New cardiac risk score for South Asians
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    New cardiac risk score for South Asians


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    It seems Indian (South Asians) are more at risk for heart problems!

    I am not sure how the TB population fares in this..

    Visit this link and share your thoughts!

    Dr Renu - Any thoughts on this?
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    Quote Originally Posted by tks View Post
    It seems Indian (South Asians) are more at risk for heart problems!

    I am not sure how the TB population fares in this..

    Visit this link and share your thoughts!

    Dr Renu - Any thoughts on this?
    Yes, diabetes and atherosclerosis are very common for south Indians. A gentleman (Indian expatriat) at Illinois has spent many years researching this problem. I believe Rice is the primary cause of this problem, since North Indians don't appear to be affected. South Indians do not seem to eat anything else but rice. As one grows older the body requires more proteins and less of carbohydrates. Also, the quality of rice has degraded over the decades from many factors - overproductivity in the same soil, pesticides, pollutants, contaminants... - all have resulted in more volume less quality rice. Added to the problem is lack of necessary vitamins.

    India needs to pay more attention to diet and nutrition, exercises, health and fitness. Less attention to Television! (I stopped watching TV more than a decade ago).
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    Quote Originally Posted by DrBarani View Post
    Yes, diabetes and atherosclerosis are very common for south Indians. A gentleman (Indian expatriat) at Illinois has spent many years researching this problem. I believe Rice is the primary cause of this problem, since North Indians don't appear to be affected. South Indians do not seem to eat anything else but rice. As one grows older the body requires more proteins and less of carbohydrates. Also, the quality of rice has degraded over the decades from many factors - overproductivity in the same soil, pesticides, pollutants, contaminants... - all have resulted in more volume less quality rice. Added to the problem is lack of necessary vitamins.

    India needs to pay more attention to diet and nutrition, exercises, health and fitness. Less attention to Television! (I stopped watching TV more than a decade ago).
    The current focus of health conscious people here in USA seems to be on this grain (rather seed) called Quinoa.

    I am not sure if it is available in India but it is grown mostly in South America and in Israel and imported here (USA)

    We have developed a taste for this - and have mostly replaced rice with this seed whenever it makes sense. Of course you cannot use this in making Idli and Dosa etc

    Also I have heard that use of Microwave cooking has accelerated the spread of many diseases. There was no scientific study of done or possible (food lobby of the west is very powerful).

    It is hard to believe that Diabetes which also can increase risk of heart diseases is not limited to rich people in India - even Riksha-wallas who do manual labor all day seem to be prone to Diabetes
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    Microwaves are mostly in cities. With frequent power outages and the need to cook rice in pressure cookers, I doubt if people are heavily reliant on those ovens. Our home has one and it is rarely put to use.

    If the cause is genetic I'd like to know what differentiated N.Indians. I don't think diabetes in India is a dravidian disease, though such problems are sometimes known to be ethnically related (for example, Turkish have a very low LDL and high incidents of heart diseases. The Irish and Austrians are mostly O-group and disposed to dopaminergic disorders in late years. So, ethnicity is not ruled out in many disease conditions, but in India I am not sure if that is the case, considering north and south.)
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    Quote Originally Posted by tks View Post
    It seems Indian (South Asians) are more at risk for heart problems!

    I am not sure how the TB population fares in this..

    Visit this link and share your thoughts!

    Dr Renu - Any thoughts on this?

    I have noted that Indians no matter what type have central weight distribution.
    Have you noticed that Indians tend to have thin legs but deposit fat more around the midsection
    Thats a major Cardiovascular Risk.
    Since we cant really make much changes to body structure we can modify our diet and the way we exercise.

    Now coming to diet.The Indian diet tends to be higher in carbohydrate and low in protein.
    White rice has higher Glycemic Index than unpolished rice or brown/red rice and foods with high glycemic index triggers the spike in Insulin from the pancreas and Insulin favors lipogenesis(fat depostion).

