Lifestyle - Dol Clinic

Body Fat Analysis and Diabetes & PCOD

Admin — Fri, 22 Jan 2021 11:59:59 +0000

When we are looking for weight loss, we are confused between the different methods of weighing and figures like weight, BMI, total fat, abdominal/visceral fat, etc. This blog explains the difference between these terms and their implication for diabetes, obesity, PCOD, heart disease and other lifestyle diseases.

Weight – It’s the gross weight of the body and will vary from person to person according to height and many other components like bones, fat, muscles, water etc. So just calculating plain weight really helps to get an idea about the extra weight that needs to be lost.

What is BMI (Body Mass Index)?

It is a measurement of the person’s weight with respect to his/her height.[Weight in Kg/ (Height in metres) square] This way we can tell whether the weight is right for the particular height. According to WHO guidelines, the Upper limit of BMI for South Asians (Indians) should be 23.

But again it is a crude measure because it takes into account the weight of everything that is in the body and not just the fat, which is the main culprit.

It is the amount of excess fat that is the root cause of many health issues. BMI (body mass index) is still the most popular measurement across the world because it is easy to calculate without any special machines. It just needs height and weight.

Chart of BMI CATEGORIES*

BMI Below 18.50- Underweight

BMI 18.50 – 22.9- Healthy Weight

BMI 23- 28.9- Overweight

BMI 29 and Above- Obese

*(WHO guidelines of BMI for South Asians (Indians))

What is fat analysis/BCA (body composition analysis?

Fat analysis or body composition analysis gives an idea about the percentage and total amount of fat in the body. This is a useful indicator because it tells exactly how much fat is in excess for that particular person.

It is actually the extra amount of fat and not the muscle or bone that is the precursor of many illnesses like diabetes, heart disease, cholesterol, high blood pressure, etc.

Total Fat Percentage* –

Essential Fat- 10-13% (women) and 2-5% (Men)

Atheltes- 14-20% (women) and 6-13% (Men)

Fitness- 21-24% (Women) and 14-17% (Men)

*(American Society of bodybuilding guidance table)

What is abdominal and visceral fat?

Again, amongst the fat in the body, it is the fat in the tummy (abdominal/visceral fat) that is more associated with diabetes, heart and other illnesses. Visceral fat percentage- 9-12%

Hence, it is necessary to know what percentage of fat is in the tummy.

Specialised machines can give an idea about the abdominal/visceral fat.

Almost all commercial machines that calculate fat by taking into consideration impedance to electricity.

How does fat calculation help in diabetes /PCOD?

Depending upon the total amount of fat and its distribution in different parts of the body, especially the abdominal/visceral, different strategies like natural methods or modern slimming methods can be tried.

Research has shown that usually 10% reduction in your weight (focused mainly on abdominal fat), helps a lot in different health matters including diabetes, heart disease and cholesterol.

Different natural methods including natural detox, natural diet, balanced nutrition, appropriate physical activities and therapies for long-term change in habits (CBT- cognitive and behavioural therapy) has helped many people in stabilizing diseases like diabetes and PCOD

What should I do next?

Our professional team at DOL clinic can help you to calculate your total and abdominal visceral fat and guide you in the appropriate customized methods targeted towards the pockets of fats.

Contact- 7506420648

www.dolclinic.com

https://dolclinic.com/diabetes-reversal-myth-or-fact/

https://dolclinic.com/success-stories/

The post Body Fat Analysis and Diabetes & PCOD first appeared on Dol Clinic.

Indian Diet Chart for Diabetic Patient

Admin — Fri, 11 Dec 2020 12:26:47 +0000

Best Indian diet food for Diabetic patients

Background – Once you discover that you are a diabetic, the whole world turns upside down. But the biggest challenge diabetic people find is in deciding what to eat and what not to eat. Different people, media, and marketing bombard you with contradictory information. Indians are fortunate that way, because of so many healthy options available, as compared to our western brothers. Let us see what the science and the standard guidelines say.

Purpose – Remember that a good diet for a diabetic should serve the following purposes:

Lose extra fat – This can happen by eating food that carries less calories.
Maintain stable sugar levels – This is achieved by limiting the portion of carbohydrates and that too by focusing on complex carbs with a low glycemic index (GI).
It should provide balanced nutrition that provides enough proteins, vitamins, minerals, and other necessary nutrients.

So, here are some useful natural Indian diet foods:

Fruits – Contrary to the well-spread myth, almost all fruits that are grown in India are good for diabetics. The reason being, that most of them have 8-16% sugar only. A portion of fruit (an apple or banana) gives you 80-100 Kcal only, compared to a cupcake, 4 biscuits, a slice of pizza, or samosa (Kcal 300-400).

In addition, fruits are loaded with fiber, vitamins, and minerals. They are easily available, come naturally packed and provide immediate satiety. Given a choice, can you guess the maximum number of fruits you can eat at a time? It is simple math.

But, to get the most benefits from fruits, eat them RAW (not juices), don’t peel wherever possible, and try replacing some portion of your food with a fruit, even as part of the meal.

