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Walking 4000 Steps A Day May Reduce Early Death Risk: It is often advised to walk 10 thousand steps daily to stay healthy, but a new study has raised questions on this notion. According to research, if elderly women walk 4,000 steps every day, the risk of premature death and heart diseases can be reduced to a great extent. The special thing is that for this it is not necessary to take a long walk every day.

How much walking is appropriate?

The study revealed that even if women achieved the goal of walking 4,000 steps just one or two days a week, they could still get significant health benefits. Researchers say that in having a positive impact on health, it is more important how many steps are taken and not how many days in a week the activity is done. The findings challenge the long-popular standard of 10,000 steps per day. Experts believe that there is no fixed or best pattern to get health benefits. The most important thing is to keep the body active and people can do physical activity in any way as per their convenience.

What is special for women?

The study found that women who completed 4,000 steps a day one or two days a week had a 26 percent lower risk of death from any cause, compared with women who were relatively less active. At the same time, the risk of death related to heart disease was found to be reduced by 27 percent. According to research, if this goal is achieved three days a week, the benefits can increase further. The risk of premature death in such women was seen to be reduced by 40 percent. Apart from this, the risk of heart disease was also found to be reduced by 27 percent.

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Although women who walked 5,000 to 7,000 steps per day also got additional benefits, the increase was relatively limited. The risk of death in this group was 32 percent lower, while the risk of death from heart disease was reduced by about 16 percent. The researcher says that after a certain level the pace of profit starts slowing down.

Who were included in the research?

This study conducted by researchers from several institutions including America’s Harvard University has been published in the British Journal of Sports Medicine. 13,547 women were included in the study, whose average age was about 72 years. At the beginning of the study, none of them had heart disease or cancer. During the research, participants were made to wear step count measuring devices for seven days and their health status was monitored for about 11 years. During this period, 1,765 women died, while 781 women developed heart disease.

At the end of the study, researchers concluded that walking more steps daily was associated with better health outcomes. According to him, for older women, walking 4,000 steps even one or two days a week can prove to be an effective step towards reducing the risk of premature death and heart disease.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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How To Check Your Pulse For Heart Problems: In today’s era, people have become more conscious about their health than ever before. Someone is counting steps with a smartwatch while someone is keeping an eye on blood pressure and sleep. But even today, most people ignore a very easy and old method related to heart health, that of checking their pulse. Let us tell you why this is important for you.

To know about heart by checking pulse

Experts say that by checking your pulse in just 10 seconds, early signs of a heart problem can be detected, which can exist in the body for a long time without any symptoms. This information is considered especially important during World Heart Rhythm Week, the objective of which is to make people aware of heart rhythm related diseases.

How does it work?

One of the most common heart rhythm problems is atrial fibrillation. In this condition, the upper chambers of the heart start beating irregularly and the normal rhythm of the heart gets disturbed. The problem is that many people do not experience any obvious symptoms. Some patients may feel a racing heartbeat, shortness of breath, dizziness or fatigue, but many people feel completely normal.

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often present without any symptoms

According to the US National Heart, Lung and Blood Institute, atrial fibrillation can sometimes be present without any symptoms and is detected only during routine testing. If it is not treated on time, the risk of stroke and other heart related problems may increase. Dr Pradeep Jain told TOI that a simple pulse check can sometimes give early indications of an irregular heartbeat.

How can you find out in 10 seconds?

According to him, place your index and middle finger on the inner side of the wrist below the thumb and feel the heartbeat for about 10 seconds. If the heartbeat is felt regularly and at equal intervals then there is usually no cause for concern. But if the heartbeat sometimes feels fast, sometimes slow or irregular, then it may be necessary to consult a doctor. However, experts also clarify that atrial fibrillation or any other disease cannot be confirmed just by checking the pulse. This only acts as an early warning signal, so that medical examination can be done in time. According to Dr. Pradeep Jain, conditions like increasing age, high blood pressure, diabetes, obesity, heart disease and lack of physical activity can increase the risk of irregular heartbeat. In view of the rapidly increasing cases of these problems in India, people should pay attention to the rhythm of their heart.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Hidden Cholesterol Marker: Due to changing lifestyle, we are facing all kinds of heart related problems. In such a situation, when it comes to heart health, people usually pay attention to cholesterol figures like LDL, HDL and triglyceride. Most people believe that if their cholesterol report is normal then their heart is completely safe. But in recent years, many such cases have come to light, where people suffered heart attacks at a young age, even though there was no major abnormality in their normal cholesterol report. This is the reason why now doctors are not only paying attention to LDL, HDL and triglycerides, but are also advising to check some hidden risks which are not visible in normal tests. Experts say that sometimes such problems are present inside the body which are not visible in the reports, but can have a serious impact on heart health.

