Eating disorders are associated with significant burden on a persons quality of life. Bullimia Nervosa is one such eating disorders.If you feel like just eating and eating for the entire day, you could be in a trap of Bullimia Nervosa.What is Bullimia Nervosa:Bulimia nervosa, simply called bulimia, is a serious eating disorder. The person gets trapped into the cycle of first binge eating and then purging out/ vomiting everything.Who is mostly at risk?It is mostly seen in Adolescent girls.What is a common episode seen?It is a three level episode:Level 1: A person tends to lose control over the serving size he/ she is eating and consumes a lot more than normal.Level 2: They purge out everything with a fear of weight gain.Level 3: They get involved in things like self induced vomiting, extreme physical activity and fasting fearing weight gain.How does it affect?Bullimia Nervosa is a psychiatric disorder that can lead to complications. such asSwelling in salivary glands and cheeksGERD: Gastroesophageal reflux diseaseBarrett's esophagus, which can lead to esophagus cancerCoughing, hoarse voice and sore throatIrritable bowel syndromeConstipationDental problemsDiabetesIt is often seen that people suffering from Bullimia Nervosa mostly recover well. Our first and foremost objective is: Stopping the cycle of binging and purging.source: https://www.ncbi.nlm.nih.gov/books/NBK562178/

Recently ICMR has shared an easy to track method of daily diet using their “My Plate”. What is this ICMR Diet?Data reveals that 56.4% of the total disease burden in India is due to unhealthy diets. More or less, we all know that a healthy diet and physical activity are 2 components that can help reduce risks of coronary heart diseases, hypertension and prevent Diabetes to up to 80%.Indian Council of Medical Research (ICMR) summarizes “What all” and “How much” should one eat in the entire day with an easy to track method of “My Plate”.Let us go back and think about what we eat daily. Analyze your daily diet and understand is it really any one particular food group which gains most of the attention.Yes, even researches have proved that the Indian diet is completely focused on just “Refined Cereals”. Rather our diets should focus on micro-nutrient dense foods which include whole grains, pulses, beans, nuts, vegetables and fruits, etc.Good to go? I think a question is still coming to our mind - “How Much”?Let us learn this with a very simple “My Plate” method of ICMR’s daily diet recommendation:Vegetables, fruits, green leafy vegetables, roots and tubers: 500 gms in a day (accounting to 50% of your daily diet)Pulses, Eggs and Flesh foods: 85 gms in a dayNuts and seeds: 35 gms per dayFats and oils : 27 gms per dayCereals and Nutri Cereals: 250 gms per dayMilk: 300 ml per dayRemember, this is not just about one meal but what you should eat in ONE DAY.So, the real shift is needed in our eating habits. As the first step let us focus more on Fruits and Vegetables and cut down on cereals.What to Avoid:Ultra processed foods, junk foodsFoods high in fat, sugar and saltWhat to Restrict:Sugar intakeOil for cooking purposesIn between snackingFollow this healthy diet for a healthy adulthood. Also follow, like and subscribe to our channel for such crispy and healthy informations.source:https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf

An inspiring journey of courage and resilience: Lieutenant Colonel Barsha Rai shares her path from battling asthma to conquering the Kargil War Memorial run and beyond.In this inspiring Independence Day special episode(Part 2), Dr. Beauty sits down with Lieutenant Colonel Barsha Rai, a true embodiment of strength and determination. Discover how Barsha Rai defied the odds to become a proud member of the Indian Armed Forces, driven by an unyielding passion and love for her country.Join us as she shares her remarkable journey—from overcoming asthma since the age of 2.5 and enduring challenges like sciatica and knee injuries, to planning and completing a gruelling 160km run to the Kargil War Memorial. Despite health challenges, Barsha's spirit remained unbreakable, finding solace and strength in yoga, a practice that she has now mastered and certified in. Get a glimpse into her personal life, including her deep bond with her 7 dogs, the unwavering support of her parents and husband, and the mental health strategies she employs to stay resilient in the face of adversity.Throughout the conversation, Lieutenant Colonel Barsha Rai reveals what motivates her to keep pushing forward, inspiring us all to pursue our passions, no matter the obstacles. Tune in for an unforgettable conversation that will leave you motivated, uplifted, and ready to face your own challenges with courage and determination. Thankyou for this lovely and meaningful conversation @barsharai4656 Don’t forget to like, share, and subscribe for more inspiring stories from Medwiki!

