Make the most of your breakfast with these delicious high-powered, protein-rich pancakes with wholesome paneer filling!

These healthy pancakes made from red lentils (masoor) and paneer filling offer a high source of protein to kickstart your day. They can be had for breakfast, lunch, or dinner and are best enjoyed with raita, chutneys, or any pickle of your choice.

Also known as masoor chilla, this recipe is quick and easy to make and does not require fermentation. This recipe is ideal for those who are on the go and are looking for a healthy and quick breakfast meal.

Chilla is the Indian version of savory pancakes made from unleavened batter and is gluten-free. There are many recipes you can follow, incorporating a variety of flours, grains, millets, or lentils.

Are Proteins Good For Me ?

• Proteins are the building blocks of life and form a very important food group. 

• Every cell in our body contains proteins, from hair to nails.

• Proteins help our body in cell and tissue formation, cell growth, and cell renewal.

• It helps to boost our immunity and aids in healthy digestion.

• It ensures muscle development and releases energy to fuel our body. 

• It is important for growing children and expectant mothers to include proteins as part of a daily healthy diet. 

• A protein-rich diet is also helpful for people on a weight loss journey and beneficial for the muscle recovery process after exercise.

• Proteins included during breakfast are important to help restore nutrients in our body, especially after the “night long fasting” hiatus. 

• The recommended daily amount of protein is 1 gm per kg of your ideal body weight. To check your ideal body weight you can use a BMI calculator which uses your gender, weight, and height.

Red lentils (masoor) are a very nutritious and popular legume consumed worldwide. In the Indian subcontinent, it is cultivated extensively and consumed mainly by vegetarians. They are red in color, split, and without skin. When cooked they turn slightly golden and have a mild earthy flavor.

Red lentils offer an impressive nutrient composition, not only with an impressive amount of protein but also a rich source of iron, dietary fiber, and vitamins A, C, and E.

These vitamins are essential for eye and skin health, strengthening our muscles, and promotes healthy digestion. Red lentils are also pro diabetic, helping control sudden sugar spikes.

Paneer is another source of healthy protein and is also high in calcium, vitamins, minerals like iron, potassium, and vitamin B. The nutrients in paneer are beneficial for maintaining good skin, and better bone health. It is also good for memory and brain health. Paneer has the added advantage of soaking up any flavor and making it an ideal combination with a variety of different cuisines.

Paneer Filling Alternatives: 

Potatoes/Sweet Potatoes- Potatoes, although high in carbohydrates, are easily available, versatile, and loved by everyone.

Vegetables– Mix cauliflower, carrots, cabbage, or capsicum in a processor and use it as a filling according to your flavor preference.

Salad– If you prefer not using a filling you can enjoy any dish with a simple salad of cucumber, onion and tomatoes with grated carrots. 

How to Make a Protein Rich Pancake

• Preparing the batter: Thoroughly wash the red lentils/masoor. Keep the washed lentils aside in a bowl and leave to soak for 10 minutes. Once soaked, put the lentils in a blender with grated ginger, chopped green chillies, and ½ cup of water. Blend until consistency is smooth. Now add the asafoetida and fennel seeds, add ¼ cup of water to the blended mixture and blend until smooth. It is advised to blend in two batches to achieve a smooth texture. A total of ¾ cup of water is required.

• Once you are happy with the consistency of your batter, empty the batter into a clean bowl and add 2 tablespoons of chickpea powder (besan), turmeric, and salt. Mix well with the batter.

• For the paneer filling:  Heat a pan and pour peanut oil. After a couple minutes, add chopped onions, chopped capsicum, chopped or grated garlic and salt. Sauté lightly and add pav bhaji masala (optional). Take the paneer and mash it using a fork or grate and then add the mashed paneer to the pan. Now add chopped tomatoes and mix the ingredients lightly.

• Keep cooking on low heat until the water evaporates. Once the water has evaporated, keep aside till the pancakes/chillas are ready.

Making the Pancakes/Chilla

• Take the batter you prepared earlier, and heat a skillet/tawa, and grease it with peanut oil. Keeping a low, pour 1/3 cup of batter on the skillet and spread it evenly in a circular motion. Cover and cook for 5 minutes on each side and pour oil/butter/ghee if the batter gets too sticky.