What is Lp(a), which is said to be the hidden danger?

According to doctors, Lipoprotein (a) or Lp (a) is a special type of cholesterol particle, which looks like LDL i.e. bad cholesterol, but has an additional protein attached to it. This is the reason why it can accelerate the process of fat accumulation in blood vessels. The biggest thing is that Lp(a) is not tested in the general lipid profile test. In such a situation, a person’s cholesterol report may be normal, but his heart may still be at risk.

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Heart attack cases are increasing

Doctors in India are seeing a worrying trend. Many people whose cholesterol report is normal are also becoming victims of heart attacks at the age of 30 to 40. The National Institute of Health believes that increased Lp(a) levels due to genetic reasons may be an important reason behind this. This factor is mostly influenced by genetics, so diet or exercise has limited effect on it.

Cases are increasing rapidly in India

According to experts, cases of premature heart disease are increasing rapidly in India. It has been said in many reports that a large part of the total deaths in the country are related to heart diseases. It is a matter of concern that heart attacks in many patients are happening 10 to 15 years earlier than in western countries. Genetic predisposition, diabetes, high blood pressure, inactive lifestyle and hidden lipid markers like Lp(a) can increase this risk.

Doctors say that people whose family has had cases of heart attack, stroke or heart disease at a young age, should get the Lp(a) test done at least once. Apart from this, people with high blood pressure, diabetes, obesity and poor lifestyle should also take heart checkup seriously. Although it is not considered easy to reduce Lp(a) directly, but with knowledge of it, other risks such as LDL cholesterol, blood pressure and blood sugar can be better controlled.

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Why Frozen Desserts Are Harmful To Health: The demand for ice cream and frozen desserts increases rapidly during the summer season. But the recent announcement by Kwality Walls of using dairy based ingredients instead of palm oil in its products has once again intensified the debate as to what is the difference between frozen desserts and real ice cream and whether frozen desserts can actually be harmful for health.

What is the matter?

Kwality Walls has announced that it plans to transition its entire portfolio away from palm oil-based formulas to milk-based products by 2027. This step of the company has come at a time when awareness about the quality and ingredients of food products is increasing among consumers. Experts believe that this decision may affect the entire frozen desert industry.

Why is it harmful for us?

According to a report, according to nutritionist Mac Singh, today’s generation is moving away from traditional kulfi and home-made cold sweets towards frozen desserts. However, according to them, many ingredients used in these products can cause health concerns. According to the report, Mac Singh explains that palm oil is often used in frozen desert, which has high amount of saturated fat. Consuming it in excessive amounts can have a negative impact on heart health and can increase the level of bad cholesterol. This can also increase the risk of blockage in the arteries.

Mac Singh also explains that in many frozen desserts, milk solids or whole milk powder is used instead of real milk. He says that they may contain oxidized cholesterol, which is believed to be associated with damaging blood vessels and increasing the risk of heart diseases. This is the reason why regular consumption of such products is not considered appropriate by health experts.

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Liquid glucose also used in frozen desert

Apart from this, liquid glucose is also used in frozen desserts, which is a processed form of sugar. To make the taste and color attractive, synthetic flavors and artificial colors are also added to them. Many products also contain vegetable soy protein, stabilizers, emulsifiers and other additives. This is the reason why they are kept in the category of ultra-processed food.

It has also been revealed in many shows that excessive consumption of ultra-processed foods can increase the risk of problems like obesity, diabetes, heart disease and poor gut health. Experts say that when people become more dependent on such products, they reduce the intake of natural foods rich in nutrients.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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How Much Tea Should Different Age Groups Drink: In India, the beginning of the morning is often considered incomplete without tea. Some like bed tea, while others drink several cups of tea throughout the day. But have you ever wondered how much tea is appropriate to drink according to your age? Because the habit of drinking more tea than required can gradually have a bad effect on the body.