An inspiring journey of courage and resilience: Lieutenant Colonel Barsha Rai shares her path from battling asthma to conquering the Kargil War Memorial run and beyond.In this inspiring Independence Day special episode , Dr. Beauty sits down with Lieutenant Colonel Barsha Rai, a true embodiment of strength and determination. Discover how Barsha Rai defied the odds to become a proud member of the Indian Armed Forces, driven by an unyielding passion and love for her country. Join us as she shares her remarkable journey—from overcoming asthma since the age of 2.5 and enduring challenges like sciatica and knee injuries, to planning and completing a gruelling 160km run to the Kargil War Memorial. Despite health challenges, Barsha's spirit remained unbreakable, finding solace and strength in yoga, a practice that she has now mastered and certified in.Get a glimpse into her personal life, including her deep bond with her 7 dogs, the unwavering support of her parents and husband, and the mental health strategies she employs to stay resilient in the face of adversity. Throughout the conversation, Lieutenant Colonel Barsha Rai reveals what motivates her to keep pushing forward, inspiring us all to pursue our passions, no matter the obstacles. Tune in for an unforgettable conversation that will leave you motivated, uplifted, and ready to face your own challenges with courage and determination.

Mushrooms are the little umbrella shaped fungi, which are edible. Mushrooms can be poisonous too, but they come in different colors and not suggested to eat.But, here in this video, we'll talk about the edible “button mushrooms” which are high in vitamin B, and D and high in fiber with low calories.Mushrooms are also known as “vegetable meat” because of the high level of protein present in them.Mushrooms offer numerous health benefits and are backed by scientific evidence.Here are top 5 health benefits of eating mushroom daily:Research suggests that, eating only 18-20 grams or 2 mushrooms daily can decrease the risk of cancer by 45%. Mushrooms contain a potent antioxidant and amino acid named ergothioneine, that decreases the rate of cellular damage and cancer.Another research suggests that adding mushrooms to your diet can reduce your intake of sodium leading to controlled blood pressure. About 1 cup of mushroom provides about 5-6 mg of sodium, which ultimately leads to decrease in use of salt.A study of Singapore, confirmed that people who ate at least 2 bowls of mushroom in a week had a 50% lower risk of mental problems like Alzheimer's disease and memory loss.Because mushrooms helps in growth of brain cells and neurons that supports overall brain health.Mushrooms are a greater source of vitamin D, as they also increase their vitamin D levels with exposure to sunlight, just like humans.So, if you are vitamin D deficient, or calcium deficient, then mushrooms are the best option for you. Vitamin D increases the absorption of calcium in your body, so, you can increase the vitamin D levels in mushrooms by keeping them in sunlight for 10-15 minutes and then eat them.Mushrooms are rich in prebiotics, which increases the growth of good bacteria in stomach by the help of polysaccharides present in them. Good bacteria are required for a healthy gut and better digestion of food.Benefits of mushrooms don't end here. Mushrooms are way more beneficial to health.From boosting the immune system to promoting weight loss and many more, mushrooms become the best food to be included in our daily diet.source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7826851/

As we grow old, we start feeling weak and find ourselves trapped under so many medical conditions and some chronic conditions, accepting this all as a matter of age.So, what do we need to focus on to keep ourselves fit even when we are old?NutritionA social circleSleepAND most importantly Physical ActivityBenefits of physical activity in old age:ImprovesOverall healthCardiovascular healthMental health (reduce symptoms of anxiety and depression)Cognitive healthSleepFunctional ability2.ReducesHypertensionChances of site-specific cancersChances of obesity3.Prevents:Falls and falls-related injuriesDecline in bone healthWorld Health Organization recommends that older adultsShould undertake regular physical activityShould do at least 150– 300 minutes of moderate-intensity physical activity (walking, dancing, etc); or at least 75–150 minutes of vigorous intensity physical activity (swimming, jumping rope, running, etc) throughout the week.Should also do muscle strengthening activities at moderate or greater intensity on 2 or more days a weekShould do physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent falls.Remember:Doing some physical activity is better than doing none.Older adults should start by doing small amounts of physical activity, and gradually increase the frequency, intensity and duration over time.Older adults should be as physically active as their functional ability allows, and adjust their level of effort for physical activity relative to their level of fitness.Limit the amount of time spent in sedentary activities and introduce light intensity physical activity.source; https://www.who.int/publications/i/item/9789240076648

