Steps to Prevent Type 2 Diabetes

There are two types of diabetes that can happen to anyone and the type 2 diabetes is the most common type in which the body does not produce any kind enough insulin or make use of the insulin in a proper manner. Type 2 diabetes is caused by inadequate exercise, poor diet and by an abnormal stress level. In type 2 diabetes, the cells in your body would resist to make use of the insulin that gets created in your body. The insulin is the most needed hormones that let the sugar from the blood to get into the needed parts in your body. When the insulin goes missing, then cells would get an abnormal level of insulin, leading to an increase in your blood sugar level. The following are the steps to prevent type 2 diabetes from happening to your body.

Exercise regularly

Make sure to exercise regularly and you should exercise at least 30 minutes in a day. Taking a walking by your neighborhood will be a good idea for people who are starting their exercise. After a few days of following routine walking and running, you can visit the gym to make yourself stay fit and healthy. When you exercise regularly, all the muscles get flexed and prevent type 2 diabetes from happening in your body.

Eat a healthy and balanced diet

Avoid intake of sugar, meat fats and too much of salt in your daily food. The processed foods have the unnatural chemicals in them that can increase the blood sugar level in your body. Avoid such processed foods in your diet. Take enough amounts of protein and carbohydrate in your daily diet. Eating fresh fruits and vegetables can help you balance the fat and sugar level in your body. Do not overeat as it can result in type 2 diabetes in the near future. Eat slowly so that you can avoid overeating.

Steps to Prevent Type 2 Diabetes

Drink plenty of water

Water is a good source to keep your body stay hydrated and helps in a good blood flow all over your body. Drinking water before having your meal can prevent you from overeating.

Avoid junk foods to maintain a healthy weight

Avoid junk foods as it can easily prevent the occurrence of insulin in your blood. Maintain a healthy weight by monitoring your weight once in a week. A human brain takes 20 minutes time to make you feel full after a meal. It is highly recommended to eat slowly so that you can maintain a healthy weight without overeating.

Say no to drugs and alcohol

Smoking, drinking alcohol and having the habit of taking drugs regularly can prevent the insulin formation in your blood. Quit them all to notice the difference in your body. People who have been addicted to alcohol and drugs can have type 2 diabetes in the near future. Quit them to prevent them from happening in your body.

Stay away from stress

If you are stressed with your daily routine, then change them according to your own comforts so that you can stay away from stress and depression. Once you are free from any kind of stress, then your blood can flow fresh and produce a good insulin level in your body.

Know How to Prevent Osteoporosis

Osteoporosis can highly affect the bones of a human being and make them turn immobile. One must know about the ways to prevent osteoporosis from happening to their body. It can be prevented by following the below mentioned ways.

Maintain a healthy diet

A healthy diet can say goodbye to osteoporosis and you can make your bones turn stronger by following a good diet. Drink milk every day and include a good source of calcium to build your bones stronger. Fortified milk products have essential vitamin D in them that can increase the calcium level in your body.

Eat fish – Make sure to include fish in your diet at least once a week so that you can get the needed calcium level that can help in protecting your bones from getting weak. Canned sardines and salmon are rich in calcium content. Vitamin D in oily fish and mackerel can strengthen your bones.

How to Prevent Osteoporosis

Eat soy – Soy has calcium and estrogens that can help in maintaining a good bone density level. You can add soy flour with your regular flour recipes that are used to make cupcakes and pancakes. Soybean nuts can also be used instead peanuts in your diet. Switch to soy cereals and soy cheeses that can enhance the taste of your food.

Limit your protein intake – Too much protein intake can result in the excretion of calcium from your body. Limit the protein intake levels so that the calcium that you get from diet can make your bones stay stronger.

Limit caffeine intake – Caffeine intake must be limited to three cups a day and if you have been taking more than this level then it means you will damage your bones to the get osteoporosis in near future. High level of caffeine in a human body can excrete calcium from the bones.

