Obesity – Ask an Expert

ObesityDr.Natalia is often ignored as excess weight issue. However the fact is that there is much more to this simple word. The modern lifestyle is seeing an increase in the number of obese population. If the obesity issue is not handled on time, it can lead to health issues and can deter the quality of life.
To understand more about obesity and tackle the common issues faced by the majority of people , team Inayo spoke to a well-known Registered Dietician, Natalia Pereira. Natalie is practicing Clinical Nutrition at Sir H N Reliance Hospital and Research Centre and a Life- Member: Indian Dietetic Association.

1) Why are majority of people obese?

An Individual with a Body Mass Index (BMI) of 23 – 24.9 kg/m2 is considered as Overweight and BMI more than 25 kg/m2 is considered as Obese. (As per the new BMI cutoffs for Indians)
The characteristic feature of obesity is excessive body fat. Three factors play a very important role in managing clinical viz

  • Behavior
  • Genetic
  • Environmental factors

When people turn obese the first thing that they usually start working on is diet, falling prey to faulty dietary practices. It is important to understand that food is NOT the only cause that you need to tackle. Following unhealthy meal practices, sedentary lifestyle pattern, feasting and fasting practices are some of the listed causes for increased risk of obesity.

2) How can people with long working hours take care of their diet and lifestyle?

Yes it is not an easy task to continue following healthy dietary practices and ensure that you are adequately active.
Following tips can be included daily:

  • 6 meal pattern – Eat 3 major meals (breakfast/ Lunch/ Dinner) and 3 snacking items which can include some nuts, fruits, soups, light snack etc.
  • 30 minutes of physical activity – includes brisk walking (one can walk the way to office if the distance is short), taking the stairs instead of a lift, forming health groups at work so that during office brea
    k as team you engage in some kind of activity.
  • Carry a home-made meal. If that is not possible always choose the Indian thali at work place, avoid snacking on deep fried puris and Pakodas.
  • Avoid skipping meals and long break. Balance between work and eating schedule is important. (Remember always that if you stay hungry you will eat more the next time you eat).

3) What are the wrong food habits that lead to obesity?

Often in the search for healthy food we makewrong food choices. People fall prey to marketing gimmicks. It is important to read food labels. Checking minor things like the total fat content per serving, amount of added sugars, etc will ensure that you make the right food choice.
Another most practiced wrong food habit is fasting and feasting. If there is a huge party in the evening people starve the full day so they can gorge on food in the evening and not feel guilty of over-eating.

4) Can diet be an option to exercise to maintain or lose weight?

No. Diet and Exercise are 2 wheels of the bicycle (Weight management).
You can’t drive with one. Both the factors need to work hand – in – hand. Dieting while following a sedentary lifestyle will not handle the issue. It is important to follow a lifestyle where you can add any exercise or sport or any activity to your day to day schedule. It will not only help you maintain weight but will also keep you happy and more active.

5) Foods to eat and foods to avoid for obesity?

Being a Nutritionist I don’t like to give a Do and Don’t list. Like a child the person who is obese/ overweight will always do things that are told to avoid. The food pyramid is the best way to segregate the different food groups and the amount of food that can be consumed. Maintaining portion control and frequency is the key to lose weight.

  • Water- Drink plenty of water
  • Whole grains & pulses – Eat in majority
  • Fruits and vegetables – Strike a balance to ensure you get the required micronutrients.
  • Milk, Milk products, Poultry, sea food (fish) & Lean Meat- Eat a good amount to ensure the required protein needs are met.
  • Fats, sugars & Oils- Eat in moderation

6) How good are supplements that promise weight loss?

Dietary supplements promoted for weight loss come in a variety of forms, including capsules, tablets, liquids, powders, and bars. These products claim that they reduce macronutrient absorption, appetite, body fat, and weight and increase metabolism and thermogenesis.
Many weight-loss supplements are costly, and some of these product ingredients can interact or interfere with certain medications. Many have their own benefits and risks, hence it is very important to consult a health care professional before using any of them especially in people with other co-morbidities.

