6 health problems you’re facing due to vitamin C deficiency

- Outstanding benefits of vitamin C

Getting the right amount of vitamins and minerals is crucial to support how your bodyworks. They

are important from supporting normal growth and development to boosting immunity and

strengthening your bones. In particular, Vitamin C is a nutrient that is essential for faster recovery

from illnesses and long-term good health.

The recognized benefits of Vitamin C are endless. The powerful antioxidant plays an important

role in strengthening the body’s defenses and supports the immune system. Many people in India

are deficient in Vitamin C. This includes roughly 74% of the elderly population (60 years of age

and above) in North India, and 46% of this population in South India. Here are 6 health problems

you are facing due to Vitamin C deficiency:

- Seasonal infections & common cold

Vitamin C plays a role in alleviating seasonal infections, like cold and flu, especially in people

suffering from NCDs. Studies suggest that Vitamin C supplementation is also effective in making

the common cold less severe and last shorter.

Dr. Tushar Mhapankar, Mhapankar’s ENT Clinic, Mumbai said, “Vitamin C is an essential

nutrient with several health benefits. Beyond its contributions to the body’s immunity and growth,

it also helps alleviate seasonal infections, such as by reducing the duration and symptoms of cold,

flu, and pneumonia. Also, people with non-communicable diseases like diabetes and hypertension

may require even more Vitamin C. It has an important role to play in supporting people’s overall

health and wellbeing.”

- Diabetes

If you have diabetes, Vitamin C may help in improving your blood glucose levels and lipid profile.

It is observed that patients with common NCDs like diabetes may require more vitamin C than

others due to the high oxidative stress seen in these patients. Patients with diabetes have 30% lower

vitamin C concentrations than non-diabetics.

- Cardiovascular diseases

Studies have shown Vitamin C can help in reducing the risk of coronary heart disease. In

cardiovascular diseases or hypertension patients, the nutrient can protect end organ damage and

improve vascular endothelial function, which helps regulate blood clotting.

- Anemia

Vitamin C can help your body absorb iron, which is important in helping people with anaemia

(lack of iron levels in the body). Having anemia can be a clue that you may experience Vitamin C

deficiency.

- Strength & healing

This vitamin is known to help heal wounds and maintain the health of teeth and gums. The

powerful antioxidant plays an important role in strengthening the body’s defenses and supports

the immune system.

Dr. Parag Sheth, Regional Medical Director, Abbott India said, “Vitamin C plays an important

role in boosting immunity, yet many Indians do not have an adequate amount of it. At Abbott, we

aim to create awareness about this vitamin so that more people can understand the health benefits

it provides.”

- Pneumonia

The vitamin has also been shown to reduce the duration of hospital stay in pneumonia patients.

While a healthy diet is important for good nutrition, this may not be enough to counter deficiency.

Vitamin C supplementation in the dosage prescribed by your doctor can be useful to help give you

the boost you may need to keep your Vitamin C levels in check.

Consult your doctor before taking supplementation, and especially if you have an existing health

condition to ensure you get the right dosage to address your health needs.

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/6-health-problemsyoure-

facing-due-to-vitamin-c-deficiency/photostory/100674680.cms

Salt or sugar: The ‘primary culprit’ behind hypertension is…

Engaging in regular physical activity can help maintain a healthy weight, improve insulin

sensitivity, and contribute to overall cardiovascular health

When you consume sugar, it raises your blood glucose levels, prompting the release of insulin.

Over time, this can lead to insulin resistance, which is associated with hypertension.X

When you consume sugar, it raises your blood glucose levels, prompting the release of insulin.

Over time, this can lead to insulin resistance, which is associated with hypertension.

One of the leading causes of heart disease in men and women, high blood pressure or hypertension

is also the most common cause of mortality. High blood pressure is when a person’s blood pressure

is 140/90 mmHg or higher, and they exhibit symptoms like headaches, heart palpitations, or

nosebleeds. While the reasons for the same are many, including a sedentary lifestyle, stress,

obesity, and certain ailments, the consumption of processed food that is high in salt is often counted

among the main culprits. But, according to emerging research, sugar is turning out to be worse for

hypertension than salt.