Eat onions – Adding onions to your daily food can reduce the risk of developing osteoporosis due to their healing properties. They also promote health as they are antibacterial, anti-inflammatory and thin the blood naturally.

The exercise plan

Make an exercise plan that you can follow daily. Weight-bearing exercises can help in decreasing the risk of experiencing bone loss in old age. Increase your balance, posture and flexibility to strengthen the bones. It can also reduce the risk of falls. Make sure to exercise for about 30 minutes in a day so that your bones get refreshed and stay stronger. You can walk, swim, lift weights, and play tennis or volleyball to keep your bones strong.

Lifestyle factors

Avoid alcohol – Alcohol has the ability to weaken the bones and turn them fragile in future. Limit your alcohol intake and exercise regularly to stay away from osteoporosis.

Handle your depression – Depression can weaken your hip bones and result in osteoporosis. Stay away from depression to stay away from osteoporosis.

Quit Smoking – It has been proved that 80% of people who were smokers have the highest risk to get a spinal fracture or a hip fracture. The fractures can heal slowly if you are a smoker.

What Is a Bone Density Test and Who Should Get it Done

A bone density test helps in finding out if a human body has osteoporosis diseases that can make the bone turn fragile or weak to be true. The bone can even break as it loses its ability to stay strong. In the past generation, osteoporosis in human beings was identified only when they experienced a broken bone. Thanks to the ever developing technology, we now have the bone density test that can help in determining the risk of getting an osteoporosis in the future.

How is a bone density test done?

X-rays are used in a bone density test to measure the grams of calcium and the other bone minerals that are packed as a segment inside your bone. The bones of your spine, forearm and the hip are examined in a bone density test.

The need of a bone density test

The doctors use a bone density test to identify the density of your bone before it gets broken. It is done to determine the risk of getting a bone fracture in the near future. The bone density test can confirm if you have an osteoporosis disease on your bones. If you have a higher mineral content, then you have a dense bone. Once your bone turns fragile, it can break at anytime. The bone density tests are not like the bone scans in which the bone gets scanned by a device. In a bone density test, there is no need of injecting into your fracture to know about the abnormalities of your bone.

Bone Density Test

Who needs to take a bone density test?

Although older women have the higher risk of getting an osteoporosis disease, there are also risks involved for men getting infected with this deadly disease. If you are having the below mentioned factors, then you should immediately take a bone density test to stay away from an osteoporosis disease.

Lost height: If you have lost at least 4 cms from your normal height, then you have been experiencing a compression fracture in your spines. Such compression fractures happen due to the osteoporosis.

Fractured a bone: A fragility fracture can happen when your bone turn fragile and breaks easily. A fragility fracture can happen due to a strong sneeze or a cough.

If you have taken drugs: Long term use of drugs can lead to an osteoporosis disease in the near future.

Received a transplant: If you have received bone marrow transplants recently then there are chances that you will have risk of developing osteoporosis.

Drop in hormone levels: If you have been experiencing a low hormone level after your menopause, then your bones turn weak and fragile leading to an osteoporosis disease. Weakened bones can break at any time.

Limitations of bone density test

The central devices can help in measuring the density of your hip bone and spinal cord accurately, yet, it can only let you know the bone density level and it is really difficult to find out if you have been having an osteoporosis on your bones. The doctors would take a full body test to confirm the osteoporosis disease in your body.

Top 10 Risk Factors for Breast Cancer

Breast cancer is the most deadly type of cancer that can take away your life if you do not know the top 10 risk factors for breast cancer. Prevention is always better than cure. Get to know about the factors that can influence and bring breast cancer in your body. The following are the top 10 risk factors that can lead to a breast cancer.

1. Age

Age plays a major role as people who are above the age of 65 have a higher risk to develop a breast cancer. The risk of getting a breast cancer can increase till you turn 80 years old. Examine your breasts when you turn older as you can anytime develop a breast for any reason.

2. Personal history

Women who had a breast cancer on one of their breasts would likely get the other breast of them get affected by breast cancer in the near future. It is highly recommended to check and get treated before making it spread to the other breast.