7) What are the common mistakes that obese people make or that leads to obesity?

  • Engage in faulty eating practices – fasting, fad diets, unhealthy weight loss practices.
  • Feasting and Fasting
  • Buying food without reading food labels
  • Obtain insufficient data online and start experimenting on their dietary habits
  • Following a diet plan that is planned for your friend or relative

8) Food habits that people should inculcate to lead a healthy life?

  • Inculcate a healthy eating habit
  • Be physically active.
  • Be educated about the body and how to nourish it appropriately
  • Engage in a support group activity and set realistic weight management goals

Being healthy cannot be a temporary. It needs to be your lifestyle. If you are obese, there is no need to lose heart. Commitment and dedication towards your goal to lose weight can help you achieve your target weight.

Ask an Expert is a new blog series by Inayo. We will be posting the interviews of renowned professionals on Health issues and diseases.

Have a question for the expert? Comment your questions below and our expert will answer them in our next article on Diet issues. Stay Healthy! Stay Happy!

Shop for Supplements & other Health food now. Download the Inayo app and get flat 20% off on medicines and flat 5% off on OTC products. http://inayo.co/aae1

“TEST”ing times – A Healthier You!

testWe all have that one person who we believed to be in the prime of their health only for them to suddenly fall ill one day and diagnosed with high blood pressure, diabetes or something else. As shocking as it may seem at the time, we have to realize that our body does not fall ill overnight. There are small changes that keep occurring, which may be due to an unhealthy lifestyle, family history, food habits or something else entirely, but often go unnoticed till they get severe. What is the solution for this? A Diagnostic test based on the symptoms will help identify the problem and take good care of your Health.

This is where going for regular diagnostic tests can help you stay healthy. These tests are important to judge your overall health and point out any abnormalities at the start itself, making it easier for you to rectify it and stay fit.

Some of the important diagnostic tests advised to be done regularly, under a doctor’s guidance include:
Blood Sugar
High blood sugar and diabetes, especially Type II diabetes, has become an increasing concern globally. Testing for blood sugar levels includes three main blood tests.
1) Fasting – minimum 8 hours of fasting needed
2) PP– Post Prandial i.e done 2 hours after meals,
3) HbA1c – Glycosylated Hemoglobin – It measures the average blood sugar levels in the body.
Lipid Profile
A lipid profile blood test monitors the triglycerides in the body, and can be done in the same test as cholesterol. High levels of triglycerides can make one susceptible to diabetes and heart disease.
Cholesterol Levels
Cholesterol is a major indicator for potential heart disease. While in the right amounts, it is essential for the healthy functioning of the body, excess cholesterol in the blood can lead to several potential illnesses including heart disease. Ideally a cholesterol blood test is recommended once every 5 years post 35 years of age.
Bone Density
It is common knowledge that bones tend to thin and weaken with age. However, there are certain medications and underlying conditions that can worsen bone density further making one more prone to fractures. This test is done in the form of an X-ray and is essential to know if the bones are healthy and strong.
Complete Blood Count (CBC)
A common blood test, a CBC helps check the red blood cells, white blood cells and haemoglobin levels in the blood. This test helps judge if one is at a risk of infection (low white blood cells), anaemia (low haemoglobin), among others.
A colonoscopy identifies any abnormalities or growth in the rectum and colon region. Colon cancer has been on the rise globally and this test is the most advised by doctors for early detection and treatment. A colonoscopy is recommended once every 10 years post 50 years, or as directed by the doctor.
Mammography (for women)
Mammography is a screening of the breasts to check for any abnormalities or masses in the tissue that could lead to cancer. This test is essential for all women over 40 as it can help detect and cure breast cancer in the early stages.
Apart from these the doctor may suggest other tests based on one’s individual health and family history. Regular testing is important to monitor one’s overall health while allowing doctors to diagnose and treat any illness from the start. Also, to ensure your levels stay healthy and normal, a healthy lifestyle is must. Eating a balanced diet and exercising regularly can keep you strong and in the best of health even as you grow old.