    The traditional Indian diet I feel is still healthy provided whole wheat Chapatis and unpolished rice are eaten.
    I have noted that chinese have a very low risk for Cardiovascular disease and I have observed the diet of chinese which is soup based and have lots of green leafy vegetables.

    The Indian diet lacks this green leafy vegetables esp in India.Even if green leafy vegs are taken its make into a Saag or some very mashed styled.
    Chinese do not mash their green leafy vegetables.They cook it almost full and long.
    This doesnt damage the structure of the fibre present in the vegetable and aids in slowing down the absorption of fat in the body.

    The vegetables eaten by us Indians are mainly carbohydrate rich tubers which add on calories with their varying Glycemic Index.

    Ok coming to protein, I feel a watery Sambar has not much protein value so its better if Dhal is made thicker for a higher protein content.

    We should also add more nuts into the diet which has protein and healthy unsaturated fats.

    Avoid margarine and "Vanaspati" which is rich in Trans fatty acid which causes Aterial Blockage(Arteriosclerosis)

    Next..Exercise..Most Indians are not really into Exercise except a few.
    We need at least 5 times a week moderate exercise which has cardiovascular benefits eg Brisk walking,Jogging,Swimming,Cycling etc.
    Step up the intensity after a while so that body doesnt get accustomed to the routine and go into a Plateau state and we wont see any weight loss of much benefits.
    Keep changing the exercise patterns and do not stick to same routine.
    Do not let the body know what we plan for tommorow as an exercise, keep challenging the body to higher limits and as a relaxation we can add on Yoga or Pliates.

    And since Indians tend to have thin limbs and central weight distribution we can combat this by doing isotonic exercises that is lifting weights to build muscle.
    In the gym or at home,never forget to do moderate weight lifting to build muscle.
    Muscle increases body metabolism and increase its fat burning capacity.
    Muscle is more compact and weighs 3 x more than fat.


    Believe me this advice works.I have been practising this all these years and I can still fit into what I wore in College.
    We just need some modification in diet and lifestyle to be healthy.
    Last edited by renuka; 17-07-2011 at 07:30 AM.
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    Quote Originally Posted by renukakarthikayan View Post
    I have noted that Indians no matter what type have central weight distribution.
    Have you noticed that Indians tend to have thin legs but deposit fat more around the midsection
    Thats a major Cardiovascular Risk.
    Since we cant really make much changes to body structure we can modify our diet and the way we exercise.

    Now coming to diet.The Indian diet tends to be higher in carbohydrate and low in protein.
    White rice has higher Glycemic Index than unpolished rice or brown/red rice and foods with high glycemic index triggers the spike in Insulin from the pancreas and Insulin favors lipogenesis(fat depostion).

    The traditional Indian diet I feel is still healthy provided whole wheat Chapatis and unpolished rice are eaten.
    I have noted that chinese have a very low risk for Cardiovascular disease and I have observed the diet of chinese which is soup based and have lots of green leafy vegetables.

    The Indian diet lacks this green leafy vegetables esp in India.Even if green leafy vegs are taken its make into a Saag or some very mashed styled.
    Chinese do not mash their green leafy vegetables.They cook it almost full and long.
    This doesnt damage the structure of the fibre present in the vegetable and aids in slowing down the absorption of fat in the body.

    The vegetables eaten by us Indians are mainly carbohydrate rich tubers which add on calories with their varying Glycemic Index.

    Ok coming to protein, I feel a watery Sambar has not much protein value so its better if Dhal is made thicker for a higher protein content.

    We should also add more nuts into the diet which has protein and healthy unsaturated fats.

