Friday, July 20 2018
HealthWiseIndian: a portal for health management tools and advice for Indians
Health and lifestyle advice specific for Indians


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We are a portal for providing health management advice. Indians have different diet and lifestyle than the western population.

FoodWise Diet Tips |

Eat healthier one tip at a time

You can eat healthy food only if you buy healthy food! But for us Indians, it is not very easy! This is partly
There has been very little regulation of food industry till recent past, therefore food manufacturers did not provide relevant information. But the situation is changing fast! FSSAI has put in place guidelines for food makers detailing the information they need to provide in food nutrition labelsIt is up to us consumers to use this information now!
The healthiest cooking oil in not one but a mixture of cooking oils. Using a mix of oils will help your family get the different fatty acids MUFAs, PUFAs (including omega 3 fats) and SFAs in right amount. To know about these types of fat: click her
The oil combinations given below are suggested by National Institute of Nutrition (NIN) India. In all these combinations, choose one oil from each cluster. Use these oils in equal quantity over a period, say a month,For example: in oil combination 1, I would choose rice bran oil and mustard oil and therefore use two Liters of each over a month for cooking at home
Carbohydrates in food include grains/grain products, pulses, fruits/vegetables and sugar or sugar based drinks. To ensure healthy carbohydrate intake, you have to eat less of simple sugar based food stuff/drinks and more of fruits, vegetables and whole grains. We are not asking you to give up on pleasure of eating, find below tips on how to take small steps for a big health benefit:
In India rice and wheat in diet are the major source of carbohydrates, as you know already. What may come as a surprise is that they are major source of proteins, some vitamins and minerals as well. These include vitamins B1, B3, B6 and minerals such as potassium, magnesium, zinc, copper and selenium. They also provide good fats: MUFAs and PUFAs and folate in good amounts But both these grains are shrouded in a fair amount of controversy. While brown rice gets a lot of good attention, white rice is mostly considered unhealthy but debate is far from settled. The east Asian countries have heart healthy populations and low level of obesity despite their white rice eating habits. But in case of Indians rice seems to do some harm. Why is it so? Similarly, whole wheat products get a lot of god attention by nutritionint, but in recent years the ‘Gluten Free Diet’ fad has lead to wheat being painted as a cause of gut upset. So what is the truth? Find below more information on these two cereal grains:
Tip 1: Adults need at least 300 ml and children at least 500ml of milk/curd per day for calcium needs of the bone, unless calcium is provided otherwise by supplements. International guidelines recommend higher level of calcium intake; and advise adults to drink 500 ml milk everyday ‘Low fat’ milk is considered healthy milk by all dietary guidelines of the world. This is true for adults and children older than two years. In India, this means having toned, double toned or skimmed milk. Full fat milk has high load of saturated fat which lead to rise in blood cholesterol

DiabetesWise |

Health management advice and tools for Indians with diabetes

DSME stands for ‘Diabetic Self Management Education’, which is advocated by the world’s expert agencies on diabetes care such as ADA, IDF etc. The principle behind DSME is that empowerment of the diabetic patient leads to better control of diabetes, happier patients and overall better diabetes care What does empowering the patient means? It means giving the patient education to manage their disease well by understanding her disease and her treatment plan both. It also means that the patient actively anticipates problems in sticking to the plan and makes a mitigation strategy with the help of the doctor
The ‘ADA-Standard Of Care 2015’ document reports :
“Multiple studies have found that DSME is associated with improved diabetes knowledge, improved self-care behavior , improved clinical outcomes, such as lower A1C , lower self-reported weight , improved quality of life , healthy coping , and lower costs and better life experiences of the person with diabetes”
Knowing about benefits of exercise in diabetics would help you pursue exercise with more zeal. Find below detailed information on this topic
Immediate benefit of exercise in diabetes
Aerobic exercise, also called endurance exercise or cardio workout , includes exercises which make your heart work more and thus help in keeping heart fit. Examples include: walking, jogging,cycling etc.
Moderate aerobic exercise, such as brisk walking for 150 minutes/week, improves blood insulin action and blood sugar almost immediately and these effects last for a period of 24-72 hours
Studies have reported that if diabetics do moderate level aerobic exercise, their total hours during the day when they have raised blood sugar levels, decrease by more than 30%
Not only that, these effects of exercise last for 2-3 days. So, exercising on alternate days is as beneficial as exercising everyday provided the total time of exercise per week is the same
Diet management is of utmost importance in diabetes not only to control blood sugar levels but also to keep other risks such as body weight and heart risk factors at bay
All the expert agencies on diabetes in the world ( ADA, AACE, IDF and our own ICMR) have published guidelines on managing diet in diabetes, which we at HWI analyzed to formulate our type 2 diabetes diet plan. Diet changes needed for people with prediabetes and metabolic syndrome are the same
Self Monitoring of Blood Glucose (SMBG) by glucometer is a very useful tool for diabetics. It helps not only in monitoring the response to drug therapy but also in knowing blood sugar response to eating out, exercise, illness etc.
Knowing how your blood sugar varies with different food and activities will help you and your doctor in setting your treatment right and help you be less restricted by diabetes in everyday life
SMBG guidelines are getting established and debate on use and effectiveness of SMBG is far from settled. But emerging evidence suggests that when used with clearly defined steps to be taken when SMBG glucose readings are deranged, patients get better control of diabetes and a sense of better handling of this lifelong condition
For people on insulin, the schedule of SMBG is clearer and often you would get direction from your doctor. However, for diabetics who are not on insulin, not many doctors give clear directions and people often do not you SMBG effectively
Read below to understand who all benefit from using glucometer monitoring of blood sugar or SMBG and how frequently should it be done

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