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The Link Between Sleep Apnea and Heart Health: Expert…

15 September 2024
by admin

Talk with a doctor about the best ways for you to treat your sleep apnea and keep your heart rate steady

Epidemiological research indicates that obstructive sleep apnea is associated with increases in the incidence and progression of coronary heart disease, heart failure, stroke, and atrial fibrillation.

Sleep deprivation, snoring, overworked stress raises heart rate, elevates blood pressure, increases plaque buildup and puts stress on the heart and potentially damage not only the heart, but the whole cardiovascular system. Epidemiological research indicates that obstructive sleep apnea is associated with increases in the incidence and progression of coronary heart disease, heart failure, stroke, and atrial fibrillation.

Dr Zeenath Begum, Clinical Cardiologist, Prashanth Hospitals, Chennai, says, “When a person with obstructive sleep apnea attempts to breathe, they inhale against a narrowed or closed upper airway. These unsuccessful, forced inhalations can cause substantial changes in pressure within the chest cavity. Over time, these repetitive changes in intrathoracic pressure can damage the heart. Intrathoracic pressure changes can lead to atrial fibrillation (an irregular, often rapid heartbeat), problems with blood flow to the heart, and even heart failure.”

After each pause in breath, a person with sleep apnea once again inhales successfully. This inhale brings much-needed oxygen back into the lungs, blood, and body tissues. “Unfortunately, frequent changes in oxygen levels can cause significant stress on the body, called oxidative stress. Oxidative stress can promote systemic inflammation, as well as neurochemical and physiological reactions that increase the risk of heart disease,” shares Dr Begum.

Causing myocardial ischemia – When you stop breathing during a sleep apnea episode, your oxygen can drop. This could lead to hypoxia — when there’s a lack of oxygen to your tissues. Hypoxia is a supply-and-demand concern. The heart demands oxygen, but there isn’t enough of a supply. Not enough oxygen to the heart is a condition known as myocardial ischemia, which can lead to developing arrhythmia.

Data from trials provide evidence that treatment of obstructive sleep apnea with continuous positive airway pressure improves not only patient-reported outcomes such as sleepiness, quality of life, and mood but also intermediate cardiovascular end points such as blood pressure, cardiac ejection fraction, vascular parameters, and arrhythmias.

Dr Begum shares that treatment can look different for everyone, but four forms of treatment include:

Weight loss
Adopting healthy sleep habits
Avoiding alcohol or certain medications
Using a breathing device at night, such as a CPAP machine
If you have a moderate case of sleep apnea, your doctor may recommend devices, treatments or surgery to help open your airway. A common form of therapy includes using a continuous positive airway pressure (CPAP) machine. CPAP machines use a mask to deliver constant air pressure into your nose or mouth to help keep your throat open.
If you’re struggling to get a good night’s sleep and you have a mild case of sleep apnea, your doctor may recommend lifestyle changes including:
Getting regular physical activity (but not right before bed)
Avoiding caffeine before bed
Incorporating a pre-bedtime routine like taking a warm bath, dimming the lights or having herbal tea
If sleep apnea goes untreated and undiagnosed it will only get worse with more frequent or longer apneic episodes.
Talk with a doctor about the best ways for you to treat your sleep apnea and keep your heart rate steady.

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Here’s Why Zareen Khan’s Intense Assisted Pull-Ups Are Ideal…

14 September 2024
by admin

Curated By: Snigdha Oreya

Last Updated: September 14, 2024, 14:04 IST

Assisted pull-ups can gradually help one build upper body strength.

Assisted pull-ups are a great exercise that can help you gradually build up strength. This workout enhances muscle endurance.

Zareen Khan often takes to her social media to share snippets from her intense workout sessions. The actor shares her fitness journey candidly with her fans and also motivates her fans to opt for a healthy lifestyle. Recently, she took to her Instagram to show how she kickstarted her weekend with an intense assisted pull-up workout. This workout significantly improves and builds upper body strength.