If adding a bit of chat masala, salt or even chili powder is going to help you eat them, so be it! Making a fruit salad using desi curd is another way to make it palatable to most of us.

Make a habit of carrying fruits in a box whenever you leave the house. Fruit shaped boxes are also easily available.

Vegetables– They are by far the best bait to fill the stomach and keep weight and sugar levels down.

The variety is endless here (tubers like potato not included). They are very low in calories (they have 5 grams percent of carbohydrates, roughly). They are a good source of fiber, vitamins, and minerals.

But the key is to eat them raw or using non-oil cooking methods.

If you cook them, just cook enough so that you can eat them, don’t smash them.

Adding fresh spices help make them all tasty.

If you are going to make a clear soup out of them, see to it that the vegetable pieces are big and cooked just enough so that you can eat them.

Legumes/sprouts/daals– not only provide a good amount of protein but have a high amount of soluble fiber and complex carbohydrates which help keep sugar levels flat. Any of these forms are good enough, but the best are raw clean sprouts. They are full of vitamin B and many people are happy to eat them without cooking. One exception here is soya beans, which have good fat content and its best eaten as chunks or granules. Sprouting takes time but one can make a habit of soaking a legume everyday religiously at a particular time so that sprouts are available every day. Just add some chopped onion, tomato, coriander and green chili, or other spices and a nice tasty sprout bhel is ready.
Whole grains– Wheat, unpolished rice, corn, cereals, and millets when used in a whole grain form, provide complex carbohydrates along with a good amount of fiber and protein so that sugar levels don’t spike.

Whole grain flour of cereals and millets can be mixed with soya powder and used to make rotis or chapatis.

*Soya ( chunks, granules, flour)– Since all the oil has been squeezed out, these are an extremely rich source of protein and fiber and can be mixed with any of your dishes.
Spices, condiments– Spices can be used to enhance the taste of any food material. Pepper, cloves, cinnamon, ginger, garlic, coriander, and almost all other spices we use, have detoxifying properties, especially when used fresh.

A simple way of using them is to put some raw spices in a pepper mill and sprinkle them on any of the recipes just before eating.

Another method is to prepare ‘thecha’, a mixture of green or red chili, garlic, ginger, coriander, cumin, and salt, and grind it. It can be mixed with a bit of desi curd to increase its longevity and kept in the fridge and used for many days. This “thecha” can be mixed with any of the healthy foods, especially sprouts, chicken, fish, legumes, or whole-grain chapati and the dish becomes tasty.

Curd– Homemade/desi – The best probiotic that helps to keep the health of the gut and the body. It also can enrich the taste of most of the dishes mentioned above.
Non-vegetarian food like chicken, fish, and white of egg can be a good source of protein. The caloric content can be kept to minimal if cooked by methods that don’t include oil.
Non-oily cooking methods– like grilling, steaming, boiling can be interesting, fast and can be used to make equally tasty recipes.
Water– It’s by far the most useful food element that can help in detoxifying, bringing weight down, and improving the health and fitness. So, maintain a good amount of intake of water. Using lime water, buttermilk, fruit infusion water can help you increase the water intake.

Fast Tips :

Start eating one fresh fruit at the beginning of any meal.
Make raita using raw salad vegetables and desi curd
Make a sprout bhel that is fast to cook.
Add some Soya granules in to any of the dishes you prepare.
Start carrying your own healthy food and water with you wherever you go.
Explore nonoily cooking methods like grilling, steaming, boiling.
Use your imagination and prepare recipes with different combinations of the above-mentioned food material.

Feel free to visit our Instagram site to get more ideas on healthy and low-calorie recipes that not only provide good nutrition but also help in losing weight, stabilizing diabetes, PCOD, and cholesterol problems by natural methods.
Or
Contact us for further advice.

The post Indian Diet Chart for Diabetic Patient first appeared on Dol Clinic.

Weight Loss and the Psychology of the individual

Admin — Thu, 26 Nov 2020 05:18:48 +0000

Weight Loss and The Psychology of the Individual

As our good old Jeeves would say, “One must study the psychology of the individual, to solve a problem”. Nothing could be farther from the truth, when it comes to finding a solution to weight loss, fat loss, and lifestyle diseases like diabetes, blood pressure, heart disease, cholesterol, etc.
We are into the age of new cancer of lifestyle diseases, thanks to the urbanized life with fast automobiles, fast food, lack of physical activity, materialism, and all the stress. More often than not, it starts with the accumulation of that extra fat in the tummy region. Some of us try crash diets and impulsive actions like joining the gym. Some get a bit of result, but after a few months, we are back to what we were. Why does this happen and what is the solution?
The reason being, we are trying to think rationally, but not listening to our emotional brain.

The psychology of change
Let us talk about the psychological context. When it comes to living a healthy life we are talking about change, changes in multiple aspects of our daily routine. But who decides to make this change? Humans are endowed with a big brain, the cerebral cortex. It’s a known thing that we make decisions emotionally and justify them rationally. Most of the decisions are taken by our emotional brain; call it the thalamus or limbic system. This emotional brain works on very simple principles, and perhaps the most important one is ‘punishment and reward’.
So, any change that is perceived rewarding is likely to be repeated and any change that is perceived to be a punishment is unlikely to be repeated again and again.