3. Family history

If your mother, daughter, or sister had a breast cancer in the past, then you have the highest risk to develop a breast cancer in your breast. The risk is high when any family member had a breast cancer before they turned 40 in age. If more than one of the family member has suffered from breast cancer, then you can breast cancer at any age.

4. Inheriting the harmful gene mutations

The genes like BRCA2 and BRCA1 can increase the risk of getting a breast cancer. If any one of your relatives had a harmful gene mutation in them, then you should take a genetic counselor to prevent your breast from getting a breast cancer.

Risk Factors for Breast Cancer

5. Dense breasts

The researchers have made a note that woman who have a dense breast can have a breast cancer at any age. The breast density can be identified by the radiologist. They can read the mammogram and determine the density of your breast. Women who have large breasts do not have a dense breast, yet, the small-breasted women have higher risk to develop breast cancer as they have a higher breast density level in them.

6. Atypical hyperplasia

This condition can be detected using a biopsy. You can feel a lump or a thickening in your breast and this lump can turn into a cancerous one. These lumps can either turn into a cancer cell or stay as a normal one. Examine them before it turns into a breast cancer.

7. Menstrual history

If you have been getting your menstrual periods before the age of 12, then you have the highest risk to get a breast cancer. If the menopause does not stop by the age of 55, then the risk is even higher. Women who have their first baby before the age of 20 have a lower risk of developing a breast cancer.

8. High-dose of radiation to your chest

If you have had any kind of high-dose radiation therapy in the past, then you can get infected by cancer cells in your breast in the near future.

9. High bone density

High bone density can be a risk factor only for women who are in their post menopausal level.

10. Body weight

If you are overweight, then your fat level can easily develop the cancer cells that can turn into a breast cancer in the near future.

10 Steps to Keep Your Heart Healthy and Active

The health of a human being revolves around what he or she eats and drinks in a day. The physical activity level, lifestyle and stress which a human being faces in a day are the other common factors that can evaluate the health of an individual’s heart. Heart diseases have been reported as serious conditions yet; they can be prevented or completely controlled by changing your lifestyle and food choices. The following are the top 10 ways to make your heart healthy.

1. Low-fat diet

A healthy diet must be low in fat content. Saturated fats and the trans fats can raise your blood cholesterol levels and result in a heart attack. In order to cut down the saturated fat in your diet, choose the lean cuts of meat and remove the skin portion from the poultry before eating. To avoid trans fats, check out the ingredients that are added to the food product, especially with the baked goods and with crackers. Avoid any foods that have hydrogenated vegetable oils added to them.

2. Add fiber

Fiber helps in bringing down the blood cholesterol level and it can make your stomach feel full. This can make your body to eat the needed food and you will never overeat. A diet that is rich in fiber must have many nutrient-packed foods in it. Fruits, vegetables, whole-grain cereals, breads, black beans, chickpeas are some of the commonly used fibers to regulate a healthy heart.

3. Cut Cholesterol

Cholesterol can be found in animal products like poultry, meat and even in dairy products. Too much of cholesterol is not good for your heart and it can affect your heart. Make sure to consume only 300 mg of cholesterol in your diet.

Steps to Keep Your Heart Healthy

4. Eat fish

Eating fish twice a week can make your heart healthy. The fish oil supplements can help in bringing down the blood cholesterol level and reduce the risk of getting a heart attack.

5. Lose your weight

Maintaining a healthy weight can keep your heart healthy. Overweight can increase your blood pressure level and you can easily get any kind of heart disease in the near future. Lose your weight to stay away from them.

6. Exercise often

Make sure to do aerobic exercises regularly to keep your body and heart fit. Cardio exercises like jumping, swimming and running can help your heart stay healthy.

7. Drink moderately

Drinking too much of alcohol can increase your blood pressure level. Maintain a moderate level of alcohol so that your heart can stay healthy.

