WHAT IS CHOLESTEROL? : Everything you need to know!

WHAT IS CHOLESTEROL? : Everything you need to know!

Cholesterol is a sterol of importance in the body. The name cholesterol is derived from a Greek word meaning “solid bile.”

 About 1 gm/day Cholesterol is synthesized in the body. All tissues synthesize cholesterol largely it is synthesized in liver. Other tissues that produce cholesterol are adrenal glands, skin and intestines.  Adult brain cannot synthesize cholesterol but the brain of a new born baby can. However cholesterol is present in large amounts in the adult brain.

Cholesterol in skin is associated with synthesis of vitamin D by UV light and in adrenal glands and gonads it is required for the production of steroid hormones.  It is also present in blood and bile (secreted by the gall bladder). Normal serum cholesterol level in adults is 150-240mg /100ml.

 At birth serum cholesterol levels are low and it increase with age. However it has been found that serum cholesterol levels decrease again after about 50 years of age. Sex and race have little effect on cholesterol levels and in case of women the level of cholesterol is increased just before and decreased during menstruation.

WHAT IS LDL (Bad) AND HDL (good) CHOLESTEROL?

Cholesterol from diet is digested and absorbed from intestines along with other fats it is transported via transport proteins called lipoproteins- chylomicrons and very low density lipoproteins (VLDL), low density lipoproteins (LDL) and high density lipoproteins (HDL). 

LDL carries 70% of total cholesterol and carries it to the various tissues and cells in the body. 

HDL cholesterol on the other hand transports cholesterol from cells to the liver for degradation, performing a scavenging action. Thus, LDL cholesterol is the bad cholesterol and HDL cholesterol is the good cholesterol.

HOW DOES CHOLESTEROL AFFECT US?

Cholesterol synthesized in the body is enough to perform required function. Cholesterol through diet is basically found in animal sources and should not exceed 300gm/day.

Decrease in serum cholesterol level below normal is called hypocholesterolemia and is seen in pernicious anemia, hemolytic jaundice, malabsorptive syndrome, wasting diseases and acute infections. Increase in serum cholesterol level above normal is called hypercholesterolemia and is seen in case of jaundice, liver disorder and diabetes.

High cholesterol i.e. hypercholesterolemia is a risk factor for coronary heart diseases (CHD). Coronary heart diseases occur as a result of decreased blood flow to the heart and the main cause is atherosclerosis of the most inner layers of the arteries supplying the blood to the heart. It can be fatal leading to heart attacks. This atherosclerosis occurs due to high cholesterol in the blood especially LDL and VLDL cholesterol.  High HDL cholesterol does not pose any threat instead it has shown positive effects and helps lower the LDL cholesterol.

HOW TO MANAGE YOUR CHOLESTEROL LEVELS?

The main reason for increase in incidences of hypercholesterolemia and heart problems is the high risk lifestyle of the present times. Obesity, lack of exercise and sedentary lifestyle, smoking and alcohol, high blood pressures and diabetes are all interconnected with hypercholesterolemia.

Diet plays a very important part especially the type and amount of fat .Large amounts of fat in diet (especially saturated fat) increases level of cholesterol by increasing its synthesis in the body.  Sources of saturated fat include butter, ghee, vanaspati, dalda, beef, cheese, margarine hydrogenated fat and coconut oil. Replacing saturated fat with oils has been found to prevent rise in cholesterol levels and also lowers cholesterol in people with high levels.

 Large amounts of carbohydrates in diet especially simple sugar and sugar products, refined flours, baked products etc. also raises serum cholesterol levels. Complex carbohydrates like dietary fiber reduce cholesterol levels by eliminating it through feces.  Soluble fiber found in fruits, oats vegetables, whole grains, beans are recommended.

Certain B-complex vitamins like vitamin B₃ (nicotinic acid) and vitamin B ₆ (pyridoxine) in large doses have been found to lower cholesterol. Found largely in fruits, vegetables, meat poultry, wholes grains lentils, organ meats, eggs and milk.

Eggs are rich sources of cholesterol but eliminating it from the diet is not a wise step because eggs are also the source of high biological value protein. In addition it also contains omega 3 fatty acids and lecithin which help lower risk of hyperlipidimia and heart disease. Therefore discretion while eliminating foods is important.