Highlighting the same, Bhakti Arora Kapoor, a nutritionist, took to Instagram and shared,

“Contrary to popular belief, emerging research suggests that excessive sugar consumption is the

primary culprit behind rising rates of high blood pressure. It’s time to reassess our understanding

of the causes of hypertension and take action to combat the pervasive presence of hidden sugars

in our diets.”

Speaking with indianexpress.com, Dr V Vinoth, Sr Consultant Interventional Cardiologist CARE

Hospitals Hitech City, Hyderabad said, “Excessive consumption of sugar, especially in the form

of added sugars found in processed foods and sugary beverages, has been linked to an increased

risk of developing hypertension. When you consume sugar, it raises your blood glucose levels,

prompting the release of insulin. Over time, this can lead to insulin resistance, which is associated

with hypertension. Additionally, a high sugar diet can contribute to weight gain and obesity, which

are risk factors for hypertension”.

Salt and hypertension

Salt, or more specifically sodium, can also contribute to hypertension. “When you consume too

much sodium, it can cause an increase in blood pressure, as sodium draws water into the

bloodstream and increases the volume of blood. This can put strain on the blood vessels and lead

to hypertension, particularly in individuals who are salt-sensitive,” Dr Vinoth explained.

Sugar and hypertension

Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist Diet and Nutrition, Nanavati

Max Super Speciality Hospital shared ways in which sugar is bad for hypertension. They are:

1. Consuming too much sugar, especially added sugars in processed foods, can lead to weight gain

and obesity. Obesity is a risk factor for hypertension because it requires your heart to work harder

to pump blood, which can increase pressure in your arteries.

2. High sugar intake can lead to insulin resistance, a condition where your body’s cells can’t

properly respond to insulin. This can cause your body to retain more sodium, which can increase

blood pressure.

3. High sugar intake may cause inflammation, which can damage your blood vessels and raise

blood pressure.

High sugar intake can lead to insulin resistance, a condition where your body's cells can't properly

respond to insulin. This can cause your body to retain more sodium, which can increase blood

pressure High sugar intake can lead to insulin resistance, a condition where your body’s cells can’t

properly respond to insulin. 

Sugar vs salt

It’s challenging to definitively say which is more dangerous for hypertension, as individual

responses may vary. “However, excessive sugar consumption, especially in the context of a poor

overall diet, is generally considered detrimental to cardiovascular health. Reducing added sugars

in your diet is advised, as it offers multiple benefits beyond just blood pressure control,” said Dr

Vinoth.

Things to keep in mind

Below are a few things that you should keep in mind, as shared by Dr Vinoth:

a. Moderation: Both sugar and salt should be consumed in moderation. Reducing overall intake of

added sugars and choosing natural, unprocessed foods can help control sugar consumption.

Similarly, limiting sodium intake by avoiding high-sodium processed foods and using herbs and

spices for flavor can be beneficial.

b. Balanced diet: Opt for a well-balanced diet that includes a variety of nutrient-rich foods such as

fruits, vegetables, whole grains, lean proteins, and healthy fats.

c. Regular exercise: Engaging in regular physical activity can help maintain a healthy weight,

improve insulin sensitivity, and contribute to overall cardiovascular health.

d. Individual variations: It’s important to remember that individual responses to sugar and salt can

vary. Some people may be more salt-sensitive, while others may be more prone to insulin

resistance. It’s advisable to work with a healthcare professional to assess your specific needs.

https://indianexpress.com/article/lifestyle/health/salt-or-sugar-which-is-worse-for-hypertension-

8632270/

Why many Indians don't trust mental health advic

The mental health industry has been growing in India. But many who do not conform to social

norms say their experiences have left them feeling invalidated.

