Saturday, 30 November 2013

5 Important Health Benefits of Oatmeal


Disclaimer : All the postings of mine in this Blog are only my  collection. MY ALL EFFORT IS COPY PASTE ONLY. Most of them are received in my email inbox, Some are downloaded from internet posted by some one else. I am just saving some time of readers to get them readily available. So none of these are my own creation. I believe I am not violating any copy rights law or taking any illegal action am not supposed to do.If anything is  objectionable, please notify so that they can be removed.

We all know oatmeal is good for us, but do you know how much it can really benefit you? Find out the whys and the hows of this incredibly healthy food by reading these 5 health benefits oatmeal provides!



1. Oatmeal decreases the levels of cholesterol in your blood as well as your risk of cardiac diseases

The FDA approved, in a unique move, a health label on oatmeal packages that explains how soluble fibers from oatmeal, as part of a low trans-fat diet, can decrease your chances of being afflicted with heart conditions. This was based on 30 years of research into oatmeal and its benefits.

2. Oatmeal helps digestion processes

The soluable fibers in oatmeal are taken apart in the lower intestine by resident bacteria. Those fibers that were not taken apart increase the volume of food and hasten bowel movements. This method decreases the likelihood of inflammatory diseases in the lower intestine, including hemorrhoids. 

Tip: To enjoy these benefits, drink plenty of water. Consuming these fibers without drinking can cause constipation, stomach ache and gas.

3. Oatmeal and blood sugar levels

Again, we turn to the soluble fibers, which slow down the absorption of carbohydrates, and so prevent sharp increases in blood sugar levels. A 10 year long research was published in the American Journal of Public Health and has showed that consuming about 1 cup of cooked oatmeal a day, 2-4 times a week, will decrease the risk of type II diabetes by 16%. When you bring it up to 5-6 times a week - the risk goes down by 39%.

4. Getting thinner with oatmeal
Oatmeal adds volume to the food by absorbing the liquid around it. In addition, the fibers slow the digestion process and give us a feeling of being full for longer periods of time.

5. Oatmeal improves quality of sleep
People who consumed oatmeal before going to bed have demonstrated better and higher quality sleep than people who didn't. Oatmeal contains the essential amino acid tryptophan (one of the protein building blocks which we only get from food). tryptophan is a source material for creating melatonin (as well as serotonin). A lack in melatonin will cause sleeping problems, while an increase in tryptophan will prolong our deep sleep.

Recommended amount per day:
The general recommendation is about 4-5 spoons a day (can make a porridge of it), so you too can start enjoying the health benefits of oatmeal (at about 25-30 grams a day

Divine Bounties For Mankind's Benefit


Disclaimer : All the postings of mine in this Blog are only my  collection. MY ALL EFFORT IS COPY PASTE ONLY. Most of them are received in my email inbox, Some are downloaded from internet posted by some one else. I am just saving some time of readers to get them readily available. So none of these are my own creation. I believe I am not violating any copy rights law or taking any illegal action am not supposed to do.If anything is  objectionable, please notify so that they can be removed.

The caption of the article given below is ' Divine Bounties For Mankind's Benefit', but some of the points are 'curses' and not 'bounties'.  The whole thing appears to be based on hearsay, but some referrences of some university researches are also given. I am in no position to say whether they are genuine or not.  So read this article with a pinch of salt, not too much, because many points appear to be in line with commonly known facts.

 Divine Bounties For Mankind's Benefit

1 Pineapple is a natural painkiller The fruit contains anti-inflammatory enzymes that bring pain relief from conditions such as arthritis, according to a study at Reading University.

2 Pomegranate juice could prevent a heart attack This wonder juice is believed to improve blood flow to the heart and lower blood pressure.

3 Onions are natural antibiotics They might make your breath pong but onions contain allicin, a powerful antibiotic that also protects the circulatory system.

