Have you ever stuck up with choosing the oil for cooking ??? Here are some facts to be considered and to know before choosing the oils… For the country like india we are definitely not on the right track for choosing oils. Earlier people use to consume oil of what they get from their locality( for eg, south they preferred coconut and sesame oils, east and north with mustard oil, west and centre with groundnut oil) … They did cold compressed process to make it edible…All of a sudden everything was inversed and industrialized refined oils started to rule us…. Does it have impact on our health !!!!!

For an instance, we all know there are increase in cardiovascular diseases (heart problems) in india on recent decades. Do that have correlation with the oils we use now??? yes, it does….

Firstly what are essential oils and why are they  required!!!!!

Certain fatty acids like linoleic acid, linolenic acid (ALA), arachidonic acid, eicosapentaenoic acid( EPA), decosahexanoic acid (DHA) which are all certain unsaturated fatty acids are cannot be synthesized by our body and so we depend on plants and other animals as a source of supplement.

Why are they necessary!!!!

  • They are required for fat soluble vitamins (A, D, E, K)
  • For transporting certain essential elements from in and out of the cell
  • To maintain the integrity of the cell membrane
  • They are responsible for the synthesis of certain vital substances like prostaglandins, prostacyclin, thromboxane, leukotriene etc .. which plays an important role in body defense mechanism, as a platelet aggregation and to stop bleeding, etc.

Thus certain amount of oil intake per day in our regular diet is essential. For an optimal health benefit, try to limit the total fat intake to 25-30 percent of your total calorie intake.

So now, we all talk about trans fats, saturated FA, mono unsaturated FA, polyunsaturated FA, omega 3 and 6 FA!!! What are their clinical significance and which one is necessary for the healthy life!!!! Here comes a brief idea…

Saturated fatty acids (SFA):

  • They are the major component of meat products ( mainly red meat) making it white greasy and soilds at room temperature
  • Other main sources are dairy products and palm oils
  • consumption of saturated fats causes imcreased incidence of coronary heart disease by increasing total plasma cholesterol and LDL cholesterol, and increased risk of prostrate and colon cancer

Monounsaturated fatty acids (MUFA):

  • It lowers both plasma cholesterol and LDL cholesterol but maintains or increase HDL cholesterol thus decreasing incidence of coronary heart disease.
  • Olive oil is rich in MUFA

Polyunsaturated fatty acids (PUFA):

  • consumption of omega 6 PUFA lower plasma cholesterol and LDL cholesterol but HDL cholestrol is also lowered.
  • Consumption of omega 3 PUFA protects from coronary heart diseases and lowering the BP but they have little effect on LDL  or HDL cholesterol levels. Flax seeds, canola oil, soyabean oil, and fish oil ( salmon fish) are their main source.
  • Nuts, avocados, soyabean, sesame oil, cottonseed oil, corn oil, sunflower oil, canola oil, safflower oil, mustard oil, groundnut oil , rice bran oil, etc mainly have omega 6 PUFA and minimal amount of MUFA and SFA. 

Now, what are trans fats !!!!

Before knowing about the trans fats, we should know about something called ” SMOKE POINT” . It is the temperature at which the oil starts to burn and smoke.

Why is it so important???

When the oil burns( or reaches it smoke point), the double bonds in unsaturated FA is converted into trans double bonds by partial hydrogenation thus they are chemically unsaturated FA but behave like saturated FA which is termed as trans fatty acid. Dietary intake of trans fatty acids raise the level of triglycerides and LDL cholesterol and reduce the HDL cholesterol level thus increasing the risk of cardiovascular disease and diabetes... The dietary values referring partial dehydrogenation is nothing but the trans fatty acids.

Reference link for smoke point of different oils

Thus it is very much important of knowing what oil to use for what purpose…


On coming to refined and unrefined oils,
Unrefined / raw/ virgin / extra virgin oils are simply cold compressed oils which are minimal or nil heat processed whereas refined oils are subjected to high temperature inorder to get its texture , deodorize, colourless, and to increase the smoke point. Thus there are maximum chances of undergoing partial dehydrogenation and becoming trans fatty acids.

Thus choosing up an oil have a silent and critical role to play with our health and fitness.




Choke and its management

Choking occurs when a foreign object enters into the windpipe and block any of its pathway. We generally encounter it while having food and we cough to expel it out. What if it doesn’t comes out?? What if it goes serious??? How serious it can go and what complication it can cause !!!


Not only food, any foreign object entering the windpipe causes choke. When it occludes the airway, oxygen supply to the brain will start to deplete and now the alarm begins.