A student based in Mumbai sought therapy after coming out to her family as a lesbian. "It was a

terrible time in my life. My father had disowned me, and I was guilty all the time. I felt I was

letting my family down," Alina, using an alias, told DW. The 25-year-old said seeking help had

left her feeling invalidated, uncertain and low in self-esteem. "My therapist at the time told me that

my father only wants what is good for me, and I should apologize to him. This made me feel as if

I should be ashamed of my sexuality." After a couple of sessions, Alina stopped seeing the

therapist.

Mental health in India still has a stigma attached to it and therapists do not always help to reduce

this. (Manpreet Romana/AFP)

"I have now luckily found a supportive queer community and a better therapist," Alina added. "A

lot of counsellors and therapists advertise that they are queer-friendly, but they really are not. This

is quite dangerous to the mental health of so many individuals, especially those coming from

traditional or restrictive families."

Same-sex marriage debate in India

As India's top court debates same-sex marriage, the Indian Psychiatric Society has extended its

support for the cause of equal rights. In 2018, the umbrella body issued a statement saying

homosexuality was a variant of normal sexuality and not an illness, adding that members of the

LGBTQIA+ community should be treated equally. 

However, some practitioners still carry outdated views when it comes to sexuality.

"Psy disciplines are historically based on social norms, and treatments were used as a way to

correct or punish," says Raj Mariwala, director of the Mariwala Health Initiative. "Women used to

be diagnosed with hysteria. There are remnants of it even now. The average just happens to be cis

heterosexual and able-bodied. The discipline has not looked beyond making practitioners

structurally competent, and there are massive gaps in the care provided," he told DW.

Rising mental health awareness

According to estimates by the World Health Organization, 56 million Indians suffer from

depression and about 38 million suffer from anxiety disorders. Mental health awareness is on the

rise, especially in urban India. A study by UnivDatos Market Insights shows that the mental health

industry is expected to grow at an annual rate of 15% for the years 2022-2028.

Sriram, 30, shared his reasons for not having children with his psychiatrist.

"After a few sessions, when the topic came up again, she said I didn't want kids because I was

selfish. I didn't understand how it impacted me at that point in time. It was only when I went to a

different therapist that I was able to understand what a terrible experience I had," he told DW.

"She also discarded my porn addiction as normal. I wouldn't recommend her to anyone. She would

often share stories of other patients with me, which meant she shared my stories to others as well,"

he said.

"Being single and, or, childfree, are choices that therapists are supposed to respect, just as any

other choices that the client makes," Harini Prasad, a consultant psychologist at Chinmaya Mission

Hospital, told DW. "But if it's a counsellor who hasn't identified their biases and take supervision,

judgments can creep into the work."

'Harmful' advice

Ritika, a media professional, decided to get tested for Attention deficit hyperactivity disorder

(ADHD) as an adult. After going through a range of expensive and time-consuming behavioural

assessment tests assigned to her by a mental health clinic, she got results that did not mention the

disorder. She was told that she had generalized anxiety and mild depression, for which she was

already in therapy and taking medication for.

"I have struggled with neurodivergencymy entire life, and I finally sought out the evaluation when

every aspect of my life was being affected," Ritika said. "But the psychologist I consulted had no

practical knowledge of the condition at all. Moreover, these tests attempted to analyze me in ways

that felt hurtful and offensive. It said I struggle with communication and therefore have trouble

forming lasting relationships. I work in the communications field, have a strong support system

and have been with my partner for a decade. So I don't know where the assessment was coming

from. They could have gotten more from just talking to me. It was not only useless but also

harmful."

When Ritika questioned the fact that ADHD was not mentioned, she was informed that she "did

not qualify" for it. "The entire process left me furious and invalidated," she said.

She later sought a consultation from a professional who had been recommended to her and had a

much better experience.

"Now I only seek out professionals who come personally recommended by someone I trust," she

added.

The Indian Mental Health Care Act of 2017 provides individuals with the right to make complaints

about deficiencies in provision of services.

