Diabetes: A Bird’s Eye View

Summary: As per the report of WHO, there were 422 million people affected with diabetes in the year 2014. This number is rising rapidly day by day. Diabetes is a progressive disease. It worsens with age. There are mainly 3 types of diabetes. Each one has its own development process. The good news is that Reversing Diabetes is possible.

Prelude
What is diabetes?

To answer this, first we need to understand the role of insulin in our body. When we eat food, our body turns food into glucose. Glucose enters the cells of the body to give us energy. But, glucose cannot enter on its own to the cells. It needs insulin, because it serves as a key to open the door of cells. You may call insulin as guards with the key of your house/school/office. When insulin opens the door of the cells, glucose enters the cells and we get energy to perform our various works and grow. The entire process can be summarized as follows:

The food that we eat enters to the body—The body makes glucose out of the food—The glucose meets insulin that has the key of the door of the cells—Insulin unlocks the door of the cells—Glucose enters into the cells—cells get energized to do various day-to-day related works and to grow.
But, when diabetes occurs, the doors do not open.
How does it affect People?

Diabetes is a progressive disease. If we understand it in simple language, the condition of diabetes worsens with age. The doctor at preliminary stage of the diagnosis of the disease prescribes 1-2 medicines. But, after some years, the dose of medicine gets increased as decomposition keeps on happening in the body. The day comes soon when insulin is recommended. But, that too becomes ineffective due to Insulin resistance in the body. After that organ damage takes place and ultimately death with heavy expenditure takes place. Lakhs of rupees get spent just to make a patient survive for 2-3 days.

Diabetes Facts:

You are at higher risk of contracting diabetes, if you are: –

– 45 years or older

– Overweight or obese

– Have a family history of diabetes

– If your blood pressure is 140/90 or higher

– If your cholesterol levels are higher than normal

– Have had gestational diabetes at some time in the past

Types of Diabetes: There are mainly three types of diabetes:

Type 1 Diabetes:

Type 2 Diabetes:

Gestational Diabetes:
Development of Diabetes:

Development of Type 1 Diabetes: In Type 1 diabetes, the patient’s immune system attacks the insulin-producing cells in pancreas, destroying its ability to manufacture insulin. That means, civil war-like condition occurs. As the ability of pancreas to produce insulin gets stopped, people with Type 1 diabetes has to depend on external insulin. This type of diabetes is therefore also known as insulin-dependent diabetes. It is mostly found in children or young adults.

Development of Type 2 Diabetes: Type 2 diabetes is a disease of insulin resistance. Unlike type 1 diabetes, where production of insulin gets stopped, in this type of diabetes, pancreas starts off robust production of insulin. But, that insulin proves to be of little help for the cells as it is not able to unlock the door of cells and carry glucose to these cells.

Development of Gestational Diabetes: This type of diabetes occurs during pregnancy. It is characterized by high blood sugar level. Mostly, this type of diabetes gets controlled through diet and exercise and resolved after the baby is delivered.

Solution(Treatment) of the Disease:
Dr. Gaurav Sharma has made the term “reversing diabetes” a reality. He is the number one lifestyle doctor and diabetologist. After researching for more than 10 years on diabetes and its related complications, he has given wonderful nutritional food supplements, like Diabetplus, Diabetall and Sweetjoy. These products help reverse diabetes. Apart from these products, the treatment plan of Dr. Gaurav also includes lifestyle changes, exercise plan and couselling.

                                                  ---Ashish Jha

The Health Benefits of Mangoes

Summary: Onset of summer brings great joy for the lovers of mango. It is the best fruit in terms of flavor, sweetness and nutrient richness. Given the impressive nutritional nomenclature and innumerable health benefits that it carries, it is rightly known as “The King of Fruits”.

Mango is one of those fruits, people love to munch and honestly telling I am also one of them. Its taste is irresistible, smell is all-pervading and health benefits are numerous.

Given below are some of the notable health benefits of this fruit:
Manages Lifestyle Diseases: Apart from being rich sources of fiber and antioxidants, mango also contains many minerals, potassium and magnesium to name a few. Potassium can manage diabetes, arthritis, enhance brain function and prevent heart disease. Magnesium is also very important for the body as it can treat high blood pressure, maintain good bone health, lower anxiety and stress, tranquilize the body, facilitate sleep and ensure steady heartbeat.

