20 important health checkups for everyone

A health check up consists of a series of tests that are designed to check if you are on the right health track. The basic goal of a health check up is to find the hidden disease in your body, prevent it from building, and lower its effect on your body. 

Health checkups have several advantages. By taking up regular health checkups, you are increasing your lifespan by improving your health and preventing it from deteriorating. Today, Dr. K.M. Sunesara - General Physician, Mumbai, shares a list of 20 health checkups to reduce disease risk. Follow this list and schedule an appointment right away.


Important Healthy Checkup # 1: Pap test

Dr. Sunesara says - if you are planning to conceive, than it is highly recommended that every woman should go in for this test. This test should be conducted every two years or more frequently. The Pap test helps you detects any incident of developing cervical cancer within the the cells in your cervix. Hence, go for this test before getting pregnant.

Important Healthy Checkup # 2: Blood pressure screening

Check your blood pressure every 6 months. Your blood pressure should be in the range of 120-139/80-89 Hg. If you see that your blood pressure is not in the healthy range then seek medical help immediately. Besides, if you are down with other health problems like diabetes, high cholesterol, or heart problems, then you should monitor your blood pressure more frequently.

Important Healthy Checkup # 3: Skin check

This test can be done daily, while you go for a shower. Check your skin daily for something unusual like moles or rashes. If you notice anything unusual then go for an examination to your GP or to a dermatologist.

Important Healthy Checkup # 4: Cholesterol check

High cholesterol is becoming an increasingly common health issue for today's masses due to erratic and unhealthy eating habits. It is also the primary risk factor behind many health and heart complications. To prevent wasting endless cash on bypass and open-heart surgeries, Dr. Sunesara recommends that everyone who eats unhealthy food regularly should go in for a cholesterol checkup.

Important Healthy Checkup # 5: Dental examination

Stephen - Dental Student at Terna College says - every individual should go in for dental examination every 6-12 months. He further adds - good dental health is very important for overall health. A good and regular examination of your teeth and other oral organs like salivary glands and lymph nodes will help you to maintain a healthy mouth and prevent various tooth and gum diseases.

Important Healthy Checkup # 6: Bone mineral test

This test is a must for every woman - says Dr. Sunesara. This test helps you diagnose your risk of developing bone problems like osteoporosis and arthritis. As bones become thinner as we age and due to consumption of less nutrient food, the calcium content in our bones decreases, which can lead to fractures and sever bone damage. To avoid fractures and a weakened skeletal structure, this test is a must even for men.


Important Healthy Checkup # 7: Colorectal cancer screening

Colorectal cancer arises due to abnormal growth in the colon or rectum. This test helps to detect this dangerous growth, so that they can be removed before becoming a tumor. Early detection can save your life, so everyone should go for this check-up once they step in their 40s or have a history of cancer in their family.


Important Healthy Checkup # 8: Breast cancer (Mammogram)

Every woman, should check their breasts every day. If they notice anything unfamiliar, they should visit a doctor immediately. Besides, every woman should go in for this test every 2 years, especially if you have a family history of breast cancer.

Important Healthy Checkup # 9: Abdominal aortic aneurysm

If you are a chain smoker, then it is highly recommended that you should go for this test. Abdominal aortic aneurysm is a very deadly disease. In this disease, the largest artery in your body - abdominal aorta swells up due to smoking. If the swelling doesn't stop, it can also burst leading to death due to bleeding.


Important Healthy Checkup # 10: Sexually transmitted infections (STI) screenings

If you are sexually active and unsure about your partner/s sexual practises or habits, then this test is for you. STIs can be transmitted during vaginal, anal and oral sex. They are also transmitted from mother to child. Hence, if you change your partners regularly or if you have unprotected sex more frequently, then you and your partner should go for these screenings.


Important Healthy Checkup # 11: Testes examination

All men should self-examine their testes at least once in two weeks. Examination will help to diagnose testes health problems like testicular cancer, and timely detection can save your life. Dr. Sunesara says - the examination is simple; use your fingers to feel your testes, if you find some lump or swelling, then get in touch with your doctor right away.