The Mariwala Health Initiative (MHI) conducts a Queer Affirmative Counselling Practice course,

through which it has already trained some 500 mental health professionals in India. It lists the

names of practitioners who have completed the course on its website. "Being queer, caste,

disability friendly cannot be limited to one course. Professionals in the field should practice

allyship and update themselves regularly and consistently," it says.

When it comes to "bad therapy," professionals say people should not let this discourage them from

seeking help.

"Clients need to trust how they feel around the therapist, counsellor, psychiatrist. The same person

may not be a good fit for everyone who needs support. Ask for credentials, ask for what approaches

the counsellor uses and what their consent policy is. Most importantly, you—the client—should

feel respected, your choices are respected, and communication is respectful," said Prasad.

https://www.hindustantimes.com/lifestyle/health/why-many-indians-dont-trust-mental-healthadvice-

101685597519309.html

How the wrinkles of the brain impact its function: Study

From understanding how the brain functions to the comparisons between the cerebral surface and

the connectome, here's what you need to know.

The shape of the brain and its wrinkles that contribute to the walnut appearance of the brain impacts

the way it works. In a study titled 'Geometric constraints on human brain function,’ the researchers

compared the two main components of the brain's structure – the outer folds of the cerebral cortex

and the web of nerves that connect the significant regions of the cerebral cortex. Speaking to a

publication, James Pang, co-author of the article and physicist at Monash University in Melbourne,

Australia said that they used concepts from physics and engineering to explore how anatomy

impact function. The study further explored that the shape of the cerebral cortex had more impact

than the connectome.

How the wrinkles of the brain impact its function: Study(Unsplash)

Understanding how the brain functions

In order to understand how the brain works when the neurons are excited, the researchers tried to

include mathematical theory of waves. According to neuroscientists who have studied the

mechanism of neurons and their ways of sending messages to the brain through decades – the

neurons, when excited can send messages to other neurons. The neurons in the cerebral cortex can

communicate their state of excitement to their neighboring regions. However. Each neuron has a

long filament called axon that also helps in sending messages to distant brain cells.

The study of vibration

The brain's neuronal excitement can come in waves and spread to various parts of the brain, and

travel back in periodic oscillations. The researchers studied the modes by which the brainwaves

propagate at the cortical surface and at the connectome. Then they studied the information gathered

from MRI that images the activity of the brain supported by blood flow. The researchers further

analysed the information and came to the conclusion that the brainwave modes were better

explained by the surface geometry than by the connectome. For the study, the authors used an ideal

brain structure – however, the walnut-shaped convulsions of the cortex are known to vary in shape

and size from person to person.

https://www.hindustantimes.com/lifestyle/health/how-the-wrinkles-of-the-brain-impact-itsfunction-

study-101685625338724.html

Reducing morning carbohydrate intake offers advantages for individuals with type 2 diabetes: Study

Researchers, led by UBC Okanagan academics, find that people with Type 2 diabetes can improve

blood sugar control through a simple change in their breakfast.

People with Type 2 diabetes (T2D) may be able to better control their blood sugar levels bymaking

a small adjustment to the first meal of the day, according to an international team of researchers

led by UBC Okanagan academics.

People with T2D can benefit from switching from a traditional western-style low-fat breakfast like

oatmeal, toast and fruit (Pexels )

In the UBCO Faculty of Health and Social Development, Dr. Barbara Oliveira collaborates on

research projects with Dr. Jonathan Little's Exercise, Metabolism and Inflammation Lab. Their

most recent research, which was just published in the American Journal of Clinical Nutrition,

supports the idea that people with T2D can benefit from switching from a traditional western-style

low-fat breakfast like oatmeal, toast and fruit to a low-carb meal higher in protein and fat, like

eggs with bacon or cheese.