Where to book Diagnostic Tests?

Keeping these points in mind, we, at Inayo launched “Diagnostics at Home” feature on our mobile app. Here, you can book your Pathology tests at home and get reports delivered in no time. For hassle free Diagnostic test bookings, Download the new Inayo App – http://inayo.co/diag

How costly are the tests?

Book your diagnostic tests at home, schedule time and get test reports in-app. Use code WELCME25 to get 25% off on all test bookings. Get it cheaper than the Diagnostic centres. Hassle free Health at best prices! Check how healthy are you! What are you waiting for?

Lifestyle – Key to a Healthy & Happy Life!

lifestyleSo often we hear people say that a healthy lifestyle is important for good health, but just consider it to be another cliched saying. While in fact, an unhealthy lifestyle can over time lead to serious diseases. Lifestyle diseases, growing at an alarming rate, are various diseases caused by unhealthy habits and a sedentary lifestyle which are affecting millions of children and adults around the world.
Some common Lifestyle Diseases
• Hypertension
• Obesity
• Diabetes
• Cardiac Problems
• Arteriosclerosis
• Cancer
• Chronic Obstructive Pulmonary Disease (COPD)
• Liver and Kidney Disease
• Depression
Lifestyle diseases are affecting large amounts of children and adults. Instead of going to the playground, many children now days are found watching TV or playing on the iPad and snacking on unhealthy, processed snacks like chips or cookies. This is a primary reason for the increase in obesity and Type II Diabetes in children. Similarly, adults spend most of their day sitting in their office cubicle and then lounging in front of the TV after at night, with irregular meal timings.
In India alone, the World Health Organisation (WHO) estimated an expense of almost $237 billion by 2015 for various Lifestyle diseases. Further, the national whitepaper on Diabetes in India found that over 60 million Indians were suffering from Diabetes in 2013 with the number to reach 100 million by 2030.

Main causes of Lifestyle Diseases

Some of the most prominent reasons for the increase in Lifestyle Diseases has been attributed to:
Unhealthy meals: Eating junk food and processed/ frozen food is a major contributor to these diseases. The excess fat and hidden sugars found in these foods can lead to obesity, heart problems, diabetes etc. A study by the National Family Health Survey (NFHS) found that there are over 155 million obese Indians increasing at an alarming rate of 33-51% every year.
Lack of Physical Exercise: Not only have people’s lives become exceedingly sedentary, but many don’t even adopt a regular exercise regime. Some form of physical activity, be it in the form of running, aerobics, yoga, dancing, swimming etc., is very important for the human body as it helps build muscle strength, improves circulation, strengthens the heart and also keeps the weight in check.
Bad habits: Excess consumption of alcohol and tobacco are major contributors to Lifestyle diseases such as cancer, liver disease and heart problems.
Environmental factors: In some cases the environment can also lead to lifestyle diseases such as lung problems owing to toxic air, pollution, pollen and other factors.
Irregular routines: Hectic schedules and late nights often lead to irregular routine patterns which have a negative impact on the body. Inconsistent sleep patterns and irregular meal timings can greatly increase the chances for heart problems and diabetes.

How to best tackle Lifestyle Diseases

Regular screenings: Regular check-ups are the best way to nip a disease at its start and prevent it from worsening. In many instances, it is found that by the time people go to the doctor their cholesterol levels are off the chart or another disease already progressing in the body.

**Get your health checks done by experts at the best prices here**

Physical activity: An un-negotiable requirement, some form of physical activity is a must for good health. For the extremely busy, park your car at a little distance and walk a bit in the sun to soak up some Vitamin D or do a couple of yoga asanas in your garden to start the day.
Healthy meals on time: Eating fresh fruits and vegetables while reducing processed food can go a long way in preventing and curing Lifestyle diseases.
Mobile Health Apps: New age technology brings with it the joy of a personal assistant in the form of an app reminding you to take your medicine by text, drink water, offering you medical advice, monitoring weight, while also tracking your progress.

