About Me

Welcome to my blog! I am a medical doctor currently in the role of a health entrepreneur and a health coach/consultant. My blogs are focused on using a holistic approach towards healthcare. I believe patients are not just diseases but humans as a whole. Therefore, conventional treatments should be combined with alternative/natural therapies. My blogs focus on providing guidance to fix the cause of conditions and not just reduce the symptoms.

Search This Blog

Healthy Eating Facts



  • MALNUTRITION: A healthy diet helps to prevent malnutrition in all its forms (especially true for developing countries).
  •  NON-COMMUNICABLE DISEASES (NCDs): A nutritious diet protects against NCDs like diabetes, heart disease, stroke and cancer.
  • COGNITION: Healthy dietary practices from early life, like breastfeeding, fosters healthy growth and boosts cognitive development.
  • ENERGY BALANCE: Energy intake in the form of calories should be equal to energy expenditure in order to maintain a healthy weight.
    • Total fat should be less than or equal to 30% of total energy intake.
    • Saturated fats should be less than 10% of total energy intake (Examples: fatty beef, lamb, pork, poultry with skin, beef fat, lard and cream, butter, cheese and dairy products made from whole or 2% milk).
    • Trans-fats should be less than 1% of total energy intake (Examples: baked items like cakes, cookies and pies, shortening, microwave popcorn, frozen pizza, refrigerated dough of biscuits and rolls, fried foods like french fries, doughnuts and fried chicken, margarine).
  • SUGAR BALANCE: Free sugars should be less than 10% of total energy intake.
    • Additional health benefits associated with sugar consumption reduced to less than 5% of total energy intake.
  • SALT BALANCE: Intake of salt should be less than 5 g per day (equal to sodium intake of less than 2 g per day, usually found on food labels).
    •  Aids in the prevention of hypertension (high blood pressure), heart disease and stroke.

Resources: World Health Organization, American Heart Association, Mayo Clinic

Liver - An Intro to a Mighty Organ - Anatomy and Structure



Anatomy of Liver


Introduction

Liver is the second LARGEST internal organ, only second to skin. There are MORE THAN 500 vital functions performed by this mighty organ. Given that, obviously, not all the specifics and details would fit in one post for all the readers to absorb at once. And so, I will have a series of posts dedicated only to LIVER HEALTH, covering all topics, that you will be able to have access to (just refer to the LIVER HEALTH label).


Anatomy & Structure

The liver is an organ about the size of a football, weight around 3 pounds. It is located under your ribs over on the right side of your abdomen. The liver is essential for digesting food and ridding your body of toxic substances, which we will talk about in upcoming posts in detail.

The liver has two main divisions or lobes (left and right). Each lobe is further divided into eight segments. Each segment has an estimated 1,000 lobules, or small lobes. Each of these lobules has a small tube (duct) that flows toward the common hepatic duct (refer to the diagram at the top). The reddish-brown appearance of this organ is thanks to the amount of blood that is flowing through it at any given point in time - an estimated 13% of body's total blood is present in the liver.


What is Liver Disease and how to define it?

Liver disease can be inherited/genetic, in which case liver problems are apparent during early years of life. Alternatively, liver disease can be also caused by a variety of factors that damage the liver, such as viruses, alcohol use and obesity, which tend to surface a little later in life.

Stages of Liver Disease: 1. Liver disease without any symptoms (fatty liver) -> proceeds to -> 2. Liver disease with inflammation and pain (Hepatitis) -> proceeds to -> 3. Reversible scarring (fibrosis) -> proceeds to -> 4. Permanent scarring (cirrhosis; End-stage Liver Disease)

Over some period of time, conditions that damage the liver may remain without any signs or symptoms OR can proceed to the development of liver inflammation (pain and swelling), which can generate symptoms. The stage of prolonged/chronic liver inflammation then leads to next stage of fibrosis (which can be reversed if drastic actions are taken early in time), or continue on the last stage of permanent damage also called scarring or cirrhosis). Cirrhosis ultimately leads to liver failure which can be fatal.


Common signs and symptoms associated with liver disease (will be further explained in detail in upcoming posts):

  • Skin and eyes that appear yellowish (jaundice)
  • Abdominal pain and swelling
  • Pale stool color
  • Dark urine color
  • Tendency to bruise easily
  • Swelling in the legs and ankles
  • Itchy skin
  • Fatigue/loss of energy/tiredness
  • Nausea or vomiting
  • Loss of appetite

Please consult with your doctor if you have any concerns or might be experiencing any signs and symptoms presented above.

Resouruces: www.webmd.com, www.healthline.com.

Why is it Important to Know About Your Health?



Have you ever left your doctor’s office wondering about what you have been just told about your health? Or how exactly you are going to relieve or prevent a health issue? You are not alone; a typical patient usually remembers less than half of the entire conversation they have just had with their doctor.