Maintains Healthy Weight: Despite being rich in food quantity and water content, mango is a low-calorie fruit. One mango contains approximately 100-130 calories. Therefore, it is highly effective to achieve healthy weight. Since per serving of mango has lesser calorie content in comparison with other fruits/foods, you may eat more amount of it without thinking a bit about your calorie limit. Therefore, its intake helps achieve and maintain healthy weight.

Maintains Good Heart Health and Facilitates Digestion: Mango is very rich source of fiber. Just one cup of mango contains 2.5-3.5g of fiber. Recent research shows that those who eat high-fiber diet, are at very lower risk (40 per cent) of heart disease. Fiber intake does also facilitate digestion and ensures good bowel health. Apart, it also controls blood sugar level, stroke risk and reduces the risk of gallstone and kidney stone.
Ensures Healthy and Longer Life: Mango is very rich source of antioxidants, such as Vitamin C and Vitamin E. Antioxidants are the nutrients that protect the tissues in the body from wear and tear. It also provides internal protection to the cells and rejuvenates them. In this way, it protects aging and ensures longer life. Antioxidants do also reduce the risk of many diseases, including heart diseases and cancers. In this way, the antioxidants ensure good health. If the findings of the recent study have to be believed, the intake of mangoes is directly proportional to healthy and longer life.
The above-mentioned health-advantages include, but not limited to the health advantages of mango.

                                                     ----Ashish Jha

Priority of Health in Examination Time

Summary: The mere thought of examination makes the students tremble with fear. As the date of examination comes close, the pressure of preparations and so many things start playing in their minds. Such becomes the level of stress that health takes a backseat. It is important to understand that, health is something that is non-negotiable, especially in the examination time. Without healthy body, healthy mind is unattainable. Most of the students, in a quest to do better and better in examination, tend to eat junk food, avoid food or just become unmindful of what they eat. But, what they need to learn is that health is their most formidable weapon to make them emerge triumphant in the examination.

Examination time should not be treated as emergency situation. It comes on scheduled time and enough time is given to the students to prepare for it. If students are in good health, they can make good preparation strategy, strive to understand the concept of their chapters, instead of mugging up, take help from their seniors and alumni group of their school/college, so on and so forth. But, if their health is compromised for not being able to take it seriously, the whole plan or strategy of preparation may turn into fiasco.

If you are the one who can ill afford to give a wink at your health, here are the supplements/nutritious foods that you should take in the examination time:

Ø ProtiOmega: Protein has a very big role in a healthy and balanced diet. The body uses protein to sustain many vital body processes. Antibodies are also a type of protein. When there is bacterial or viral infection in the body, these antibodies neutralize the threat. So, protein intake is necessary to make your body immune from bacterial or viral infections and to maintain healthy immune system.

Protiomega is Omega 3 enriched Protein Supplement. In a small sachet, it is a complete nutritional supplement. Its consumption is a treat for both tongue and body. It boosts the immune system of the body and rev up metabolism.

Ø Wheat Free Atta: At the time when you are entirely focused on your examination preparation, you can ill afford to get bloated belly. You need to feel light all the time for proper mobility and to study in the right posture. A hard-to-digest protein, gluten is present in wheat. So, in most of the people it creates gluten disorders. Wheat Free Atta is a very good source of vitamins. Whether your body has acceptance to gluten or not, it is always beneficial from the health point of view to take wheat free Atta.

Ø Quinoa Upma: In examination time, most of the students find it difficult to sit with their family members and take their proper lunch or dinner. The time comes when they have to quench their hunger with whatever is lying around. If you also have to go through similar situation, taking Quinoa Upma will prove to be the best option available before you in the days of examination.

                                                                      ----Ashish Jha

Well known Hydrating Foods and Drinks for Summer

Summary: In summer months, one thing that differentiates good health from diseases is the water. Water is undoubtedly the best source of hydration, but there are some foods and drinks also that are known for their hydration properties.

Prelude: In the scorching temperature of summer months, it is very important to stay hydrated. If your body is well hydrated in these months, it will get energy in the heat and the radiance and beauty of your skin remain intact. Apart, if you keep your body well-hydrated, your heart will not have to work hard. Resultantly, you will have excellent heart health.
On the other hand, dehydration can be a serious health condition posing a number of health-related complications that may range from headache, swollen feet or life-threatening illness, such as heat stroke.