Important Healthy Checkup # 12: BMI assessment

A healthy BMI means a healthy body. Check your BMI regularly. It is calculated by using the ratio of your weight to your height. A BMI range of 20-25 is considered healthy, and every individual should strive to fall in this category to prevent chronic diseases like type 2 diabetes, heart disease and osteoporosis.

Important Healthy Checkup # 13: Waist circumference measurement

This test will help to diagnose the fat accumulation and abdominal obesity in your body. This test will help to know your risk for developing various chronic diseases. Dr. Sunesara says - for men, if your waist measures more than 94 cm and for women, if your waist measures more than 80 cm then you are at an increased risk. Check your weight and waist circumference at least twice in six months.

Important Healthy Checkup # 14: Eye check up

Every individual should go in for an eye check up at least once in a year. Eye checkups will not just help to prevent various eye problems that cause blindness, like glaucoma, but they will also help in treating macular degeneration and refractive problems. Hence, to enjoy a good life, you need good vision, so go for a test and protect your eyes.

Important Healthy Checkup # 15: Hearing assessment

Even a slight hearing disruption can prove to be an irritant and affect the quality of your life. Due to loud music and constant use of earphones, many are at risk of developing ear infections that can cause temporary or permanent hearing loss. To prevent such communication disruption, go in for an ear checkup, especially if you notice some hearing problem.

Important Healthy Checkup # 16: Faecal occult blood test (FOBT)

This test helps in screening your risk to bowel cancer. It checks for the presence of blood in your stool, which is one of the signs of bowel cancer. Go for this test, once you step into your 50s or if you have a history of cancer.


Important Healthy Checkup # 17: Electrocardiogram (ECG)

This is one of the best and most painless medical tests if you suspect you have heart abnormalities. It measures the electrical activity that is generated by the heart, when the heart contracts. This test can be done every 2-5 years, depending on your health and medical history.

Important Healthy Checkup # 18: Diabetes test

You can test your risk to diabetes by measuring your blood sugar level. A blood sugar level test is used to measures the level of glucose in your blood. You can go for this test every once or thrice a year, depending on your age, history, lifestyle and obesity.

Important Healthy Checkup # 19: Anaemia test

If you are getting tired too frequently or regularly suffer from breathlessness, then you should go for an anaemia test. This test will help measure the level of iron and red cells in your blood.

Important Healthy Checkup # 20: Thyroid test

The thyroid gland produces hormones that regulate the body's metabolism. If your thyroid gland is over active or underactive, then it may create numerous health complications. Many women these days are a victim of improper functioning of thyroid glands. Hence, to prevent complications, check your thyroid level, especially once you step into your 30s.

Ayurvedic Care for Hair Problemsin

Good hair care begins at home itself. You should follow simple routines like combing, brushing, shampooing and the likes. However, if that doesn’t help you and you still keep experiencing the same problems it’s time you tried the Ayurvedic hair care routine! 

Aside from reviving the health of your hair, one very important advantage of using Ayurveda is that it helps you avoid the chemical based treatments that end up affecting your health in the long run.  

Ayurvedic treatments are cost effective and quite easy to follow. More over, they can be homemade and prove very effectual in maintaining hair quality- be it color, luster, strength or longevity. Let us check out a few of these medicinal marvels that have worked wonders on so many people.

For Hair Loss 

This is a very common problem amongst men and happens most due to anxiety, stress and improper dietary habits. To reduce hair loss,  

• Massage your hair with aroma oils at least once every week. Rosemary and Titri oil are excellent substitutions.    

• Amla oil that is actually made by boiling dried Amla seeds in coconut oil is very effective hair tonic. Use it to prevent hair fall and augment the growth of your hair. Watch this useful video that demonstrates how to prepare a simple but effective Ayurvedic hair cleanser using Amla oil that you can make right at home.

• You can also try rinsing your hair with neem water. To prepare that, just boil neem leaves in water for a while and then cool it.                              

• Another option is to massaging your scalp with almond or coconut oil daily for 10 to 15 minutes.

For Dandruff

A highly useful technique in combating dandruff through Ayurveda is by use of Fenugreek or methi. Soak methi seeds overnight in water to soften them. Ground it into a fine paste the next morning and massage your scalp thoroughly for about half an hour. Wash it off with water. 

• Dried peels of lemon and orange are easily obtainable. Soak them in water overnight and wash your hair with it. It not only removes dandruff but also softens your hair.  