    Avoid margarine and "Vanaspati" which is rich in Trans fatty acid which causes Aterial Blockage(Arteriosclerosis)

    Next..Exercise..Most Indians are not really into Exercise except a few.
    We need at least 5 times a week moderate exercise which has cardiovascular benefits eg Brisk walking,Jogging,Swimming,Cycling etc.
    Step up the intensity after a while so that body doesnt get accustomed to the routine and go into a Plateau state and we wont see any weight loss of much benefits.
    Keep changing the exercise patterns and do not stick to same routine.
    Do not let the body know what we plan for tommorow as an exercise, keep challenging the body to higher limits and as a relaxation we can add on Yoga or Pliates.

    And since Indians tend to have thin limbs and central weight distribution we can combat this by doing isotonic exercises that is lifting weights to build muscle.
    In the gym or at home,never forget to do moderate weight lifting to build muscle.
    Muscle increases body metabolism and increase its fat burning capacity.
    Muscle is more compact and weighs 3 x more than fat.


    Believe me this advice works.I have been practising this all these years and I can still fit into what I wore in College.
    We just need some modification in diet and lifestyle to be healthy.
    Renu - Very comprehensive write up indeed. You may want to blog this!
    Not sure if you have any views on the seed/grain Quinoa.

    In addition to mid-section weight distribution is there a genetic pre-disposition for low HDL and high triglycerides (TGL). Even Indians in USA who maintain their weight, exercise well 5 times a week and eat a more protein rich diet (my samples cases are all vegetarians) seem to have low HDL compared to the Occidental population and they tended to have high TGL also .

    I attribute some of problems to stress and confused identities even while possibly acknowledging genetic predisposition.
    So a practice of meditation, right attitude towards life and others, and exercise such a Pranayama could help control the Stress aspects.
    I think the word competition is 'worshiped' and seen as life blood to progress. Actually this causes one to not acknowledge one's unique manifestation. The ads that sell things by telling us how inadequate we are contribute to stress to. So some of these other practices like daily meditation to cleanse our mind of these impurities is needed to have a healthy body. Do you agree and have more to add if you do?

    Those immersed in Sanathana Dharma eons ago wanted to create a 'competition-less society' but did not succeed ..
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    Quote Originally Posted by tks View Post
    Renu - Very comprehensive write up indeed. You may want to blog this!
    Not sure if you have any views on the seed/grain Quinoa.

    In addition to mid-section weight distribution is there a genetic pre-disposition for low HDL and high triglycerides (TGL). Even Indians in USA who maintain their weight, exercise well 5 times a week and eat a more protein rich diet (my samples cases are all vegetarians) seem to have low HDL compared to the Occidental population and they tended to have high TGL also .

    I attribute some of problems to stress and confused identities even while possibly acknowledging genetic predisposition.
    So a practice of meditation, right attitude towards life and others, and exercise such a Pranayama could help control the Stress aspects.
    I think the word competition is 'worshiped' and seen as life blood to progress. Actually this causes one to not acknowledge one's unique manifestation. The ads that sell things by telling us how inadequate we are contribute to stress to. So some of these other practices like daily meditation to cleanse our mind of these impurities is needed to have a healthy body. Do you agree and have more to add if you do?

    Those immersed in Sanathana Dharma eons ago wanted to create a 'competition-less society' but did not succeed ..
    TKS,

    I might want to think that genetic predisposition could be caused by lifestyle over generations and might take sometime to change.
    May be in generations to come we might see some different predispositions.

    Ok coming to exercise.Most of us make the mistake of exercising in the Comfort Zone and not really hit fat burning or aerobic zone.Many of us are not exercising effectively so we dont see changes in LDL,HDL,TG etc.

    Read this :Gives info about Target Heart Rate and effective exercise.

    Tool: Target heart rate calculator - MayoClinic.com




    You are spot on about stress and we need to have a Holistic attitude towards life and all aspects of life(Physical,mental and spiritual)need to be given consideration.

    Sanathana Dharma has the best answer to beat stress ....

