Dr. Sunil Sable (Holistic Health)

What is the Incidence of obesity and diabetes?🤔🤔🤔🤔🤔



“The doctors of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”
– Thomas Edison



Recent studies have reported that globally, more than 2.1 billion adults are overweight and 650 million are obese. Approximately 2.8 million deaths are reported as a result of being overweight or obese. In India, more than 135 million individuals were affected by obesity. According to the ICMR-INDIAB study 2015, prevalence rate of obesity and central obesity are varying from 11.8% to 31.3% and 16.9%–36.3% respectively. According to the study, number of overweight and obese people globally increased from 860 million in 1980 to 2.1 billion in 2013. This is one-third of the world's population.
Overweight in adults is categorised as Body Mass Index (BMI) of 25 to 30 and obesity is categorised as BMI > 30
It is estimated that 3 to 4 million people died because of obesity in 2010.
Diabetes currently affects more than 62 million Indians, which is more than 7% of the adult population. The average age of onset is 42.5 years. Nearly 1 million Indians die due to diabetes every year.
Globally, an estimated 420 million adults are living with diabetes, according to the latest 2016 data from the World Health Organisation (WHO). The number is projected to almost double by 2030.

2 years ago | [YT] | 0

Dr. Sunil Sable (Holistic Health)

“Our food should be our medicine and our medicine should be our food. “
– Hippocrates

Next few post would be on diet.


Good food promotes health, on the other hand bad food causes various diseases like obesity, diabetes, heart diseases and cancers etc. You might have heard about people advising to eat a low-fat diet, low carbohydrate diet, high protein diet, high fat diet. Eat this, do not eat that etc. There is lots of confusion regarding what we should eat, what not to eat and how to eat.
If you want to be physically fit, if you are obese finding it difficult to lose weight, if you are diabetic and want to reverse diabetes, if anybody in the family have heart problems, hypertension etc, if you want to know healthy food habits then keep on following my post.

Nutrition is related to stress
Some foods are stress-inducing like caffeine, sugar, salt etc. A poor diet weakens the body’s defence against stress. Vitamin depletion occurs when the body is under stress
Bad diet is responsible for various diseases like obesity, diabetes, heart diseases, cancers etc.

2 years ago | [YT] | 0

Dr. Sunil Sable (Holistic Health)

What is Progressive Muscle Relaxation 🤔🤔🤔🤔🤔

Progressive muscle relaxation (PMR) is a method of deep muscle relaxation. You might have observed that when you are anxious, stressed then your muscle becomes tense. So, by voluntarily relaxing your muscles you can reduce the stress and anxiety.
Progressive Muscle Relaxation consists of two steps. In the first step you contract a muscle or group of muscles for a few seconds and in the second step you relax the muscle. It helps you to lower overall tension, stress levels, help to reduce physical problems such as headaches, body ache as well as improve your sleep.
Due to hectic schedule, we are often so stressed and tense throughout the day that we don’t even recognize what being relaxed feels like. Through practice you can learn to distinguish between the feelings of a tensed muscle and a completely relaxed muscle. By tensing and releasing, you learn not only what relaxation feels like, but also to recognize when you are starting to get tense during the day.



How to do PMR?👇👇👇👇👇



It may take 15 to 20 minutes to complete the exercise. It should be preferably done in a quiet place. It can be done in sitting or lying down.

Take 5 deep breaths filing your lung, abdomen and observing your breath.



STEP 1: Tension

The first step is contracting and making muscle or group of muscle tense. Take a slow, deep breath and squeeze the muscles as hard as you can so that it produces slight discomfort or shaking of the muscle for about 5 to 6 seconds
But make sure that you do not hurt yourself while tensing muscles. You should never feel intense or shooting pain while completing this exercise. The muscle tension is deliberate but should be gentle. If you have problems with
muscles, fractured bones, or any medical issues kindly consult your doctor before starting PMR.



STEP 2: Relaxing the Tense Muscles

In this step while exhaling you should quickly relax the tensed muscles letting all the tightness, tension flow out of the tensed muscles. This step also lasts for 5 to 6 second. You should feel the muscles become loose, limp and relaxed. While doing this step, say “calm”, “relax”, “peace”, “let go” in your mind. Feel tension and stress being drained out of your body. Notice the difference between the tension and
relaxation of the muscle. Be in this relaxed state for about 15 seconds, and then move on to the next muscle group. Repeat the tension-relaxation steps. After completing all of the muscle groups, lie down in the deep state of relaxation.

