. Lack of sufficient calcium causes nerve cells to become extra sensitive, leading to sudden muscle cramping and pain. Read also:know more about healthy breakfast recipes

  • Weak Bones
Calcium deficiency will be harmful for health of your bones. The mineral is vetry beneficial for building bones and keeping them strong. Due to low calcium, bones are likely to become weak, which rises susceptibility to osteoporosis and fractures.

calcium rich foods
  • Weak Teeth
Lack of calcium in body can even show its sign in the teeth. Calcium is an effective constituent for teeth, therefore deficiency of calcium can delayed and defective tooth formation in children. Adults also may experience more frequent instances of tooth decay and other oral problems.
  • Frequent illness
Calcium plays very important role to maintain a healthy immune system, which helps the body battle viruses, bacteria, yeasts and fungi. Therefore, calcium deficiency can become easily victim of common cold and infection. This alkaline mineral increases the oxygen level in your body.
  • Difficulty Losing Weight
If you are struggling to lose weight, it would be due to lack of calcium. A later 2009 study published in the British Journal of Nutrition emphasizes that boosting calcium consumption spurs weight loss, but only in people whose diets are calcium deficient.

Causes of Calcium Deficiency
  • Lack of calcium-rich foods
  • Weak digestion power
  • Menstrual bleeding
  • Eat more sweet foods
  • Vitamin D deficiency
  • Lack of physical labor
  • Menopause
Sources of Calcium

Orange contains high amount of calcium which is really an important nutrient for your body. It also contains vitamin D which helps in absorbing the calcium. You should drink orange juice along with your breakfast to make your breakfast healthy.

Milk is a highly beneficial product for your body as it contains many nutrients like calcium, iron, phosphorus and so on. You can easily digest these nutrients which will keep you healthy.

Yogurt is found to be very beneficial for you as it contains high amounts of protein, calcium, iron and many other nutrients that will keep you healthy. You should eat non fattening flavored yogurt as you can consume 44mg of calcium in a single serving.

Nuts like almonds contain vitamin E, protein, calcium, potassium, iron and many other nutrients which help in improving your overall health. You should eat at least 10-12 almonds a day.

Salmon contains high amounts of calcium and omega 3 fatty acids. These nutrients are beneficial for your brain as they help in improving brain function as well as boost your memory. This food high in calcium.

Spinach is a green leafy vegetable which is found to be a great source of calcium. This healthy food helps in keeping your bones strong and prevents diseases like osteoporosis. You should make this healthy vegetable part of your daily diet for the best 

Oatmeal which is part of your breakfast contains a high amount of calcium and fiber. It contains very few calories, so you need not worry about consuming it. You should try to consume generous quantities for highly effective results.
  • Oats are good for digestion as they are the good source of fiber. They help to lower your cholesterol level too. A half cup of this super food provides 200 mg of calcium.
Chickpea is a super food that is not just tasty, but also rich in calcium. You can have it in salad, soups or it’s best to make hummus out of it. It is packed with fiber, protein, and calcium. 
  • One and a half cup of chickpea offers 315 mg of calcium.
Beans such as French beans, white beans and kidney beans are a great source of this essential nutrient. Beans also contain many other powerful antioxidants that help in keeping you healthy. Beans taste good, so, you can easily consume them.

Garlic is a spice which not only improves the flavour of your food but also provides nutrients like Calcium to your body. Garlic also helps fight diseases like cold and cough. If you are suffering from these diseases, then you should consume it on a regular basis.

Sesame seeds contain this essential nutrients, calcium. They ward off deadly cancer as well as help in reducing inflammation and high blood pressure. You should add them in your salads and sautéed spinach dish.

Ricotta is one tasty food item that is rich in calcium and can be taken easily in any form. It is rich in calcium and just spread some over your favorite salad and you are good to go.

Tofu is a delicious way to meet your daily need of calcium. A cup of Tofu offers 861 mg of calcium. Add it to your salad or have it with stir fried veggies. Tofu is a delicious way to meet your daily need of calcium.