In fact, changing just one meal helped keep the blood sugar in check. "We're not talking about a

complete diet overhaul," says Dr. Oliveira. "One of many complications for people living with

T2D is rapid or large increases in blood glucose levels after a meal. Our research indicates a lowcarbohydrate

meal, first thing in the morning, seems to help control blood sugar throughout the

day."

Controlling glucose levels is critical for reducing the complications of T2D including

inflammation and cardiovascular disease--the major cause of morbidity in patients with T2D.

"Treatment strategies that can help lower post-meal glucose swings and rapid changes in glucose

are crucial to managing this condition," she adds. "We've determined that if the first meal of the

day is low-carb and higher in protein and fat we can limit hyperglycemic swings."

Low-carb diets have become trendy in recent years and have been recognized as a dietary strategy

to improve glucose control, Dr. Oliveira explains. However, similar to all diets, it's tough to follow,

especially long term. Instead of asking patients to commit to every meal being low-carb, she and

Dr. Little examined the idea of making just the first meal of the day low-carb to see how that

impacts diet adherence, and more importantly, blood glucose levels.

Their 12-week study had 121 participants split into two groups. One was advised to eat from a

selection of low-carb breakfasts containing approximate amounts of 8g of carbohydrate, 25g of

protein and 37g of fat while the other was advised to eat from a selection of low-fat higher-carb

options containing about 56g of carbohydrates, 20g of protein and 15g of fat. All the breakfast

options in both groups provided 450 calories. Participants had a variety of breakfast choices and

were required to upload a photo of their meal, which was reviewed by a study dietitian to confirm

compliance.

All participants were provided with a continuous glucose monitoring device they wore throughout

the study and also undertook A1C blood tests, before and after the 12 weeks, to measure their

average blood sugar levels. They also measured their weight and waist circumference at the

beginning and end of the trial. As the study continued they reported feelings of satiety, energy and

activity levels.

Dr. Oliveira notes while there were no significant differences between the low-carb and other

group for weight, body mass index or waist circumference, the low-carb group did see a reduction

in blood sugar levels and some were able to reduce their glucose-loweringmedication. The upward

and downward swings in blood glucose levels, known as glycemic variability, with the low-carb

group was also significantly lower, suggesting the benefits of a low-carbohydrate breakfast for

stabilizing blood sugars throughout the day.

One additional interesting finding was that people who had the low-carb breakfast self-reported

lower calorie and carbohydrate intake at lunch and during the remainder of the day. This could

suggest that a breakfast rich in fat and protein, while lower in carbs, can impact daily eating habits.

"Having fewer carbs for breakfast not only aligns better with how people with T2D handle glucose

throughout the day, but it also has incredible potential for people with T2D who struggle with their

glucose levels in the morning," she adds. "By making a small adjustment to the carb content of a

single meal rather than the entire diet, we have the potential to increase adherence significantly

while still obtaining significant benefits."

https://www.hindustantimes.com/lifestyle/health/reducing-morning-carbohydrate-intake-offersadvantages-for-individuals-with-type-2-diabetes-101685598137144.html

1 in 3 adults with Type 2 diabetes have undetected cardiovascular disease: Study

The study shows that one in 3 Type 2 diabetic adults show undiagnosed heart disease.

One-third of Type 2 diabetic adults may have undiagnosed cardiovascular disease. In persons with

Type 2 diabetes compared to those without Type 2 diabetes, elevated levels of two protein

biomarkers that signify heart damage were linked to undiagnosed or symptomless cardiovascular

disease.

Study shows that the ability to chew properly helps improve blood sugar levels in Type 2 diabetes

patients. 

The findings of the study published in the Journal of the American Heart Association, an open

access, peer-reviewed journal of the American Heart Association.

To detect heart damage and stress, tests for high-sensitivity cardiac troponin T and N-terminal pro-

B-type natriuretic peptide are utilised. These exams are frequently used to identify heart failure

and heart attacks. The risk of future heart failure, coronary heart disease, or mortality may be

increased by mildly higher concentrations of these proteins in the blood, which may be an early

indicator of changes in the structure and function of the heart.