You can start with your feet and systematically move up to your forehead or you can do it in the reverse order, from your forehead down to your feet

Health Benefit Of PMR:

● Reduce stress and anxiety and panic attack
● Cure insomnia.
● Reduces pain and muscle spasms by an increase in blood flow which supplies more oxygen, thus enhancing local metabolism.
● Improves concentration

2 years ago | [YT] | 0

Dr. Sunil Sable (Holistic Health)

Exercise and Its benefit👇👇👇👇
Less incidence of developing heart disease, stroke, and diabetes.
It lowers your blood pressure,
prevent depression
Improve memory and thinking skills.
Increases vitality: boost your body’s energy by increasing your metabolic rate, by activating your thyroid and adrenal glands, by supporting digestion, and by stimulating your nerves and your muscles.
Promotes excellent mental fitness: Helps to develop cool, calm and clear thoughts.
Fosters confidence: look and feel good.
Supports a healthy posture: A good posture can support relaxation, promote pain relief, enhance positive mental outlook, facilitate relaxed breathing and maintain a healthy heart.
Airs the lungs: increases the vital capacity of lung, oxygenation of blood so that nutrients are reached to the cells, organs and toxins, waste products are removed from the body more efficiently.


In a study done at the University of British Columbia, researchers found that regular aerobic exercise increases the size of the hippocampus, the brain area involved in verbal memory and learning. We know that the number of patients with dementia are increasing exponentially. In one research it is found that one new case of dementia is detected every four seconds globally. They estimate that by the year 2050, more than 115 million people will have dementia worldwide. So, exercise will help to reduce the number of patients with dementia.
Exercise helps memory and thinking through both direct and indirect means. The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells. Indirectly, exercise improves mood and sleep, and reduces stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment.
Many studies have suggested that the parts of the brain that control thinking and memory (the prefrontal cortex and medial temporal cortex) have greater volume in people who exercise versus people who don’t.
Summary
So, what are you waiting for? Do regular 30-minute moderate to severe exercise per day and become healthy and happy and smart.

2 years ago | [YT] | 0

Dr. Sunil Sable (Holistic Health)

Which type of exercise should one do? 🤔🤔🤔🤔🤔

Ideally there should be a combination of exercise which increases your stamina, strength and flexibility. Exercises for developing stamina are aerobic exercises. Exercises which increase flexibility are warm up routines and yoga. Exercise which increases strength is weight training. Ideally, we should do a combination of the aforementioned exercises for 30 minute per day for at least 5 days per week.

“Remember that any exercise is better than no exercise.” Anonymous



You have to keep moving your body the whole day. You can do it every day in small bites but it will have a profound impact on the long run.



For example
Get off the bus a few stops earlier or go out at lunch time.
Try using the stairs instead of the lift.
After sitting continuously for 1 hour then compulsorily get up do some walk or stretching for 5 minutes
Instead of sitting, if you are able to stand then it will be better than sitting
You can talk to friends, watch television while standing.
This kind of incidental exercise can add up in a surprising way. If you can walk — do so. Leave the car at home
Walk with dog, do gardening, do household chore



“Once you see results, it becomes an addiction.”

Anonymous




You have to just start doing the exercise. If you want to lose that extra abdominal fat or want to build muscle or increase stamina, whatever may be the reason, just hit the ground and let the ball roll. Once you taste success then do not have to do it, it will become an addiction. It is a matter of doing exercise consistently for 21 days and it will become your habit.

2 years ago | [YT] | 0

Dr. Sunil Sable (Holistic Health)

What is Flexibility exercises: 🤔🤔🤔🤔🤔
stretch and lengthen muscles and tone the internal organs. Activities such as stretching help to improve joint flexibility and keep muscles flexible. The goal is to improve the range of motion. Example- Yoga and warm up exercise. It should be done at the start of doing any exercise.

