Homeopathy in Healthcare : Effectiveness, Appropriateness, Safety, Costs

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Homeopathy in Healthcare : Effectiveness, Appropriateness, Safety, Costs

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Mother's body size and placental size predict heart disease in men

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Mother's body size and placental size predict heart disease in men

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The Ultimate Metabolism Diet : Eat Right for Your Metabolic Type

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The Ultimate Metabolism Diet : Eat Right for Your Metabolic Type

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Smoking—Quitting

What are the facts on smoking?
Each year over 20 000 Australians die from diseases caused by smoking. Out of every 5 people who smoke 20 or more cigarettes a day, 2 die before the age of 65.

• Cancer: Smoking is the major cause of death from cancer, especially lung cancer (86% caused by smoking).
• Other lung disease: Smoking causes chronic bronchitis (smoker's cough) and emphysema.
• Hardening of the arteries: Smoking can cause hardening of the arteries of the heart (angina and coronary attacks), brain (strokes) and legs.

Women smokers have problems with pregnancy (including smaller babies), increased chance of infertility, an earlier menopause and an increased risk of osteoporosis.

What is in a cigarette?
The most harmful chemicals in cigarettes are tar, nicotine and carbon monoxide. Nicotine causes the addictive effect.

How will it help me if I quit?
The risk of death from heart attacks, lung cancer and other lung diseases will drop dramatically. Many of the bad effects of smoking can be reversed after quitting. Other reported good effects are increased 'wind' on exercise, better senses of taste and smell, improved sexual pleasure and much more pocket-money. It is unnatural to smoke.

How should I quit?
The best way is to stop completely, going 'cold turkey'. It may help to use nicotine gum or skin patches, because nicotine is very addictive. Changing to pipes or cigars is not as good as completely stopping. Gradual reduction (e.g. by 3 or 4 a day) is a reasonable method, but it is best if you can stop completely within 2 weeks.

What are the unpleasant effects of quitting?
For the first few days it is normal to have the withdrawal effects of feeling restless, irritable, tense, tired and sweaty. You will crave for a cigarette, but these feelings are signs of recovery from the addictive effects of nicotine as your body adjusts itself for a return to normal health. After about 10 days, most of these uncomfortable feelings will have disappeared and you will start feeling absolutely marvellous. Ask a smoker who has quit.

What are some good tips for quitting?

• Make a definite date to stop (e.g. during a holiday).

After quitting:

• Eat more fruit and vegetables (e.g. munch carrots, celery and dried fruit).
• Foods such as citrus fruit can reduce cravings.
• Chew low-calorie gum and suck lozenges.
• Increase your activity (e.g. take regular walks instead of watching TV).
• Avoid smoking situations and seek the company of non-smokers.
• Drink more water and avoid substituting alcohol for cigarettes.
• Be single-minded about not smoking—be determined and strong.
• Take up hobbies that make you forget smoking (e.g. water sports).
• Put aside the money you save and have a special treat. You deserve it! 

Where can I get more help?
There are many quitting programs and community groups to help smokers. Many excellent tapes and booklets are also available. Chewing nicotine gum or using nicotine skin patches, which are available only by prescription from your doctor, can help. However, these are only temporary measures and are generally not used for longer than 6 months.

A final word!
Ask your general practitioner for help ASAP—do not put it off—ask for help now. It is unnatural to keep smoking. Choose the good, healthy life.

Homoeopathic Approach :- 

Smoking—Quitting

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Obesity: how to lose weight wisely

Why bother to lose weight?
Those who are overweight, whether mildly obese or unattractively fat, have much to gain. You will look and feel so much better—your self-esteem will return. It will reduce your risks of heart disease, stroke, diabetes, cancer, gall bladder trouble, hiatus hernia, high blood pressure and arthritis, especially of the hips and the knees. Taking your obesity into old age creates many uncomfortable problems.