Signs and symptoms of choke includes,

  • Inability to talk
  • Inability to breath or very feeble breath
  • May or may not be able to cough

on severe condition

  • skin turns blue
  • victim becomes unconscious

How to manage if someone choke!!!

1) Back blow :

First position the victim slightly forward and give 5 continuous back blow inbetween the shoulder blades with the heel of your hand. If the object expels out, make the victim to most comfortable position.

2) Abdominal thrusts :

If the victim is not pregnant or too obese, and still the object is inside, give abdominal thrusts. Stand behind the victim and wrap around the waist. Place the clenched fist just above the navel and wrap the fist with the other hand. Give 5 quick inward and upward thrust as if lifting the whole body.



Repeat both the process until the object expelled out or the person starts to breath or the person becomes unconscious.

Remove the object from the mouth only if you could see it. Do not simply sweep the finger inside the mouth as this may push the object more inward.

If there is no one to help, still abdominal thrust can be done by taking support from a hard object like chair or any counter top.



If the person is pregnant or too obese, the chest thrust should be given by placing the fist little high to the normal position, more precisely at the base of the chest bone.


If the person becomes unconscious before or after the object expels out, call for the ambulance and start giving CPR Cardio pulmonary resuscitation (CPR)





Cardio pulmonary resuscitation (CPR)

Emergency is something that can occur anywhere, anytime and to anyone. It is very important to know how to manage it. Most of the time the emergency situation get worsen due to lack of awareness. It is not that only an expertise can handle the emergency situations. Anybody can give the basic life support(BLS), and expertise can take over to give the advance life support(ALS). Taking quick and appropriate step at the right time can save thousands of life.

so what is CPR and when it should be given???

It is very important to know that, when the brain deprive of oxygen supply for 4-10mins maximum, will leads to brain death. To say precisely, the brain will start losing its function when there is a lack of oxygen supply for 4 mins and it tries to withstand maximum upto 10mins. Longer the time, sooner will be the loss.

So when there is no breathing (respiratory arrest) and no blood circulation (cardiac arrest) , immediate action should be taken to preserve intact brain function until further measures are taken to restore spontaneous breathing and blood circulation. This process is called cardio pulmonary resuscitation or CPR. When the person becomes  unconscious/ unresponsive, CPR should be performed. 


How to perform CPR???

There are certain steps to be followed to perform proper CPR.

  • Check the surroundings and call for ambulance
  • check for the response
  • Check A-B-C ( airway – breathing – circulation )
  • Mouth to mouth resuscitation
  • cardio pulmonary resuscitation

Check the surroundings and call for ambulance:

Whenever a person becomes unconscious, check for the reason. If the reason is out of any poisonous outbreak, do not attempt saving, first clear the spot(along with the victim if possible).

If the surrounding is clear, call the ambulance for the expertise support.

Check for the response:

If the victim is responsive and conscious, Put him in the comfortable position ( lying down flat with legs rised – this helps to increase blood circulation to the heart and brain)

Talking loud or shaking the body will be helpful to know the responsiveness. If the person is unresponsive or unconscious, it is time to initiate CPR

Check airway – breathing – circulation (ABC):

Make the victim to lie flat facing upward and losen the clothes. For clearing the airway, first make sure if there is no spinal injury. On that aspect,sit at one side(right/left) of the victim and push the forehead back and tilt the chin upward, this helps to free the airway from tongue obstruction.


If the person have spinal injury, sit at the back and hold the lower jaw bone and push up. Do not tilt the neck


For Breathing,

listen for the breath sound, look for chest expansion and by tactile sense of airflow. In some cases a mild roaring sound will be heard which should not be consider as breath.


For circulation,

Check the carotid pulse. Place the fingers on the adams apple and slide down on one side to reach the border of the trachea to feel the carotid pulse.


Mouth to mouth resuscitation:

The above all process should be analyzed quickly say within a minute and no time should be wasted with this.

When there is no breathing but still the carotid pulse is palpable, mouth to mouth resuscitation should be initiated.

Either can use CPR pocket mask (which facilitates one way airflow) or on its absence can go for direct rescue breathing.

Sit on one side of the victim, after clearing the airway (by head tilt/chin lift method as mentioned above), close the nostrils ( this prevents the blowing air from escaping out) and give two slow breathing each for one second.

While doing this, chest expansion should occur, this ensures proper rescue breathing.


Now check for breathing again, if no improvement then repeat the process. Repeat one breath for every 5 seconds until the breath reverts back.

Simultaneously check for the circulation (carotid pulse). When there is no circulation (cardiac arrest), start with CPR.