An example
Now, let’s try to apply this principle to the issues around food and exercise that are the two main pillars of any weight loss program. For example, a typical Tamil is used to eating idli-dosa for most of his life. If he is asked to stop eating these to achieve weight loss and asked to eat whole grain Rotis (punishment), he may do it for a few days. Understandably, this may sound like punishment even to his wife. But, very soon they are likely to fall back to his staple diet of idli and dosa and put weight on. On the contrary, let us give respect to what he is used to and what gives him pleasure or ‘reward’. Let us make certain changes in the recipe of his staple diet of idli, dosa, and sambar that converts the same food into a low calorie, nutritious, weight loss diet. Now, he (and his wife) will be very happy to follow it lifelong. A similar principle can be applied to someone who is used to eating non-vegetarian food like chicken and fish. Instead of asking him to stop eating these things, if he is given the option of equally tasty recipes in zero oil, not only will this food cause weight loss, but he is also likely to follow it much longer. Similarly, it will be difficult to restrain a person with a sweet tooth, from eating sweets for a long time, but designing low-calorie sweet dishes may go a long way.
This principle of punishment and reward can also be applied to the issue of exercise. Quite often, we hear people joining gymnasium for weight loss. We all know how long they follow going to gym. This is for the simple reason that going to the gym is not considered as a ‘reward’ or a pleasurable experience but more as a ‘punishment’, by most. Now, if we replace this with some fun or pleasurable physical activity, it will be relatively easier for him to follow it long term.
The second issue is that of a hectic schedule and timing. If the change in eating habits and exercise is built around the schedule and daily chores of the person, it becomes easier to follow the change long term.

Everyone is unique
This concept of shaping change as per the individual psychology applies to all the areas of our life and lifestyle. Every person is different. We eat different food; we eat it at different times. Our friends, family, relations, home situation, work dynamics are unique. So, any change that we want to bring about has to fit into this unique life of an individual. If the individual person is kept in the center and the weight loss program and its components are built around him then the success rate is likely to be higher. This program will be unique to this person and no one else.

Know thyself, do SWOT analysis
Hence the first step towards change is trying to know yourself, your mindset, your likes, your dislikes, your strengths, and your weaknesses. Analyze where the opportunities lie, analyze the threats. Only after this individual psychological mapping and SWOT analysis by a professional, one can build an appropriate weight loss and lifestyle change program. Then only will it result in success and the change will be long-lasting.

(This article was written by Dr Shrirang Dabhade.
He worked in UK for 14 years. He has been a teacher and an examiner for medical students in the University of Liverpool.
He has experience of working in different fields including those related to obesity and diabetes. Currently, he is practicing in Fortis hospital Mulund and DOL clinic at Thane.

Dr Shrirang Dabhade
*MBBS, MS, FRCS(UK), MRCGP(UK), DMH(UK), Dip. Diabetes (UK)
*Ex- Teaching Fellow, University of Liverpool.
*Ex- examiner, University of Liverpool.

www.dolclinic.com

The post Weight Loss and the Psychology of the individual first appeared on Dol Clinic.

Best detox drinks for weight loss

Admin — Sun, 08 Nov 2020 06:01:53 +0000

detox water good for health

We keep hearing and reading about different Detox waters everywhere. Does it help and if it does, then how?

When it comes to weight loss the issue of water becomes very important.

The most important component of any Detox water is water. The reason being, our body is equipped with all the necessary mechanism for detoxification. Our organs like kidney, liver, lungs, skin, intestine and heart are working 24 hours for detoxifying and purifying the blood. But more than 70% of blood being water only, keeping ourselves well hydrated goes a long way, to help blood carry different toxins and nutrients to these organs, thereby helping in detoxification. This creates a good platform for weight loss.

In addition, drinking water regularly keeps our craving for food down. Sometimes thirst is confused as hunger. So, when you’re in doubt, take a few sips of water first.

So, we are clear that drinking good amount of water say 3-4 litres per day is a good idea. But those who have tried it, they know that, it’s not an easy task. Either we don’t enjoy it or we forget about it. So here are some ways that we find useful with our clients.

We can contain a good amount of water intake by enriching plain water with some elements that not only makes it a pleasant experience, but also may help this process of detoxification further. Some easy to do examples are given below-

Buttermilk – Homemade curd is loaded with probiotic elements. It will enhance the number of probiotic bacteria in our body. They will fight the pathological bacteria decreasing the amount of toxins produced in the gut.
Fruit infusion water- Many ready-made bottles are easily available. Basically you put a few chopped pieces of fruits that you like and add water to it. This not only will give you some good vitamins and minerals from the fruits but also will enhance the color, smells and taste of the water thereby making it more attractive. You can even add things like cucumber, tomato or lemon to it

3- Spiced up Detox water- Adding our traditional spices like cloves, cinnamon, cardamom, elaichi, and pepper in small amounts can enhance the flavor of water further. In addition they have got meaning useful detoxifying elements in the form of volatile oils. For this purpose freshly ground spices are more useful. (Please visit our Instagram, website or call us for such recipes)

A few useful tips-

Buy Attractive coloured fruit infusion bottles, plastic or glass containers and thermos for water.
Keep water in easily accessible areas like dining table, television, car, office table, computer, etc.
Involve your children in the process of making these attractive drinks. This can be an exciting event for them. It will be start of a good habit which may stay life-long with them.
The best time to start is NOW

(Please visit our Instagram, website or call us for such recipes)

The post Best detox drinks for weight loss first appeared on Dol Clinic.