4 Mushrooms can ward off colds They contain more of an immune-boosting antioxidant called ergothioneine than any other food, say researchers at Pennsylvania State University.

6 Blueberries can boost memory A study at Tufts University in Boston showed eating half a cup of this fruit regularly could delay age-related deterioration in co-ordination and short-term memory.

8 Eat chocolate, live longer Hurray! Harvard University scientists say that eating a couple of chocolate bars a week could extend your life by almost a year.

9 Grapefruit juice can stop medicine working If you're taking medication, avoid washing it down with grapefruit juice as there is evidence that it prevents some drugs being broken down.

10 You should never drink tea or coffee with meals Tannins in tea and coffee prevent absorption of certain nutrients. A cup of tea with a meal will halve the iron you get from it, whereas a glass of orange juice will double it.

11 Cherries can cure gout Cherries contain compounds that significantly reduce the chemicals in the body which cause joint inflammation.

12 Eating curry could help prevent Alzheimer's According to a report in the Journal of Biological Chemistry, a yellow pigment used in curry, curcumin, can stop amyloid plaques in the brain that cause the condition.

13 Sniffing a lemon could help you beat asthma The UK's 5.1 million asthmatics could find lemons ease their symptoms. Studies in rats found that breathing improved after they inhaled limonene, the chemical that gives lemons their smell.

14 Kiwi fruit can improve your eyesight This fuzzy fruit is a surprisingly good source of lutein, an antioxidant that protects your vision.

15 Garlic can cure mouth ulcers and verrucas Here's an old wives' tale that works: halve a clove of garlic, squeeze, and apply a drop of the juice to the offending growth at bedtime.

16 You can have too little salt Too much salt isn't good for us but not getting enough can trigger low blood pressure in those susceptible. Consult your GP before making any major diet changes.

17 Figs can delay brittle bone disease Good news for the three million osteoporosis sufferers in the UK - it is possible to slow its progress by eating calcium-packed figs.

18 Soya can mimic breast cancer drugs A team of Cambridge researchers discovered that a diet high in soya can have a similar effect to anti-cancer drug Tamoxifen.

19 Barbecued-food can cause cancer Eating meat that's chargrilled or burnt could lead to stomach, pancreatic, colon and breast cancer because it creates high levels of carcinogenic compounds.

20 Cinnamon can help diabetics Just half a teaspoon a day of this spice can significantly reduce blood sugar levels in diabetics, says US research.

21 Chillies can help you breath more easily Capsaicin, which occurs in chillies, shrinks the mucous membranes which can ease blocked noses and sinuses.

22 Watermelon is good for the prostate Men will be glad to know that the red flesh contains the antioxidant Lycopene, which helps keep the prostate gland healthy.

23 Coriander can lower your cholesterol levels This aromatic herb can reduce cholesterol levels and prevent heart problems.

24 Nibbling nuts can prevent blood clots Nuts boost nitric oxide, a compound that relaxes blood vessels and eases blood flow.

25 Banish bad breath with natural yoghurt A few spoonfuls of natural yoghurt can neutralise halitosis, according to Japanese researchers.


Sunday, 17 November 2013



Disclaimer : All the postings of mine in this Blog are only my collection. MY ALL EFFORT IS COPY PASTE ONLY. Most of them are received in my email inbox, Some are downloaded from internet posted by some one else. I am just saving some time of readers to get them readily available. So none of these are my own creation. I believe I am not violating any copy rights law or taking any illegal action am not supposed to do.If anything is  objectionable, please notify so that they can be removed.