According to the New York Times, nation-wide studies have concluded that knowledge about one's health is remarkably low, with more than 90 million Americans unable to properly understand basic health information. This barrier affects people of all ages, races, income and education levels, as also reiterated in the Journal of General Internal Medicine.

This low healthcare information knowledge results in poor adherence to prescription instructions, improper use of medical services, increased hospitalizations and visits to the emergency room and inadequate control of chronic diseases like cancer, diabetes, hypertension (high blood pressure) and high cholesterol.

What YOU can do:

Better Communication:

You, as a patient, should be very comfortable with the experience you have at the doctor's office. However, there are two hurdles in the way. The main obstacle in the limited time period a patient can spend with their doctors. Ideal appointment time period is usually of 15 minutes, which is largely directed by medical reimbursement plans and managed care. The second obstacle is the embarrassment patients generally feel about not knowing what doctors are talking about due to the patient's lack of knowledge regarding basic health. In addition to that, patients feel the imbalance in power where the white-coated doctor is deemed the correct one, whose instructions patients must adhere to. This makes it even more difficult to ask for clarification.

The solution to this problem lies mainly within the realms of medical education and clinical practice. More medical schools and training programs for physicians need to include training in clinical communication skills. Doctors must bring it to their practice to pause from time to time and provide an opportunity to the patients to ask questions and inquire whether the patients have fully understood what is being discussed. Doctors should also provide written instructions and educational material for the patient and family to review at home. At the same time, patients should be encourage to increase their knowledge of basic health and play a more active role in a doctor's office while discussing treatment options.

Be Proactive and Take the Lead:

It will take time before more and more doctors become better at communication. Ultimately, you are the one receiving medical care. You need to take an initiative if you wish to receive the best healthcare. During your appointment, at any point in time, if you feel you do not understand something, politely pause the doctor and ask the information to be repeated in a more language that you can understand. Don't wait for the doctor to ask you if you understand what is being told. Instead, if you are being given new set of instructions, repeat them back to the doctor to confirm your understanding. If the instructions involve using a device, demonstrate how you would use it at home. Additionally, patients can also take notes and even tape-record the conversation that can be listened to at home by you, your family or another doctor.

If you would like to expand your knowledge regarding your specific health status, always choose reputable sources. Some online sources that can be used are National Library of Medicine (www.nlm.nih.gov), US Department of Health and Human Services (www.healthfinder.gov), Mayo Clinic (mayoclinic.org) and Canadian Health Network (www.canadian-health-network.ca). Try to avoid anecdotal information provided by other patients or their relatives as well as NON-EVIDENCE BASED information provided by commercial facilities.
 

 

Why is Nutrition so Important?




To function at our optimum health, adequate exercise is not the sole solution. Often overlooked, the most important factor in leading a healthy lifestyle is NUTRITION. When complemented with physical activity, proper nutrition can lead to maintaining a healthy weight and avoiding certain chronic diseases linked with obesity, such as cancer, heart disease, diabetes and hypertension (increased blood pressure).

According to the US Department of Health and Human Services, about one-third of U.S. adults (33.8%) are obese and approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese.Research has shown that even when an ideal weight is maintained, a poor diet is associated with a higher risk of chronic illnesses mentioned above.

So what does it mean to have a nutritious diet?

Good nutrition means having a balanced diet that provides all the essential nutrients, vitamins and minerals necessary for the body to function at its best. The general rule is the more colorful your plate looks, the more balanced your diet is.

Suggestions:

  • Eat plenty of fruits: it is better to have whole fruits rather than fruit juices in order to ingest the natural fibers present in fruits. Avoid canned or bottled fruit juices at grocery stores as they are usually high in sugar and preservatives.
  • Eat plenty of vegetables: as mentioned earlier, try to incorporate veggies of different colors to maximize the variety of nutrients. For example, dark leafy greens, carrots, red capsicum, corn, etc.
  • Eat plenty of whole grains: cereals, breads, crackers, and pastas you eat should be made from whole grains.
  • Choose fat free or low fat milk: these will provide the necessary Vitamin D and Calcium supplement while reducing the intake of dairy fat.
  • Choose lean meat and other sources of protein: lean meat and poultry cut down the excess calories while maximizing the protein intake. Alternative sources are: fish, beans and tofu.

If you are still not satisfied, here are the top reasons of maintaining good nutrition:

  1. Heightened sense of well-being
  2. Reduced cost of medical care due to diet-induced illnesses
  3. Long-term stability of a healthy weight
  4. Immunity booster (an important one these days!)
  5. Delay in aging process
  6. Energy booster
  7. Enhanced mood positivity
  8. Reduced risk of chronic diseases
  9. Longevity of life
  10. Increased memory and concentration.
If you aren’t sure if you are following proper eating habits, please consult your primary care provider to discuss your concerns or questions.