Below given is the list of some hydrating foods and drinks for summer:
Cucumber: It is rightly said, “as cool as a cucumber”. More than 90 % of cucumber is water. Apart from rich water content, it does also contain lots of nutrients that not only hydrate the body, but also nourish it. Apart from Vitamin C, cucumber also contains Caffeic acid that soothes the skin of the body and gives it a radiant look. It proves to be quite a refreshing summer drink, if it gets added to water.

Coconut Water: It is known as one of the best sources for hydration. This water is rich in vitamins, minerals and electrolytes that replenish the nutritional deficiencies in the body after a long day in the sun. In addition to these, the intake of coconut water reduces blood pressure, facilitates digestion and aids in weight loss efforts.

Watermelon: In the hot summer days, it is one of the best fruits to replenish the body. As it is made up mostly of water (up to 92 % water), it is among the most hydrating foods. Apart, it is naturally low-fat fruit and contains astoundingly high content of vitamin C. Vitamin C improves immune system to a great extent.
Apple: Apple holds true to the saying: “an apple a day keeps the doctor away”. Apart from being one of the most popular hydrating fruits, the intake of apple does also decrease risk of diabetes, prevent cataracts, reduce cholesterol, lower gallstone risks, beat diarrhea and constipation, detoxify liver and boost immune system. Apart, its intake also contributes in weight loss and keeps cardio-vascular diseases away.

Carrots: The name of carrots may evoke the feeling of dense vegetable, but actually it is very hydrating as it contains almost 90 per cent of water. Apart from being one of the most hydrating foods, carrots do contain high content of Beta-carotene. The pigment Beta-carotene helps in maintaining good eyesight. Apart, the intake of carrots does also slow down aging, promote healthier skin and prevent infection, stroke, heart disease and cancer.
The above-mentioned fruits and drinks include, but not limited to fruits and drinks for summer.

                                             ----Ashish Jha

Why it is Important to Maintain a Healthy Colon?

Summary: Maintaining a healthy colon is a must to make the body toxins free. An unhealthy colon may result into abdominal discomforts like bloating, constipation, diarrhea, gas, etc. It may even lead to Irritable Bowel Syndrome(IBS), Diverticulosis and Colon Cancer. There are however some colon-related health tips that help maintain a clean colon.

Colon is compared to the waste management station of the body. The entire set of the cells and tissues, more importantly the chief organ of detoxification, i.e., liver rely heavily upon the proper functioning of colon so that they can make the entire body toxins free.

After the digestion process of the food that you consume is over, the waste product, i.e., the left over from digestion is sent to colon. The function of the colon is not only to safely excrete these waste products from the body. It does also absorb important nutrients (vitamins, water, electrolytes, etc.) and hormones from the digested foods and send them back to the body to use.
When everything goes smoothly, the leftovers of digestion get propelled from the body and important nutrients are sent back to the body. But, if any hindrance, even marginally occurs, the whole equilibrium of the body gets disturbed. If wastes start getting deposited on the walls of your colon, it turns into a breeding ground for bad bacteria, parasites,yeasts and viruses.

The vulnerability of getting these wastes accumulated in the walls of colon can be easily understood from the fact that an average person has 7-10 pounds of old fecal matter in their colon, even if they enjoy good bowel health. Unhealthy colon may result into abdominal discomforts like bloating, constipation, diarrhea, gas, etc. It may even lead to Irritable Bowel Syndrome(IBS), Diverticulosis and Colon Cancer.
As per the findings of the research conducted recently, it has been established that on an average a person gets exposed to more than 123 toxic chemicals from the food that they take, the water that they drink, the air that they breathe and the stress that build up from their day-to-day challenges. Apart from these, the personal care products are also the major culprits.
Remedy: The solution of these problems lies in maintaining a healthy colon. Given below are the tips for maintaining a Clean Colon:

Don’t Hold your Bowel Movement: The so-called busy persons of today tend to avoid bowel movement. The logic that they give for not being able to attend to nature’s call is that they are too busy to get time for this. But, this habit costs dearly in the long run, as the accumulated fecal matter toxins in the body cause Irritable Bowel Syndrome(IBS) and Diverticulosis.
Therefore, you should not hold your bowel movement. Let it go whenever you feel a bowel movement coming.