The two keys to success Eat less fattening food (especially fats and alcohol). Burn off the calories with exercise. If we eat more fuel (joules) than we burn, we get fat.

Fattening foods

It is essential to cut down on high-calorie foods. These include:

• fats (e.g. oils, butter, margarine, peanut butter, some nuts)
• alcohol
• refined carbohydrates (e.g. sugar, cakes, soft drinks, sweets, biscuits, white bread)

A good rule is to avoid 'white food'—those containing lots of refined sugar or flour. Instead go for complex carbohydrates—grains and vegetables.


Physical activity

• A brisk walk for 20-30 minutes each day is the most practical exercise.
• Other activities, such as tennis, swimming, golf and cycling, are a bonus.

A plan that works!

Breakfast

• oatmeal (soaked overnight in water); after cooking, add fresh or dried fruit; serve with fat-reduced milk or yoghurt
  or
• muesli (homemade or from a health-food store)—medium serve with fat-reduced milk; perhaps add extra fruit (fresh or dried)
• slice of wholemeal toast with a thin scraping of margarine, spread with Vegemite, Marmite or sugar-free marmalade
• fresh orange juice or herbal tea or black tea/coffee

Morning and afternoon tea

• piece of fruit or vegetable (e.g. carrot or celery)
• freshly squeezed juice or chilled water with fresh lemon

Midday meal

• salad sandwich with wholemeal or multigrain bread and a thin scraping of margarine (for variety use egg, salmon, chicken or cheese fillings)
• drink as for breakfast

Evening meal

• Summer (cold): lean meat cuts (grilled, hot or cold), poultry (skin removed) or fish; fresh garden salad; slices of fresh fruit
• Winter (hot): lean meat cuts (grilled), poultry (skin removed) or fish; plenty of green, red and yellow vegetables and small potatoes; fruit for sweets

Weight-losing tips

• Have sensible goals: do not 'crash' diet, but have a 3-6 month plan to achieve your ideal weight.
• Go for natural foods; avoid junk foods.
• Avoid alcohol, sugary soft drinks and high-calorie fruit juices.
• Strict dieting without exercise fails.
• If you are mildly overweight, eat one-third less than you usually do (only).
• Do not eat biscuits, cakes, buns, etc. between meals (preferably not-at-all).
• Use high-fibre foods to munch on.
• A small treat once a week may add variety.
• Avoid seconds and do not eat leftovers.
• Eat slowly—spin out your meal.
• Avoid medicines that claim to remove weight.

Obesity: how to lose weight wisely

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Diet Guidelines for Good Health

At times we get confused about what we should or should not eat. The following recommendations come from authorities on nutrition, such as government Health Departments. These guidelines ensure an adequate intake and balance of all important nutrients—carbohydrates, proteins, fats, fibre, vitamins and minerals.

1. Choose a nutritious diet

Choose from a wide variety of foods to provide meals that are healthier, cheaper, tastier and easier to prepare.

2. Control your weight

Prevent obesity by cutting back fats, sugar and alcohol. Reduce the size of servings (say 'no' to seconds) and increase physical activity.

3. Eat less fat

Select fish, poultry and lean meats; trim excess fat from meat and the skin from poultry. Limit the amount of butter or margarine on vegetables and bread. Use the minimum of cooking fats. Limit the intake of full-cream products, fried foods, fatty takeaway and snack foods.

4. Eat less sugar

Avoid or reduce sweet foods such as lollies, sugar, soft drinks, syrups, biscuits and cakes. Reduce the sugar in recipes. Use fresh fruit instead of canned fruit.
Instead, increase your intake of complex carbohydrates that contain starch and fibre. Eat more wholegrain breads and potatoes prepared without added fat.

5. Eat more breads and cereals, fruit and vegetables

Eat more fruit and vegetables, including dark-green vegetables, potatoes and corn. Choose wholegrain products—cereals, bread, bran, rice and oatmeal.