My Comments:
In my childhood days, rarely any medicine was available in strips with expiry dates printed on it.  Most of the doctors in our small town used to have 'compounders' who used to take out some powders or pills or liquids from the stock, crush and mix them in a small pot, pour the potion in a bottle, paste a paper strip on it showing the dosage and hand it over to the patients. We did not know how old was each item in their stock. Some general medicines like Vicks, Amritanjan and Tincture Iodine were kept in a cupboard in our house and they were replaced only when the previous bottle was exhausted. I always wonder how an inanimate thing like medicine can 'expire?' It may slowly deteriorate with time, but it will also depend upon how it is stored. The deterioration will reduce its effectiveness, but gradually. It is not possible that certain medicine was good on say 31st of October, 2013 and suddenly become useless on 1st of November 2013.   So I tend to agree with the article given below to a large extent. The 'Expiry Date' could be a device to increase sale and that too at a higher price. However, in case of important and 'life saving' drugs, one cannot take a chance.


By Richard Altschuler


Does the expiration date on a bottle of a medication mean anything?

If a bottle of Tylenol, for example, says something like "Do not use after June 1998," and it is August 2002, should you take the Tylenol? Should you discard it? Can you get hurt if you take it? Will it simply have lost its potency and do you no good?

In other words, are drug manufacturers being honest with us when they put an expiration date on their medications, or is the practice of dating just another drug industry scam, to get us to buy new medications when the old ones that purportedly have "expired" are still perfectly good?

These are the pressing questions I investigated after my mother-in-law recently said to me, "It doesn't mean anything," when I pointed out that the Tylenol she was about to take had "expired" 4 years and a few months ago. I was a bit mocking in my pronouncement -- feeling superior that I had noticed the chemical corpse in her cabinet -- but she was equally adamant in her reply, and is generally very sage about medical issues.

So I gave her a glass of water with the purportedly "dead" drug, of which she took 2 capsules for a pain in the upper back. About a half hour later she reported the pain seemed to have eased up a bit. I said, "You could be having a placebo effect," not wanting to simply concede she was right about the drug, and also not actually knowing what I was talking about. I was just happy to hear that her pain had eased, even before we had our evening cocktails and hot tub dip (we were in "Leisure World," near Laguna Beach, California, where the hot tub is bigger than most Manhattan apartments, and "Heaven," as generally portrayed, would be raucous by comparison).

Upon my return to NYC and high-speed connection, I immediately scoured the medical databases and general literature for the answer to my question about drug expiration labelling. And voila, no sooner than I could say "Screwed again by the pharmaceutical industry," I had my answer. Here are the simple facts:

First, the expiration date, required by law in the United States, beginning in 1979, specifies only the date the manufacturer guarantees the full potencyand safety of the drug -- it does not mean how long the drug is actually "good" or safe to use.

Second ,  medical authorities uniformly say it is safe to take drugs past their expiration date -- no matter how "expired" the drugs purportedly are. Except for possibly the rarest of exceptions, you won't get hurt and you certainly won't get killed.

Studies show that expired drugs may lose some of their potency over time, from as little as 5% or less to 50% or more (though usually much less than the latter). Even 10 years after the "expiration date," most drugs have a good deal of their original potency.

One of the largest studies ever conducted that supports the above points about "expired drug" labelling was done by the US military 15 years ago, according to a feature story in the Wall Street Journal (March 29, 2000), reported by Laurie P. Cohen.

" The military was sitting on a $1 billion stockpile of drugs and facing the daunting process of destroying and replacing its supply every 2 to 3 years, so it began a testing program to see if it could extend the life of its inventory. The testing, conducted by the US Food and Drug Administration (FDA), ultimately covered more than 100 drugs, prescription and over-the-counter."

The results showed, about 90% of them were safe and effective as far as 15 years past their expiration date.

In light of these results, a former director of the testing program, Francis Flaherty, said he concluded that expiration dates put on by manufacturers typically have no bearing on whether a drug is usable for longer. Mr. Flaherty noted that a drug maker is required to prove only that a drug is still good on whatever expiration date the company chooses to set. The expiration date doesn't mean, or even suggest, that the drug will stop being effective after that, nor that it will become harmful.

"Manufacturers put expiration dates for marketing, rather than scientific reasons" said Mr. Flaherty, a pharmacist at the FDA until his retirement in 1999.  "It's not profitable for them to have products on a shelf for 10 years.  They want turnover."