Taking to her Instagram, Zareen Khan shared a video of herself performing assisted pull-ups with her fitness instructor, Saif Qureshi. She wrote, “Did assisted pull ups today…Feeling proud of myself bcoz i could never do a pull up and today I managed quite a few reps … looks easy bcoz of the band support but it definitely isn’t. Thank you @saifffqureshiii_ for motivating me to do this!”

For the workout, Khan’s instructor had tied a band on the iron bar close to the ceiling. Khan stood on the other end of the band. She grabbed the iron bar above her head and started pulling herself up. The first few reps showed how she struggled to find her balance and strength, however, as she kept progressing, she found it easier. Throughout the workout, her fitness instructor kept a close watch on her form and the tautness of the band.

The benefits of performing pull-ups are many. This workout engages the biceps, rhomboids, and trapezius. It enhances and improves the upper body strength. Assisted pull-ups are a great choice for those who have started their fitness journey. With assistance, one can slowly and gradually build their strength and then move on to the more intensive solo pull-ups. This workout gives you sore arms but it also enhances muscle endurance and targets multiple muscle groups.

Science & Environment

Rs 1500 Monthly Diet Enough for a Nation-level Wrestler:…

15 August 2024
by admin

Last Updated: August 15, 2024, 14:49 IST

Wrestling, a cherished sport in the country, continues to attract enthusiastic participants, especially among the youth. However, aspiring wrestlers often struggle with a lack of proper guidance. In a recent interview, renowned international wrestler Sangram Singh shared valuable tips for young athletes aiming to excel in the sport.

Singh highlighted that effective training does not require extensive facilities. A space as small as three feet wide and six feet long can be sufficient for training, Singh advised. He emphasised that athletes from small towns and villages can achieve significant progress using basic resources. A nutritious diet consisting of home-cooked food – milk, ghee, and green vegetables – can be highly beneficial. For national-level players, a budget of Rs 1500 per month for diet is adequate, he said.

In his guidance, Singh stressed the importance of mental strength alongside physical conditioning. “Being a successful wrestler requires mental fortitude as well as physical strength. One must harmonise with nature and avoid reliance on steroids and chemical supplements,” he said. He also noted that consuming sweets, contrary to popular belief, can enhance skin health. “Starting the day with a glass of warm water can set a positive tone for the day,” Singh recommended.

Sangram Singh’s advice underscores that with dedication and proper guidance, aspiring wrestlers can achieve their goals regardless of their financial or environmental constraints.

Science & Environment

World IVF Day 2024: Things You Need To Know…

25 July 2024
by admin

In vitro fertilization (IVF) is a medical procedure that assists individuals or couples struggling with infertility to conceive a child. This process involves retrieving mature eggs from a woman’s ovaries and fertilizing them with sperm in a laboratory setting. The resulting embryos are then transferred into the uterus. IVF bypasses various fertility obstacles and can be particularly beneficial in cases of blocked fallopian tubes, low sperm count, endometriosis, or unexplained infertility. Celebrated on July 25th each year, World IVF Day raises awareness about IVF and its impact on fertility treatment worldwide. Before embarking on an IVF journey, it’s essential to understand the procedure, its implications, and the factors that contribute to its success. Dr Kshitiz Murdia, CEO and co-founder, Indira IVF takes us through it:

Infertility is common

According to the Indian Society of Assisted Reproduction, there are approximately 27.5 million individuals in India experiencing infertility, including both men and women. The prevalence of primary infertility in the country varies from 3.9% to 16.8%. This highlights that infertility is a common issue, and many people share this journey. IVF is a versatile treatment option that can address unexplained infertility, fallopian tube damage or blockage, endometriosis, male factor infertility, and even fertility preservation for individuals undergoing medical treatments, such as cancer patients, through egg or sperm freezing. The IVF procedure offers an effective solution for various fertility challenges, with the specific treatment tailored to each individual or couple’s unique circumstances and medical guidance.

