Walking—a ‘magic pill’ for all seasons

By Bodhi Shri
Due to changing food habits and all pervasive sedentary lifestyle, and sometimes due to our genetic pre-disposition, we succumb to various lifestyle diseases, such as diabetes, heart diseases and cancer. New means of transport like scooter, motorcycle and car have significantly decreased our physical activity, contributing to obesity epidemic in well of sections of the society.

Compulsively caught into the rat race of life, we normally tend to take our health for granted. We might hate pressures of deadlines, but the practical reality is that they are imperative in the modern competitive world. One just cannot wish them away. We have to be on the move constantly and the work-related stress fully takes its toll and we become even more vulnerable to several chronic diseases.

Nearly 11 crore Indians were believed to be suffering from lifestyle diseases in 2012. This figure is expected to double during the time span of next 15-20 years. The worst and shocking part of the news is that most of these people are not even aware that they are living with a serious health risk. In case of people with heart problems, a majority of them are either not aware of it or continue to live in utter denial of the severity of their condition. Ironically, 50 percent of people having symptoms of diabetes do not think that they have any serious health problem. They come to know of the debilitating disease only when they develop some serious complication. But by the time it becomes too late. Their heart, eyes or kidneys might have already borne the brunt of your ignorance or carelessness.

There is a ‘magic pill’ that works wonders in saving people from life style diseases in all seasons in all age groups and genders. The best part is that it doesn’t cost anything. This magic pill is walking. It can indeed reduce a person’s risk of getting cancer by 20 percent, heart disease by 30 percent and diabetes by as much as 50 percent. Studies have shown that brisk walking for just 35 minutes a day at least five days in a week can bring tremendous health benefits.

Walking has been scientifically shown to reduce symptoms of diabetes and depression. It also has the effect of increasing bone density to keep them strong. If one cannot due to old age or some other reason devote 35 minutes a day, the finding is that as little as one hour of walking per week can also have good effect on the heart disease risk. Researchers have also found that regular walking can also reduce pain for people living with arthritis causing joint pains by 24-32 percent.

It is never too late to start. Even if you have not done enough walking until now, you may decide to start it now. People in big cities have developed a sort of car mania. You can at least avoid using cars when you want to go to the ATM or to drop off your kids or for buying groceries .The use of cars is increasing the pollution in the air again causing harm to our health. Thus walking is good for the health of environment too. So begin walking today. You will never regret the decision.

Twelve Benefits of Walking

Cancer: You can reduce your risk of breast & colon cancer by 20 percent
Heart Disease: You can reduce chances of heart diseases by 30 to 40 percent
Stroke & Diabetes: You can save yourself from type two diabetes ( age related) and stroke to the extent of 50 percent.
Depression & Anxiety: Walking helps in improving the mood and relieves from depression and anxiety.
Joint Pain: Walking reduces joint pains and swelling that becomes a natural outcome of arthritis
Obesity: You can improve your metabolism and reduce body fat and succeed more in weight loss by this compared to other aerobic exercises.
Aging: One palpable advantage of walking is it helps in delay aging as metabolic as well as hormonal system remains toned up
Blood pressure: Walking helps keeping blood pressure in check by reducing bad cholesterol in blood stream
Brain power: Walking increases blood flow and helps carrying oxygen to the brain. This automatically tones up the brain power and memory.
Sexual Health: Brisk walking improves performance in bed and reduces risk of impotency.
Miscarriage: Regular walking lowers not only the risk of gestational diabetes and also prevents from miscarriage by lowering hormonal fluctuations.

Walking Improves Memory Also

According to a study on adults aged 55 or older published in the Proceedings of the National Academy of Sciences, one year of moderate physical exercise (walking 40 minutes a day, 3 times per week for a year) can increase the size of the brain’s hippocampus by 2 percent in adults aged 55 and more, leading to an improvement in memory. Also, walking three times a week may improve memory in older adults and help prevent mental decline as people age. Hippocampus is brain's memory processor that starts shrinking during middle age. The study recruited 120 older people who didn’t exercise regularly. The group with walking was found an average growth of 2 percent in the hippocampus compared with when they began, while the group which continued with their earlier habits suffered more than 1 percent shrinkage in the same region.