The FDA cautioned there isn't enough evidence from the program, which is weighted toward drugs used during combat, to conclude most drugs in consumers' medicine cabinets are potent beyond the expiration date. Joel Davis, however, a former FDA expiration-date compliance chief, said that with a handful of exceptions -- notably nitroglycerin, insulin, and some liquid antibiotics -- most drugs are probably as durable as those the agency has tested for the military. "Most drugs degrade very slowly," he said. "In all likelihood, you can take a product you have at home and keep it for many years." Consider aspirin.

Bayer AG puts 2-year or 3-year dates on aspirin and says that it should be discarded after that. However, Chris Allen, a vice president at the Bayer unit that makes aspirin, said the dating is "pretty conservative"; when Bayer has tested 4-year-old aspirin, it remained 100% effective, he said. So why doesn't Bayer set a 4-year expiration date?

Because the company often changes packaging, and it undertakes "continuous improvement programs," Mr. Allen said. Each change triggers a need for more expiration-date testing, and testing each time for a 4-year life would be impractical. Bayer has never tested aspirin beyond 4 years, Mr. Allen said. But Jens Carstensen has. Dr. Carstensen, professor emeritus at the University of Wisconsin's pharmacy school, who wrote what is considered the main text on drug stability, said, "I did a study of different aspirins, and after 5 years, Bayer was still excellent”. Aspirin, if made correctly, is very stable.

Okay, I concede. My mother-in-law was right, once again.
And I was wrong, once again, and with a wiseacre attitude to boot. Sorry mom.

Now I think I'll take a swig of the 10-year dead package of Alka Seltzer in my medicine chest to ease the nausea I'm feeling from calculating how many billions of dollars the pharmaceutical industry bilks out of unknowing consumers every year who discard perfectly good drugs and buy new ones because they trust the industry's "expiration date labelling."

Thursday, 14 November 2013

Protect your liver from Hepatitis


Disclaimer : All the postings of mine in this Blog are only my  collection. MY ALL EFFORT IS COPY PASTE ONLY. Most of them are received in my email inbox, Some are downloaded from internet posted by some one else. I am just saving some time of readers to get them readily available. So none of these are my own creation. I believe I am not violating any copy rights law or taking any illegal action am not supposed to do.If anything is  objectionable, please notify so that they can be removed.
 It is said that there are no vaccines for certain types of Hepatitis and some virous can live for 10 years and then become active. This appears a bit scary. However, we do not see so many actual cases. That is a relief.

Many associate liver diseases with alcohol, but that's just one cause, says an expert. Water and food are common carriers of the Hepatitis virus that affects the liver.

Ashish Sharma, consultant, internal medicine, Columbia Asia Hospital, Ghaziabad, explains the different types of hepatitis, the symptoms and vaccines available:

Keep yourself hydrated: You might wonder why you need to drink more water during monsoon. Here is the answer.  In monsoon, sweat does not evaporate quickly as the humidity levels are high and this prevents the body from releasing heat. Therefore, keeping a bottle of water handy is always advisable. Avoid carbonated drinks as they reduce mineral levels which stop the enzymes from functioning efficiently resulting in indigestion. Instead drink warm beverages such as ginger tea. Always drink boiled and cooled water

Hepatitis A - 

It is the most harmless virus of the lot. Contamination of food and water are the prime reasons for the infection. The best way to prevent it is to be careful of what you eat. Avoid unpacked or unsealed food or drinks.
* Symptoms: Inflamed liver, no appetite, jaundice, nausea, vomiting and fever.

* Vaccine: The vaccine is easily available. It can be taken by anyone above the age of one. Two doses are given at a time, six months apart. It can protect you for at least 20 years.