6. Drink less alcohol

Limit alcohol to no more than two drinks a day. Drink with smaller sips each time. Reserve alcohol for special occasions and to only one occasion in the day.

7. Use less salt

High sodium intake may raise your blood pressure. Use few salty processed foods, including canned vegetables, meats, chips, crackers, sauces and meat pastes. Read labels on canned and packaged foods for their sodium content. Use little salt for cooking and at the table.

8. Encourage breastfeeding

Breastfeeding gives the best nutritional start to life.

9. Drink more water

Use water in preference to soft drinks, coffee and tea, cordials and alcohol. Use water filters and purifiers if your water supply is not pure.

Extra tips on diet Do not eat animal meat every day, and then eat small portions. Limit tea and coffee intake. Eliminate or reduce takeaway foods (high in salt and fat). Eat fish at least twice a week. Plant food is good for you—have it as part of breakfast. What you usually eat matters most, not what you occasionally eat.

Diet Guidelines for Good Health

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Coronary Risk Factors

Coronary risk factors  

The problem of coronary heart disease
The number one cause of death in modern Western society is coronary heart disease (CHD), whether it be from sudden fatal heart attacks or blocked coronary arteries causing angina and heart failure. CHD is responsible for 1 in 7 deaths in India. However, there has been a very pleasing reduction in deaths from coronary heart disease and stroke in the past 20 years because people have made the effort to reduce their risk factors. In spite of this, it is still a major cause of preventable death and we still need to work hard at reducing the risk.

What are the risk factors?

• hypertension (high blood pressure)
• smoking
• high cholesterol
• diabetes
• obesity
• lack of exercise
• stress
• alcohol excess
• family history 

These risk factors increase the likelihood of development of hardening of the arteries (or atherosclerosis); the benefit of reducing them is obvious. The factors are inter-related; for example, excessive intake of alcohol will lead to hypertension.

Hypertension
The higher the blood pressure, the greater the risk. Regular checks, say yearly for people over 40 years, are advisable. Doctors recommend that you have the diastolic level (lower level) of blood pressure kept at 90 mm or below.

Smoking
Cigarette smoking has been clearly shown to increase the risk of heart disease. The death rate from coronary heart disease is about 70% higher for smokers than for non-smokers and for very heavy smokers the risk is almost 200% higher. The more one smokes, the greater the risk.
It has also been proved that the incidence of heart disease falls in those who have given up smoking.

High cholesterol
It has been proved that high blood cholesterol is related to heart attacks. High cholesterol is caused by a diet high in saturated fats, as compared with polyunsaturated fats. It is recommended that every effort should be made to keep the blood cholesterol level as low as possible and preferably below 5.5 mmol/L in adults. This acceptable level can usually be achieved through dieting. Saturated fats are found in regular milk and its products (e.g. cream, butter, cheese); fatty meats; pies and pastries, cakes, biscuits and croissants; cooking fats; most fast foods and potato crisps.

Stress and heart attacks
The stress of our modern lifestyle is regarded as a risk factor. Evidence for this is supported by the increased incidence of heart attacks in Asians (who have a low incidence) when they move into Western societies or become business executives in their own environment. Consider ways to modify your stress factors and seek relaxation programs such as meditation.

The significance of risk factors
Most of the risk factors are interdependent, and if two or more are present they have a multiplication effect. If only one risk factor is present, the patient does not have so much cause for concern. Your doctor is the best person to assess the combined risk.

Rules for living Do not smoke. Drink alcohol in only very small amounts or not at all. Keep to an ideal weight. Avoid saturated fats. Take regular exercise. Practise relaxation. Note: The risk factors for coronary heart disease apply also to other cardiovascular disease, such as cerebral artery disease and hardening of the arteries of the legs.