Eat Fiber-rich Food: For maintaining a healthy colon, fiber-rich food is a great choice. Fiber helps intestine to remain scrupulously clean. If your fiber intake is 25-35 gm daily, you will be very much capable to maintain good colon health. You can take bananas, broccoli, beans, raspberries, prunes, whole-wheat pasta to get fiber.

Vitamin D: As per the findings of the American Journal of Clinical Nutrition, it has been established that intake of Vitamin D is extremely instrumental to maintain clean colon and prevent the disease, like colon cancer. In order to get Vitamin D, you need not rely only on foods. You may get sufficient of it by just sitting in the sun for 15-20 minutes. However, the foods that are rich in Vitamin D include fish, milk, bread, cereal, etc.

Remain Hydrated: In the summer season, as it is now, the possibility of dehydration increases to a great extent. Dehydration occurs more because water intake tends to be insufficient in this season as water loss occurs due to intense heat. Dehydration gives rise to accumulation of toxins in the body. The accumulation of toxins becomes the major cause of constipation, bloating, gas, fatigue and IBS. To remain hydrated, you should drink 8-10 glass of water daily.

Exercise: Exercise is indispensable for maintaining a healthy colon. Daily exercise will facilitate increased blood flow and circulation and your colon and the entire gastrointestinal system get more oxygen in the process. Resultantly, you will be able to maintain a healthy colon and ward off colon cancer and other colon-related diseases. Even if you manage to spare 10-15 minutes daily on exercise, or yoga, or even walking, it will be sufficient for keeping your colon healthy.

The above tips include, but not limited to the tips that help maintain a healthy colon.

                                                                  ---Ashish Jha

How Gas Problem Occurs?

Summary: Reduction in the percentage of friendly bacteria in the digestive system lead to gas problems. Unclean colon is its other causative agent. The real remedy of this problem lies in maintaining a healthy lifestyle and some preventive measures.

Before knowing about the formation of gas, it is important to know about the digestive system. Our digestive system is the house of both friendly and unfriendly bacteria. The friendly bacteria, known by the name probiotics, help breakdown and absorb the food that we eat. Apart, they also prevent any unfriendly bacteria from attaching to our system, because if they get attached, they will cause illness to the body. The friendly bacteria do also help in inhibiting the growth of tumours in the intestine by neutralizing carcinogenic substances. They also play pivotal role in stimulating the vital immune system of the body by facilitating the production of immunoglobin antibodies, the immune boosting substances.

Ideally, our gastrointestinal tract should contain 85 percent friendly microbes and 15 percent unfriendly bacteria. But, unfortunately in so many people this percentage gets reversed. That means, the percentage of unfriendly bacteria becomes 85 and that of friendly bacteria remains only 15 percent. When unfriendly bacteria outnumber friendly microbes, pathogens like harmful bacteria and viruses start multiplying rapidly and cause illness and disease. It is important here to know that the real culprits for the shortage of friendly bacteria are processed foods, excessive intake of antibiotics, sugar, sodas, alcohol, birth control pills, chlorinated water, low fiber foods, etc.

Foods tend to take longer time than usual to get through the entire digestive tract, if colon is unclean. Apart, major percentage of the food remains undigested. The major cause of this indigestion is bad bacteria that decrease digestive enzymes as well as good bacteria—both of which are essential to digest the food. The undigested foods start rotting in your digestive tract.

 From the digestive tract the food enters into large intestine. In the large intestine, bad bacteria start eating the food. This gives rise to gas as the harmful bacteria, while doing their dirty work, produce hydrogen, carbon dioxide and methane gas. The gas starts swelling the system. As it travels in the system, it keeps on causing discomfort. In a nutshell, gas is the by-product of faulty digestive system where almost 5 to 10 pounds of food rot.

Remedy:
Formation of gas can be reduced to a considerable extent by sticking to high fiber foods and avoiding processed foods, sugar, sodas, alcohol, etc. In addition to these, avoiding the foods that are known to cause gases, like broccoli, onions and dairy products will also help keep gas away. Avoiding artificial sweeteners, eating and drinking slowly and drinking before meals are also some of the preventive effective measures to combat gas problem.

                                  

                            ----Ashish Jha

Diabetes and Foot Complications

Though anyone can get foot problems, but diabetes increases these problems manifold and cause infection and serious health complications, amputation, etc. Given below are some foot problems associated with diabetes:

Athlete’s Foot: Actually, Athlete’s Foot is a fungus. It enters through the cracks in skin and causes itching, redness, infection and cracking. Medicines in the form of pills or creams are used to kill the fungus.