Hepatitis B -

his virus can go undetected for decades before irreversible liver damage has been done. It is usually infected through blood, saliva, unprotected sex and from the mother to the foetus. Cuts are very frequent during shaving, so it is advisable not to share the razor because the blood may dry, but the virus can live for a week.

* Symptoms: Frequent stomach pain, skin rashes and dark urine.

* Vaccine: Newborn babies must be immunized within 72 hours of birth and three injections can be given at the ages of zero, one and six. Protection will last for 25 years.

Hepatitis C -

 It can go undetected for upto 20 years. It has yet to be proved that it can be passed through sexual contact, but blood-to-blood infection is the general route. Tattooing with unsterilized needles is a definite route of transmitting Hepatitis B and C. If sterilized equipment is not used, the virus may spread.

* Symptoms: Poor appetite, jaundice, nausea, disturbed sleep and depression.

* Vaccine: No vaccine is available at the moment.

Hepatitis D - 

Those who have been infected by Hepatitis B can also be infected with Hepatitis D.

* Symptoms: Fatigue, vomiting, slow fever, dark urine and light stool.

* Vaccine: The vaccine used for Hepatitis B can also be used in this case.

Hepatitis E -

 It can be transmitted through oral route.

* Symptoms: Jaundice, appetite and weight loss, nausea, enlarged and tender liver.

* Vaccine: No vaccine is available at the moment.


This is the standard declaration with all the posts on this blog. It is equally applicable to whatever is presented below. However, I may say that I agree with almost all the advice and wherever I have some apprehensions, it is already recommended that a doctor should be consulted.
Most of the points in this article are well known and are often advised in various programmes. Almost everybody must be aware of these points. They are compiled together in this article. 



* Walking: Excellent cardiovascular benefits for the advanced age groups. Should be done briskly with swinging of the arms. Comfortable shoes must be worn. May be done morning or evening for 30-60 minutes.

* Jogging: Suitable for younger age group below 50 years. 30 minutes is all that is required and may be done continuously, or jog and walk in between when fatigued. The pace of jogging is equal to that of a brisk walk run on soft or grassy surface. Wear comfortable clothes and breathe freely.

* Swimming: For those who know how to swim, 20 minutes of continuous swimming is sufficient. Alternately swim the length of a pool 10-20 meters, rest at the end for 30 seconds, swim back. 10 such lengths are good. Use any stroke you know. They are all of almost equal cardiovascular and muscular benefit.

* Cycling: For any age group. Minimum time 45-60 minutes of continuous controlled fast cycling.
Cycling up slopes gives added benefit. Ordinary cycles are good enough and indoor stationary exercycles may also be used at low resistance for 45 minutes.

* Games: For the fitter younger age group. Get fit first before playing games such as squash, badminton, tennis, handball, basketball, football etc. Warm up before the games. 30-45 minutes of the game is sufficient. Weekend or once a week games must be avoided unless other fitness programmes are done on other days. Play within your capacity.


Improve muscular strength with 10-20 repetitions of each of these movements.


1. Yoga should preferably be done under expert supervision 2-3 times per week.
2. In case you know Yoga, we suggest that the following asanas (आसन) be included in your programme.
3. Each Yogasana is repeated 2-3 times except serial Nos. 1, 14 15.
4. Persons with back problems should avoid serial Nos. 2, 4, 10 12.
5. Persons with Cardiac problems, HBP, etc. should avoid serial 4 and 5.
6. This programme will not only keep you fit, but is also beneficial for those persons who have high B.P., respiratory problem, mental strain, head - aches, digestive ailments, back problems, joint problems, etc.