Age impacts IVF success rates

Age plays a crucial role in fertility treatments, particularly in response to fertility drugs during ovarian stimulation, which affects the number of viable eggs produced. As women age, the likelihood of successful embryo implantation decreases, impacting overall IVF success rates. Additionally, the risk of miscarriage increases with age, posing emotional challenges for older couples. Female fertility notably declines after age 35, characterized by a reduction in ovarian reserve, and egg quality and quantity. The risk of chromosomal abnormalities in eggs also rises with age, leading to genetic disorders and failed pregnancies. Recent research has identified premature ovarian aging in women under 35, making natural conception difficult. Male age also influences IVF success, as older men are more likely to have reduced sperm quality and a higher risk of genetic abnormalities in their offspring.

Lifestyle changes can help boost IVF success rates

Embracing healthy lifestyle practices can significantly enhance your chances of success with IVF. Prioritizing your overall health and well-being both before and during treatment is crucial. Focus on maintaining a balanced diet, engaging in regular exercise, managing stress levels, and getting sufficient sleep. A diet rich in nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, is crucial. Eliminating alcohol, tobacco, and recreational drugs is essential, as these can impair fertility and increase the risk of complications during treatment.

Essential medical evaluation

Before starting the IVF process, it’s crucial for both partners to undergo a comprehensive medical evaluation. This assessment is designed to evaluate their overall health, fertility status, and any underlying issues that could impact the success of IVF. The evaluation typically includes blood tests, semen analysis, and ultrasonography. During this stage, the fertility specialist will explain the step-by-step IVF process, discuss potential risks, and provide success rates based on the couple’s specific circumstances.

Expect hormonal changes

IVF treatment involves the use of hormonal medications designed to stimulate the ovaries and optimize egg production. These medications can sometimes lead to side effects, including mood swings, hot flashes, and bloating. Understanding these potential changes can help you better prepare both mentally and physically for the IVF process. Being aware of these effects allows you to manage expectations and seek support if needed, ensuring a smoother and more informed journey through your treatment.

Understand the IVF process

Understanding the IVF process, including potential risks and success rates, can be incredibly empowering. It enables you to make informed decisions and advocate effectively for your needs throughout the treatment journey. From the initial hormonal stimulation to the final pregnancy test, IVF involves a series of medical procedures and waiting periods. Familiarizing yourself with these steps can help you feel more prepared and confident as you navigate your IVF experience. Knowledge truly is power, and being well-informed can make the process smoother and more manageable.

IVF is a journey that requires careful consideration and preparation. It involves multiple steps, including hormonal stimulation, egg retrieval, fertilization, and embryo transfer. Each phase of the process comes with its own set of challenges and opportunities. To navigate this journey effectively, it is essential to seek a consultation with a fertility specialist. A thorough consultation will provide you with detailed information about the IVF procedure, potential risks, and personalized success rates. This expert guidance will help you understand what to expect at each stage, enabling you to make informed decisions and approach your IVF treatment with confidence.

Science & Environment

7 Post-Training Practices to Prevent Injuries – News18

22 July 2024
by admin

Training should be done regularly with breaks instead of erratically.

Here are seven essential post-training practices that will help you recover safely and keep injuries at bay

Preventing injuries is crucial for maintaining long-term fitness and overall health. After an intense training session, adopting effective post-training practices can significantly reduce the risk of injuries. These practices help in muscle recovery, alleviate soreness, and enhance flexibility, ensuring you stay injury-free and ready for your next workout. Here are seven essential post-training practices that will help you recover safely and keep injuries at bay.

Dr Aijaaz Ashai, Being Physio, Chairman IAP West Zone for Innovation Committee, says, “As a physiotherapist, when we are approached by sportspersons, one of the most common injuries we treat is post-training negligence. Training hard is crucial for improving fitness and achieving athletic goals, but how one handles their recovery can make or break their progress. Proper post-training practices are vital to avoid injuries, enhance recovery, and ensure long-term success.”

Here are 7 post-training practices that may help one avoid injuries according to Dr Ashai:

1. Post-Workout Stretching

Workouts can be taxing and may cause muscle tightness and stiffness. Post-workout stretching, both static and dynamic, along with foam rollers helps to avoid such situations as well as improve flexibility and reduce muscle soreness.