Healthy option in tea

According to healthline, a website providing information about health, caffeine and other compounds present in tea can not only provide energy to the body but can also cause harm, especially when its quantity exceeds the requirement. In recent years, green tea has gained a lot of popularity as a healthy drink, because antioxidants called catechins are found in it. In research, they have been linked to reducing the risk of heart disease, type-2 diabetes and some types of cancer.

According to studies, green tea can also help in increasing metabolism and fat burning. Research found that people who drank green tea regularly had better weight control and overall health.

How much tea should one drink in a day?

But the question is, how much tea is considered appropriate? According to experts, it depends on age, health condition and lifestyle. Generally, teenagers and youth should not drink more than 1 to 2 cups of caffeinated tea in a day. At the same time, 3 to 5 cups of green tea is considered beneficial for healthy adults. In many studies, this quantity has been shown to be better for health benefits.

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What harm can happen to us?

However, doctors warn that drinking excessive tea can be harmful for the body. Consuming too much caffeine can increase problems like restlessness, lack of sleep, headache, stomach upset and anxiety. Pregnant women are especially advised to pay attention to the amount of caffeine. According to research, excessive caffeine can increase the risk during pregnancy. Experts believe that more than 300 mg of caffeine should not be taken in a whole day.

What things should be kept in mind?

Health experts also say that the time of drinking tea also matters. Drinking too much tea on an empty stomach can cause acidity and digestion related problems. Drinking tea immediately after eating can reduce the absorption of iron in the body. According to doctors, there is no need to give up tea completely, but it is very important to keep in mind its quantity and timing.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Late Night Eating Heart Health Side Effects: In today’s busy and unhealthy lifestyle, eating food late at night has become a common thing. Due to office work, traffic, increasing use of mobile and TV, many people are able to have dinner only after 9 pm. For some people, eating food at 10 to 11 o’clock has become a daily habit.

This habit may seem trivial, but health experts say that eating food late at night can affect not only the digestive system but also the heart health. In such a situation, eating food too late can affect the body’s natural processes, which increases the risk of many health problems in the long run. In such a situation, let us know what harm eating food after 9 pm can cause to the heart.

How does the body’s body clock work?

Our body has a natural 24-hour body clock, which is called circadian rhythm. This clock decides when the body will wake up, when it will sleep, when hormones will be released and how food will be digested. As night falls, the body’s activity gradually starts decreasing. Blood pressure starts coming down and the body prepares itself for the next day, but if during this time heavy food is consumed, then instead of getting rest, the body has to work extra hard.
What harm can eating food late at night cause to the heart?
Experts say that by eating food late at night, the digestive system remains active even when the body is preparing for rest. This can disturb the normal balance of the body. Eating food late at night can keep blood pressure high for a long time. Apart from this, the ability to control sugar in the body can also be affected. Over time, this habit can increase the risk of high blood pressure, type-2 diabetes and heart diseases.
What is the relation between late night eating and stroke?

Some studies have found that people who eat late at night every day may have a higher risk of stroke. One reason for this is believed to be that eating late at night can interfere with the functioning of the body clock and have a negative impact on many processes related to the heart. Although eating late just once or twice does not cause any major harm, but if it becomes a daily habit then the risk can increase.

Sleep quality may also deteriorate

Eating late at night also affects sleep. Sleeping immediately after eating can cause acidity and acid reflux problems. In this, the stomach acid starts coming towards the food pipe, due to which a burning sensation and restlessness is felt in the chest. When sleep is interrupted repeatedly or one does not get good sleep, it can have a direct impact on heart health. Poor sleep can increase inflammation in the body and also increase the levels of stress hormones.

Why does the body need rest at night?

After working all day, night time is very important for the repair and recovery of the body. During this time, many important organs of the body recharge themselves. Blood pressure normally decreases while sleeping, stress hormones decrease and the body gets rest, but if a heavy meal is eaten at night, the body has to use extra energy to digest the food, which can affect the recovery process.