1. Stand warm up for Pawan Muktasana series.
2. Suryanamaskar (Sun Salutation) Effect - on full body including heart and circulation.
3. Ardh-halasana (30, 60, 90 degrees, double leg raises) Effect - on abdomen, legs, back, reproductive organs.
4. Sarbangasana (Shoulder stand) Effect - on brain, nervous system, thyroid, circulation.
5. Halasana (Plough pose) Effect - on spine, nervous system, back, lungs.
6. Matsyasana (Fish pose) Effect - on chest, neck, thyroid, lungs.
7. Bhujangasana (Cobra pose) Effect - on lower back, reproductive organs, lungs, spine, chest, abdominal organs.
8. Salabhasana, (Locust pose) Effect - an buttocks, legs, hips, constipation, gas, digestion, etc.
9. Dhanurasana (Bow pose) Effect - on abdomen, digestion, legs, back.
10. Naukasana (Boat pose) (V sit-ups) Effect - on spine, abdomen, chest, etc.
11. Bakrasana (Half spinal twist) Effect - on spine, fat on waist, gas, digestive organs.
12. Paschmottasana (Sitting toe touch) or Padahasatasana (Standing toe touch) Effect - on digestion, spine, legs.
13. Trikonasana (Triangle) Effect - on spinal nerves, waist, digestion.
14. Pranayama (Deep breathing) 10 rounds each.
* Anulome / Vilome - alternate nostril breathing, and
* Kapalbhatti. - Belly breathing Effect - on lungs and respiratory system.
* Shavasana (Corpse pose) - as often as required. Effect - on physical / mental relaxation.


Weight training is basically for strengthening and building up the muscles. An all-round programme must have some stretching and cardio-vascular exercises as well. In addition, weight training loads the bones thereby strengthening and protecting against osteoporosis. The points to keep in mind in weight training are as follows:
1. The ideal weight training schedule is on alternate days i.e. 3 days a week with a complete rest on weekends.
2. The systems of training different muscle groups on different days may be good for competitive sportsmen. The best system for non-competitive sportsmen is to exercise the entire body in each session. The major muscle groups are: Upper body - Shoulders, Arms, Chest and Lower body - Back, Abdomen, Legs.
3. Suppleness and stamina can also be built up through weight training by following a body builder-type schedule. Weights are also used to stretch muscles, build muscular endurance and cardiovascular stamina by repeating each exercise by using lighter weights with more repetitions.
4. If repetition is too easy, the weight used is too little. And in case it is not possible to complete the repetitions, it means the weight carried is too heavy.
5. A repetition is one complete exercise movement from the starting point to finish and then back again to the starting point. A set is a group of repetitions of the same exercise. Therefore, for the upper body 8 repetitions is one set. For the lower body, 15 repetitions forms one set.
6. We prescribe three sets of exercises for each muscle group. However, several systems of weight training prescribe different repetitions as well as different sets.


Generally speaking, our daily food intake must comprise a balanced diet of 1500-2000k calories with fiber (above 75 gm) and low fat (below 30 gm). Consult your nutritionist for specific advice.


The guide to healthy eating pyramid provides you a balanced diet, with ample vitamins, minerals and anti-oxidants. The therapeutic benefits of these micro-nutrients are explained below.


Stress has existed from the time of Early Man but has now become an omnipresent phenomenon in the life of 'Modern Man'. It has pervaded all layers of life.
Stress is the bio-psycho-social response of the body to a demand, mental or physical. Stress is an arousal response the body makes, when a situation is perceived as being stressful. The impact of this arousal affects emotional as well as cognitive thinking. The impact is seen in behavioral and physiological change. When stress is long term and chronic it leads to chronic psychosomatic ailments. While there is an undeniable link between stress and illness, optimal stress is a prerequisite for success in every task.
Stress is the wind beneath your wings pushing you towards achievement. If stress can trigger off psychosomatic ailments in those living in the fast track, it can be a trigger even to those who suffer from monotony, boredom or frustration. It is therefore very essential to bring a balance between too much and too little stress.

The first step in managing stress is to develop a stress-free personality. A high self-esteem, assertive behavior and a positive attitude help in building a stress-free perception. It also helps to focus on areas where control and change are possible. Locate the source of stress and use a problem solving approach to deal with it step by step. All stress you can understand. Some you can change. Some you may have little control over. You may then need to change your attitude and response towards these stressors. Thereby reducing stress.