8. Quit Smoking

When you have quit smoking, you will definitely feel the difference between your previous heart beat rate and the current heart beat rate. Quit smoking to make your heart a healthy one.

9. Avoid stress

Every one meets stress at their home and in their office. Whatever may be the reason for stress, never take it to your heart as it can easily make you heart turn ill and result in a heart attack.

10. Take regular checkups

Visit your nearby doctor and always check your blood pressure and your cholesterol levels so that you can make your heart healthy.

What You Need to Know About Salt Intake and Stroke

There is a deadly relation between salt intake and stroke and a lot can happen even if the blood pressure level is normal in an individual. The average salt consumption per day is about 5 g but most of us take a lot more than that. If this proportion increases to 10 g per day, then there is higher risk of getting a stroke anytime. Junk foods have high salt content in them that can develop any kind of heart disease in a healthy human being.

A stroke can cause a permanent neurological damage or it can lead to a sudden death. When an individual who has a higher blood pressure level in his or her blood consumes more than the normal salt content level for a day, then there is a possibility that he or she will get a stroke in the near future. Salt can get into the human body and makes the blood pressure increase than the normal level.

How can food with higher salt content cause a stroke?

Food that has excess salt in it can increase the blood pressure resulting in a stroke. When the blood volume increases the stress on blood vessel increases with the heart pumping against the pressure. The risk of getting a stroke begins when the systolic pressure increases inside a human body. Salt can also lead to other deadly diseases like osteoporosis, ulcers, kidney failure and stomach cancer.

Know About Salt Intake and Stroke

Reducing the salt content in your daily food is important to stay away from pressurizing your heart. Even people who do not have a blood pressure can eat food that has minimum salt content in it. As far as possible, consume only the essential salt content so that the cardiovascular system can work properly.

The link between salt and stroke

The link between the high blood pressure and the high salt intake is well known. The World Health Organization recommends consuming only 5 g of salt every day. This is about a teaspoon of salt and it should be maintained to stay away from a stroke. A study that was made involving more than 170,000 people says that reducing the 5 g of salt intake everyday has prevented more than one quarter million of deaths from happening in a year. Also, they have prevented themselves from getting any kind of heart related problems in the near future.

Read the label

Canned soups and sauces have added salt in them. Even breads, cereals and processed meats have added salt in them that can never cut down to normal levels. Read the labels on them before having any kind of canned food item. The label clearly indicates the level of salt content in them.

People who are addicted to smoking and alcohol consumption have a higher risk in getting a stroke if they have been taking more than the normal salt level in their daily life. Alcohol consumption might have weakened their heart muscles and when the salt acts against the blood pressure level, then stroke can happen anytime.

Common Side Effects of Calcium Supplements

Calcium is the most popular dietary supplement that has the essential minerals to build and maintain healthy bones, yet, there are few side effects that can cause severe health conditions. The bone strength can increase when an individual is said to be taking calcium supplements. When the calcium intake gets high, the human body experiences some side effects that can lead to serious illnesses. The following are some of the side effects that are commonly caused by calcium supplements.

Breast cancer

Calcium supplements have the tendency to create cardiovascular related problem in an individual who is said to be taking calcium supplements regularly. One in four of the women who have been taking calcium supplements have been reported to have a breast cancer that can turn into a deadly one.

Can calcium increase the risk of a heart attack?

Heart attacks can happen when a human body has been exposed to calcium supplements that have elemental sources like limestone, bone meal and oyster shell in them. People who had consumed this type of inorganic calcium supplement had a higher risk of heart attack, according to a 2010 study. Having 500 mg of calcium supplement can develop the risk of a heart attack. Calcium supplements that are made with and without vitamin D can be cause of heart attack anytime.

Common Side Effects of Calcium Supplements

Other side effects

Constipation and an upset stomach are the most common side effect that can happen to anyone who has been regularly taking calcium supplements. Loss of appetite, vomiting sensation, mood swings, muscle pain, headache, frequent urination and dizziness are the other common side effects that can lead to any kind of disease in the near future. Some people have even got rashes and itches all around their throat, tongue and face. There is also a difficulty in breathing as the throat gets affected severely. Visit nearby doctor immediately when you face any of these symptoms regularly.