Fungal Infection of Nails: Fungus develops in nail making it yellowish-brown or opaque. The infected nail gets separated from the rest of the nail. If the situation aggravates, nail starts crumbling. Fungal nail infections are very difficult to treat. Though medications are available, but they treat the infection only minimally. Periodic removal of the damaged nail tissues is also advised to help progression of the infection.

Calluses: Callus is the building up of hard skin, especially on the underside of the foot. Improperly fitting shoes, skin abnormality or uneven distribution of weight, especially on the bottom of the forefoot or heel cause Callus. Proper care is needed to get away from it. If you have Callus, use pumice stone to remove the built-up tissues gently. Apart, also use cushioned pads and insoles in your shoes. Medications are also given to soften calluses. Mind, never cut or remove the callus with a sharp object.

Blisters: When shoe keeps on rubbing the same spot on foot again and again on foot, blisters are formed. The shoes that do not fit properly or that are worn without socks, can cause blisters. If these blisters are not treated on time, they become infected. Skin covering the blister helps its infection. Antibacterial cream and soft bandages are used to protect the skin and prevent the progression of infection.

Corns: Corn is also a build-up of hard skin like Callus, but it develops near a bony area of a toe or between the toes. It is caused primarily because of the pressure from shoes that cause friction between the toes or rub against these. Care to cure corn is more or less same as that of callus.

Foot ulcers. Foot ulcer is a break or deep sore in the skin of the feet. It may become infected. It is caused through the cuts that heal slowly, from minor scrapes or from rubbing of shoes that do not fit properly. Early detection and medical intervention is very much essential to treat foot ulcers.

Tips to Prevent Serious Foot Problems

Early detection of foot problems and their timely treatment can prevent serious health complications. Given below are the tips to prevent serious foot problems:

Ø Take your Diabetes Seriously: Mind, diabetes is the root cause of all your foot-related problems. Hence, you must do your utmost to maintain your blood sugar level in the normal range. Follow your diabetes educator’s advice religiously regarding nutrition, exercise and medication.

Ø Wash your Feet Thoroughly Everyday: Wash your feet with warm water using a mild soap every day. But, do not check the temperature of water with hands, as nerve damage can affect the sensation in your hands. Use elbow to feel the temperature. Maintain proper hygiene of the foot, especially between the toes.

Ø Check your Feet Regularly: Due to nerve damage in the feet, you may not feel the pain even if there is any cut, infection, etc. Therefore, check your feet regularly for any redness, calluses, sores, blisters, etc. If you find any deformity, seek medical intervention immediately.

Ø Keep your Feet Moist: If skin of your feet is dry, apply lotion after washing them to keep them moist. Mind, do not apply lotion between your toes. However, take the advice of your doctor to choose the best lotion for your feet.

Ø Trim your Toenails Weekly: Trim your toenails with a good nail clipper once in a week. But, do not cut on the sides of the nails. After clipping, make your toenails smooth with a nail file.

Ø Wear Shoes that Fit Properly: Wear the shoes made up of canvas or leather. Extra wide shoes allow more room to the foot and cause foot diseases.

Ø Do not Restrict the Blood Flow to your Feet: If you cross your legs for the long period of time, blood flow to your feet will get restricted. Therefore, to avoid this condition, put your feet up while sitting, move your ankles and wiggle your toes several times a day.

                                                                                 -----Ashish Jha

Home Remedies to Prevent Sunstroke

The angry summer sun is cruel to all. It makes most of the people stay inside of their houses, putting all their essential works on hold. The most common problem associated with staying outdoors in intense heat for long is catching a heatstroke. The present blog talks about some of the home remedies available to prevent sunstroke.

Sunstroke is the most intimidating condition arising out of scorching sun and humidity. As it is the month of May, some foreknowledge to prevent sunstroke will certainly prove to be of much help and benefit to a number of persons, especially to those who have to stay long hours outside or under prickly heat.

Given below are some of the home remedies available to prevent sunstroke:

Ø Coriander and Mint Leaves: Make a juice of coriander or mint leaves and drink it with a pinch of sugar. This drink is regarded as one of the easiest home remedies to bring down the body heat. According to Ayurveda, these herbs have amazing cooling effect on the body.

