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Trying To Lose Weight? Do These 3 Things First

The Kashmir Monitor





Weight loss is a tedious process. While everyone is trying to achieve it, there are others who struggle to find the motivation to begin with it in the first place. In addition to this is the bombardment of information related to quick weight loss on the internet. The weight loss industry has somehow made people believe that giving up on one food group entirely, or taking excess of another is good for their health as it shows quick difference in terms of numbers on the weighing machine. This makes people ignorant about a lot of things. Making the right decision and losing weight in the right and healthy way is no child’s play.

In this article, we are going to talk about a few important things that you should know in case you are trying to lose weight:

  1. Make sure you include protein in your diet

Protein is a macronutrient, a building block of the human body which you definitely need if you are trying to lose weight. This is along with the fact that you consume it in the right manner. Protein-rich foods induce weight loss by keeping you full for longer and reducing appetite. Proteins come with the additional benefit of improving muscle mass. But this does not mean that you should go overboard with its consumption. The right way to eat protein for weight loss is by eating it along with other nutrients in every meal. Every meal in a day should include some protein-rich food if you are trying to lose weight.

  1. Your body is different from others

Blindly following fad diets is another trend that is common among people trying to lose weight. You must understand that your body is different from others. A particular diet might not show the same results on you as it has shown on someone else. Similarly, how fast you lose weight, and how efficiently, is also dependent on your body type. Ectomorph, mesomorph and endomorph are three kinds of body types. The workout regime and diet for each of these body types is going to be different. So before going ahead with weight loss, find out your body type and consult an expert about which diet and workout regime would work the best for you.

  1. Get your calories from the right food sources

Going on calorie deficit diets or starving yourself to lose weight is definitely not going to work for you. You are going to end up feeling fatigued, irritated and very low on energy. It is important to understand and accept that weight loss is a gradual process and will take place eventually, over a period of time. It is not an overnight task and you need to eat good and healthy food to be on-the-go, perform well at work and be physically and mentally fit for daily chores. For this, you need to eat calories (but only the right ones) if you want to lose weight. Give up foods which provide no nutrition and have empty calories like white sugar, junk food and processed food. Keep everything that comes in a packet (even if they say zero trans fat, zero calorie, no sugar etc) off the table. Give up alcohol consumption and quit smoking. Switch to home-cooked, natural and seasonal food. Practice portion control and weight loss will definitely be achieved, without any negative impact on your health.

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Hepatitis A Causes and Symptoms

The Kashmir Monitor



Generally speaking, hepatitis A is more common in parts of the planet that are developing. It’s for the fact that sanitation and food handling practices are by and large poor. However, medical experts say that living in developed countries can also put you at risk of having hepatitis A, but it’s really a rare occurrence.

Just like what’s mentioned earlier, hepatitis A is caused by the hepatitis A virus or HAV. It can be spread around by someone who has hepatitis A because he or she is a carrier of the virus behind it. It is said that a person with hepatitis A is most infectious about 2 weeks before he or she begins to experience signs and symptoms.

Here are some of the ways that hepatitis A is spread around:


Consumption of food that is prepared by a person who has hepatitis A. This is most especially true if he or she has not properly washed his or her hands.

Drinking of water that is contaminated with the hepatitis A virus.

Intake of raw or undercooked seafood obtained from contaminated water.

Close contact with someone who has hepatitis A. This includes having sexual intercourse with an infected person, especially when the rectal or anal area has been touched with the fingers, mouth or tongue.

Using illegal drugs, especially when paraphernalia contaminated with the hepatitis A virus are used.


Medical experts say that it may take a while before the various signs and symptoms associated with hepatitis A show up. They say that someone may experience them about 4 weeks after getting infected. It’s even possible for someone with hepatitis A to not experience any sign and symptom at all.