"What we are seeing is that many people with Type 2 diabetes who have not had a heart attack or

a history of cardiovascular disease are at high risk for cardiovascular complications," said study

co-author Elizabeth Selvin, Ph.D., M.P.H., a professor of epidemiology at Johns Hopkins

Bloomberg School of Public Health in Baltimore. "When we look at the whole population of

people diagnosed with Type 2 diabetes, about 27 million adults in the U.S., according to the CDC,

some are at low risk and some are at high risk for cardiovascular disease, so the open question is

"Who is most at risk?" These cardiac biomarkers give us a window into cardiovascular risk in

people who otherwise might not be recognized as highest risk."

Researchers analyzed health information and blood samples for more than 10,300 adults collected

as part of the U.S. National Health and Nutrition Examination Survey from 1999 to 2004. The aim

was to determine if the previously unrecognized cardiovascular disease with no symptoms could

be determined by elevated levels of the cardiac protein biomarkers among people with and without

Type 2 diabetes. Study participants had reported no history of cardiovascular disease when they

enrolled in the study.

Using stored blood samples from all study participants, researchers measured levels of two cardiac

biomarkers. Mortality statistics were collected from the National Death Index. After adjusting for

age, race, income and cardiovascular risk factors, they assessed the associations among elevated

troponin and N-terminal pro-B-type natriuretic peptide with risk of death from cardiovascular

death or all causes.

"Cholesterol is often the factor that we target to reduce the risk of cardiovascular disease in people

with Type 2 diabetes. However, Type 2 diabetes may have a direct effect on the heart not related

to cholesterol levels. If Type 2 diabetes is directly causing damage to the small vessels in the heart

unrelated to cholesterol plaque buildup, then cholesterol-lowering medications are not going to

prevent cardiac damage," Selvin said. "Our research suggests that additional non-statin-related

therapies are needed to lower the cardiovascular disease risk in people with Type 2 diabetes."

Much research has focused on studying how traditional risk factors such as high blood pressure

and cholesterol impact cardiovascular health, however, new evidence suggests that screening for

certain cardiac biomarkers should be added to routine assessment of traditional cardiovascular risk

factors.

"The biomarkers analyzed in this study are very powerful in systematically categorizing patients

based on their health status. Measuring biomarkers more routinely may help us focus on

cardiovascular prevention therapies for people with Type 2 diabetes who are at higher risk," she

added.

https://www.hindustantimes.com/lifestyle/health/1-in-3-adults-with-type-2-diabetes-haveundetected-

cardiovascular-disease-study-101685603085714.html

Eating junk food linked with reduced deep sleep quality: Study

Consuming an unhealthier diet is associated with a lower quality of deep sleep, according to a

small-scale study.

Deep sleep, the third stage of sleep, repairs and restores necessary functions such as memory,

muscle growth, and immunity.

Researchers at Uppsala University in Sweden analysed how junk food affects sleep. Healthy

participants consumed an unhealthier as well as a healthier diet in a randomised order.

The study, recently published in the journal Obesity, shows that after eating the junk food, the

quality of the participants' deep sleep deteriorated, compared with those who followed the healthier

diet.

"Both poor diet and poor sleep increase the risk of several public health conditions," said Jonathan

Cedernaes, Associate Professor at Uppsala University.

A total of 15 healthy normal-weight young men participated in two sessions of the study.

Participants were first screened for aspects such as their sleep habits, which had to be normal and

within the recommended range of seven to nine hours per night.

The participants were randomly given both a healthier diet and an unhealthier diet. The two diets

contained the same number of calories, adjusted to each individual's daily requirements.

Among other things, the unhealthier diet contained a higher content of sugar and saturated fat and

more processed food items. Each diet was consumed for a week, while the participants' sleep,

activity and meal schedules were monitored at an individual level.

"What we saw was that the participants slept for the same amount of time when they consumed

the two diets. This was the case both while they were following the diets, as well as after they had

switched to another, identical diet," said Cedernaes.