Maintain the levels

The calcium and phosphate level in a human body must be balanced to avoid any side effects from happening with them. If you are taking too much of calcium supplements, then you will find severe health problems in the near future as the levels of phosphate and calcium turn irregular.

Kidney stones

You might find yourself urinating frequently in a day and you can even feel pain while urinating. This happens because of the kidney stones that keeps pushing the urine outside your body.

Decrease in blood pressure

People who have a blood pressure must take only the recommended level of calcium supplement as too much of it can lead to a decrease in their blood pressure.

Smokers stay away from calcium supplements

People who have the habit of smoking are the ones who can easily get affected by the side effects of calcium supplements. Stop smoking before taking the calcium supplements as it can affect your throat easily.

Recommended Immunizations for Kids

Every kid must undergo a routine immunization to stay away from many deadly diseases from attacking their body. The vaccines can make your kid stay strong and their body develops the ability to protect them from getting infected by any kind of disease later on. The immunization schedule must be followed regularly by the parents. If you have forgotten to vaccinate your kid for any reason, then you can consult with your doctor about it. The vaccines for diseases like Chickenpox, Diphtheria, Hib, Hepatitis A, Hepatitis B, Flu, Measles, Mumps, Polio, Petrussis, Pneumococcal, Rotavirus, Tetanus and Rubella must be given to every kid in this world as all these diseases have been recorded as the most deadliest ones.

As the number of diseases that has the ability to kill a human being has increased in the present generation, the following is the recommended immunization for kids that must be done in the year.


Varicella vaccine helps in protecting the human body from Chickenpox. This disease is mostly spread through direct contact and through the air. Headache, tiredness and fever are the common symptoms of a person who is suffering from Chickenpox.


DTaP vaccine helps in protecting the human body against Diphtheria. This disease mostly spreads through the air and direct contact. Sore throat, swollen glands and mild fever are the common symptoms of this deadly disease.


The Hib vaccine protects your kid from Haemophilus influenza. This disease gets spread through air and direct contact. A block in the windpipe can be felt during the early stages.

Immunizations for Kids

Hepatitis A

Hep A vaccine helps in protecting against Hepatitis A. This disease gets spread through contaminated water or food. Fevers, loss of appetite, vomiting and dark urine are some of the common symptoms of this disease.

Hepatitis B

Hep B vaccine can protect your kid from Hepatitis B. This disease gets spread through air and direct contact. Fever, weakness, jaundice and joint pain are some of the common symptoms that can be felt during the starting stages of Hepatitis B.


Flu vaccine helps in protecting your kid from any type of influenza. Fever, sore throat, coughs and muscle pain are the common symptoms that can be felt during the starting stage of influenza.


MMR vaccine protects your kid from measles. Rash, cough, pink eye and a running nose are the symptoms of measles.


MMR vaccine can help in protecting your kid from mumps. Swollen salivary glands, headache, fever and muscle pain are the common symptoms of mumps.


DTaP type of vaccine helps in protecting your kid from pertussis. Severe cough, running nose and breathing problems can be felt during the starting stage of pertussis.


IPV vaccine can protect your kid from a polio attack. Sore throat, headache and fever are the common symptoms of polio. A sever polio attack can lead to paralysis and death.


The PCV vaccine protects your kid from penumococcus. A small infection in the lungs can lead to this deadly disease.

How to Take Care of Toddlers’ Teeth

Toddlers’ teeth are most sensitive and must be taken care of to avoid any kind of tooth decay. Toddlers’ can easily catch up with cavity problems and it is the duty of every parent to monitor the teeth of their toddler. The following are some of tips that every parent can follow to take care of the teeth of their toddler.