**Check out a good health app here**

Fitness trackers: Whether it is a band on your wrist or an app on your phone, the fitness tracker trend is a wonderful way to keep track of your daily physical activity while also monitoring your pulse rate and blood pressure.

**Get fitness trackers & more healthcare equipment at the best rates here**

So just like the name suggests, a Lifestyle disease can be prevented and even minimized with a healthy lifestyle. A few simple changes in your meal and activity can help prevent a serious illness while keeping you healthy, happy and fit.

Soak up on Vitamin D for a strong, healthy and happy life!

vitamin DA lot of people these days are heard complaining of joint aches and pains, fatigue and general lethargy. Most of them instantly attribute this to stress or irregular routines and carry on for months without going for a check-up and thereby not realizing that they may be deficient in vitamin D. An almost unheard of vitamin before, vitamin D, also known as the ‘sunshine vitamin’, has become a global phenomenon in the recent years due to ailments caused by its deficiency.
A major factor contributing to this is considered to be decreased exposure to direct sunlight. Most young adults these days are found to be working long hours in air-conditioned offices with tinted windows designed to keep the heat and sunlight out. Further, even travelling, whether it is for work or leisure takes place in air-conditioned cars or metros. Direct sun exposure for most individuals has practically become nil now days.

Implications of inadequate vitamin D

Vitamin D is an essential fat-soluble vitamin obtained from sun exposure, food and in the form of supplements. This vitamin enhances calcium absorption in the body which is essential to develop and maintain healthy bones. Insufficient levels of vitamin D lead to thin and brittle bones which can cause rickets in children and osteoporosis in adults, among several other health concerns as discussed below:

Skeletal disease: In order for proper absorption of calcium to happen in the body, vitamin D is a must. Joint aches, bone injuries and fractures are more likely to happen with insufficient levels of vitamin D as the calcium absorption is less and the bones aren’t as strong.

Heart problems: Sufficient vitamin D levels are said to play an important role in maintaining a healthy cardiovascular system as well. Further, it is said to fight against hypertension, heart failure and coronary diseases because of its anti-inflammatory properties.

Depression: Vitamin D deficiency is strongly being linked to depressive tendencies in a lot of adults. This is because it helps maintain the serotonin and dopamine levels in the body while also regulating adrenaline production.

Cancer: While the sun and skin cancer have received a lot of negative attention, medical research is also hinting at adequate vitamin D levels as a preventive against skin cancer as it is known to boost our immune system.

Diabetes: A lot of medical studies are also seeking to establish a correlation between vitamin D and decreased risk of diabetes. This is because vitamin D helps with the absorption of calcium in the body which in turn helps to regulate sugar.

Along with all these ailments, sufficient vitamin D levels can also help fight multiple sclerosis, tuberculosis, dementia and sleep disorders among others.

Prevention measures against vitamin D deficiency:

Sun exposure is considered to be the best way to naturally create vitamin D in your body. Spending a few minutes daily in the sun can work wonders for your vitamin D levels and your overall health. Apart from that, there are also some food items containing vitamin D that can be incorporated in one’s diet. Some of these include cod liver oil, salmon, tuna, sardines, egg yolk, fortified milk, fortified yogurt and fortified cheese. Although it must be noted that the quantities of vitamin D received from food are not sufficient to sustain adequate levels of vitamin D over time.

Signs and symptoms of vitamin D deficiency:

Not many people are able to recognize any signs that they are deficient in vitamin D as there aren’t many specific concerns. However, certain symptoms of low vitamin D levels include fatigue, pains in joints and bones and weakness. In any case, it is advised to be regularly tested for vitamin D to ensure sufficient levels.