(Note: The article was first published in Lokayat magazine (March, 2013 issue)

Fruits and Vegetables do not Give Sufficient Vitamin B-12

By Neeta Jain

This is wrong to assume that eating fruits and vegetables can give you all the necessary B-vitamins. This is especially true for vitamin B-12 so necessary to keep you energetic, agile and away from anaemia. The deficiency results in irreversible nerve and brain damage.

The B-vitamins have multiple functions including increasing the rate of metabolism. This results into healthy skin, hair and muscle tone. They also enhance immunity thus increase capacity to fight diseases and improves functioning of the nervous system. By promoting cell growth and division, including that of the red blood cells, they help prevent anemia. They also reduce the risk of pancreatic cancer – one of the most lethal forms of cancer– but when consumed in food rather than in tablet form.

The B-vitamins were once thought to be a single vitamin, referred to as vitamin B. Later research showed that they are a group of chemically distinct vitamins that often coexist in the same foods. In general, supplements containing all eight are referred to as vitamin B-complex. Individual B vitamin supplements are referred to by the specific name of each vitamin like Thiamine (B1) Riboflavin (B2) Niacin (B3), Pentothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Inositol (B8), Folic Acid (B9) & Cyanocobalamin (B12).

All B-vitamins are water-soluble, and are dispersed throughout the body. Most of them must be replenished regularly since any excess is excreted in the urine. This can result in the urine produced being a bright green-yellow colour.
  Nutritionists maintain that a balanced diet that includes 5 daily servings of fruits and vegetables, as well as grains, gives most people with all the B-vitamins they need. But many people do not eat enough fruits, vegetables, or other healthy foods to get the recommended amounts. The National Academies of Science (NAS) recommends that adults over the age of 50 take B vitamin supplements, or eat foods enriched with these vitamins, in order to prevent deficiency. Smokers can reduce their risk of lung and pancreatic cancer by getting sufficient B-vitamins.

Women who are pregnant or breast-feeding need more folic acid than others. Women of childbearing age who can become pregnant should consume at least 400 micrograms of folic acid daily through dietary supplements and fortified foods, in addition to a diet containing folate-rich foods, to help prevent certain birth defects in their children.

Niacin (nicotinic acid) displays potent effect of reducing bad cholesterol ‘LDL’ and triglyceride and elevating good cholesterol known as HDL. Niacin has also been shown to help reverse hardening of the arteries and decrease incidence of heart disease and its associated deaths.

In contrast to other water-soluble B vitamins, Vitamin B12 (cobalamin) it is not excreted quickly in the urine, but rather gets stored in the liver, kidney and other body tissues. Vitamin B12 is crucial for the proper formation of red blood cells, as well as the health of nerve tissue. The classical vitamin B12 deficiency disease is pernicious anaemia, a serious disease characterised by large, immature red blood cells. Also the deficiency results in irreversible nerve and brain damage. A deficiency often manifests itself first in the development of neurological dysfunction that is almost indistinguishable from senile dementia (deterioration of intellectual faculties, such as memory, concentration, and judgment) and Alzheimer's disease (a disease marked by the loss of cognitive ability).

  Many patients of Alzheimer's actually suffer from a vitamin B12 deficiency. Their symptoms are reversible through effective supplementation. A low level of vitamin B12 has also been associated with asthma, depression, multiple sclerosis, tinnitus, diabetic neuropathy and low sperm counts. Clearly, it is very important to maintain adequate body stores of this crucial vitamin.

Apart from creating red blood cells and keeping our nervous system healthy, we also need vitamin B12 in order to be able to absorb folic acid. Vitamin B12 also helps to release energy.