Any exercise programme done regularly utilizes the body's stress hormones. Exercise not only makes the body fit, but also acclimatizes the heart and lungs to increased activity, as in stressful situations. Relaxation and meditation techniques result in calming brain waves, and reducing the effects of stress. This is especially effective with stress related ailments such as Hypertension, Headaches, Digestive ailments, Cardiac ailments, Sleep problems to name just a few.

Stress may be an irritant in your life or it may be a factor of passive existence. Change of perspective will help change this stress to an active, rewarding life. One of the best gifts of nature is sleep. Daily sleep of 6 - 8 hours helps in relaxation and repair of the body and mind. It provides sufficient time for deep - NREM and dream REM sleep restoring physical and mental health.

Use some of these stress defense mechanisms optimize your stress.
* Quality time for family will ensure that you have a retreat called home.
* Plan your career well; it will give you challenge, satisfaction security.
* An assertive personality is responsible to self others. Learn this skill.
* Communication is the key to relationship building. Listen better and your conflicts will slowly dissolve.
* Develop a sense of humor. Learn to laugh at life, its paradoxes and at yourself.
* Plan a little idleness quietness each day. You will be able to recharge.
* Exercise is arousal and relaxation is the opposite. Yet both are necessary on a daily basis. Practice both.
* Sleep well and you will have renewed energy to face the next day's Stresses.
* Plan your time well. You only have 24 hours a day and many important areas to fit in. A simple formula for time stress management. You could personalize it to suit your needs. Remember you can't delete any activity or reduce time for health factors.

Hours Activity

6-8 Sleep
8-10 Work, Occupation, Study
1 Exercise
1 3 big and 2 small meals Quality family time
6 Relaxation, personal hygiene, social time, quiet personal time, others
24 Total time in a day


I. Ears

* Have periodic examination of your ears, especially if you notice your hearing decreasing.
* Do not put drops, oil, etc. in your ears without doctor's advice.
* Do not clean the ears with pins, keys, pens, etc.
* Do not remove foreign objects from the ear without a doctor's assistance.
* Do not unnecessarily- clean ears after bath with ear buds, etc.
* Loud noises are harmful for the ears.
* Do not slap children / others on the ears.
* Do not allow dirty water to enter into the ears.
* In all cases of ear ache, ringing in the ears, discharge from the ears, giddiness, vertigo, nausea, vomiting etc.- immediately consult your doctor.

II. Nose

* Do not squeeze a boil or pimple around the area of the nose.
* Do not try and remove a foreign object from the nasal passage without a doctor's assistance.
* Do not unnecessarily pick the nose or blow the nose vigorously.
* Avoid unnecessary misuse of nasal drops inhalers, etc. without a doctor's approval.
* Consult your doctor immediately in case of injury and breathing difficulty.

III. Throat

* Avoid the use of irritants to the throat such as smoking, chewing tobacco / paan, etc.
* Avoid putting coins, marbles, pins, etc. in the mouth.
* Do not shout, scream etc. this causes hoarseness. In cases of hoarseness - rest the throat without misuse till hoarseness passes. If hoarseness persists for more than 7 days, consult your doctor.
* Avoid eating excessively cold/hot spicy foods.
* Avoid talking when food/water is in the mouth.
* Eat food calmly- avoid hurry.
* In case of glandular swelling in the neck, consult your doctor.

IV. Teeth

* Brush your teeth once / twice a day prior to sleeping using a medium tooth brush.
* Massage your gums once a day with your finger for one minute.
* Avoid using abrasive tooth powders, salt, tobacco, etc. for cleaning the teeth.
* Avoid use of any other person's tooth brush.
* Change your tooth brush at least once every 90 days.
* Use dental floss for removing food particles; avoid the use of pins, etc.
* Do not smoke, use tobacco, chew gum, eat chocolate, candy etc.