Ø  Onion Juice: Onion is known to have multiple health benefits. Its use improves mood, maintains good health of skin and hair and lowers the risk of several types of cancer. In addition to these, onion is known as one of the best remedies to treat sun stroke. Application of onion juice on the chest or behind the ears help lower the body temperature. Even the raw onions in salads make body cool.

Ø Tamarind Drink: Tamarind being very rich in vitamins, minerals and electrolytes, proves to be of great help to maintain the temperature of body. Put some tamarinds in boiling water. Now strain it and add some sugar. Drinking this juice will lower your body temperature.

Ø Aam Panna: Aam Panna is one of the most popular drinks during summer season. Enriched with cumin, fennel, pepper and Kala Namak, this drink is regarded as one of the greatest sources of energy and electrolytes. It is made up of raw mangoes and spices. 2-3 servings of this drink will help maintain the thermoregulation of the body.

Ø Coconut water and Buttermilk: Excessive sweating creates deficiency of essential vitamins, minerals and electrolytes in the body. Buttermilk, being a rich source of probiotics, helps in replenishing the body with essential nutrients. In the same way, by balancing the electrolytes in the body, coconut water rehydrates the body.

Ø Aloe Vera Juice: Besides being rich in vitamins and minerals, aloe vera juice is also known as adaptogens. Adaptogen is a natural substance that boosts the natural ability of the body to adapt to the external changes and stimulates its defensive mechanism. It does also help in staying cool in intense heat.

Ø Plums: Besides being a great source of antioxidants, plums are very hydrating as well. The antioxidants help prevent the internal inflammation that may be caused due to sunstroke. Soak some plums in water till the time they become soft. Mash them thoroughly in water and then strain. Take the drink to make your body stay hydrated and away from heat stroke.

                                                                            ---Ashish Jha

Dehydration: Symptoms, Causes and Prevention

When body loses more water, other fluids and salt than it takes in, dehydration occurs. As fluids help the blood to travel to organs, without these the homeostasis of the body gets lost. Its ability to perform day-to-day functions gets affected badly. Severe dehydration may lead to serious health complications and even death. The present blog talks about the symptoms of mild, moderate and severe dehydration, along with the causes and tips for the prevention of dehydration.

Water in the body gets lost every day in the form of water vapour in our exhalation breathing process. Sweat, urine and stool also cause depletion in water content in the body. Salts are also lost along with water. Though loss of water is a natural phenomenon, but when loss of water becomes more than intake of water, our body becomes out of balance or dehydrated. Severe dehydration may even lead to death.

Symptoms of Mild Dehydration: 

Ø Dry mouth and sticky saliva

Ø Colour of urine becoming dark yellow

Ø Increased thirst

Ø Lethargic behaviour

Symptoms of Moderate Dehydration:

Ø Extreme thirst

Ø Dryness inside mouth and eyes

Ø Damp amber or brown urine, decreased urination

Ø Lightheadedness

Ø Arms or legs becoming cool

Ø Rapid heartbeat

Ø Muscle cramps

Symptoms of Severe Dehydration:

Ø Change in behaviour

Ø Faintness not cured by lying down

Ø Inability to walk or stand

Ø Fast breathing

Ø Weak, rapid pulse

Ø Cold sweaty skin or hot dry skin

Ø A little or no urination for 12 or more hours

Ø Loss of consciousness

Causes of Dehydration:

Ø Diseases, such as diabetes

Ø Too much exercise, or heat exposure, fever

Ø Infection induced increased urination, diarrhea, vomiting

Ø Injuries to skin, such as burns or mouth sores, or severe skin diseases that invoke water loss due to damaged skin

Ø Side effects of some medications may cause dehydration, such as blood pressure medicines, antihistamines, chemotherapy, diuretics, laxatives, psychiatric medicines, etc.

Tips for the Prevention of Dehydration

Ø Drink plenty of water/dehydration drinks before you leave your house

Ø Drink lots of water before, during and after exercise

Ø Encourage your child to take extra fluids

Ø Avoid the diet that is high in protein. If you have already taken it, drink at least 8-12 glasses of water every day

Ø Avoid taking any salt tablet and extra salt in your lunch/dinner or breakfast. Instead, take sports drink if you are willing to replace minerals lost through sweating.

                                                       -----Ashish Jha