• Finally, you can also make a mixture of 1 teaspoon of camphor and a half cup of coconut oil and massage it on your scalp before bed every night.

Premature graying of Hair  

Graying of hair is a normal process that comes with age but when it starts as early as in your thirties, it is something to be concerned about. Ayurvedic recommendations have gone a long way towards helping people prevent it.

• Herbal oil mixed with bhringaraj, vibhitaki, and neela must be applied on the scalp which is very effective against premature graying.

• You can also opt for grated ginger mixed with honey. Store it in a container and eat 1 tea-spoon daily.

Keeping your hair healthy by taking a balanced diet

Most of the problems related to hair crop up from improper intake of nutrition. So it is imperative that you change your diet if you experience hair issues. For example, in case of hair loss, increase your vegetable intake. Eat lots of salads, fruits and milk in your diet. Ayurveda recommends that instead of focusing on one specific nutrient, your diet should consist of a combination of natural and healthy food. This allows a variety of nutrients to nourish your hair. Include lots of fruits in your daily diet and milk products are especially nourishing for the hair.

Use the information provided here to improve the quality of your hair and give your confidence the much needed boost. With right care and interest you can prevent your hair from damage and bring back the old vitality in them.  

Herbal Treatment for Hair lossin

Come on, let’s face it; not everybody can pull off a Vin Diesel

…. So if your hair needs rescuing, some conventional, inexpensive yet effective herbal hair care solutions can do wonders for your falling follicles.

The Advantage of using Herbal medicines

Conventional drugs have admittedly helped people a lot to overcome hair problems but one major disadvantage that comes along with using these drugs is are their potential side effects However, herbal concoctions recommended by Ayurveda have helped many people get back the old vitality and shine in their hair, minus the unsavory side effects.

Let us take a look at some of them.

- Green Tea

Green tea or Camilla Sinesis is preferred by herbalists the world over. It boasts an incredible success account provided you drink it plenty and on a daily basis. The catechins found in green tea are said to inhibit the enzyme 5 alpha reductase thus prolonging hair growth. In absence of these catechins, 5 alpha combines with testosterone to produce DHT that attaches itself to hair follicles and shrinks their size.

- Amla and Shikakai

Amla and shikakai are available in all Indian stores and are ultra-effective in maintaining healthy hair. Amla especially is renowned for its healing effect on the hair (it nourishes dry scalp and hair and makes it manageable) and nowadays used in spas. Make a paste by adding 2 tbsp. of ground amla and shikakai and stir it with 4 tbsp. of water at room temperature. If you have split ends, this is the remedy you seek. Watch this video that shows a simple hair cleanser made of amla and skikakai.

- Henna

Ground about a dozen leaves of the henna plant and massage the paste slowly around your scalp. Make sure that it touches the roots of the hairs. A good way of applying the paste would be to massage gently in circular motions allowing the paste to work its way into the scalp. Let it stay that way for about an hour before washing off with a natural shampoo. Make sure you follow the process at least twice a week.

- Coriander

Herbalists say that Coriander helps retain hair. Crush a bunch of coriander leaves and grind it into a fine paste. Apply it the same way as above and leave it on for half an hour before washing off with warm water. Once every fifteen days should be enough for it to show effect.

- Rosemary

Rosemary is very active in protecting people against pre mature baldness. It enriches hair quality and stimulates new growth. Use about a dozen Rosemary leaves, crush it into a paste and add an egg yolk. Follow it with 2 tbsp. each of lime juice and olive oil. Massage it properly so that it reaches your hair follicles and let it be for an hour. Then wash it off with lukewarm water. 

13 Food Types for Healthy Hair

When your hair starts falling off like dry straws, what can you do? 

Well, panicking and running around to expensive salons for hair treatment might seem a brilliant idea, but the truth is that you can manage to get a hold of the situation back at your home alone.

First, it would help to locate the various reasons for hair loss. Studies have revealed that men lose hair for some common reasons, like:

• Improper diet,
• Lack of proper vitamins,
• Genetic factors,
• Excessive stress, anxiety and worries,
• Prolonged illnesses like typhoid, anemia, dysentery, jaundice etc,
• Poor blood circulation, and
• Unclean scalps.