• Cook the pancakes till both the sides are lightly toasted. Remove the pancake from the flame and gently lay it on a plate. Keep repeating the process until all of the batter is used. 

• Take 2 to 3 spoonfuls of the prepared paneer filling and spread it over or on half the cooked pancake. Gently fold the other side of the pancake covering the paneer filling.  Repeat the filling process with the remaining pancakes and paneer.

How to Make the Yoghurt Dip

• You will need to start with ½ cup yoghurt, beaten until smooth. Then add 2 to 3 tablespoons of water to thin down the consistency. Add ½ teaspoonful chaat masala. If chaat masala is not available, you can always add ½ teaspoonful roasted cumin powder and salt (as per taste). Mix the yoghurt and the spices thoroughly.

The Finishing Touch

Garnish the pancakes/chilla with chopped coriander and serve warm with cut lemon wedges and onion slices. 

Your delicious protein-rich pancakes are now ready. Enjoy this flavorful, quick, and easy meal for breakfast, lunch, or dinner.

High Protein Pancakes with Paneer Filling

Recipe for 12 -14 Pancakes

Cooking Time: 45 minutes

Preparation Time: 20 minutes

Cuisine: Indian Main

Author: Healthy Nidhi 

Ingredients

1 cup split red lentils/masoor

2-3 green chilies finely chopped

A small piece of ginger, chopped or grated

2 tablespoons of chickpea flour (besan)

1/2 teaspoon of turmeric powder

A pinch of Asafoetida (Hing)(optional)

A teaspoon of crushed fennel seeds (optional)

Salt to taste

Peanut oil for cooking

Paneer Filling

½ cup finely chopped onion (medium)

½ cup finely chopped capsicum (small)

1 teaspoon garlic

350 grams paneer (see notes)

2 tablespoon Pav Bhaji Masala (see notes)

½ cup chopped tomatoes

Salt to taste 

2 teaspoons of peanut oil

Sauce

½ cup vegan yogurt

1 teaspoon chaat masala

To Serve

Onion slices

Lemon wedges

Chopped coriander

Method

• Wash and soak the lentils for 10 minutes. Add the ginger and green chillies, and ½ cup of water. Blend until smooth. Add fennel seeds, asafoetida at this stage if using for better blending.

• Blending in 2 batches is advisable for a smooth paste consistency . Add a total ¾ cup water into the mixture.

• Empty the batter into a bowl and add salt, turmeric, chickpea flour (besan). Mix well until smooth.

• Heat a skillet at low heat and add peanut oil.

• Pour ⅓ cup of batter on the pan and swirl it around to make pancakes.

• Cover and cook for 5 minutes.

• Carefully flip and cook the other side. Add peanut oil if the batter is sticky.

• Stuff each pancake with the filling, chopped onions, and garnish with coriander. Serve warm with yoghurt dip and lemon wedges.

Paneer Filling

• Heat a pan and add peanut oil.

• Add chopped onion, chopped capsicum, chopped garlic, salt, and stir.

• Add the pav bhaji masala if using.

• Add the mashed paneer with a spoon.

• Add the chopped tomatoes and mix.

• Cook till the water in the mixture evaporates.

• Keep aside to cool until the pancakes are ready.

Yoghurt Dip

• Take ½ cup of yogurt (your choice)

• Add 2-3 tablespoons of water to thin it down.

• Add chat masala or roasted cumin powder and salt and serve along with the pancakes.

Helpful Tips:

• Use moong dal (split green gram) if split red lentils are not available, though the quantity and texture may vary.

• This batter is a little sticky so remember to grease the pan before cooking.

• Use a ceramic coated pan or a well-seasoned cast iron.

• Mustard oil can be substituted if peanut oil is not available.

• Pancakes are tricky for beginners so it’s acceptable to spoil your first attempt.

• For the filling, you can use either, tofu, paneer (cottage cheese), boiled eggs, or potatoes.

• In case pav bhaji masala is not available try sambhar masala or Szechuan sauce. For variation, you can even try some curry powder

Crafted by: Nidhi  for Happily Health

Conducting a health assessment is often the first important step in identifying the person’s problems, their medical needs, and how the healthcare system should address them. It varies in scope and length, can be completed during or between office visits, online or offline.