The amount of vitamin B12 actually needed by the body is very small, probably only about 2 micrograms per day. Unfortunately, vitamin B12 is not absorbed very well therefore large amounts need to be supplied through diet or supplementation. The richest dietary sources of vitamin B12 are liver, especially lamb's liver, and kidneys. Eggs, cheese and some species of fish also supply small amounts, but vegetables and fruits are very poor sources. Several surveys have shown that most strict, long-term vegetarians are vitamin B12 deficient.

Fortunately, oral supplementation with vitamin B12 is safe, efficient and inexpensive. Most multi-vitamin pills contain 100-200 microgram of B-12. The actual absorption of B12 is also a problem with supplements. Some physicians recommend monthly injections of vitamin B12 to maintain adequate levels in the elderly and in patients with a diagnosed deficiency.

Researchers from the Nutrition and Food Research Institute in Zeist, Netherlands, found that lack of vitamin B12 during the formative first six years of life could result in long-term reduced cognitive function. Some drugs including those given to treat diabetes can also lead to serious vitamin-B12 deficiency.

(Note: The article was first published in 'Lokayat' magazine (February, 2013)

How to Keep Prostate in Good Health ?

Vinod Varshney

Prostate problems are increasing due to a sedentary lifestyle and poor nutrition. There are many easy tips to avoid prostate dysfunction early in life.

Most men face the problem of prostate dysfunction as early as 40 years though these days even younger men are being afflicted with this problem. Prostate is a gland about the size of a walnut which is a part of the male reproductive system. It wraps around the tube that carries urine out of the bladder and is situated between the rectum and the urinary bladder. The prostate’s most useful function is producing an alkaline fluid for the protection and transportation of the human sperm.

  The two most common problems with prostate are its enlargement and its getting inflamed with some bacterial infection. When the prostate gets enlarged, it leads to difficulties in proper urination. The flow of urine is poor and remains incomplete; dribbling occurs even after it is over. Many a times this is a cause of embarrassment. During the night a person with an enlarged prostate feels the urge to urinate several times thus disturbing his sleep.
  The reasons for a prostate getting enlarged are largely age or hormone related but sometimes it could also happen due to an infection. Enlargement is also taken as an early symptom of prostate cancer. One should be wary of this as prostate cancer is quite common. Therefore, health experts advise a routine annual PSA test to rule out any such eventuality. If this test is clear then the enlargement is considered benign (non-cancerous) and can be treated with medicines and exercises of the pelvic region. Medicines help shrink the prostate and relax the muscles near the prostate for easy urination. However, sometimes the symptoms get so aggravated that it becomes difficult to pass urine. Sometimes the problem takes the shape of involuntary urination (incontinence). In both types of problems---total stoppage or incontinence--- the solution involves inserting a catheter in the urethra to remove the urine.