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Who need to be more careful?

For some people, eating food late at night can prove to be more harmful. These include high blood pressure patients and people suffering from diabetes. People suffering from obesity, people at risk of heart health and people with cholesterol problems are included. These people should pay special attention to their dinner time and quantity of food.

What time is considered best to have dinner?

Health experts recommend that dinner should be had between 7 to 8 pm. Apart from this, there should be a gap of at least 2 to 3 hours between dinner and sleeping time. This gives enough time to digest food and also improves sleep. It is considered better to keep dinner light and balanced. You should avoid eating too much fried, too oily or too sweet food in dinner. You can include pulses and vegetables, salad, multigrain roti, light khichdi, soup and curd in dinner.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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65 Minute Max For 10000 Steps: Everyone likes to stay fit in today’s busy life. But due to lack of time and long office work, it becomes difficult for many people to walk 10,000 steps daily. If you are also struggling with this problem then there is no need to worry now.

Fitness coaches have suggested an easy method with the help of which you can complete 10,000 steps in just 65 minutes indoors.

What happens if you walk 10,000 steps?

According to health experts, walking 10,000 steps daily keeps the body active throughout the day. This helps in controlling weight, burning calories, keeping the heart healthy and maintaining body fitness. Daily walking also reduces stress and mental health also remains better.

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How can you complete 10,000 steps at home?

If you walk at the right pace, to complete 10,000 steps in 65 minutes, you will have to take approximately 167 steps every minute.

First of all activate the body. Do a light warm-up for 5 minutes. This prepares the body and also reduces the risk of injury.

After this, stand at one place and march at a fast pace while raising your knees. This exercise helps in increasing steps faster and strengthens the leg muscles.

Climb up and down using a strong ladder or step present in the house. With this, more steps can be completed in less time.

Doing lunges while walking is also a great way. This not only increases the steps taken but also provides good exercise to the legs and waist.

Make a habit of climbing stairs daily, if you have stairs in your house then definitely use them. Climbing and descending stairs is considered to be the easiest way to increase steps rapidly.

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Early Symptoms Of Hypertension People Ignore: High blood pressure is often called a silent killer, because its initial symptoms are so mild that people ignore them as normal fatigue or stress. But heart experts warn that high blood pressure over a long period of time can gradually cause serious damage to the heart, brain, kidneys and blood vessels. Let us tell you what experts say about this.

What are the disadvantages of increasing blood pressure?

According to a report by Dr Ramakant Panda in TOI, he has spent four decades in operation theaters and among patients and has seen how high blood pressure silently weakens the body from within. According to the doctor, continuously increased blood pressure forces the heart to work harder. Due to this, the heart muscles start becoming thick and the arteries gradually become hard. This condition can later lead to serious diseases like heart failure, stroke and kidney damage.

What are its initial symptoms?

According to experts, feeling a slight but persistent pain in the back of the head as soon as you wake up in the morning can be an early sign of high blood pressure. Cario et al. (2003) study found that a sudden increase in blood pressure in the morning can increase the risk of stroke and other cardiovascular diseases. Apart from this, feeling excessive fatigue or shortness of breath while doing minor work can also be an alarm bell. In the Framingham Heart Study, Levy et al. (1990) had reported that prolonged high blood pressure causes thickening of the heart walls, which increases the risk of heart failure and sudden death.

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What are the disadvantages of high BP?

Doctors say that feeling a strong heartbeat in the veins of the neck, difficulty in concentrating, slowing down of thinking ability or frequent nosebleeds can also be a sign of increasing pressure inside the body. In the 2020 Lancet Commission on Dementia report, high blood pressure has been considered a major cause of dementia and memory loss. People often consider the problem of frequent urination at night as normal, but according to experts, it can be a sign of increasing pressure on the kidneys. Research in the 2020 Lancet Commission on Dementia report suggested that high blood pressure is a major cause of chronic kidney disease.

What is the difference between women and men?

Its symptoms may appear differently in women and men. Ji et al. According to a study published in JAMA Cardiology (2020), blood pressure can increase rapidly in women after menopause and they have a higher risk of stroke and heart failure. Whereas in men, high blood pressure often starts at an early age and results in serious problems like heart attack.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

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