The Importance of Regular Health Assessment

Various studies have suggested that death from heart diseases, stroke, Cancer, or Diabetes can be prevented by following a healthy diet, regular exercising, and quitting smoking. Every year thousands of lives, their time, and capital are claimed by diseases preventable in nature. Therefore, it is essential to undertake periodic health assessments.

In situations where there is a family history of cardiovascular diseases, Diabetes, higher BMI, etc., one must get a preventive health check-up every 6 months, recommended by a senior doctor who is well-versed with your regular check-up. Genetic analysis and Cancer screening are required in patients with a family history of the disease or those who use tobacco in any form. The human body changes every fraction of a second, and the more frequent the preventive check-up, the better is the outcome with adequate interventions.

Based on the assessment results, your medical care provider will steer you to manage your health. Taking charge of your health may include incorporating regular exercise and a healthy diet in your routine, preventive medication before the onset of any potential chronic disease, or medicine to manage any ongoing health conditions.

Components of a Health Assessment

A comprehensive health assessment includes a general survey, an analysis of medical history, and a complete physical examination, along with self-reported symptoms. This health assessment seeks to measure and provides an insight into someone’s physical and mental vitals. Health assessments are used to obtain the baseline data about patients and build a rapport with them to build a trusting relationship and ease their anxiety.

The general survey comprises minor details such as age, height, weight, hygiene, gait, build, and posture. Major details involve the extent of tobacco use, level of physical activities, stress, sexual practices, alcohol usage or addictive actions such as substance abuse or gambling, symptoms of anxiety or Depression, the presence or absence of emotional support, sedentary lifestyle, history of bullying, physical abuse or violence, and overall health and well-being.

To summarize, health assessments comprises the following components:

1. Collection of information including medical history;

2.Investigations as per requirement;

3.A comprehensive evaluation of a person’s physical, mental, and emotional well-being;

4.Recommendation of appropriate medical or surgical interventions;

5.Providing information and advising the person concerned; and

6.Maintaining records and offering a written report of the health assessment to the undertaker.

Who Should Take a Health Assessment

Health Assessments are carried out to obtain a general understanding of your health, including physiological, mental, psychological, and sexual well-being. It enables you to be proactive towards the state of health and prevents the onslaught of any disease. But who are these health assessments meant for? And, what should people of specific age groups get tested for?

1.For children over the age of 3 and under the age of 5, receiving childhood vaccination and undergoing routine checkups is the norm.

2.Up to the age of 17 years, in the absence of any chronic disease, it is pertinent to assess adolescents for anomalies in sexual health and related behaviors.

3.For people belonging to the age group of 18 to 39, annual health screenings are a must. A typical yearly screening includes checking weight and height, cholesterol, blood pressure, diabetes, skin, Depression, immunizations, blood tests for a complete blood cell count, thyroid, Liver Enzyme markers, Plasma Glucose, and sexually transmitted diseases.

Women of this age group must undertake breast examination, Pap Smear test for Cervical Cancer, and an HPV vaccine if not received as an adolescent. Men must opt for a testicular exam.

1.Men and women between the age group of 40-64 must undergo Colorectal Screening, Lung Cancer, Osteoporosis, Depression, Colonoscopy, and be administered annual Flu shots. Additionally, women must undergo Pelvic examination, Mammogram, and annual Blood Culture; and men must undertake a Prostate examination, especially in the presence of risk factors.

2.For people over 65 and more, it is essential to evaluate the overall health, including examining Colorectal Cancer, Rapid increase or decrease in weight, Depression, and a sense of orientation with their surroundings.

Different Types of Health Assessments

Depending upon the particular needs, a medical practitioner might conduct assessments for people belonging to different age groups. It can be classified in terms of the length of the evaluation.

1.A brief health assessment is a simple one that can be concluded within or less than 30 minutes.

2.When you need more than just a brief assessment but not complex enough to warrant a longer one, a Standard health assessment is employed, which may extend up to 45 minutes.

3.A Long health assessment is conducted when there are complex health issues to deal with. It usually takes an hour to complete.

4.A Prolonged health assessment is a complex one where you need a preventative healthcare plan that exceeds an hour. Based on the tests you need to undertake, your medical care provider will inform you about the time duration you need to set aside for the assessment.

Traditionally, these health assessments would take place at a hospital or diagnostic centers. But the current times have propelled people to carry out health assessments at home.

How to Conduct a Health Assessment at Home?