Importance of Balanced Diet-Benefits

Admin — Mon, 26 Oct 2020 12:32:41 +0000

Importance of healthy balanced diet

What is a balanced diet? A diet which has all the necessary components of food such as proteins, carbohydrates, fats, vitamins, minerals, fibre, and another element in right proportion is called as a balanced diet.

Why is it important to have balanced diet?

Well our body requires constant supply of nutrients in order to function efficiently and be fit and healthy. And this is achieved via intake of healthy balanced diet.

Having right amount of nutrition will help you attain both good physical and mental well-being.

Without adequate nutrition or balanced diet your body will not be able to fight infections, diseases. And looking at the current situation it has become very much important and necessary that we consume proper healthy balanced diet.

Balanced diet also plays a very important role for someone who is looking for the stabilization of lifestyle health problems such as diabetes, obesity, PCOD, hypertension etc.

Having a balanced meal definitely does not mean that you need to restrict any food item; you can still continue having it but will have to look after the portion size.

Limit intake of outside food or junk food as they are not going to do any good. These foods are loaded with unhealthy nutrients and are not going to benefit you.

Try and cut down your fat and oil intake. Good fats are still good but the Trans-fat are something that you will regret later after having it.

Last but not the least; you will have to look after your eating habits and exercise. Unhealthy eating habits will adversely affect your immune system and will make you more prone to lifestyle health problems and diseases. Hence you need to start incorporating healthy eating habits. Being physically active on the hand will not only help you to be physically fit, but it also acts as stress booster and will help to improve your mental health and well-being.

So the bottom line is, in addition to improving your immunity causing weight loss, looking slim and trim, feeling energetic, and getting fit, a balanced diet also helps in improving your skin, bones, heart condition, improves your sleep, reducing stress, anxiety and depression directly or indirectly.

The post Importance of Balanced Diet-Benefits first appeared on Dol Clinic.

Home Remedies To Boost Immunity

Admin — Wed, 21 Oct 2020 14:14:38 +0000

In the current scenario of the COVID pandemic, we all know that building a good immunity will definitely help to combat the infection. We are clear on this point. But, how to do this? Many of us end up in spending money on things that are more expensive and have doubtful or little use. But we forget that there are simple home remedies available that are proven by research to be very effective-

Water –

Needless to say water is the main component of blood. It is blood that takes all the elements around the body. So, having a good amount of water is a great help to the process of natural detoxification by our different organs like the liver, kidney, lungs. It not only relieves thirst but also helps to control satiety. Good intake of water also helps in weight loss. Water intake should be 3-4 liters per day.

E.g. – Plain water, detox water, chaas, Nimbu pani, etc.

How you can do it – Keep the jar filled on the dining table. So, that it reminds you to drink water. Use colorful jars and bottles to make it attractive.

Fruits:

Fruits are nature’s gift to mankind. They are rich source of detox elements, antioxidants, vitamins, minerals and fiber. In addition they are low in calories and give a sense of satiety. So not only they help us to maintain a healthy body but also cause weight loss. Make a habit to have at least 2-3 portions of fruits daily.

How you can have it: whole fruit, fruit salad, fruit yogurt, fruit chat. Make it a point you are keeping a fruit bowl on dining table at home and carrying a fruit box when traveling.

Vegetables:

Vegetables are rich in bioflavonoids, antioxidants, vitamins, calcium, iron, folate and other minerals and fibre. They are filling and tasty with zero fat content and also provide you less calories. Have 2-3 servings of raw vegetables daily.

How you can have it: E.g. cucumber, tomato, onion, carrot, beetroot, steamed beans – Raw, chopped, salad, raita etc.

Spices:

Fresh spices are loaded with a variety of useful organic compounds like aromatic oils and have got anti-bacterial and anti-inflammatory properties. These phenolic compounds and volatile oils are great antioxidants, blood thinner and some have anti-cancer properties.

How can you have them: Because of their volatile nature, the use of fresh ground spices is advised. Use pepper mill to sprinkle fresh dry spices on your salads, fruits, vegetables, curry, etc. You can prepare fresh green chutney or thecha with ginger, garlic, coriander, mint and add to bhel, sprouts, chaat etc to make it more tasty and delicious. You can also add thecha to the as a base to food preparation or enjoy it as a side dish for your chilla, dosa, uttapam etc.