As per Manu Bhaker, skipping breakfast is never an option for a sportsperson. She considers breakfast as the fuel that fires the energy required for being physically active.Manu Bhaker, a 22-year-old athlete, became the first Indian woman athlete to win two medals at a single Olympic event in 2024. She won her first bronze medal in the women's 10m air pistol event and her second bronze medal in the 10m air pistol mixed team event.Is breakfast the Fitness Mantra of these Athletes?Not just Manu Bhaker, athletes like PV Sindhu, Mirabai Chanu and Saina Nehwalalso give special importance to a healthy breakfast.Just like them, almost 50% of the sports participants are females and they follow a strict routine to keep up their fitness and stamina. Let us know what they prefer eating in breakfast and what not,What foods do they prefer to eat mostly to maintain themselves?These athletes prefer fruits, fruit juices, boiled vegetables, soup of all boiled vegetables, dry fruits and milk. If non-vegetarians, they also prefer boiled eggs or meat for breakfast.They know it is not just about the fitness but also the stamina and overall health they need to focus on. They rely on certain foods like fruit salads, green leafy vegetables, etc in their diet for their antioxidants and antiinflammatory benefits.Did you know that even mild dehydration can impair performance by up to 30%? That's why hydration is a top priority.Athletes pay special attention to hydration. They make sure they consume a lot of water, fruit juices, coconut water and energy drinks after frequent intervals to replace the fluids lost during exercise.In her autobiography, "Playing to Win," Saina Nehwal discusses how her coach instilled in her the importance of hydration for optimal performance.Manu Bhaker states that “Recovery is the most crucial aspect of my fitness, so I place a lot of importance on sleep and diet,”3 things they avoid in their diets?Spicy foodsOily and junk foodsExcess of Sugar and GheeThey assure that following a healthy diet alongwith the daily exercise routine keeps the athletic ability perfect. Follow the fitness mantra to keep yourself fit. Remember to never skip your breakfast starting today.Source:-1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805623/2. https://www.sciencedirect.com/science/article/pii/S27682765240050423. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8336541/

Understanding Sedentary BehaviorSedentary Behavior:Involves low energy expenditure activities while awake.Includes sitting, reclining, or lying down.Concerns with Sedentary Lifestyle:Increased use of motorized transport.Higher screen time for work, education, and recreation.Associated with poor health outcomes such as:Cardiovascular diseases.Cancer.Type-2 diabetes.Importance of Physical ActivityBenefits of Physical Activity:Prevents and manages noncommunicable diseases (cardiovascular diseases, diabetes, cancer).Reduces symptoms of depression and anxiety.Enhances brain health and overall well-being.Recommendations from WHOGeneral Recommendations:All adults should engage in regular physical activity.150–300 minutes of moderate-intensity aerobic activity (e.g., brisk walking, swimming, running, cycling) per week.OR 75–150 minutes of vigorous-intensity aerobic activity (e.g., fast running, jumping rope, aerobic dancing) per week.Muscle-Strengthening Activities:Involve all major muscle groups.Perform at moderate or greater intensity on 2 or more days a week for additional health benefits.Tips for Increasing Physical ActivityTake multiple stretching breaks during work hours.Use stairs instead of elevators.Walk or cycle to nearby areas instead of using cars or scooters.Relax by walking or playing with kids in the evening instead of watching TV.Join swimming classes or a gym.Gradual Increase in ActivityBegin with small amounts of physical activity.Gradually increase the frequency, intensity, and duration over time.Source:-1.https://www.who.int/news-room/fact-sheets/detail/physical-activity2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6881900