Home health assessments allow capturing social and environmental factors that may influence health but are not detected in a clinical environment. Very often, the information contained in medical records does not represent a person’s physical health, insights on their behavior, or social conditions. One way of conducting the health assessment at home is to have qualified physician assistants or nurse practitioners reach out to the person concerned and carry out a comprehensive health assessment to provide the missing clinical data. This process can drive quality and care management initiatives to ensure that their clinical risk burden is accurately captured and substantiated for the purpose of risk adjustment. Another way of conducting a health assessment at home is to do it yourself by answering online questionnaires honestly.

A health assessment is an accurate judgment of mental, physical, and quality standards of a person’s life. In a healthy at-home assessment, depending upon your age, you need to ask yourself questions about –

1.General health condition;

2.Ability to carry out daily living activities;

3.Any sense of unease or discomfort in any part of the body;

4.Ability to remember details;

5.Whether you need additional support for personal care and many more.

This will help you or your healthcare practitioner to identify the risks involved. There are 4 broad categories that a person needs to test him/herself upon:

1.Physical Health: This involves asking a person to list symptoms they have experienced between the last 6 months until recently. These symptoms must include eyes, ears, nose, head, throat, lungs, chest, musculoskeletal, psychological, heart, gastrointestinal, neurological, balance and mobility, and dermatological.

2.Nutrition: This comprises checking the Body Mass Index (BMI) of a person. If there is a rapid loss or gaining of weight, there could be a problem with nutrition.

3.Self-Care: It is gauged on a person’s ability to carry out their daily activities such as bathing, toileting, dressing, eating, transferring, grooming, cleaning activities such as washing the dishes or doing laundry, managing household bills from electricity bills to grocery or paying taxes.

4.Mental Health: This involves gauging if a person has symptoms of depression or anxiety if they suffer from feelings of low self-esteem, a sense of loss, a lower functionality in their daily life, and their ability to social networking.

Whether done at home or a health center, any given health assessment must include all aspects of life, such as physical, mental, social health, and lifestyle. It can help in keeping the risk factors in check and facilitate a quality life. It is an excellent way of addressing health concerns beyond the realm of your regular physician appointments. These assessments are most helpful when scheduled every six months. Stay at the pink of your health with regular health assessments.

Cycling for women goes a long way to keep diseases at bay, prolongs life span, and allows you to live a happy life. Considering how chaotic a woman’s daily life is, healthy living may take a back seat to work, household chores, busy schedules, and more. This is where self-determination steps can help. 

Since we have been under lockdown, we have started taking greater care of our health. From keeping a watch on what we consume to conquering our fitness goals, many of us have strived to change our habits and lifestyle. Working women who were, earlier, not able to spare time for workouts have by now tried out various home exercise regimes and fitness routines.

But while you are at it, did you know that cycling could prove highly beneficial for you? Cycling is a vigorous exercise to keep your body fitness soaring high. Irrespective of age, cycling for women has proven to have incredible effects on their health. 

Given the current scenario, it is recommended you stay home as much as possible. But, if your house and the locality surrounding it are not under a lockdown or have fewer constraints on moving around, you can take up cycling if you haven’t already. Cycling for women is immensely beneficial, especially for those who want to look good and feel good. 

Let us explore the benefits of cycling for women in detail:

Cycling increases your heart rate, gets your blood pumping to the entire body, burns your calories, and limits the chances of obesity. It maintains cardiovascular fitness and improves blood circulation. Resultantly, it is a highly recommended form of exercise that cuts the risk of developing heart diseases, diabetes and reduces the risk of cancer. It lowers cholesterol levels and blood pressure. 

In a research finding by the University of Glasgow, it was found that cycling cuts the riders’ risk of developing any form of cancer or heart disease by 50%. Cycling for women is associated with a lower risk of adverse health outcomes.

Studies have also established that physically active women have a lower risk of breast cancer than women who lead a sedentary lifestyle. It works the same way for women undergoing their post-menopause phase. Research conducted in Finland found that those who cycled more than 30 minutes a day had a 40% lower risk of developing diabetes. 

2. Cycling for Women Elevates Vitamin D Component

An early morning cycling trip allows you to soak your body in the sunshine and absorb Vitamin D. Since the sun is a natural source of Vitamin D, it improves resistance against various diseases. Low Vitamin D often results in a low and gloomy mood. So, all women out there – Get some sunshine and Lift Your Spirits.