Curd:

Simple homemade curd has friendly bacteria (bioactive) and it helps to maintain a healthy bacterial flora in the gut. This improves your digestion, keeps many illnesses away, and is healthy for heart. It helps to boost your immunity providing a healthy gut. Good for your teeth and bones and helps you to lose weight.

How you can have it: plain curd, fruit raita, salad raita, chaas etc. You can use it to make your dishes creamier as well.

Sprouts:

Sprouts are high in soluble fiber and are a good source of protein and help in weight loss. It helps to improve circulation and digestion. It also helps in boosting your immunity and reduces the risk of heart disease. Fresh sprouts are a good source of vitamin B complex.

How you can have it: Plain sprouts, sprouts salad, sprout bhel, and sprout raita etc.

Lastly, along with the above things one should also try to do proper aerobic physical activity, it can be any activity that you enjoy doing it. There are many easy to do exercises for home available on the internet or you can try walking in the house on a treadmill or simply walking up and downstairs. Try playing around with the kids. Also try to practice meditation or yoga in order relieves or reduce mental stress. Exercise and mind relaxation goes a long way to maintain health.
Remember:

The best time to start is now!

Small efforts/changes every day on a regular basis are more useful than impulsive drastic measures.

Try to make any change pleasant and attractive, this way it will last longer.

Changes should be as per your likes and lifestyle.

Try to involve children and family.

The post Home Remedies To Boost Immunity first appeared on Dol Clinic.

How to stabilize glucose/sugar level naturally (The truth about diabetes reversal)

Admin — Thu, 15 Oct 2020 11:01:10 +0000

Here we discuss the myths and facts that surround the topics of diabetes reversal and scientifically proven natural methods

Background

Given the pandemic of type 2 diabetes in India, we should all be clear about certain scientific facts about it. By far, type 2 Diabetes Mellitus is the commonest type of diabetes anywhere in the world, and henceforth will mean so in this article.

Did you know this?

FACT 1 – There is enough insulin in the body in the first 10 years of diabetes (Pre-diabetes)

THIS IS THE BIGGEST SECRET UNKNOWN TO MOST! One would logically assume that if blood glucose/sugar level starts rising, probably we don’t have enough insulin left in the body. That’s what the insulin is supposed to do; bring the glucose/sugar down, isn’t it!!. But the fact is to the contrary. The biggest thing most people don’t know is that, in the early stage of diabetes, probably 10 years or more, there is more than the necessary amount of insulin in the body, When someone gets diabetes, for some reasons that are only partly understood, the same insulin that used to work alright so far, stops working efficiently. So, what it means is that this person has a good amount of normal insulin in the blood, but somehow it is just ineffective. This is known as insulin resistance. So, in order to get the work of glucose/sugar control done, the body keeps on producing more and more insulin. Based on the current research available, this stage of pre-diabetes/ early diabetes may continue for more than 10 years. But, then a time comes when our body cannot produce insulin anymore. We may say that the body has exhausted its insulin stores permanently. At this stage, the person probably needs insulin from an outside source.

FACT 2 – The blocked entry of glucose into the cell is the real issue

We all know that in diabetes, the glucose/sugar level is high in the blood. But what many of us don’t know is that its final destination is inside the billions of cells we have. That is where it gets burnt chemically and energy is produced. Interestingly, the glucose from the blood cannot just enter into the cell. This entry is guarded by the hormone or the chemical called insulin. So, the insulin that is produced in our body will allow the entry of glucose into the cells, and the glucose will be burnt chemically producing energy. This concept is extremely essential to understand the whole issues of diabetes and its reversal/cure. What it means is that the real problem lies in the blocked entry of glucose into the cell. Hence, as a backlog, the sugar level is increasing. This will happen, irrespective of the fact that you are not taking in sugary food.

Fact 3 – People are catching Diabetes at a much younger age

It has become a common finding to see someone catch diabetes in their thirties, unlike in the past when it was usually a privilege of older people.

Fact 4 – Diabetics of today are advancing to complications much faster

In the past, most diabetics even after catching diabetes would stay on tablets and without complications for many many years, usually decades. Compared to the people of this previous generation, those who are catching diabetes nowadays, are advancing to the stage of complications usually within a few years.

Fact 5 – The threshold for action is at…

Most people start taking some useful action when they have full-blown diabetes or some even wait till complications. But research has shown that once you cross the magic number of 100 mg% of blood glucose level ( and recent research shows, that once we cross blood glucose level of 85 mg %) we are at risk of diabetes in the near future. So Diabetes, like blood pressure is a silent killer and we need to check these two things on regular basis, at least every 6 months.

Window of opportunity

Despite the fact that all these things sound very gloomy, there is a ray of hope. Different words like pre-diabetes, early diabetes are used to describe these early years. These first ten years or so may be described as the ‘honeymoon period’ because everything seems good otherwise and many times not much action is taken during this time. But this is the golden opportunity, where something can be done to make this same insulin more effective, and this way conserve the stores of insulin and delay the onset of diabetes for many years to come. The earlier (at a lower sugar level) one starts the process of a reversal, the longer he can delay the possible onset of full-blown diabetes and its complications in the future.