Determining vitamin D deficiency:

To determine if one has adequate levels of vitamin D a simple blood test is required known as the 25-hydroxyvitamin D [25(OH)D]. This is considered to be the most accurate test to gauge vitamin D levels. A recommended level of vitamin D is said to be between 20ng/mL and 50ng/mL while anything below 12ng/mL is considered to be deficient.
In case your levels are found to be inadequate, your medical health professional is most likely to recommend vitamin D3 supplements to your diet. The quantity and frequency of these supplements is decided on a case-to-case basis depending on the severity of the deficiency and other factors. An important point to note is that vitamin D supplements should mostly be taken with a meal containing fat for enhanced absorption.

A word of caution: Please do not self-diagnose your treatment of vitamin D. it is imperative to consult your doctor before taking any vitamin D supplements as too much of it can also lead to severe health problems. As Vitamin D is a fat soluble vitamin, it needs to be consumed in monitored proportions that enable adequate absorption and consequent excretion from the body. Excess of vitamin D can be quite toxic resulting in hypercalcemia (calcium deposits on bone), loss of appetite, weakness, nausea and vomiting. Further, it may also cause kidney problems if consumed over time. For individuals already on some medication, please inform your doctor of the same before starting your supplements.

Lifestyle changes for better vitamin D absorption:

Overall it can easily be said that vitamin D is an essential component for the healthy functioning of the human body. For those with busy schedules, simple lifestyle changes can help increase your vitamin D levels. In case you travel to work by car, park at a little distance in the morning and walk to your office. Further, opt for picking up your milk and groceries in the morning, or walk your kids to their bus-stop every morning. Also, leave your gym behind and go for a run in your neighborhood in the morning. Yoga lovers can opt for their garden or terrace to do their asanas and soak up some sun while toning their body.
Small changes leading you to spend 5-10 minutes daily in the morning sun can work miracles for your vitamin D levels. Though it should be noted that sun absorption is best in the early morning hours, and not later in the day when the sun rays is at its peak. Thus, certain lifestyle changes such as morning walks, healthy diet and supplements when required can go a long way in keeping vitamin D deficiency at bay and leading a healthy life.

Cancer: An Emotional and Physical Battle You Can Win

cancer“You know, she has been diagnosed with Cancer, and she was such a healthy person!” This is a statement we seem to be hearing too much nowadays. From knowing someone, who knew someone with Cancer, this disease has been spreading to such an extent that we all know someone in our immediate circle living with Cancer. In fact, Cancer is the second highest killer in India, just after heart attacks.

In India, Dr Arvind Kumar, head of Institute of Robotic Surgery at Sir Ganga Ram Hospital, Delhi claims that Cancer is responsible for 700,000 deaths with 1.1 million new cases every year. Also, there are over 3 million patients suffering from Cancer at any given day. Further, the ICMR (Indian Council of Medical Research) has found that almost 1,300 Cancer patients die every day. The Research also showed that men are reporting higher cases of cancer in Lungs, Stomach, Oesophagus and Mouth, while women are affected largely by cancers in the Breast, Cervix, Mouth and Oesophagus.

What is Cancer?

Cancer in simple terms is the abnormal growth of cells in our body which attack healthy cells and can cause a harmful growth known as a tumor. When left untreated, these abnormal cells spread to the tissues and other parts of the body, increasing the area of the disease. There are over 100 types of Cancer which can affect the body in different ways.

Causes of Cancer

There is no basic cause of cancer, but there are certain conditions that elevate one’s chances of getting this disease.
• Sedentary Lifestyle/ Obesity: People who do not exercise regularly are at a much higher risk for Cancer due to poor circulation in the body which negatively affects the cells.
• Tobacco: Tobacco is a huge cause for lung and mouth cancer and should be avoided at all costs, be it smoking or chewing tobacco leaves.
• Sugar: A lesser known killer, sugar is being held responsible for numerous diseases in the human body, largely Cancer. This sweet treat may taste good but has a negative impact on our cells, while also adding to weight gain and diabetes, both of which increase chances of Cancer.
• Junk food: A healthy diet is non-negotiable for a healthy body. Eat fresh fruits and vegetables for good nutrition and cut down on junk and fast food.
• Radiation exposure: Constant exposure to radiation impacts cells negatively and increase Cancer chances. Avoid prolonged exposure to smartphones and don’t sleep with the phone on your bed.
• Family History: Genetics play an important part in Cancer, and someone with a family history of Cancer is more susceptible to this disease.