3. Cycling For Women Amplifies Immunity

A study relevant to the global pandemic, recently conducted in the Appalachian State University, found that exercise in the form of cycling had huge benefits on the health of the respiratory system. It aids in reducing the occurrence of the common cold. The rise in body temperature after cycling may prevent unwanted bacteria, fight infection and boost your immunity.

4. Promoting Weight Loss With Cycling

When it comes to weight loss, the equation is quite simple – ‘Calorie burn must exceed calorie intake.’ Depending upon the rider’s intensity and body weight, cycling alone can burn anywhere between 400-1000 calories per hour.

5. Cycling for Women Keeps Mental Illnesses At Bay

Cycling and exercising triggers the release of adrenaline and endorphins. It is related to a stable mood and improved confidence. Cycling is a combination of physical exercise and mental abilities such as navigation and spatial intelligence. Being outdoors and exploring new views gives you the time to process your concerns. If you are riding with a group, it broadens your social circle. Mental health issues such as anxiety, depression, and stress can be reduced by regular cycling for women. It boosts your mood, improves body image, and makes you feel happy.

6. Cycling for Women Prevents Arthritis and Bone Injuries 

More women are prone to Arthritis than men. Cycling for women is highly recommended if they primarily suffer from osteoarthritis since it is low-impact and places minimal stress on the joints. Cycling strengthens the bones, improves balance and coordination. It prevents falls and fractures.

7. Cycling for Women Strengthens Muscles 

Ever felt a pull in your calves after a cycling session? Cycling strengthens your calf muscles, works on your hips and thighs, and tones up the muscles. Cycling works on your body fat, tones your body, and gets you into your desired shape. 

Similarly, while you keep your hands on the handlebars, your arms also get toned in the process, even without you realizing it. Cycling for women ensures the use of various other muscles such as your core, shoulders, back, and heart. But the resistance element of cycling implies that it doesn’t just burn calories. It also builds muscle around your calves, glutes, hamstrings, and quads.

Women who cycle regularly have leaner muscles, those with a higher percentage of muscle tend to burn more calories even when sedentary.

8. Cycling for Women Builds Endurance

You may not feel it, but as you enjoy your cycling ride, your body gains endurance without any strenuous training. It strengthens your heart by working on your cardiovascular fitness and increases your lung capacity.

9. Cycling for Women Reduces Sleep Deprivation and Insomnia

These days your daily routine involves staying at home for the most part. And even when you feel mentally fatigued working from home, your body needs to feel an equal amount of tiredness to get yourself some sound sleep. It is no rocket science that tiring yourself out on a cycling trip has proved to be quite a sleep inducer. 

University of Georgia researchers studied women and men aged 20-85 over a span of 35 years. It was found that a 2% drop in fitness levels for men and a 4% drop in fitness for women resulted in sleep problems. According to Cycling Weekly, Dr. Rodney Dishman, one of the lead authors, commented – “The steepest decline in cardiorespiratory fitness happens between ages 40 and 60. This is also when problems of sleep duration and quality are elevated.”  
Globally, women are more sleep-deprived than men owing to domestic and household chores, work, finances, multitasking, etc. It affects their health and emotional wellbeing. Research shows that women who experience sleepless nights are at a greater risk for health problems than men. For a holistically healthy lifestyle, it is necessary to get enough rest. This is where cycling for women can help them fall asleep faster and increase their sleep duration by an hour. It allows you to rest your body and mind, reduce anxiety, and elevate the ability to sleep.

10. Cycling for Women Improves Digestion and Prevents Bloating 

Women suffer from bloating before and during their menstruation cycle. It results from changes in hormones such as progesterone and estrogen. As period bloating is a Premenstrual Syndrome, regular exercise, especially in cycling, can help reduce it. 

Cycling for women reduces the amount of time taken for food to move through your digestive tract. The increased heart rate and accelerated breathing achieved during cycling enable intestinal muscles to contract and prevent bloating. 

11. Cycling for Women Betters Lung Health

Irrespective of age and gender, cycling works out the essential organs of your body – the heart and the lungs. They work hard to bring oxygen into the body, fuel your energy and remove carbon dioxide. 