If the right steps are taken, the so-called diabetic of today can stay fitter than his non-diabetic counterparts

Cure versus Reversal

As of today, we don’t know how many years we can delay the onset of full-blown diabetes. Hence, using the term cure is not scientific. The reversal will be a more appropriate term.

How is Diabetes Reversal possible? What is the scientific basis for Diabetes Reversal?

Research has shown that by making certain changes in the way our body works at the cell level, the same insulin that was not working properly in diabetes, can be made to work efficiently again. For those who like it in number form, a normal non-diabetic person needs 30 to 40 units of insulin per day; this is produced by our pancreas in the body. But, when the process of diabetes starts, the body may have to produce insulin exceeding 100 or even 200 units of insulin per day. By making certain changes in the lifestyle, the body learns to use insulin more efficiently. These changes roughly involve the three realms of diet, activity, and mindset. Once the insulin starts working effectively the glucose that was lying in the blood idle starts going into the cell and blood sugar levels come down. Also, since the body doesn’t need as much insulin anymore, the same insulin stores probably last much longer.

One word of caution here. Every individual is unique when it comes to body and mind. So, the change that we need to bring about is unique for that person. It needs to be tailored specifically to that individual. To give a simple example, many diabetics are not overweight. So, change in diet and activity with an aim to lose weight will not help the person and may actually harm him. So, each person needs to be considered uniquely.

Process of reversal does not need any medicines or any magic potions or surgery. Simple evidence-based scientifically proven changes are necessary.

How does the reversal of diabetes help?

It is not uncommon nowadays to see someone in their mid-thirties catching diabetes. For many, the career has just started progressing, the family is young and the person needs many years of healthy life that is free of complications, to progress further in different areas of life. This is exactly what the reversal can provide.

What’s the catch? Is it difficult?

First thing is that this is reversal we are talking about and not cure. So, most people probably will catch diabetes after many years, though it is likely to be milder and easier to control.

Secondly, this process needs to be started in the early stage when there is an ample amount of insulin in the body. Unfortunately, these first golden years are wasted in lethargy and people start doing something when all the insulin is depleted and they are at the doorstep of complications.

Last but not the least, a lot of effort needs to be taken by the diabetic herself/ himself unlike the traditional model of medical treatment where a doctor prescribes and patient just as to take medicines. The team working on the reversal of diabetes can provide knowledge, advice, and skills regarding diet, exercise, thought process, behavior relevant to the personality, likes, and lifestyle of the patient. But the onus is still on the patient to follow it. So, an ideal candidate is a person with mature and rational thinking, disciplined habits, and high motivation. She/he should be ready to change and take responsibility for his own health. This is quite different from the traditional model of medical practice where a doctor prescribes and a patient just takes medicines with blind faith.

What next?

If you have recently been diagnosed with diabetes, or your blood sugars have started crossing those magic numbers mentioned above or you have started accumulating that extra fat (which is a known precursor of diabetes in many), then don’t be complacent. This is the time to act! This is the golden opportunity!

See real people talk about their real success stories on how they stabilized sugar levels naturally, on our youtube channel

See what our clients say (youtube)

Visit www.dolclinic.com

If you want to get more information on the process of diabetes reversal, please contact us- 7506420648

The post How to stabilize glucose/sugar level naturally (The truth about diabetes reversal) first appeared on Dol Clinic.

detox water for weight loss

Admin — Thu, 15 Oct 2020 11:00:43 +0000

Detox water Ingredients

Any 2-3 fruits of different colors preferably, water, mint, cinnamon, black pepper and clove, chat masala.

Steps
1) Wash and chop all the fruits.
2) Base preparation – Boil 1/2 cup of water and add cinnamon, black pepper and clove in it. Then keep it aside.
3) Take a jar or glass, put the prepared base and the chopped fruits and mint in it and add remaining water.
4) Add chat masala to enhance the taste.
5) Refrigerate it or add ice cubes and enjoy chilled detox water.
• If you are running short of fruits you can add vegetables like cucmber/ginger/beetroot/carrot or make simply lime instead.
• Feel free to call us on 75064 20648. Our dietitian will be happy to help you.
https://dolclinic.com/contact-us/

The post detox water for weight loss first appeared on Dol Clinic.

Staying Physically Fit During Self Quarantine

Admin — Fri, 09 Oct 2020 04:59:18 +0000

As new COVID-19 cases keep emerging across the globe, many healthy individuals are being asked to stay at home in self-quarantine, post travel return or just for the sake of their health safety. In India, gyms, weight loss centers, yoga classes and other places where people are usually active, would remain momentarily closed. Staying at home for long periods of time can pose a major challenge for being physically active. Sedentary lifestyle behavior and low levels of physical activity can definitely have undesirable effects on the health, weight management and quality of life of individuals. Self-quarantine can also lead to added stress and challenge the mental health of individuals. Physical activity and relaxation techniques can be great tools to help you stay calm and continue to maintain your fitness during this time.

As recommended by WHO, you need to do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity every week, or a blend of both. These recommendations can still be achieved even at home, with no gym equipment and with restricted space.