Cardio pulmonary resuscitation:

When there is no breath and no blood flow, CPR should be initiated either with the help of artificial defibrillator or compressing manually.

For manual compression,

kneel down on one side of the victim, Elbow should be straight and force should be applied from the shoulder and not merely from the palms.

place the heel of one hand on the middle-lower portion of the sternum. To determine the exact location, place two fingers on the lower part of sternum where the ribs come together and place the heel of the other hand just above these fingers.


Now take the other hand and interlock with this and start compressing the chest.

The compression force should be 2 inch depth. To combain chest compression and rescue breath, the ratio 30:2 is recommended. Meaning, for every 30 compressions, 2 rescue breaths are given. The rate of chest compression should be 100 pumps per minute.


After every minute, breath and circulation should be accessed and the procedure should repeat until the air and blood flow reverts back or the emergency team arrives.

Providing timely help with our quick and immediate action will save someone from entering into gods glory. 




Is diabetes a disease?

          It is so common nowadays to say ” yes, i am diabetic”.. if you reach 40 years of age it became mandatory to have a check with your blood sugar level…if you are not diabetic, can you say “yes, hurray!!!” , ha ha no definitely not and you cannot…have to monitorize it regularly to check the alarming sound “am i turning diabetic!!!!” as if it is the pride of our birth my god!!!

 So what is diabetes??is it a disease????

My answer may surprise you but it is true that, DIABETES IS NOT A DISEASE..It is only a condition in which the quantity of glucose in the blood is too elevated called “hyperglycemic”. It is all about the role of a single hormone called insulin whose main role is to balance the blood glucose level by triggering the cells to take up the blood glucose and utilise it for its function.


So the cause of diabetes are,

  • Either due to less insulin production or no insulin 
  • Or due to lack of receptors in the cell to receive the insulin
  • or sometimes the combination of the both

So it is all about to regulate the blood sugar level…what does it matter??? Yes, it matters a lottt…Though diabetes is only a condition, it is as important as every major diseases and should be deal with atmost importance. …when there is an imbalance, it has its own effects on every parts of the body. When it goes uncontrol, it starts to rule you unconditionally…

But why there is a sudden increase in this condition on recent centuries??? It is not only genetically drivened one( type 1 diabetes maybe exceptional which is out of an autoimmune reaction where there is no/lack of insulin secretion), but this sudden elevation in the type 2 diabetic conditions are mainly influenced by our life style and environmental factors. Yes offcourse the reason for diabetes are multifactorial. But here today, in this blog let us focus more on the lifestyle we lead and the environment we live that turning into an alarming cause…people less than 40yrs are so prone to type 2 diabetes nowadays and all these are not all of a sudden attack…


  • Obesity
  • living a sedentary life
  • unhealthy diet
  • improper meal timing
  • stress
  • less or no physical activity
  • improper sleep cycle
  • habits like smoking, alcohol8B0FE721-7475-437C-B2D9-109E10439E69-4341-000003B43276AFCB

Are they seeming healthy??? Do you fall under any of these category!!!Then yes, you are under 40% risk for diabetes.. but not to panic…Nothing is delayed than a good start. Even if you are diabetes, you can still keep it under control.


  1. If you are diabetic, have a regular check on your blood sugar level and take the prescribed medications accordingly. No single case are the same, so never compare your condition with the others. And do not take the medication without your physicians consultation.
  2. Check with your BMI(body mass index) and have a control over it. BMI inbetween 19-25 kg/m2 is considered to be healthy
  3. quit the habits if any
  4. Have a balanced diet. It is not about avoiding carbohydrate or fats and taking ample of proteins and fibers will save you from diabetes. Each and every macro and micro nutrients are essential for a proper metabolism irrespective of how often you eat. So it is all about what you eat and how much you eat and when you eat.
  5. Have physical activity. From the basic stretches till the hardest swimming , it is countable. Being physically active and being healthy are directly proportional. The more you work, the more healthy you feel. And again, this has to correlate with the diet you take.
  6. Improper sleep cycle is a slow killer. It will mess up your entire body mechanism. All needed is 6 hrs of undisturbed sleep and always give a gap of 2 hrs inbetween your dine and the bed time.. It is still ok to have a short nap in a day only if your body asks for it. It should not be a practice of sedentary lifestyle.
  7. I know Stress-free life is not possible to apply in the current scenario but it is all about how much importance we give for each and everything. Try to have work-life balance. It is very much necessary to have replenishments now and then.


From all these things, i would like to emphasis that, diabetes is not a dreadful disease to fear off. But when we dont Consider it properly and carefully it may turn up into the etiology for so many dreadful diseases.