When you cycle, you improve the capacity of your lungs – the maximum amount of oxygen your body can use. The Dandyhorsemagazine suggests that “Lung function is the metric determined by the capacity of air your lungs can sustain and how swiftly you can inhale and exhale. Lung functions take care of how the lungs funnel oxygen and remove carbon dioxide from your bloodstream. While lung function cannot necessarily be improved, lung capacity and endurance can indeed be.”
If you have a lung condition or go quickly out of breath, it may diminish your motivation to exercise. But it is only regular exercise that can improve those symptoms. Cycling is an aerobic workout that is easy on joints, builds muscles, and triggers endorphins that improve mood. Additionally, resistance activities such as pushing the pedals build bones and increase bone density.

12. Cycling for Women-Necessary for Holistic Health & Wellbeing

Cycling is one of the most rewarding sports a woman can engage in – irrespective of age or activity level. Of all reasons to head out on two wheels, the best is empowerment. “Heading home after a cycling trip with a face flushed and brain buzzing is genuinely the best way to kickstart your day. The strength gained from regular cycling transpires into every other aspect of your life – be it family, friends, or work,” writes Active.

1. You are what you eat

Eating a balanced diet with plenty of fresh fruits, vegetables, and leafy greens will not only make your heart healthier but also reduce your risk of developing heart disease. 

– Avoid foods high in salt and sugar content because these cause diseases like diabetes and hypertension which are contributing factors for cardiovascular disease. 

– Limit your intake of deep-fried foods which are high in calories because they tend to raise your blood cholesterol levels resulting in coronary artery blockage.

– Copious amounts of monounsaturated and polyunsaturated (omega-3 and omega-6) fats present in nuts, avocados, and fish promote heart health. 

– Including whole grain in your meals can be beneficial as they are rich sources of dietary fiber and Vit B. 

2. Be active 

Regular exercise lowers your risk of developing heart disease or having a heart attack. Physical activities like walking, jogging, running or training at a gym are wonderful ways to keep you fit, healthy and happy. Choose an activity that you enjoy and incorporate it in your day to day life.

Yoga can be done every day after your vigorous routine to release stress, enhance your mood and improve flexibility.

3. Quit Smoking 

Smoking damages blood vessels leading to your heart, brain, legs and other parts of the body. It increases blood pressure and causes buildup of plaque in the blood vessels, which results in heart attack or stroke. Smoking has serious consequences; it not only affects your heart and brain but also causes lung diseases such as emphysema or lung cancer. If you are a smoker you must try to stop smoking.

4. Limit your alcohol intake 

Moderate levels of alcohol can increase HDL (good cholesterol), however, consuming excessive alcohol may trigger heart conditions such as palpitations or irregular heartbeat. General recommendation is 2 drinks or less in a day for men and 1 drink or less in a day for women. Although alcohol may provide some minor benefits but if you do not already drink, you shouldn’t start doing so because of the long-term negative effects of alcohol consumption. 

5. Check your weight 

Being overweight can be dangerous for your heart. Remember to keep moving, this will help you to shed those extra kilos and you’ll feel better and your heart will be healthier. 

6. Reduce your stress 

Stress is one of the main factors affecting your heart and other organs. Stress can push you towards things that can seriously harm your heart such as excessive smoking and drinking, emotional eating and a lot more. Learn to relieve your tensions. Take up a hobby, listen to music,  practice meditation to keep your mind calm. Let your anxieties and worries float away. Studies show there is a strong link between depression and heart disease. If you suffer from depression talk to your family or friends and if need be, do not hesitate to visit a psychologist.

7. Understand and monitor your blood sugar and cholesterol levels

Make sure you regularly check your blood sugar and cholesterol levels and understand how to manage them. Follow the advice of your physician, if you have elevated blood sugar and cholesterol levels. It is important to realize that you can develop heart disease if you have diabetes or/and high cholesterol levels.

8. Control your blood pressure 

Hypertension (high blood pressure) can significantly damage your heart. Control your  blood pressure by taking your medication on a regular basis and cutting down your salt intake. Keep in mind that you cannot feel high blood pressure, therefore it’s vital to get it checked. Learn to monitor and manage your blood pressure. 

9. Stay hydrated 

You must drink at least 5-8 glasses in a day and more if it’s a hot day. Cardiologists suggest drinking water especially, before going to bed helps improve blood circulation in the hours when you’re at greatest risk for a heart attack. Good hydration will not only protect your heart but will also keep your skin and hair nourished and healthy. 