Once you have located the source of your problem, it can become much easier to fight back. In desperate times like these, it would help to go completely natural. Do not trust chemical products since they might cause more harm than good. To put your panicking soul to rest, here are 15 different ways to reduce hair loss:

1. Take a glass of water with flaxseed (alsi) in an empty stomach. This will provide you with the omega 3 acid that you need for hair growth.
2. Begin every day with one amla. Women generally use hair oil made of amla to get those lustrous curls, didn’t you know?
3. Soak 5 almonds every night in water and eat them with their skin on.
4. Your scalp needs nutrition. So get plenty of fluids like buttermilk, lime juice and coconut water. Drink at least 8-10 glasses of water every day!
5. One bowl of sprouted pulses for would be great.
6. Proteins. Eat chicken and egg each day.
7. Reduce you daily intake of tea and coffee.
8. When you are washing hair, use a teaspoon of lime juice for the last rinse. That make your hair lustrous while protecting it from dandruff.
9. You are never too old for milk. Drink two glasses of skimmed milk for maximum benefits.
10. Apply a paste of methi seeds on your scalp for half an hour once every week, and drink methi water on empty stomachs.
11. Remember how the age old sadhus survived on fruits? No wonder that they had such long hair! Eat at least 2 or 3 fruits every day like strawberries, bananas, apples, mangoes, chikoos, and grapes.
12. Go green- eat a lot of vegetables, munch away on that iron laden spinach.
13. It is better to have more faith in white meat. Fish, chicken and egg can do wonders for your hair!  Try to stay away from red meat.

Hair loss is more common in case of men than women. And you always did wonder whether gender difference worked out better for women, right? Follow these principles to the boots, and you would see satisfactory results soon enough!

8 Ways To Burn Calories At Your Desk

8 Ways To Burn Calories At Your Desk

You’ll find it surprising to note how many people attribute a lack of fitness to their work schedule. In this article, we offer some exercises that will help you burn calories without rushing to the office gym. Ten repetitions each is a good start for each of these.

Shoulder Stretch

· Enact reaching out with your right arm to take something from the left side by stretching it across your chest.

· Use your left arm to hold your right from beneath to bring it closer to your chest.

· Do this for the left arm.

Abdominal Crunch

· Lean back, waist upwards and back straight, while sitting on your seat’s edge.

· Hold both sides of your seat firmly.

· With both knees bent, lift your legs up, while the abs flex each time.

· Lower your legs straightening downward, without allowing your heels to touch the ground.

Lower back exercise

· Keeping your palms on your lower back, push your fingers downwards as you lean back.

· Allow your back to arch, with elbows pointing straight behind you as your chest faces upward.

· Maintain for 15 seconds.

Quadriceps and Calf stretch

· Keep both palms on your right leg a little above your knee, and from the hip flexor, lift it, extending it until it is straight.

· Holding the leg straight, flex the muscle for at least 10 seconds in that position.

· Lower it slowly, keeping you foot back on the floor and then repeat with the left leg.

Sitting and standing straight

· Ensure your chair is adjusted to promote a healthy posture, where you aren’t round-shouldered or slouched over.

· Keep both your feet flatly grounded.

· Stand straight up, your shoulders back and chin levelled.

Chair dips

· Keep both palms on the edge of the chair and your legs, extended straight in front of you.

· With your elbows bent and hips before the chair, lower your body with your elbows.

· When your elbows are at 90 degrees, push yourself back up.

· Do at least 10 repetitions.

Ab twists

· Place both hands on the left arm of your chair and twist only your upper body, keeping your legs straight and unmoved.

· Do ten repetitions each, twisting to the left, and then to the right.

Front raise and Tricep toning

· Keeping your abs inward, sit straight and hold a slightly heavy file in your left hand.

· Raise the file to shoulder level, hold, and continue to elevate it above your head.

· When you arm is straight up, bend your elbow and slowly lower it sideways till it’s extended at shoulder level, then straighten and lower it to your side.

· Repeat for other arm.

These office exercises should tone your upper and lower body effectively, but are the minimal measures for fitness. Taking the stairs, two or three at a time, doing push-ups before lunch or every two hours, and eating home-cooked food are other ways to dedicate a greater effort to your health.