Signs and Symptoms of Cancer

Following are certain signs one should look out for.
• Recurring Fever
• Sudden weight loss
• Loss of appetite
• Blood in urine/ stool
• Lumps/ patches on skin
• Headaches, sometimes accompanied by dizziness and nausea

These symptoms can be due to several factors other than Cancer, which causes many people to ignore them. Other than these common signs; persistent coughing, sore throat, fatigue and body pain are also early symptoms of Cancer. However small a problem may seem, it is always advisable to get any persistent or sudden symptom checked out instantly by the Doctor. Late detection is a common cause of Cancer severity in India with over 80% of Cancer patients suffering at an advanced stage due to late detection.

Prevention Tips

Healthy living is the best way to ward of Cancer. Certain precautions and lifestyle changes can help you stay fitter and stronger with a better chance at preventing this disease.
• Avoid Tobacco and decrease Sugar
• Up your intake of fresh fruits and vegetables
• Exercise regularly
• Avoid stress
• Maintain a healthy weight
• Go for regular check-ups

Though a large amount of work is being done to spread awareness about fighting this disease and even preventing it, some people choose to remain ignorant out of fear or the belief that they won’t be affected. Also, unfortunately it is still considered a taboo in some households to talk about Cancer, causing it to be detected in the later stages when treatment gets tougher. However it is important to know that while Cancer sounds like the scariest phenomenon, there are cures and treatments especially if detected in the early stages that allow you to continue living your life in a healthy and happy manner.

Cholesterol & Heart diseases – How to tackle?

Regular tests and checkups can help keep track of cholesterol and reduce risk of Heart diseases

Cholesterol – the dreaded word, which most Indians believe it to be a sign of heart related issue. However this is not completely true. Cholesterol is a waxy, fatty substance present in the body cells. It is found in certain kinds of food and is produced in the body too. It is essential for the body so that it can make Vitamin D, hormones and other factors needed to digest food.

Like everything else, an excess of cholesterol is harmful to the body and is the leading cause of many cardio vascular diseases. But what is truly harmful is that there are no visible signs to recognize that someone has high blood cholesterol. Like slow poison, it could keep damaging your body from within till one day you realize it, perhaps after serious damage has been done to your system.

The liver produces 80% of the required cholesterol and the remaining is available to the body through food. Such as foods derived from animal products like cheese, meat, poultry, fish.

Lipoproteins carry cholesterol in the blood. There are four kinds of lipoproteins in the body:

  • High density lipoprotein (HDL) or “good cholesterol”
  • Low density lipoprotein (LDL) or “bad cholesterol”
  • Very low density lipoproteins (VLDL), which are really bad forms of cholesterol
  • Chylomicrons, actually have very little cholesterol but a lot of another harmful fat called triglycerides

Who is Safe?

People often trick themselves into believing that they can’t have a certain disease. Similarly with cholesterol. Women believe that they cannot have high cholesterol; only men are likely to have it. Some believe that its only once they cross into their fifties then they have to worry about cholesterol. Some even think that being thin is their ticket to safety. Unfortunately, all of them are wrong. Anyone can have high cholesterol.

In fact one should start getting checked for it after 20 years of age. With the advent of smartphones and computers, the younger generation has adopted a sedentary lifestyle where exercise has reduced to tap of thumbs on their phone screens. The food choices have also changed from simple but healthy food to dishes soaked in butter and garnished with extra cheese. Putting them at higher risk of high cholesterol levels.

If you are over-weight or have a history of high cholesterol in the family or if you suffer from other diseases like diabetes, you should be extra careful. Smokers or obese people should also get tested regularly.

The Guilty Foods

A heart healthy diet and plenty of exercise can help you control excessive cholesterol. Avoid foods with high saturated fats. Animal produces like veal; pork, beef, eggs, milk and cheese are the usual suspects.