Omega 3 fatty acids help protects from harmful effects of hypercholesterolemia and heart disease by increasing the levels of HDL cholesterol (good cholesterol). Due to it antioxidant and anti-inflammatory properties it prevent oxidation thereby delaying progression of atherosclerosis.  Further it controls blood pressure and blood glucose levels which indirectly affect cholesterol levels in the blood. Sources of omega 3- flax seeds, olive oil, fishes, organ meats, walnuts, almonds, peanuts, egg s etc.

Soy proteins contain phytoestrogens which offer protection against atherosclerosis and heart diseases. It also lowers cholesterol levels. A daily intake of 25gms of soy proteins is recommended for cholesterol lowering effects.

Lastly, exercise of any form for one hour at least three days a week   brings about a positive change in diabetes, obesity, blood pressure, and hypercholesterolemia.  To sum it up , remember -

“For a good heart

Exercise,  be it a start

Say no to cheese and tarts

Fruits and veggies are for the smart”

TO HEALTHY LIVING!!

SYNDROME X: An eXploit of our lifestyle.

Also known as syndrome X or more appropriately dysmetabolic syndrome, for all there is but havoc. It is not a disease or a disorder but a cluster of conditions-Increased blood pressure, high blood sugar levels, excess body fat specifically around the waist and abnormal cholesterol levels, all together.

 Following criteria qualifies the existence of syndrome X. these have been accepted by various health organizations like American heart association(AHA) , international diabetes federation, international atherosclerosis society and international association for the study of obesity

·         Abdominal obesity (excessive fat on the stomach and waistline)- waist circumference of 90cm or more in males and 80 cm or more in females.

·         Serum triglycerides more than 150mg/dl

·         HDL cholesterol (the good cholesterol) – 40mg/dl or lower in males and 50 mg/dl or lower in females.

·         Blood pressure more than 130/185 or more both in males and females

·         Fasting blood sugar of 100mg/dl or more

People with metabolic syndrome, once recognize should start taking required measure to prevent its progression to more serious diseases like heart diseases ( congestive heart failure), stroke and diabetes. Persistent high levels of above metabolites gradually compromise and jeopardize other organs like the liver and kidneys.

Why Does This Dysmetabolism Occur?

Primary and the most prevalent cause are obesity and physical inactivity. Metabolic syndrome is largely associated with android obesity (excess fat around the abdomen and waist) rather than gynoid obesity (excessive fat around hips). Other reasons can be-

·         Age- People over age of 40 are at risk

·         Genetic predisposition

·         High carbohydrate foods and diet

·         Insulin resistance- diabetes mostly type 2

·         Gestational diabetes (women having diabetes during pregnancy) 

·         Post-menopausal women and women with polycystic ovarian disease

·         Liver diseases- non alcoholic fatty liver, cirrhosis

·         smoking

How to Correct This Dysmetabolism?

The goal of the treatment is to prevent the development of diabetes and cardiovascular risk. Life style modification is the preferred treatment.  Following four changes should be kept as a goal to get started.

·         Eat right – diet is a very important tool to prevent the progression and reduce the risk, because we are what we eat.

·         Get active- 30 minutes of exercise at least five times a week. Walking is the first step to get moving. If continuous exercise or walking is not possible the break it up into small session of 10 minutes.

·         Lose weight- most of the problems will disappear once you start losing weight. So, strengthen your wills to shake it off.

·         Take medication – medicines to control pressure, blood sugar and cholesterol may be prescribed in certain cases, take them regularly without fail.

With a rise in cosmetic surgeries, liposuction, a surgical procedure of removing chunk of fat, is available.  However it doesn't offer any benefit over the levels of cholesterol, blood pressure and insulin resistance. Dietary control and physical activity are the preferred course of treatments yielding better results.

Diet and Metabolic Syndrome

The prevalence of metabolic syndrome is very high in United States and the South Asian countries are also not far behind it. ( South Asian countries include- India, Bangladesh, Pakistan , Afghanistan, Bhutan, Srilanka, Maldives, Nepal, Iran) substantial cases are reported in India, with higher rate in males compared to women. With a rise in cases of metabolic syndrome seen all around the world, awareness and interventions to control it have also geared up.

Eating a balanced diet with a proper amount of physical activity can erase all grave problems.  There mentions of various diet that tend to help combat this perilous enemy like The DASH (dietary approaches to stop hypertension) diet yields good results to bring down weight and control blood sugar  both of which reflects positively on the blood pressure.

Then we have The Mediterranean diet rich in olive oil, optimum proteins from chicken and fish and minimal carbohydrates, earn good results and have been proven to be beneficial.  Following in the list we have The Asian diet endorsing whole grains, fruits, vegetables and pulses, with occasional meat and sweets.