10.  Screening for heart disease 

Getting yourself screened for heart disease is also an essential aspect of lowering the risk of cardiovascular disease and a heart attack. If you have risk factors such as hypertension, diabetes, and/or a family history of stroke or heart disease, your doctor would recommend stringent screening. You may be prescribed certain clinical tests, for example; ECG (electrocardiogram), ECHO (Echocardiogram), TMT (Treadmill test), etc. Additionally, conditions like high lipid levels, blood sugar, and high blood pressure need to be closely monitored as they can potentially lead to heart disease.  Even if you haven’t been diagnosed with any heart ailment, getting yourself routinely tested and examined is beneficial. Moreover, screening results help you and your healthcare provider take steps in the right direction to protect your heart.

Written By: Dr. Rahul Sawant , MD, CCT, Cardiology (UK), MRCP (UK), FACC (USA), Interventional Fellow (New York), Asst. Professor, BVMCH (Pune) 

Causes of Sleep-Maintenance Insomnia

Midlife is often a time of psychological stress associated with a variety of factors in one’s life. Such stress accompanied by possible health problems such as depression may result in chronic early morning awakening and the inability to get back to sleep. With progressing age, the normal sleep cycle of a person becomes shorter and they spend lesser amount of time in deep sleep. Irrespective of the initial cause, difficulty in remaining asleep may often lead you to worry about not getting enough rest for the upcoming day. Absurd, isn’t it? To be worried and stressed about a day which has not even begun yet! This further interferes with your sleep and results in a vicious cycle.

Remedies

1. Practicing sleep hygiene and developing habits that promote healthy sleep cycles

– Stay away from stimulants such as caffeinated beverages after 5 p.m., consumption of alcohol less than 2 hours before bed-time, smoking or secondhand smoke.

– Avoid naps during the day.

– Get regular exercise.

– Try to maintain a regular sleep-and-wake schedule.

– Keep the bedroom cool, dark, quiet, and free from disturbances such as the television or computers.

– Finish dinner several hours before bedtime.

– Avoid exposure to a blue and green light from your alarm clock, phone, tablet, or computer as they can make you feel more alert.

– Avoid activities that might cause stress, such as work or emotional discussions before bedtime.

– Minimize nighttime trips to the washroom by limiting the consumption of fluids before bedtime.

– Some experts also recommend sleep re-training or staying awake longer to ensure sleep is more restful.

2. Cognitive Behavioural Therapy (CBT)

CBT is an effective treatment supported by empirical evidence, for chronic insomnia which produces sleep improvements that are sustained over time. CBT for insomnia is usually a brief treatment comprising of 4-8 sessions which may be administered in groups or individually. Research has shown that CBT is highly effective for older adults and may provide for better long-term management of chronic insomnia as compared to pharmacotherapy or sleep medications. There have been at least seven published randomized controlled trials with older adults that compared CBT to no-treatment or placebo treatments. All of these studies showed that CBT was associated with significant improvements in sleep-wake cycles compared to control treatments. In addition to the above, several small studies suggest, online CBT programs/CBT apps which teach good sleep hygiene, relaxation techniques, and other strategies can help people with insomnia, sleep better.

A good night’s sleep paves the way to a good day and vice versa. A balanced approach including good health habits such as a healthy diet, regular exercise, and stress reduction, and good sleeping habits at night, is the best way to get the sleep you need.

Reviewed by: Dr. N. Nayak, MBBS, MD

From lungs to cells: A journey of thousands of miles

It is worthwhile to be aware just why a continuous supply of air, or oxygen, is so important. We are “aerobic” beings which means that we need air, specifically oxygen (written as O2 as it comes in twos as a molecule), to burn fuel for energy. We can make ATP, the molecular energy packets, without oxygen as well but this anaerobic process is really inefficient and our bodies won’t permit it for long. Try pinching your nose and keeping your mouth closed for longer than 30 seconds and you’ll hear every cell of your body revolt.

Our bodies have adapted to this with two special features of the cardiorespiratory system– a highly intricate blood vessel network (estimated to stretch for about 100,000 miles) that can deliver O2 to any of the trillions of cells that need it and a robust pumping mechanism that makes sure this distance can be covered quickly. 