  Change your lifestyle for a healthy prostate Surgery is ultimately recommended in such cases. Due to advancements in medical science, surgery has become less problematic and hospital stay has been reduced to just one or two days. However, sometimes it is also found that a few years after surgery the symptoms return. It is, therefore, useful to know how to avoid the problem. If certain changes are made in lifestyle then the onset of the problem gets delayed.
  Sometimes the problem of enlargement is because of prostatitis (inflammation of the prostate) which generally occurs due to bacterial infections. Along with obstruction in urine flow one can also have fever and chills or just pain. Sometimes one notices blood in the urine. Antibiotics are given in such a condition. Normally, if a full course of antibiotic is taken, the problem gets resolved. But sometimes the infection occurs repeatedly. This situation is harder to treat. Antibiotics have to be given for a longer period and patience is of essence in treating such a condition.
  There is one more prostate dysfunction called the Chronic Pelvic Pain Syndrome. It causes pain sometimes in the lower back, in the groin area or at the tip of the penis. Ejaculation also becomes painful at times. Such people have the urge to urinate frequently. This condition again demands patience for a complete cure. Cure can require both medicines and surgery. Early Detection is the Key  The worst problem related to prostate is its getting cancerous. Prostate cancer is the most common type of cancer in men the world over. Early detection is the key to fighting prostate cancer. For the sake of early detection a PSA blood test should be done routinely every year if one is above 40 years of age.
  Believe it or not but following a healthy diet and some exercises can keep the prostate in good health. The prostate remains healthy if there is good blood circulation to bring oxygen in this region. A sedentary lifestyle creates congestion and stagnation in the prostate.
  Foods rich in antioxidants and with low sugar and low fat content can protect against prostate woes. Food should be rich in omega 3 fatty acids, zinc, selenium and vitamins C & E. Prostate issues are also very commonly associated with zinc deficiencies. Unfortunately grains like wheat have less zinc due to modern agricultural practices which have depleted nutrients from the soil. So more often than not, people suffer from zinc deficiencies. Pumpkin seeds are rich in zinc and studies have shown that they can diminish chances of prostate enlargement. Similarly ginger and green tea act as good anti-oxidants.
  Workouts and aerobics help increase the blood circulation to the prostate and its surrounding areas. For this Kegels should be done regularly. And since prostate is involved in semen production having sex also becomes a healthy exercise for the gland.

Kegel exercises

Kegel exercises are good not only for strengthening pelvic floor muscles which support the bladder but they also help in a good flow of urine.
To do a Kegel exercise correctly, squeeze and release the muscles that you would use to stop urination or keep from passing gas.
Alternate quick squeezes and releases with longer
contractions---hold for 10 seconds, release, and then relax for 10 seconds. One should do 10-15 Kegel exercises two to three times every day..........

Useful tips to avoid an enlarged prostate

One should have a normal amount of vitamin D level in the body. Exposing the body to the sun can ensure this level. If the lifestyle or living accommodation do not allow any exposure to the sun, then it is better to have vitamin D supplements. Phytonutrients act as an anti-inflammatory diet. Tomato can be a good source for this. Diet should also have omega 3 fatty acids which are found in plenty in flax seeds, walnuts, sardines, salmon, tofu, soybeans and some dark green leafy vegetables. Regular exercise is very important for maintaining blood circulation in the prostate and its surrounding areas. 

More secrets of Stem Cells Revealed

Shinya Yamanaka and John B Gurdon were awarded this year’s covetous Nobel Prize which fetched them jointly $1.2 million for their ground–breaking research which offers a new generation of therapies against several hard-to-treat diseases such as macular degeneration.
It is known that all of us have developed from fertilised eggs that come from our mothers. During the first few days after fertilisation of an egg, known as start of conception, the embryo is nothing but a group of few immature cells. Each of these cells is full of potential to make an adult body, which consists of myriad types of cells, each one having different functions to carry out in the body. These immature cells evolved during the first few days of conception are called pluripotent stem cells. Pluripotent literally means the potential to develop into all types of cells that a body needs.
  As the embryo develops these pluripotent cells give rise to different types of specialised cells like nerve cells, muscle cells, liver cells etc -- each of them specialised to carry out a specific task in the adult body.
This journey from immature to specialised cell was previously considered to be irreversible. It was thought that the cell changes in such a way during maturation that it would no longer be possible to return to the immature (pluripotent) stage.
  But researches of these two scientists have altered this thinking when they proved by their experiments that this biological journey from immaturity to specialisation is reversible. 
This basically has become possible through introduction a few genes in the mature cells. Shinya Yamanaka discovered these genes that can reverse this journey from maturity to immaturity, from single function capability to all-function capability. 
  The discovery, published in 2006, stunned the world of geneticists. But the foundation stone of this was laid by John B. Gurdon as long back as 1962. He first showed in a classic experiment that the specialisation of cells is reversible. He proved that the DNA of the mature cell retains all the information needed to develop all cell types. He showed this by his experiment on a frog.
  These groundbreaking discoveries have completely changed the traditional view of the embryo development. So the textbooks were rewritten and new research fields emerged. By introduction of a few genes to reprogramme a specialised cell, researchers have got a new method to study diseases and develop new methods for diagnosis and treatment.
  It is not necessary to take pluripotent stem cells from freshly developed embryo, which had become quite controversial. Now cells can be taken from any part of the body. For example, the skin: and they can be turned into a pluripotent cells by introduction of a few genes and desired type of tissues can be regenerated to replace the diseased ones.
  Interestingly the British scientist who made such a breakthrough discovery was told by his schoolmasters that he was too stupid to study biology. At the age of 15, he was ranked last out of 250 boys who were studying biology with him. Similar was his performance in other science subjects. Sir John Gurdon himself revealed this and told media that the relevant school report card has been kept on his desk in the Gurdon Institute at Cambridge.
  Shinya Yamanaka’s scientific journey too has its own peculiarity. He was initially trained as an orthopaedic surgeon, but later switched over to basic research. He astounded the world by making pluripotent cells from the skin of a mouse.  This research is now being used to regenerate retina to replace the damaged one to restore eye-sight.