Build strong teeth

Strong teeth can be built by making your toddler to follow a good diet that can resist any kind of decays from happening in their teeth. They should eat foods that have a good amount of vitamin D and calcium in them. Toddlers can take dairy products like curd to make their teeth stronger. The fluoride intake of your toddler must be noted down as it can help in strengthening the tooth enamel and prevents any kind of decay. There are fluoride drops and toothpastes available in the stores too that can help in protecting the teeth. Make sure to expose your toddler’s teeth to a limited amount of fluoride, as excess usage can lead to a white line of the teeth.

How to Take Care of Toddlers’ Teeth

Keep the teeth clean

Clean the teeth of your toddler two times a day and follow this routine to make him maintain clean and healthy teeth. The duty of the parent is to clean the food debris that gets settled between the teeth of your toddler. Use a soft, small toothbrush that is pea-sized to clean the kid’s teeth. Brush the teeth in a circular motion and do not allow your toddler to move head while brushing the teeth. Concentrate on one side of the teeth while brushing and do not forget to brush the back side of the teeth. Brushing can turn into a fun game for toddlers, if they are made to sit in front of a mirror and the teeth is brushed by parents. Once toddlers like to brush teeth, then they can cooperate well with their parents to clean them. Different flavored and colored toothpaste can make your toddler to ask for brushing time before going to bed.

Skip the juice

Even if fruit juices are a healthy choice and can add to the strength of toddlers, it is better to avoid them during bed time as they can decay the tooth and bring obesity in toddlers. Your kid can be given four ounces of fruit juices every day, so that their teeth can fight against the decays that are caused by the juice. Restrict the amount of sugar in the juice as too much of sugar content can easily decay the teeth.

Beware of medicines

The medications that are preferred for toddlers have higher content of sugar in them. Consult with your dentist before giving such medications to your toddler. Toddlers who have heart related problems have a higher risk in decaying their teeth as the medications that are prescribed for such problems can affect the teeth. You can also find creamy and curd-like patches around the tongue and on the sides of the teeth.

Common Signs of Speech Delay in Kids

If you find a sign of speech delay in your kids, then you must take proper precautions so that they will not lose their speech or experience any difficulty in developing their speech skills in the near future. Some kids might experience a significant lag in developing their speech skills and it can be solved by making them do some motor skills as suggested by the physician. The following are the possible causes of a speech delay in your kid.

Possible causes

There are many problems that can lead to a speech delay in kids; learning disability is the most common problem among many kids. The muscles that can control the speech in a human body can experience some problems especially with kids leading to a disorder named as dysarthria. If the kid gets to learn more than one language at a time, then they might confuse themselves and they can find it difficult to speak in both the languages.

The warning signs

If your kid has been experiencing the below mentioned warning signs, then you must take them immediately to a physician to treat them at the early stage. A speech therapy can be used to treat kids who have a speech problem.

Common Signs of Speech Delay in Kids

Below 3 to 4 months

The kids at the age of 3 to 4 months must respond to any kind of loud noise and they should babble. If the kids do not imitate the sounds that are made by parents, then it is advisable to take them to the physician to examine what the exact problem is.

Below 7 months

By this month, your kid must respond to any sound, even if it is a loud or a normal one.

Below 1 year

When your kid turns one year, he should be able to speak a word or two out of his mouth. If they have any kind of difficulty in repeating a single word, then it can lead to a delay in speech in them.

Below 2 years

The kid must be speaking more than 15 words when they turn 2 years. If your kid is not making two-word phrases to speak or making use of sign language to communicate, then they are having some speech related problems.

The parents must train their kids to make them speak. They should communicate more with their kids by making them to sing, talk and to repeat the words along with them. The parents can read a book daily to their kids, so that they can imitate to start speaking like them. This type of treatment can encourage your kid to speak more and they can develop their speaking skills without the help of a physician.

There is no need to panic if your kid is having a speech related problem as it can be treated by a speech therapist. If proper treatment has not been given to a kid who has a speech related problem, then they can develop autism and other disorders too.