 To ease the matters, I have culminated the good of all these diets and compiled a simplified diet (I shall name it SMB- healthy eating diet). The highlights of this diet are-

·         4-5 different types of fruits and vegetables should be the part of the meal everyday. These fruits and vegetables should be of different colours and variety.  As they say,  “more the merrier”.

·         Cereals and pulses (all types) should be included daily. Whole grains and cereals should replace refined flour products.

·         Milk should be a very essential part of the diet, preferable low fat or skimmed. Milk is a good source of calcium and calcium aids in weight loss.

·         Eggs (everyday) and poultry and meats should be very well included in the diet but 2 times a week. Red meat and beef should be avoided as much as possible.  

·         Oils, vegetable oils preferably, should be used wisely. Choose healthy oils like rice bran, olive oil etc.

·         Sweets and sugar should be discouraged as much as possible.

Every problem has a solution. The damage to our bodies can be always repaired but only if we are ready to make amends necessary for it.

         “Cholesterol and sugar, raising my pressures systolic,

           Oh my sweet Heaven’s!  Disorder this is metabolic 

            Amends I will make, strong and stoic,

            A life I shall live of health and frolic.”

To healthy living!!

                                                                                 

The Liebster Award Nomination

Hello dear friends and readers

Today’s post is not my normal post on health. I was nominated by Kristelle (writer of the blog forever dreaming) for the Liebster Award! It is all about highlight small blogs (200 followers or less) that you think need more support. Kristelle, thanks for nominating me, means a lot. I read your posts, interesting is the word. Keep up the good job, wish you all the luck. I am touched and grateful for your appreciation. It is a great boost for me to keep on continuing writing.

The rules for this Liebster Award are simple:

1. Thank the person who nominated you

2. Answer the questions given by the nominator

3. Nominate another 11 bloggers (with 200 or less followers) and link them

4. Create 11 new questions for the nominees to answer

5. Notify all nominees by social media/blogs

Below are the answers to the questions proposed by my nominator (forever dreaming). I enjoyed answering them; I hope you all enjoy them reading too.

1)      What is your dream career/job?

I studied science, specializing in nutrition but my dream is to be a writer, mostly fiction stories and poems is what I want to write. I love to write, it gives me peace. I feel words are the powerful and most potent way of expressing your thought, and feelings. I am an avid reader and it has always inspired me to try my hand at writing. I hope someday I can.

2)      What is the first thing you do when you wake up?

I am a total fan of tea; therefore the first thing I do when I wake up is make myself a cup of tea. The aroma of the tea concoction brewing is enough to stimulate my senses and arouse my thoughts.

3)      What is you ultimate holiday destination?

Unlike others I don’t have one but two destination I would love to visit. Firstly, I want to visit all the Disney park in the world (I love amusement parks and have been dreaming to visit them since I was a child.) secondly, I am a big fan of European classics especially romantic novels by Jane Austen, Emily Bronte and many more so therefore if ever I get a chance Europe is the place I would love to go to.

4)      What is your all-time favorite book/genre?

I love mysteries and thrillers. I have many favorite authors but my all time favorite are books by Agatha Christie. The reason I love her books is because the crimes and mysteries are solved are not based on proofs or evidences but pure human behavior and psychology.

5)      Describe yourself in 10 words or less?

10 words are less to describe me nevertheless I like the challenge. i look at myself as full of life, happy go lucky kind of girl.

6)      What bands/artists do you love and what are your favorite songs by them?

I like many bands like linking park, maroon 5 artists like Adele and Taylor Swift, Atif Aslam, Avryl Lavigne. It is difficult to state a favorite though. 

7)      If you could have one wish, what would it be?

Well my one wish is that I become a writer I want to be.

8)      What made you want t start blogging?

Firstly, it was my love of writing and secondly, I wanted to use my knowledge and everything I have learned to help people in the way I can. I compile my post and use my poetic side to compose small rhymes which will make understanding easy and fun.

9)      If you were trapped on a deserted island, what 3 things would you take and why?

This is an interesting question and I have never thought about it before. I did now thanks to you. Three things I would take is books to read so I don’t feel alone and lost, a diary and pen (which will be my friend to share my thoughts) and a picture of my son, because he is one person I can never imagine my life without.

10)   Describe your favorite food without actually using the name of it?

A conical base containing dark brown mounds of frozen delight sprawled with chips and nuts. That’s my favorite.