Some of the initial signs and symptoms of hepatitis A include:

Tiredness and malaise
Achy muscles and joints
Pain in the upper right section of the abdomen
Loss of appetite
Mild fever
Sore throat
Diarrhea or constipation
Hives or raised rash that’s itchy

These initial signs and symptoms associated with hepatitis A can last anywhere from a few days only to a couple of weeks. Afterwards, as the infection of the liver progresses, the following may be experienced by the individual:

Jaundice, which is the yellowing of the skin as well as the whites of the eyes (sclera)

Pale colored stools
Dark colored urine
Skin itching

Tenderness and swelling of the upper right section of the abdomen

Although it rarely happens, hepatitis A can cause liver failure. When such develops, the person who is infected may experience severe vomiting, frequent bruising, bleeding of the nose and gums, drowsiness and confusion.

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Busting myths around blood donation

The Kashmir Monitor



As per the World Health Organisation (WHO) norms, ideally, one per cent of the total population should regularly donate blood to meet the requirements, which is anywhere between 1% and 3% of country’s population that would require blood in a year.

Contrary to the myth about blood donations making a person weak or anaemic, the body replenishes the lost blood in a matter of a few days, say experts.

“A healthy bone marrow makes a constant supply of red cells, plasma and platelets, so there is no question of becoming weak, much less anaemic. It is a myth and should not deter people from donating blood,” says Dr RK Singal, chairman, internal medicine department, BLK super-speciality Hospital.


The donors can give either whole blood or specific blood components, as there is sophisticated equipment available these days that extract relevant components from blood and the rest of the blood can be transfused back to the donor.

As per the World Health Organisation (WHO) norms, ideally, one per cent of the total population should regularly donate blood to meet the requirements, which is anywhere between 1% and 3% of country’s population that would require blood in a year.

About 65% of India’s population is young and if this section donates blood regularly, chances of the country facing blood shortage will be remote. Hence, there is all the more reason for people, especially youngsters, to come forward and be regular blood donors.

How to prepare

Have enough fruit juice and water in the night and morning before you donate

Have a full meal 3 hours before donation; never on an empty stomach

Have some rest for about 10-15 minutes after donation

Have some snacks or a juice with high sugar content after donation

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Erectile dysfunction’s connection with lifestyle

The Kashmir Monitor



By Dr Anjani Kumar Agrawal

healthy-lifestyle-can-reverse-effects-of-hypertensionAll over the world, but perhaps more so in India, men are embarrassed to admit that they may have a problem getting or keeping an erection — a condition known as erectile dysfunction (ED).

All over the world, but perhaps more so in India, men are embarrassed to admit that they may have a problem getting or keeping an erection — a condition known as erectile dysfunction (ED). From my research, I have found a strong link between ED and stress. Other major causes include smoking, drinking, diabetes, hypertension or high blood pressure and cholesterol levels. My advice to these patients is — do not get even more stressed over this situation. Instead, focus on taking the right medication and making some changes to your lifestyle, so you can once again enjoy a satisfactory sexual life.



We normally diagnose ED and its underlying causes by asking the patient a few questions about his medical and sexual history. This is sometimes done by sharing a questionnaire with the patient. The questions that we ask are designed to help us understand the cause of ED in the particular patient.

We also do a physical exam, ask for certain blood tests to rule out other medical conditions responsible for erectile dysfunction, and recommend imaging tests (if required) to determine whether the person is physically able to have an erection or not.


Underlying medical conditions such as diabetes, hypertension and hypercholesterolaemia (high cholesterol levels) can cause ED. In these cases, ED can be reversed once the patient starts treatment.

In my experience, many men suffer from ED because of work stress, family pressure and anxiety. So, changes in lifestyle with regular exercise, yoga, abstaining from alcohol and smoking, and proper counselling help in treating ED. Along with this, medicines for ED are usually prescribed for about 3 to 6 months by which time lifestyle changes start to take effect and the patient is physically and mentally healthier, which helps resolve the problem.

An estimated 16% to 25% of men experience ED at some point in their lives. I would urge them not to be embarrassed about it. Seek medical help from a urologist or andrologist; get the necessary advice/medication; and go on to enjoy a healthy, fulfilling sexual life.

The author of this article is Dr Anjani Kumar Agrawal, head, andrology, department of urology sciences, Max Smart Super Speciality Hospital, Saket

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