When you inhale, the air floods millions of air sacs in your lungs called alveoli from where O2 is filtered into tiny capillaries of the pulmonary veins. Once in your bloodstream, the O2 rides on the hemoglobin in your RBCs, through an extensive maze of arteries and capillaries, till it reaches its final destination- the ATP-making factories in your cells called mitochondria. To speed this journey along, the pulmonary veins attach to the heart, which can quickly pump the newly oxygenated blood to each living cell of your body.

Modern-day superheroes are all about air

Compare the impressive musculature of a sprinter with the rippling, but slender physique of an endurance runner and you can see that the latter is a more compact, fuel-efficient machine designed to go the distance. But the obvious dissimilarity on the surface hides an even bigger secret at the depths of the cardiorespiratory system. 

An Olympic-level 100-metre sprinter can maintain an average speed of about 35 km/h for a little more than 10 seconds. But an Olympic-level marathoner can sustain more than half this speed, at an average of 20 km/h, for more than 420 times the distance. To meet the demands of such an intense effort, the marathoner must develop the ability to burn fuel both rapidly and efficiently with the help of O2. Unlike the sprinter, he/she can’t be relying on the oxygen-less but inefficient anaerobic ATP production. They must develop the Ferrari engine of oxygen transport systems. 

VO2 max, your oxygen-gobbling power

Considering that less than 1% of us will ever run a marathon or participate in any such endurance event, forget competing at the Olympics, why is it relevant to us? It turns out that our aerobic capacity- the maximum O2 we can take up, deliver, and utilize in a minute- is a vital indicator of our health. So much so, that in 2016 the American Heart Association recommended that doctors consider the aerobic capacity, given the moniker VO2 max, as a vital sign.

They think your VO2 max score better indicates your chances of dying from disease than if you check the boxes for the better-known troublemakers such as smoking, hypertension, high cholesterol, and type 2 diabetes. So, don’t be surprised if in the near future your doctor, after checking your weight, BP, and pulse, asks you- just how much oxygen can you eat today? If the answer is less than 20 ml/kg/min, you may be in trouble. If it is greater than 70 ml/kg/min, you have a shot at the Olympics. 

To accurately measure your VO2 max you have to exercise with a breathing apparatus attached to your face, at increasing levels of intensity, until you are going as hard as you can. A simpler alternative is to make an estimate using some standard tests such as the fastest time in which you can walk 1 mile or the farthest you can run in 12 minutes. 

Or you can take the lazy way out and use a non-exercise estimate: https://www.worldfitnesslevel.org/#/

How to improve your VO2 max

Even the fastest race cars cannot do what our bodies do every day. We have the ability to keep adapting to meet fresh demands- provided we are asked politely, of course! Too much exercise too soon can drive us to injuries or worse. But if we gently push ourselves to exercise more and hence to demand more O2, our hearts remodel themselves to become larger and stronger so as to pump more blood with every stroke. Our blood vessels grow even more branches to provide a better supply to our cells. Even our mitochondria learn to guzzle O2 faster. 

No matter what your current VO2 max score, you can improve it by adopting regular aerobic exercise and ramping up the intensity now and then. The more muscle groups (and hence more mitochondria) involved, the better. If you are already exercising regularly, incorporate high-intensity interval training (HIIT) workouts into your regimen. These are the kinds that push you to go as hard as you can for short intervals of time. But make sure to do these only after a proper warm-up. 

And if you are a dedicated exercise junkie, know that interval training alone is no substitute for a well-rounded mix of exercises done at varying intensities. 

The happy takeaway

Your body is a finely-tuned oxygen delivery machine. Irrespective of  your age, gender, or level of fitness, placing a greater demand on this machine increases its ability to utilize oxygen. To do this you have to begin an aerobic training regimen and practice interval training. 

While there are many types of HIIT workouts, one of the quickest and easiest ways to get started is to periodically pretend to be a superhero. It’s easy- Take the stairs after your evening stroll. Jog a few meters in between a brisk walk. Sprint up a hill on your morning run. Do whatever it takes to get you breathing harder than usual. Remember to pat yourself on the cape when you’re done! 

Disclaimer 

As always, please do consult your Doctor/Physician before beginning with any exercise regimen. They will be in the best position to guide you about what you can or cannot do, given your age, health status, physical fitness levels, and other conditions unique to you.