11)   If you could spend the day with one person (dead or alive, famous or not) who would it be, why and what would you do together?

One person I would love to spend my day is again my son, because I love him the most in this entire world. I would go shopping with him buying toys and clothes for him, enjoy ourselves in the park (he loves to slide and I love to watch him happy) eating his favorite pizza and ice creams. We would go on a drive on my Scooty, he loves it when I drive fast. That is how I would like to spend my day, starting with his smiles and ending with the same.

Now in my turn to nominate the blogs I nominate and I am sure I have done well. I hope I have given the same motivation that I received with the whole process. Blogs I like to nominate for the award are as follows-

 1. Things that I Think To say

2. An Author's Inspiration

3. Casual book Reviews

4.ticklemebear

5.Info to Read

6.Blog free Widgets

7.Amazing Stuffs

8.truth.from.behind.the.cutain

9.Storywala

10.Bubble Ink

11. The Learner

                                                         My question for the nominees

1)      What is your biggest dream in life?

2)      Why did you start blogging? What inspired you?

3)      If you have to change one thing about you, what would that be?

4)      Which is your favorite place in the world and why?

5)      If you are granted three wishes, what would you wish for?

6)      Name three authors you like and why?

7)      Given a chance to change something in your life, what would you change? It can be anything an experience, a decision etc.

8)      Tell us about yourself that makes you different from others?

9)      Given a chance to change this world, what three things would you do to make this world a better place?

10)   Describe an experience which changed your life, for good or bad?

11)   Where do you see yourself ten years down the line?

Thank you, once again, for appreciating my work, today I feel my efforts have not gone in vain. I specially thank my readers to encourage my efforts and wish luck to my fellow bloggers.

To healthy living! And

Happy blogging!

THE WEIGHT: DOWN AND UNDER

Weight is a relentless and a taxing concern, both for those laboring to lose as well as those struggling to gain it. The ‘No pain no gain’ adage works reversibly when it comes to weight, it’s the losing that becomes painful than gaining.

Nevertheless, a small percentage of populace toils to gain weight, probably to bulk up their tiny frames or simply to be healthful. I am sure most of us would presume them to be opportune for not adding up those extra pounds and eat to delight.  Unfortunately, as too much of weight has its perils, being too thin is not free of repercussions.

Most of the times being underweight is a symptom of an underlying disease, therefore it is important to medically assess it. A low body weight is a sign of being undernourished and at the risk or several deficiencies which hamper body functions.

Who Are At Risk?

·         Children and teenagers.

·         Women with multiple pregnancies.

·         People who are recuperating from an illness or suffering from diseases like diabetes, cancers, hyperthyroidism etc.

·         People who excessively diet or are suffering from eating disorders like anorexia and bulimia nervosa.

·         People suffering from psychological and emotional stress which can affect eating patterns.

·         People with Suppressed endocrine function.

·         People who are highly active but have lower food intakes.

Most people are natural small and have faster metabolic rates which make it difficult to put on weight. To clear, weight is not just a, measure fat but also the muscles mass, bone density and fluids in the body. The aim should be to increase the muscle, strengthen the bones and not cram our bodies with fat.

Most of the times people trying to add up extra pounds to make up on a sports team or to fulfill criteria for specific jobs etc, resort to eating high fat food and junk foods. This may or may not help in the pursuit but will definitely prompt complications of diabetes, blood pressure, bad cholesterol and many more.

So, What Should Be Done?

First and foremost, if you are serious about gaining weight the most important thing is to not skip any meal under any condition. Secondly, meals should be properly spaced and taken on schedule, not randomly at any time.

 People who are underweight general lack an interest in eating and should be motivated to eat. Favorite foods, and foods that can e easily eaten on the go, ready to pop up while working are good options like nuts, pop corns, biscuits made from grains instead of refined flour. Eating is important to gain proper weight, even when not hungry.

An additional 500-1500 kilo calories  is required to propel an increase in weight. These calories can be added to the diet as in between meal snacks. For example if the requirement of an individual is 2000 kilo calories, an additional 1000 kilo calories should be added in the form of snacks between meals.

The quantity of food or portion size should be increased gradually and not all at once. Large quantities of food, all of sudden, can be difficult to eat as well as cause gastric discomfort. This can impact negatively and discourage from carrying on.  

What Foods Should You Eat?

1)      Go for whole grains varieties of breads, pastas and noodles, biscuits and cereals as they are full of fiber and goodness of various nutrients. Multigrain products and those made from semolina, bran and oats are excellent alternatives too.