Coronary Risk Factors

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Cholesterol: how to lower cholesterol

Cholesterol: how to lower cholesterol   

Why 
Heart disease is the Major killer now a days in India. It is mainly caused by clogging up of the arteries by a fatty substance known as atheroma, which comes from having too much 'fat' in the blood. This serious process is called atherosclerosis—the condition that can lead to heart attack or stroke. There are two types of fat that cause damage if their levels are too high—cholesterol and triglyceride. A special blood test taken after fasting for at least 12 hours can tell if one or both of these fats are too high.



Triglyceride
If your triglyceride level is too high, fixing the problem is usually quite straightforward because it is mainly due to being overweight. It is caused by having too many calories in the diet, especially from sugar and other carbohydrates and high-calorie drinks (e.g. soft drinks and alcohol, in particular beer). The aim is to get your weight down to an ideal level.



Cholesterol
High cholesterol is a bigger problem, and if your level is too high it is important to reduce it. Cholesterol is a white fatty substance made mainly in the liver by animals, including humans. We get high levels mainly through our diet, by eating animal foods. (Therefore it is a rare problem in vegetarians.) Most people can lower the level through changing their diet. Occasionally the level is so high in some people that, in addition to the diet, special medicine is necessary to reduce it to the right level. The prescribed drugs are very effective.



Note: Although cholesterol is present in animal food, it has been shown that it is necessary to reduce the amount of all the saturated fats (plant and animal) in our diet and to lose excess weight in order to get our cholesterol down. Foods rich in starch (such as bread, rice and pasta) and fibre also help.

Golden rules Keep to your ideal weight. Take a high-fibre diet. Eat fish at least twice a week. Beware of 'fast' foods. Avoid deep-fried foods. Take regular exercise. Always trim fat off meat. Avoid biscuits between meals. Drink more water. Do not smoke.

The low cholesterol diet

	Foods to avoid	Suitable foods
Eggs	whole eggs, egg yolks	egg whites
Milk	whole milk and its products—butter, cream, cheese, ice-cream, yoghurt, condensed milk	low-fat milk, skim milk and its products—cottage and ricotta cheese, buttermilk, non-fat yoghurt
Organ meats	brains, liver, paté, liverwurst, kidney, sweetbread	—
Seafood	prawns, squid (calamari), fish roe, caviar, fish 'fingers', canned fish in oil (e.g. sardines)	fresh fish, scallops, oysters, canned fish in water, lobster and crab (small amounts)
Meat	fatty meats—bacon, ham, sausages, salami, canned meats, pressed meats, meat pastes, hamburger mince	rabbit, veal (without fat), lean cuts of beef, lamb and pork (in moderation)
Poultry	duck, goose, skin of chicken and turkey, pressed chicken	chicken, turkey (lean and without skin), preferably free-range
Bakery food	pies, pasties, pastries, cakes, doughnuts, biscuits	bread, crumpets, crispbreads, water-biscuits, homemade items (pies, etc.) if proper ingredients used
Fast food	fried chicken, chips, fish, dim sims, spring rolls, etc., hot-dogs, pizzas, fried rice	—
Nuts	cashews, macadamia nuts, coconut, roasted nuts, brazil nuts, peanuts, peanut butter (can have in very small amounts)	pecan nuts, hazelnuts, walnuts, almonds, seeds (in moderation)
Fruit and vegetables	—	all types (very important)
Miscellaneous	gravies, potato crisps, caramel, chocolate (including carob), butterscotch, 'health food' bars, fudge, coffee whitener and other cream substitutes, toasted breakfast cereals (especially with coconut)	rice, pasta, cereals, jelly, herbs, spices, canned spaghetti, Vegemite, tea, coffee, honey, jam, alcohol (small amounts)
Oils and fats	saturated fats—lard, dripping, suet, copha, cooking (hard) margarine, coconut and palm oils, mayonnaise	polyunsaturated fats—margarines, salad dressings; vegetable oils—olive, walnut, corn, soya bean, sunflower, safflower, cottonseed (all in moderation)
Cooking methods	frying, roasting in fat	using vegetable oils (as above), baking, boiling, grilling, stewing

Cholesterol: how to lower cholesterol

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