The following are some tips on how to keep yourself active and limit sedentary behavior while at home in self-quarantine.

Take short active breaks during the day.

Short sessions of physical activities add up to the weekly recommendations. You can do basic activities such as performing your domestic chores, dancing around the room, playing with children, self-cleaning the rooms and gardening. These are the best means to stay active at home.

Follow an online exercise class.

Make the most of the wealth of online exercise classes and fitness tutorials. Many of these are even free and can be watched on YouTube. If you have no experience in doing these exercises, it advisable to be cautious and mindful of your own limitations.

Walk.

Even in limited spaces, walking around or walking on the spot, can really help you remain active. If you get a call, simply stand or walk around your home while you talk, instead of lazily sitting down. If you make your mind to go outside to walk or exercise, ensure to maintain at least a 1-meter distance from other individuals.

Stand up.

Lessen your sedentary time by standing up every time possible. Preferably, make it your goal to interrupt sitting and reclining time in every half an hour. Consider fixing up a standing desk by making use of a high table or piling a pile of books or other materials, to stay working while standing. During inactive leisure time, prioritize cognitively thought-provoking activities that includes reading, board games, and puzzles.

Relax.

Meditation and deep breathing exercises can help you remain calm.

Healthy Diet

For ideal health, it is also significant to remember to eat smartly and stay hydrated. Try to drink more water instead of sugar-sweetened beverages and flush out toxins. Limit or say no to alcoholic beverages for adults and strictly avoid these in young people, as well as pregnant and breastfeeding women, or for some other health concerns. Ensure ample of fruits and vegetables, and restrict the intake of salt, sugar and fatty foods. Opt whole grains instead of refined foods.

The post Staying Physically Fit During Self Quarantine first appeared on Dol Clinic.

Win the fight with Corona virus with immunity and fitness-7 easy steps

Admin — Fri, 09 Oct 2020 04:56:12 +0000

There is no doubt that stipulated preventive measures as per current regulations are essential and need to be followed. But, is that enough? Is there anything else we can do?

Though the death toll because of corona virus is rising, there are many who are getting mild infections or have no symptoms at all. Many are recovering. The death rate in corona virus infection is anywhere between 0.1% (Oxford evidence Based medicine -Ref 1) to 4% (World Health Organization figures – Ref 2) to 14.8% (in 80+ years Chinese – Ref 3). So, most are surviving! How and why?

Why does this happen?

In any infection, three things decide our fate. They are – the infecting corona virus (agent), the individual person (host), and the environment. A fit person (host) with strong immunity will either not catch the infection or will get a mild infection only.

Trying to avoid contact with corona virus (agent) is ideal but not always possible. Environmental factors like weather are usually not under our control. We individuals (host) though can make an attempt to keep ourselves fit and capable of fighting infection. By far, this is how, humanity has survived historically most of the time.

Healthy body, fitness and immunity go hand in hand. A healthy mind is also necessary for a healthy body. Our immunity is directly affected by issues like stress and depression.

Don’t forget the Lifestyle diseases!

Also, let us not forget that lifestyle diseases are still going to be the no. 1 killer in the near future. Infections will come and go, but lifestyle diseases are here to stay. Fortunately, keeping ourselves fit is the solution here as well.

Solution

Achieving fitness and achieving good immunity can be done by a planned strategy that involves what we eat and drink, the physical activity we do, and the way we keep our mind in good health.

ACTION!

START – Starting somewhere is better than doing nothing at all. The best time is always NOW!
BABY STEPS – Doing small bits regularly lifelong is more important than impulsive decision. Taking a 10-minute regular walk is more useful than the impulsive decision of joining gym!
PLEASANT CHANGE – Giving some thought as to how to make any change acceptable and pleasant helps to maintain it long way. Reserving some time to play with children is easier to follow than 5 am morning walks. Eating fruits regularly is easy to follow than drinking bitter juices.
CHILDREN – The best thing to give to children is the legacy of a healthy life. The only way we can teach them is by doing it ourselves.
MOTIVATION – Most of these steps give immediate results. Following some of the steps below will start making you feel better same day.
TIME – Keeping fit will create more time and energy for your priorities like career, job, and family.
MEDICAL– Don’t ignore due medical treatment.

Let us boost immunity and fitness through these easy 7 steps.

Water
Sleep
Physical Activity
Fruits
Vegetables
Good Food, Bad Food
Mind Health

1. Water- Water is by far the most important detox element in our food. Keeping body hydrated maintains good circulation. Our body has all the necessary organs to remove toxins. All these organs (lungs, liver, kidney, skin, bowels) need good circulation, so that the organs stay fit, and also the toxins are regularly delivered to them to be removed.

Drink 3-5 liters as appropriate
Use your favorite drinks to ensure intake, for example, lime water, ginger water, and mint-flavored water, thin buttermilk, and fruit-infused naturally flavored water.
Keep attractive colored bottles with cool drinks in easily accessible places like dining table, TV, living room, kitchen. Drinking warm water is equally helpful.
Drinking water avoids unnecessary eating; it cuts down hunger, especially in current times filled with boredom.
Preparing attractive water takes less time compared to any other recipe.