Gurdon’s teacher had told he was too stupid to study biology

Gurdon’s teacher in Eton Mr Gaddum, basically a curator, but given the responsibility to teach science to the weakest students had written in his report card in June 1949 like this:
  “His work has been far from satisfactory. His prepared stuff has been badly learnt, and several of his test pieces have been torn over; one such piece of prepared work scored 2 marks out of a possible 50. His other work has been equally bad, and several times he has been in trouble, because he will not listen, but will insist on doing his work in his own way.
  I believe he has ideas about becoming a scientist; on his present showing this is quite ridiculous. If he can’t learn simple biological facts, he would have no chance of doing the work of a specialist, and it would be sheer waste of time, both on his part, and of those who have to teach him.” 
  But by the time he became a postgraduate student, he was able to announce his groundbreaking research proving for the first time that every cell in the body contains the same genes.  Senior scientists though were not willing to accept the new idea. It took a decade before it was accepted by the world of genetics when other scientists verified his claim. Later the concept was used in cloning of Dolly in 1996  by displaying human ingenuity to play God, which surprised the whole world.
  The example shows that some teachers do great harm to their pupils. John Gurdon was lucky, but many may not be. This is a general observation in India that most teachers discourage their students in numerous ways. It has been found that teachers themselves are not competent enough and they do so to hide their own incompetence.
  But, there is a long list of scientists, who had been dismissed as stupid and below average by their parents and teachers while they were young. A few of them figure in the list of the top–most scientists the world ever produced, like Charles Darwin who gave the theory of species, Thomas Edison who invented bulb and camera, Albert Einstein who gave the theory of relativity which revolutionised physics and Newton who first told the world why an apple always falls on the ground.

Save your eyes from silent destroyer of sight

Glaucoma is a silent destroyer of sight, it does not cause pain and people do not come to know that they are living with this enemy of your vision till eye-sight starts dropping suddenly. There are specially designed drops which can protect your sight, but people need to know first if they are really at risk. The only way to know this is to get eyes tested annually for intra-ocular pressure from a qualified ophthalmologist… One in eight persons in India are at risk of suffering from it.