2. Breaks To Cool Down

Post-workouts, it is essential to take regular short breaks with light stretches to help one’s body transition from intense activity to a resting state and avoid dizziness, strain on the heart and muscles and muscle stiffness.

3. Hydration

During the short breaks, it helps to have a sip or two of water to replenish your body and allow joint lubrication, consider it an added bonus if your drink has electrolytes. This aids to replace the fluids lost during your workout and prevent dehydration. Also, including nutrient-dense post-workout meals thirty to sixty minutes after training maintains energy levels.

4. Rest Days

Adequate rest is the cornerstone of injury prevention. Overtraining can lead to fatigue, increased susceptibility to injury, and decreased performance. Ensure you allow for enough rest between training sessions to let your muscles recover and rebuild. This includes getting quality sleep, as it’s essential for overall recovery. Aim for 7-9 hours of restful sleep per night to support your body’s repair processes.

5. Recovery Methods

Incorporating techniques like foam rolling or massage to help alleviate muscle soreness and promote blood flow can reduce muscle tightness and improve mobility by targeting trigger points. Cryotherapy is one of the most helpful remedy for recovery and avoiding the accumulation of lactic acid in the muscles.

6. Addressing Discomfort

Immediate attention should be paid to discomfort or pain after workouts, ignoring such signs can lead to severe injury. Consulting a physiotherapist is imperative in such cases.

7. Maintaining A Routine

Training should be done regularly with breaks instead of erratically. Incorporate a variety of exercises in your routine after consulting your physiotherapist which will help keep your routine interesting and keep you motivated to exercise consistently.

By adopting these seven post-training practices, you can significantly reduce the risk of injury and support effective recovery. Make sure to visit a physiotherapist regularly and achieve your fitness goals with greater efficiency and safety.

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How Fit Are You? No Need for Medical Tests,…

11 July 2024
by admin

Last Updated: July 11, 2024, 14:53 IST

These three self-assessment methods will reveal your level of fitness.

If you engage in physical activities, you are fit. But how can you know if you have strength or not without undergoing medical tests?

Assess Your Fitness: Determine how strong and fit you are based on the type of physical activities you engage in. For instance, your daily exercise routine, strenuous household chores, ability to lift weights effectively, or perform gym exercises correctly—all these factors indicate your strength. Good nutrition alone isn’t enough to build strength; it also requires some form of rigorous physical activity. If you engage in such activities, you are fit. But how can you know if you have strength or not without undergoing medical tests? Absolutely, you don’t need to. Here, we have outlined three self-assessment methods that will reveal your level of fitness.

1. Dead Hang Test

This test focuses on upper body strength, which has implications for heart health and longevity. Find a sturdy horizontal bar positioned slightly higher than your height. Grip the bar firmly and hang with your feet off the ground. The duration you can sustain the hang reveals your strength level. Hanging for 0-30 seconds indicates room for improvement, 30-60 seconds suggests moderate strength, and over 60 seconds reflects excellent fitness. For women, benchmarks are 20 seconds, 40 seconds, and 60 seconds, respectively.

2. Cooper Test

This assessment measures aerobic fitness by estimating VO2 max, a marker of how efficiently your body uses oxygen during exercise. To conduct the test, run (or walk briskly if running isn’t feasible) for 12 minutes and measure the distance covered. Multiply the distance by 35.97, subtract 11.29, and you obtain your estimated VO2 max score. Higher scores signify better cardiovascular health and endurance.

3. Plank Test

The plank evaluates core strength and endurance. Lie face down and elevate your body with only your elbows and toes touching the ground, maintaining a straight line from head to heels. The duration you can hold this position indicates your core stability. Holding the plank for one minute is considered good for both men and women, while sustaining it for more than three minutes signifies exceptional core strength.

These tests not only provide insights into your current fitness level but also serve as benchmarks for tracking your progress over time. Remember, physical activity and regular strength training are essential components of maintaining overall health and well-being, complementing a balanced diet. By integrating these assessments into your routine, you can effectively monitor your fitness journey and strive towards achieving your health goals.