(Read how modern lifestyle causes Health issues: Modern lifestyle – Issues)

Coconut oil, palm oil or cocoa butter is equally guilty. And finally your favourite munchies like cookies and chips are loaded with saturated fat. Steer clear of these as much as possible.

What Are the Signs?

High cholesterol is a disguised disease. It never shows any symptoms. Most people discover it only when it results in a more serious health concern like

  • A heart attack –caused by the blockage of arteries of the heart
  • Angina – pain caused by the narrowing of the arteries
  • Stroke – caused by blockage in the arteries of the neck or brain
  • Pain on walking – caused due to blockage in a an artery of the leg

What Can I Do?
Regular testing can help detect and treat high cholesterol.

Considering the Indian lifestyle, doctors suggest that your first test should happen at the age 20 years, to determine the baseline of cholesterol and then you should get tested every 5 years. If you have family history or other diseases or lifestyle as mentioned above, you should get tested more often.

Adults with coronary artery diseases should get tested at least once a year, similarly for those suffering from diabetes and hypertension.

The lipid panel and lipid profile are the most common tests for checking cholesterol levels, which you can get done at almost all diagnostic centres. But if you see your physician, upon physical examination, he might suggest some other tests too.

Following a healthy lifestyle and getting your preventive diagnostic test done regularly is the key to enjoy a good healthy life and keep all the other health issues created with cholesterol away.

Live healthy to enjoy life fully!!

DIY: First – Aid Kit for home

first-aid kitFirst aid kits are used for treatment of common as well as fatal injuries ranging from a minor cut to a traumatic accident. As the name indicates, first aid is the immediate and mandatory treatment given to the person before proceeding to the main treatment. First aid kits can save lives and reduce pain till the main treatment arrives. Some of the main contents of a home as well as a travel kit are as follows.

1)Antiseptic liquid: The is the first addition to the first aid kit. It will disinfect the wound and keeps the bacteria away. Some over-the-counter antiseptics are Dettol,savlon etc.

2)Cotton, Band-Aid’s  & bandages: The first step is to clean the wound thoroughly with cotton. The next step is to apply bandages or Band-Aid’s so that the wound remains sealed till help arrives

3)Hydrocortizone cream : This comes handy especially while travelling. A 1% solution will provide relief from any itch bites or irritations till you go to a doctor.

4)Pain Killers: No first aid kit would be complete without medication to relieve pain and bring down a fever. Aspirin, acetaminophen, and ibuprofen are popular over-the-counter pain relievers. Aspirin should not be given to anyone under age 18 because of the danger of Reye’s syndrome.

5)Hand sanitizer : The wounds should not be tended with dirty hands. This would lead only to further infections, the best option is to always have a strong hand sanitizer in the kit.

6)Allergy medicines: If you have any kind of food or dust allergies, it is mandatory to keep the medications in the kit. It is never known when the allergy sets in and immediate attention is needed by the person who had an attack.

Once you’ve decided on the essentials for your mobile first aid kit, next important thing is to keep them clean and dry.

Need them now? Order medicines through Inayo app and use coupon code: KIT250 to get a free first-aid kit to your home in 90 minutes.

Boost your Immunity, go ayurvedic

Go Ayurvedic

The winter is coming! Jon snow needed years of preparation. You only need a few days to boost up the immune system and protect yourself & your family from many irritating viruses, infections and cold. The easy solution to a stronger immunity is undoubtedly ayurvedic medicine. Ayurvedic medicine is a system of traditional Hindu medicine native to the subcontinent. It has been used for thousands of years for treatment of any kind of illness. Inayo brings you details about some herbs that improve your immunity naturally.

1) Neem: Neem is a very effective reliever of acidity. Neem tea improves digestive system and gives radiance to skin. Ayurvedic Products which have neem can be bought over the counter like neem pills, neem face wash etc.

2) Turmeric: Turmeric is proved to reduce arthritis, asthma, colds, diabetes and inflammation. It was a part of the Indian diet chart but the usage is waning slowly. Time to bring it back.