    Karmanyevaadhikaraste Ma phalesu kadacana,Ma Karma Phala Heturbhurmatey Sangostvaakarmani
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    Dear TKS,

    Coming to Quinoa I take it sometimes and stir fry it with some vegetables and add mushrooms too with green peas.
    Its a good source of protein.

    I paste this link below for others to read about Quinoa.

    Health Benefits of the Quinoa Seed
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    "Keep changing the exercise patterns and do not stick to same routine.
    Do not let the body know what we plan for tommorow as an exercise, keep challenging the body to higher limits..."


    Hi Renuka:

    I don't agree with this statement... please talk to any sportsperson or athlete, who keeps nearly the same routine all years...

    The key is the excess calorie, if any, should be converted to muscle rather than fat... and we should never allow fat to accumulate in the abdomen area, that's all.

    I have been maintaining my BMI around 22-24, with about 4 miles a day brisk walk and a 40 min swim in my pool...nearly everyday in the past 10 years.

    I pass the "Stress Test" every year in the past 10 years... my triglyerides, LDL and vLDL are low and my HDL is high..
    and I sleep like a baby in the night (about 6-7 hrs)!
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    Quote Originally Posted by Yamaka View Post
    "Keep changing the exercise patterns and do not stick to same routine.
    Do not let the body know what we plan for tommorow as an exercise, keep challenging the body to higher limits..."


    Hi Renuka:

    I don't agree with this statement... please talk to any sportsperson or athlete, who keeps nearly the same routine all years...

    The key is the excess calorie, if any, should be converted to muscle rather than fat... and we should never allow fat to accumulate in the abdomen area, that's all.

    I have been maintaining my BMI around 22-24, with about 4 miles a day brisk walk and a 40 min swim in my pool...nearly everyday in the past 10 years.

    I pass the "Stress Test" every year in the past 10 years... my triglyerides, LDL and vLDL are low and my HDL is high..
    and I sleep like a baby in the night (about 6-7 hrs)!

    Dear Yamaka,

    To common non athletes like us,an athletes routine of training might look the same but its not.
    They include interval blast training in their otherwise "normal" routine from time to time.

    Will give you a simple example:Just say an athletes goes for his usual jog for 45 min a day.It will look the same for us but he will be including interval blast sequences say sprinting for about 30 secs at Perceived Exertion Rate(PER) of 8-10 and then jog back at PER 5-6 again and he will repeat this pattern at about every 2 mins.

    The next day he might train at a lower PER but for a longer period of jogging and following day he might want to go ala Mike Tyson and include some skipping in his routine of Cardiovascular exercise.

    The key is not always excess calories(thats the old school of thought)the key is to revive and spike up the metabolism and as long we challenge the body physically and mentally we are on the right track.

    Yamaka a person might be within the normal BMI but body fat % can be higher than a person with a higher BMI.
    In fact BMI is not really a reliable tool anyomore and body fat % and waist circumference is used to gauge a persons cardivascular risk.
    That too body fat % only measures adipose tissue that can be measured by a caliper and does not really give an idea of internal organ covering fat %

    And just point I want to highlight.
    Muscle and fat cells are totally different.
    Muscle is never converted to fat or vice versa.
    Skeletal muscle is spindle shaped with centrally placed nucleus and fat cells have a honey combed loculated shape with nucleus that gives a signet ring appearance.
    Fat cells also never disappear unless we do liposuction.When we lose weight the fat cells simply shrink only to be filled up later when metabolism dips or excessive calories are consumed.

    Many feel that when we dont exercise muscle gets turned to fat.Actually when we do not exercise muscle undergoes atrophy and since activity is less there is a positive balance calories situation and fat cells get filled up and hence we put on weight.

    A simple fitness magazine esp Mens Health Magazine from US gives detail write up on New Training Methods and Reviving Metabolism.Its easy to digest the info there.
    Anyone can read it.
    Last edited by renuka; 18-07-2011 at 06:47 AM. Reason: mistake
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