Globally, glaucoma is the second leading cause of blindness (behind cataracts), according to the World Health Organization. In India, it is estimated that glaucoma affects 12 million people and by 2020, the number may go up to 16 million. Statistics say one in eight persons above the age of 40 years in India is either suffering from glaucoma or is at risk of suffering from it.
Glaucoma refers to a group of eye disorders that usually have few or no initial symptoms but eventually causes harm to the optic nerve that carries information from eye to brain.
In most cases, glaucoma is associated with higher-than-normal pressure inside the eye (ocular hypertension). If untreated or uncontrolled, glaucoma first causes peripheral vision loss and eventually can lead to blindness. Glaucoma is rightly called a ‘silent destroyer of sight’, because most types typically cause no pain and produce no symptoms until noticeable vision loss occurs. It often progresses undetected until the optic nerve is already irreversibly damaged, with varying degrees of permanent vision loss.
  The most common type of glaucoma is called ‘primary open angle glaucoma’ that affects about 70 million people worldwide, of whom about 10 per cent are believed to be blind.
  In another type, ‘acute angle-closure glaucoma’, symptoms occur suddenly, which can include blurred vision, halos around lights, intense eye pain, nausea and vomiting. An emergency visit to an ophthalmologist can save loss of vision.
  The eye pressure (intraocular pressure) is measured with a tonometer. An abnormally high IOP reading indicates problem with the amount of fluid in the eye. Either the eye is producing too much fluid, or it's not draining properly. To keep the pressure low (below 21mmHg is ideal), eye drops are prescribed by doctors. If your IOP is higher than 30 mmHg, your risk of vision loss from glaucoma is 40 times greater than someone with intraocular pressure of 15 mmHg or lower.
  Other methods of monitoring glaucoma involve the use of sophisticated imaging technology to create baseline images and measurements of the eye's optic nerve and internal structures.
Then Visual field testing is a way to determine if you are experiencing vision loss from glaucoma. The visual field test may be repeated at regular intervals to make sure you are not developing blind spots from damage to the optic nerve or to determine the extent or progression of vision loss from glaucoma.
Other types of glaucoma are pigmentary glaucoma, secondary glaucoma following an eye injury or eye infection and some are congenital.
  Glaucoma's exact cause is still unknown, but some scientists think it results from abnormalities in the blood vessels and circulation that nourish not only the rest of the body, but also the optic nerve, eyes and brain.

Reducing eye pressure is the initial treatment

Initially the treatment involves reducing the eye pressure by specially designed eye drops and medication. Because glaucoma often is painless, people may become careless about strict use of eye drops that can control eye pressure and help prevent permanent eye damage. In fact, non-compliance with a program of prescribed glaucoma medication is a major reason for blindness caused by glaucoma. Gonioscopy also may be performed to make sure the aqueous humor can drain freely from the eye. In more severe cases surgery is the only option.
  A lot of research is going on to find ways and means to reduce eye pressure. Recently a stent system has been developed to treat mild or moderate open-angle glaucoma in people who are already using medication to reduce high eye pressure.
  A new device is being developed which will be a personal tonometer, which glaucoma patients will be able to use at home. Since people who are at risk for glaucoma tend to have eye pressure that fluctuates throughout the day, it's difficult to get a good overall picture of their eye pressure situation with just one periodic reading at the eye doctor's office

Exercise can prevent it

According to a recent European study, exercise might do the trick for some people. Researchers in the U.K. found that people who engaged in moderate physical exercise approximately 15 years prior to the study had a 25 percent reduced risk of low ocular pressure that could lead to glaucoma, maybe due to cardiovascular fitness. A sedentary lifestyle increases the risk of glaucoma.
  A new report documents how the eye's natural lens, retina and other eye tissues absorb antioxidants called catechins, which are found in green tea. Green tea contains antioxidants that can penetrate eye tissues, possibly protecting against glaucoma.

Too much iron and calcium supplementation increases risk

Iron and calcium supplementation above a certain level may increase your risk of developing glaucoma, says recent research. Those who took at least 800 mg per day of supplementary calcium or at least 18 mg per day of supplementary iron (both are oxidants) had a greater chance of Glaucoma than those not taking these supplements. In fact, taking both iron and calcium above these levels increased the odds of developing glaucoma even more.
  People with diabetes and/or hypertension are more likely to develop open angle glaucoma as well. The diabetics in the group had a 35 percent increased risk for it while those with hypertension alone had a 17 percent increased risk. The increased risk was 48 percent for people with both diabetes and hypertension.