3) Tulsi (Basil): Tulsi is an age-old medicine for cough and sore throat. It provides instant relief from the inflammation in the short run and improves the immunity in long run.

4) Ginger: Ginger is the best medicine to clear up sinuses and chest congestion. For those who have cold or headache, nothing can be more soothing than some piping hot ginger tea. Including ginger daily in diet reduces the risk of catching cold.

5) Amla: Amla lowers cholesterol, controls blood sugar in diabetes, improves blood circulation, improves digestion and alleviates constipation. Gargling with amla juice also reduces canker sores and makes you more immune. It is readily available as amla juice and can be consumed daily.

To sum it up, daily dosage of some common ayurvedic medicine can go a long way in safeguarding against weather changes and common ailments. You can order ayurvedic medicines online without going out in the harsh weather at Inayo.


Sports Injuries and Remedies

InayoWith the inception of numerous sports leagues in India we are finally looking beyond cricket. Positive aspect of this change is that kids are moving from online games to outdoor sports. In the excitement of playing sport we injury our self. The most common sports injuries are
1.Ankle Sprain
2.Groin pull
3.Hamstring Strain
4.Shin Splints
5.Tennis Elbow

Here are some of the ways these injuries happen and how we can protect ourselves when such a injury happens. Most athletes experience ankle sprains, which happens when the foot turns inwards which tears the ligaments on the outside of the ankle. When a ankle sprain happens we need to exercise in order to prevent loss of flexibility and issue of re-injury. Physiotherapy is another good option when such an injury happens. Pushing off in a side-to-side motion causes strain of the inner thigh muscles, or groin which causes a groin pull. Such injuries are most common in kids when they play sports like hockey and football. Applying a pain relieving spray, ice and rest can help us recover from a groin pull. Three muscles at the back of the thigh form a hamstring. Most hamstring strains happen when we playing sports like cricket and football. Most of hamstring injuries are slow to heal due the constant pressure applied on the injured tissue because of walking. In most cases a bandage is essential for healing. Pain down the front of the lower legs is called as shin splints. These are mostly caused during running. Most marathon runners experience these injuries. Rest , ice and counter pain medicine can help you recover from such injuries. Repetitive use of elbow while playing sport like cricket and tennis can sometimes irritate or cause a tiny tear to elbow tendons. Such injuries are most common among kids and might require an elbow cap.

Be it any injury, rest is the best healer. Sit back, relax and order pain killers, pain relief sprays, band aids etc. at Inayo.

Is eating less a solution to weight loss?

Inayo- Eat Less

Gone are the days of 9am to 5pm. The competition in today’s world demands every individual to work for those few more hours. Those few more hours which help in differentiating your organization from the others and you from the other employees. But, it is those extra hours that add extra pounds.

Most weight loss techniques like aerobic workout , zumba dance ,weight training etc. promise a instant weight loss but these fitness regimes form only the tip of an ice berg, the rest is covered in the ocean called DIET. A myth that eating less would help in losing weight should be let go of. Instead of helping you in losing weight, it causes extra flabs and gastric troubles and appetite issues. Every workout should be succeeded and preceded by perfect diet. Breakfast is the most important component of the meal. Consume a lot of fruits rich in vitamins, fibre and some source of natural protein. Before every workout make sure the body has source for calories to burn. Carbohydrates are easy to digest and help in shedding fat during workouts. Heavy regimes should be done after taking necessary pre workout protein supplements and followed by the post workout muscle repair supplements. For slim and lean muscle choose whey iso protein mix and for heavy build choose mass gain protein mix. For those who have hanging flab and cellulite glutamine helps to burn the extra calories.

There is no greater fitness tip than small meals at regular intervals that help the body to convert calories into energy reducing the waste. Dinner should be the lightest meal and it goes by the logic. Egg whites, grilled chicken, soya, chickpea, peanuts etc. are natural sources of proteins. Broccoli, brown rice and brown bread are sources for healthy carbs. You can order weight loss supplements online at Inayo.