The researchers looked at slow-wave activity, a measure that can reflects how restorative deep

sleep is.

"Intriguingly, we saw that deep sleep exhibited less slow-wave activity when the participants had

eaten junk food, compared with consumption of healthier food," Cedernaes said.

This effect lasted into the second night, once participants switched to an identical diet. Essentially,

the unhealthy diet resulted in shallower deep sleep, the scientist said.

Similar changes in sleep occur with aging and in conditions such as insomnia, the researchers said.

It can be hypothesised, from a sleep perspective, that greater importance should potentially be

attached to diet in such conditions, they added.

https://www.tribuneindia.com/news/health/eating-junk-food-linked-with-reduced-deep-sleepquality-

study-512982#:~:text=Healthy%20participants%20consumed%20an%20unhealthier,who%20followed

%20the%20healthier%20diet.

World No-Tobacco Day 2023: Tips to manage smoking addiction amid stressful work life

Smoking is hard to quit and even tougher when you have a hectic schedule. Here are tips to make

smoking addiction amid a busy work life.

Addictions, whether to substances like tobacco, alcohol and drugs or to behaviours like excessive

internet use, are seldom healthy and are capable of altering a person's character and binding them

in a detrimental cycle that doesn't let them lead a healthy and fulfilling life. What might start as a

mere experiment or an attempt to alleviate negative feelings can quickly turn into a relentless

craving that the brain struggles to resist. Over time, the addiction can take control over your life

and despite knowing its destructive impact on well-being, one just can't break free from it.

Smoking is one such addiction that is hard to quit.World No-Tobacco Day, is observed every year

on May 31 to bring to focus the risks associated with tobacco use and attempts to reduce tobacco

consumption across the world. 

World No-Tobacco Day, is observed every year on May 31 to bring to focus the risks associated

with tobacco use.

"India is home to over 120 million smokers, accounting for nearly one-fifth of the world's smoking

population. Unfortunately, smoking has become a part of many people's daily routines, especially

those working in stressful jobs. Quitting smoking is a journey, and setting realistic goals for

yourself is important. Focusing on your progress and using it as motivation to continue working

towards your goals is also important. According to a recent survey, 71% of employees working in

the corporate sector in India smoke,making it a significant concern for employers and public health

officials alike. However, quitting smoking is not that easy, especially when you are facing a highpressure

work environment. But don't lose hope just as yet, as there are ways to manage your

addiction to smoking while still meeting the demands of your job," says Dr. Sanjay Kumar Singh,

Psychiatrist, Hayat Hospital, Guwahati in an interview with HT Digital.

TIPS TO MANAGE SMOKING ADDICTION

Here are some tips for managing your smoking addiction amid a stressful work life.

1. Seek help from a de-addiction expert to initiate Nicotine Replacement Therapy (NRT)

If stress triggers smoking, consider talking to a therapist. They can help you identify stressors and

develop coping mechanisms, without relying on cigarettes. Nicotine Replacement therapy can

ultimately help in your journey to quit smoking. This therapy, which entails using nicotine patches

or gums, can help manage withdrawal symptoms and cravings to quit smoking. Your de-addiction

specialist can help you with the NRT that is suitable for you

2. Create a quitting plan that fits your work schedule

Quitting smoking can seem impossible if you have a super-busy work schedule. However, you can

easily manage your addiction with a well-designed quit plan that fits your work schedule. For

example, you can quit on a weekend, when you have a few days off from work, or you can plan to

quit gradually, reducing the number of cigarettes you smoke every day until you can quit

completely.