2)     Fruits and vegetables should be in your meals 3-4 times a day. Pick dense fruits and vegetables like potatoes, peas, corn, carrots, cauliflower, cabbage, bananas, mango, berries, pears, apples, pineapples and dried fruits etc.

3)     Add generous amounts of healthy oils like olive oil, palm oil, canola oil, safflower oils, sunflower, groundnut, rice bran oil and coconut oil. However avoid margarine and hydrogenated oils found in packed foods and snacks as it is low quality fat that is injurious to the heart.

4)     Have good amount of proteins as they are accessory to building up muscles. Soy beans, peanut and peanut butters, cheese, chicken, fish, milk, whey proteins supplements, soy milk are few options to choose from.

5)     Drink milk daily but make sure it is not fat free or skimmed but whole fat milk and also indulge in other milk products like cream, cheese, yogurts, curds, puddings, custards and shakes.

6)     Nuts can be great snacking options. They are full of fiber, fat and proteins. It also contains heart healthy omega 3.  All nuts are good and effective; a mix bowl is a great option.

7)     Eat an Egg every day - a whole egg comprising of both the yolk and white, provide necessary calories, proteins and other vital nutrients as well as good cholesterol. 

8)     Go for accompaniments like Jams, jellies, spreads, mayonnaise, honey, pickles and various sauces and dips that will make eating interesting.

After diet, Exercising is equally important for gaining weight as it is to lose. Exercise your muscles daily, to build them up but care should be taken that all the muscles in the body are worked out. Perform complex and compound exercises like-

·         Pull ups, push-ups, Squats and Dips

·         Dumb-bell presses , dead-lifts, bench presses

Lastly, it is important to get adequate rest and Sleep; at least 8-9 hours daily as Sleeping will help muscles to grow.  This is easy and I guess can be achieved effortlessly. If you are not careful about your sleep it will definitely reflect upon your health.  Sleeping is as important to body as eating so don’t neglect it.

I have complied list of foods that can be ideal snacks with providing up to 500 additional calories.

·         A heavy breakfast of eggs and bread butter/peanut butter or jam along with a glass of milk or tea. I specify, ‘eggs and bread butter’ not ‘or’.

·          A glass of Milk shake (banana, mango, apple, custard apple), an hour or two after breakfast, made from 150 ml milk and two banana/ one big apple or mango.

·         Mixed fruit bowl, or orange (2), grapes or pineapple, carrot or tomato, whole or as juice along with lunch. A bowl of mixed fruit or vegetable salad. Try to double up the amount of food you eat in lunch.

·         Buttermilk or yogurt or curd during or after lunch helps with extra calories.

·         Cheese pizza, cheese sandwich with tea or during tea time. Multigrain biscuits at least 4 will also do with tea. If you are not a tea fan go for a glass of juice, unstrained or a protein shake.

·         A little later in evening pop up some nuts and dried fruits like almonds, walnuts, raisins, dried figs, apricots, pistachio, cashews,  peanuts, groundnuts  etc. 5-6 of at least three different nuts and dried fruits  or a mix bowl of all.

·         A salad, fruit and curds along with a proper dinner.

·         Before sleeping or bedtime a dessert in the form of porridge or custard, pudding. If not, a fruit and glass of milk can suffice.

I hope this sample plan can help you work out your diet and help you achieve your goals. To sum it up all, 

“Eat and you will be well,

But Healthful be it, I tell.

Don’t skip or stall, eat at every bell,

The tiny you, I promise will swell!”

(Also read the article on how to choose healthy oils-Not that fat!)

THE DEADLY SWINE FLU

By 15 February 2015, the deadly swine flu virus infected 6289 people and claimed 485 lives in India.  The reason of this severe outbreak of swine flu virus is thought to be the coldest winters experienced by India in last 20 years.  It makes us wonder what swine flu is, and if as the name suggest it is for swine’s (pigs) then why are we humans under attack?

What Is Swine Flu?

Swine flu (influenza) is caused by swine flu virus which earlier infected only pigs. There were minor cases of cross contamination, as in infection by human influenza virus in swine or pigs or swine flu virus infection in humans. However this was limited only to those humans who came in direct contact with the pigs.

First reported case of swine flu in humans was in Mexico in 2009, which then spread all throughout the world. The infection was so widespread that WHO called it a Pandemic.

The swine flu virus that infects human is H1N1 virus, a mutation of the swine flu virus infecting pigs. 

The name ‘H1N1’ virus is based on two main surface agents in the virus i.e.