2 years ago | [YT] | 0

Dr. Sunil Sable (Holistic Health)

What Is Anaerobic exercise:🤔🤔🤔🤔🤔
which includes strength and resistance training, can firm, strengthen, and increase muscle mass, as well as improve bone density, balance, and coordination. Examples of strength exercises are push-ups, pull-ups, lunges, squats, bench press. Anaerobic exercise also includes weight training, functional training, interval training, sprinting, and high-intensity interval training which increase short-term muscle strength. It is recommended to do anaerobic exercise twice a week.

2 years ago | [YT] | 0

Dr. Sunil Sable (Holistic Health)

What Is Aerobic exercise?🤔🤔🤔🤔🤔
Any exercise which increases your heart rate to 60 to 85 percent of your maximum heart rate is called aerobic exercise.
Maximum heart rate= 220- your age
For example, if your age is 40, then your maximum heart rate is 220-40=180.
So, 180 is the maximum heart rate your heart can tolerate. There may be individual variability of 10 to 15 beats.
Now your target heart rate is 60 percent (108) to 85 percent (153). In short, for a 40-year-old person the target heart rate is approximately 108 to 153. So, he can start exercise which consistently increases heart rate to 108 and then by practice slowly to increase up to 153. You can use an activity tracker to monitor your heart rate.

Type of walking: it depends on the time taken to cover a distance of 1 km.

Strolling- 15 min per km,
Brisk walking- 10 min per km,
Aerobic walking- 7.5 min per km

To get maximum benefit, you should either do brisk walking or aerobic walking.
How much calories are burnt during aerobic exercise? During brisk walking you burn 5 Cal/min, aerobic walking 10 Cal/min, running 10 Cal/min.
So, aerobic walking and running gives the same benefit-burn calories 10 Cal/min.

Certain precautions should be taken during walking. Use proper well fit shoes for walking, have erect posture seeing straight with neck erect, bend arm 90 degree at elbow and touch hill first.

2 years ago | [YT] | 0

Dr. Sunil Sable (Holistic Health)

What is Sitting Disease?🤔🤔🤔🤔🤔
On Lighter note 😂😂😂😂😂
One day a patient went to meet the doctor.
Patient: “Doctor I am very fat, I want to lose weight, what should I do?”
Doctor: “Play lot of game, it will help to reduce the weight”
After 1 month, the patient came back
Patient: “doctor I played lot of game but instead of losing weight I put on 5 kg weight”
Doctor puzzled: “What kind of game did you play?”
Patient: “I played PUBG”
Doctor: “I have advised you to play outdoor games, not video games!”

Sitting/sedentary lifestyle has become a disease now. I will share some startling statistics regarding sedentary lifestyle.

● On average, American's sit 11 hours/day.
● 300,000 deaths occur annually due to inactivity and poor dietary habits in the United States alone.
● 20% of all deaths of people 35 and older are attributed to a lack of physical activity.
● 65% of American's watch 2 or more hours of TV every day.
● Sedentary lifestyles are responsible for an estimated $24 billion in direct medical spending.

Numerous researches have revealed that sitting for long periods of time is responsible for increase in morbidity and mortality. It includes obesity, increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels — that make up metabolic syndrome. Too much sitting increases the risk of death from cardiovascular disease and cancer. In the research it is found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking.

2 years ago | [YT] | 1

Dr. Sunil Sable (Holistic Health)

Taking care of the Root: 🌳🌳🌳🌳🌳
Story
Once there was a kingdom and the queen had a very beautiful garden. But she became ill and for treatment she had to go to some other city. So, she became worried about her garden. But her son assured her that he will take care of the garden. After one month when the Queen returns, she becomes very unhappy to see the sorry state of the garden. All the plants became dry.
Queen: “Son what has happened?”
Son: “Mother, I took good care of the garden. From dawn to dusk, I used to clean each and every leaves, flowers and water the leaves and flowers”
Mother: “My dear son, if you have taken care of the root and given water to the roots of plants then the plants would have automatically had the flowers and fruits”


Moral: 🎁🎁🎁🎁🎁

We have forgotten our roots. We are not the only body. We are body, mind and soul. We take good care of the body but have forgotten our soul, that’s why the plant of our life has dried up and we are unhappy, having various psychological and physical illnesses.
How to take care of the root? By doing Meditation.
In subsequent post, I will discuss the various stress management techniques in detail.

2 years ago | [YT] | 1