3. Use distraction techniques

When stress levels are high, it's easy to reach for a cigarette to calm your nerves. However, look

for other ways to distract yourself that don't involve smoking. Try taking a quick walk, listening

to your favourite music, or doing a short meditation exercise. These techniques can help you relax

and reduce stress levels, without reaching for a cigarette

4. Engage in physical activity and practice self-care

Exercise is a great way to manage stress and reduce withdrawal symptoms associated with quitting

smoking. Find time to engage in a physical activity that you enjoy, such as jogging, yoga, or

swimming. This can help you reduce stress and also improve your overall health. Taking care of

yourself during quitting is important. Get plenty of rest, eat a healthy diet, and practice relaxation

techniques such as deep breathing exercises or meditation. Keeping your physical and mental

health at priority can help you manage your addiction to smoking during a stressful work life.

5. Use a support system

Don't be afraid to ask for support from friends, family members, or co-workers. Make the aware

that you are trying to quit smoking and seek their encouragement and support. Joining a support

group can also be helpful, as you can connect with others who are going through the same

experience

6. Keep your hands busy

If you are used to holding a cigarette during stressful situations, try keeping your hands and fingers

busy with a stress ball or fidget toy. This can help you with an alternative support without reaching

for a cigarette.

7. Celebrate your successes

Celebrate your wins, no matter how small they may seem; stay motivated and focused on your

goal. For example, if you've gone a week without smoking, treat yourself to something you enjoy,

like a movie or a nice dinner

With determination and support, you can successfully quit smoking and enjoy a healthier, smokefree

life.

https://www.hindustantimes.com/lifestyle/health/world-no-tobacco-day-2023-tips-to-managesmoking-

addiction-amid-stressful-work-life-101685528907732.html

National Save YourHearing Day: 6 lifestylemeasures to improve hearing (Hindustan Times

On National Save Your Hearing Day, here are effective ways to ensure a better hearing health,

suggested by an expert.

National Save Your Hearing Day is celebrated every year on May 31 to stress upon the need to

preserve your sense of hearing. While many people may not pay attention to the reduced hearing

as they age, but it does play an important role in the way we interact, observe, and connect. Several

studies have suggested that hearing is linked to cognitive function and brain health. Hearing loss

can increase risk of dementia and other mental health conditions. Our hearing is an integral part of

our life and helps us enjoy conversations and take active part in it. It allows us to listen to music

and understand movies. It can also alert us in case of potential dangers around us. 

There are a variety of reasons due to which people may suffer hearing loss from ageing to illness.

"There are various reasons leading to hearing loss including age, noise, genetics, illness,

neurological disorders, medications, chemicals, physical trauma, and neurobiological factors. The

good news is that half of the cases of hearing impairment and deafness are preventable," says Dr.

Nitin Sharma, MBBS, MS(ENT), Ujala Cygnus Group of Hospitals.

Lifestyle changes to improve hearing

Here are some lifestyle changes suggested by Dr Sharma for better hearing health:

1. Take care of your nutrition

A diet high in B12 reduced the odds of developing hearing-related conditions, while high intakes

of fat, iron, and calcium had the opposite effect. Vitamin D also reduces hearing difficulties, apart

from a high intake of fruits and vegetables.

2. Do some light exercise

Exercise can not only reduce the risk of a wide range of debilitating conditions, but it can even

help protect against age-related hearing loss. However, make sure you don’t overdo it.

3. Avoid smoking

You should stay away from cigarettes as even second-hand smoke can cause hearing loss,

according to studies.

4. Get enough sleep

A lack of sleep can cause significant issues with your physical and mental health. And yes, this

includes hearing loss.

5. Avoid loud noise or watch noise levels

Loud noise tends to be the most significant cause of hearing impairment and hearing loss. Avoid

listening to loud music via headphones for extended periods. Apart from that, wear hearing

protection in loud environments such as construction sites and nightclubs.

6. Regular hearing tests

As you get older, it is critical that you contact an audiologist and schedule at least 1 hearing test

annually. It can also help you diagnose potential causes of hearing impairment or loss before they

cause permanent damage.

https://www.hindustantimes.com/lifestyle/health/national-save-your-hearing-day-6-lifestylemeasures-

to-improve-hearing-101685539163478.html