·         H1- hemagglutinin type 1

·         N1- neuraminidase type 1

 Why Did It Start Infecting Humans?

A pig can get infected by several viruses-bird flu, human flu or swine flu virus. It serves as a mixing ground for several viruses at the same time. When these virus replicate, the RNA of these viruses intermingles and new variant forms are created. The eight stand RNA of H1N1 virus contains one strand derived from human influenza virus strain, two from avian (bird) flu virus strands and five from swine flu virus strands.  This is known as Antigenic shift.

Now, the viruses in it selves also undergo minor alteration, which are gradual and occur over the period of years. These alterations change the basic characteristics of the virus. This phenomenon is known as Antigenic drift.

The newest swine flu virus strain infecting humans is H3N2v. the ‘v’ in the name indicates that the virus is a variant, which originally infected only pigs.

What Are The Symptoms To Look For?

Swine flu develops after 3 days of exposure and lasts up to 10 days. An infected person is contagious (i.e. can spread infection to other) for 10 days. Symptoms of swine flu are similar to seasonal flu and therefore can go unnoticed.  

·         Cough, sore throat

·         Runny or stuffy nose

·         Body aches, headaches

·         Chills and fever (100⁰F or more)

·         Fatigue

·         Vomiting and diarrhea

Swine flu can complicate conditions like diabetes and asthma. Severity of symptoms can predispose conditions like pneumonia and respiratory failure.

Who Are more likely to be infected  ?

Swine flu spreads as an epidemic affecting all humans but people who are mostly likely to be infected are:-

1.      Pregnant ladies or women who have recently delivered (two weeks likely).

2.      Children younger than 5 years of age.

3.      Older people above 65 years of age.

4.      People with chronic diseases like asthma, heart diseases, diabetes, obesity, kidney and liver diseases and people who are HIV positive.

5.      People who are hospitalized and already ill.

      How Is Swine Flu Diagnosed?

Investigation of swine flu involves identifying specific antigens associated with swine flu virus. Not all laboratories and hospital can do this test, only highly specialized laboratories perform it.

How Is It Treated?

Drugs are used to relieve symptoms. Antiviral drugs prescribed are - Oseltamivir (Tamiflu) and Zanamivir (Relenza). Our normal Antibiotics don’t work in case of swine flu because the source of infection here is a virus and not bacteria.  however the virus is likely to develops resistance to these drugs when used more and more.

If you are suffering from this deadly flu, keep yourself hydrated with water and liquids like soup and juices. Take sufficient rest and sleep as much as possible as sleeping helps to strengthen our immune system and helps fight infection faster.

Other treatments that can be helpful is use of nutritional medicines i.e. supplements which will support the body by giving necessary boost to overcome this ordeal. These nutritional supplements have a chance to work as they complement our innate buildup. These nutritional supplements strengthen the mucosal barriers of the respiratory tract and digestive tract, which is a prime site for infections to start and viruses to enter. 

The supplements that can be used are-

·         Whey protein supplements – as proteins do all the building and maintenance work around the body.

·         Colostrum's supplements- colostrum is the yellowish secretion found in the first of mother’s milk and is considered to be nutritionally dense and a nectar for the baby as the compounds in it builds up the child’s immunity and protects from all sort of exposures. Research shows that these supplements are 3 times more effective than vaccine.

·         B-complex, vitamin C and iron supplements.

What Precautions Will Stop Swine Flu From Spreading?

1.      First and most important, is to be well informed so that we can fight it together and well.

2.      Maintain proper hygiene and sanitation. Wash hands thoroughly with soap or alcohol based sanitizers.

3.      If you are ill, better stay at home and rest. Avoid crowded places and social circles.

4.      When sneezing or coughing cover your mouth, because droplets of coughs and sneezes are the sure shot way in which these viruses travel and infect others.

5.      If anyone in your family is ill, all should not get involved in caring for that person but a single person should be appointed and other family member should minimize their contact.

6.      Even if you have slight cold and fever, get it checked by doctor and start treatment as soon as possible. Do not neglect any health issue especially in children and elderly.

7.      Refrain from eating out especially roadside foods, which are left uncovered and open for virus to infect.

8.      Keep your surroundings clean and hygienic and get yourself vaccinated. 

Falling ill may not be in our hands but we surely can try to protect ourselves as well as equip ourselves to fight if time may come, for ourselves and others who may need our help.

To healthy living!

 (also read the post on - 10-foods-that-help-during-swine-flu)