2. Sleep – The easiest thing to do in current times! Sleep has a refreshing and recharging effect on all the systems. It boosts immunity. Lack of sleep is a sure way of inviting even minor infections.

7-9 hours of sleep is considered adequate for most.
Have it at a regular fixed time. Late nights and getting up late is not advisable.
Quality of sleep is equally important. Remember when someday we feel very fresh after a deep sleep! Good amount of physical activity and managing stress/depression will help in getting sound sleep

3. Physical activity – The most difficult part in current times. But, taking small steps and disciplined approach will help. It helps to improve the circulation, health of heart, a feeling of mental well being. A good circulation is necessary for all organs to stay fit and carry out detox uninterrupted. Physical activity burns calories and keep those fat pockets away.

Exercise –- Doing some physical activity every day is essential. Even walking in the house using a treadmill or a static cycle is good. We spend a lot of time on phone. Making a point to stand up and taking steps just in one place is useful, There are many easy to do exercises for home available on net. If possible, walking up and down stairs is an option.
Any aerobic activity that one does using lower part of back and legs is good for this purpose. Usually aerobic activity is something that you can sustain for a long time, even more than an hour easily.
When you involve children and fun elements added, then physical activity suddenly becomes more interesting. Try to innovate different physical ways of interacting with children. Even a pillow fight is better than computer games.
Take part in house activities – washing, cooking, sweeping etc.
Using a simple step measuring app like pedometer motivates many people.
Yoga is good for the mind but usually burns very little calories.

4. Fruits – These are loaded with detox elements including vitamins, minerals, and flavonoids. They have fewer calories and even diabetics are free to use fruits in right proportion. For example, one banana has 100 calories compared to 350 Kcal in a samosa.

All Indian fruits are considered good and healthy from calorie and diabetes point of view.
Try eating at least 3 portions (1 portion is equivalent to size of one medium sized banana or apple).
Eat them raw, and whenever possible with peel (chikoo, apple, etc.). Avoid extracting juice.
You can make a fruit salad with yoghurt, use chaat masala to make it more palatable.
Starting meal with a fruit will cut down calorie intake.
Use fruits as snacks.
Keep them again in places of easy access like dining table, TV etc.

5. Vegetables – These are again loaded with detox elements including vitamins, minerals and flavonoids. They have very few calories and even diabetics are free to use them unlimited (potato excluded).

Eat them raw whenever possible (Tomato, cucumber, carrot, lettuce). Avoid juice.
Beans, cabbage, gourds and other vegetables can be steamed.
Can make them attractive by making raita, adding chaat masala or adding them to any recipe.
Use at least one bowl of salad in each meal.

6. Good food, bad food

Good food – Make regular use of whole grains, sprouts, daals, fresh spices, homemade yoghurt, soya protein, non-vegetarian food.
Using fresh spices or green homemade chutney can make any healthy food tasty and interesting.
Bad food – Keep amount of certain foods to as less as possible for example, oils, ghee, butter, fried food, cheese, paneer, nuts, sweets, fruit juices. Anything that is ready-made, packed and commercially produced is bad for health unless proved otherwise, for example biscuits, farsan, chocolate, cakes, pastries, pizzas, sweets, cold drinks. All these are loaded with empty calories and are poor in nutrition.
Keep stimulants like tea, coffee, cocoa, chocolate, caffeine drinks, colas to as low as possible
Cooking methods – Try using oil free methods of cooking like, nonstick pan, broiling, steaming, and grilling.

7. Mind health (mens sana in corpore Sano)

Healthy mind and healthy body goes together. Stress, depression, anxiety and even the current boredom doesn’t help. Though many solutions available, one has to find his or her own comfortable way. The key is in doing it on regular basis life long.

Family – Spending good quality time with family/friends is perhaps the most popular and effective stress buster.
Yoga – the current fashionable thing.
Meditation – any proper method that works well with you.
Keeping busy – Try to keep busy mentally and physically. Activity that is considered meaningful by the person helps more. Any new hobby or a social work for a cause can go a long way to keep that mind at rest.
Trying to escape with alcohol, drugs, TV, computer games won’t help long term.

ANYTHING MORE

For more information call 7506420648 or contact us

www.dolclinic.com

(Dedicated to the prevention and early management of lifestyle diseases like obesity, diabetes, etc.)

References

Ref 1 – Oxford evidence Based medicine

https://www.cebm.net/covid-19/global-covid-19-case-fatality-rates/

Ref 2 – WHO figures

https://www.who.int/docs/default-source/coronaviruse/situation-reports/20200306-sitrep-46-covid-19.pdf?sfvrsn=96b04adf_4

Ref 2 – 14.8% in 80+ years Chinese

https://www.businessinsider.in/science/news/the-who-has-confirmed-that-the-coronavirus-death-rate-is-3-4-higher-than-earlier-estimates-older-patients-face-the-highest-risk-/articleshow/74467725.cms

The post Win the fight with Corona virus with immunity and fitness-7 easy steps first appeared on Dol Clinic.