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From coping with reduced oxygen levels at high altitudes to understanding the long-term health risks of vaping, experts explain the science behind both issues, offering practical insights on safety, performance, and protecting overall health.
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00:00Hello and welcome to a brand new episode of Healthy 60.
00:03On the show this week, the ultimate test of human endurance.
00:08Considered one of the toughest sports in the world.
00:11We are telling you all about high altitude mountaineering
00:15and what do athletes really endure.
00:18Why is vaping concerning and worrying doctors to a great extent now?
00:24And what are the myths associated with vape?
00:27Also, new targeted treatments for prostate cancer.
00:31One of the fastest growing cancers in India.
00:35We are telling you all about that and much more up ahead on the show.
00:39I am Sneha Mordani.
00:40This is Healthy 60.
01:04Mountaineering is often called the ultimate test of human endurance.
01:08But unlike most sports, the biggest opponent isn't another athlete.
01:13It's the mountain itself.
01:15Every step higher means thinner hair.
01:18Less oxygen, freezing temperatures and a body that slowly begins to shut down.
01:23The renewed spotlight on well-known mountaineer Nirmal Pooja
01:27is once again raising an important question.
01:31What exactly does it take to survive and succeed at the highest points on earth?
01:48The recent death of mountaineer Nirmal Pooja, among other mountaineers,
01:53has put the spotlight on how avalanches can be fatal,
01:56but also on how tough high altitude mountaineering is.
02:02Imagine running a marathon while breathing through a narrow strong.
02:06Now imagine doing it in sub-zero temperatures,
02:10carrying heavy equipment with cliffs on one side and avalanches on the other.
02:15That is what high altitude mountaineering can feel like.
02:19I bring in Dr. Rajesh here.
02:21He is somebody who served in Siachen
02:23and very well knows about the difficulties that athletes face as far as the health is concerned.
02:29Doctor, above 2,500 meters,
02:34the human body begins to struggle with falling oxygen levels.
02:37As climates go higher,
02:39every breath doctor delivers less oxygen to the muscles and the brain.
02:44Even walking actually would feel so difficult, isn't it?
02:47You must see, basically, the whole process is about acclimatization of the human body.
02:52The human body is acclimatized to breathe at sea level.
02:55And everything that we do as the levels become higher,
02:59from 2,000 to 2,500, 5,000, 6,000, 8,000,
03:02as we shall discuss,
03:03it's all about oxygen and about the body's acclimatization.
03:07So, at 2,500 meters,
03:10though the oxygen concentration is still at 21%,
03:12the partial pressure of oxygen is less.
03:15Because the oxygen is at less partial pressure,
03:18your blood is getting less oxygen.
03:20Because your blood gets less oxygen,
03:23the target organs like your heart,
03:26your lungs,
03:26your limbs,
03:27your brain,
03:28everything gets lesser amount of oxygen,
03:30because of which,
03:31then the body starts developing certain symptoms.
03:35Cross 5,500 meters,
03:37and the challenge becomes even greater.
03:40The body can't fully adapt.
03:42Muscles begin to waste away.
03:44And above the 8,000 meters lies the infamous death stone.
03:48Here, the body can no longer adapt.
03:51It slowly begins to break down.
03:53Dr. Rajesh,
03:54the heart works over time here,
03:56and that's the reason why breathing becomes so labored, isn't it?
04:00At 8,000 meters,
04:02we get extreme hypobaric hypoxia.
04:05This is a stage where,
04:06you see,
04:07the brain is a protective organ.
04:09Most other organs may be deprived of oxygen.
04:13Your limbs may get less oxygen.
04:15Your hands or legs may get less oxygen.
04:17Some other part of the body may get less oxygen.
04:20But the brain being the primary mover and shaker of the body
04:23is a protected organ.
04:25But at 8,000 meters,
04:27at extreme hypobaric hypoxia,
04:29even the brain starts losing oxygen.
04:32So what happens?
04:33The heart pumps much faster.
04:36The lungs breathe much faster.
04:39There is muscular incoordination.
04:41Judgment is impaired.
04:43Consciousness becomes lower.
04:45It is,
04:46you are unable to walk in a straight line.
04:48The risks go far beyond exhaustion.
04:52There is acute mountain sickness
04:53that causes severe headaches,
04:56nausea,
04:57and dizziness.
04:58Also then,
04:58there is high-altitude cerebral edema,
05:01brain swelling
05:02that can cause confusion,
05:04hallucinations,
05:05loss of coordination,
05:06and if untreated,
05:08death
05:08in many cases.
05:09The only cure is immediate descent.
05:13And then comes nature's relentless assault.
05:16Temperatures can plunge well below minus 30 degrees.
05:20Powerful winds can strip away body heat in minutes.
05:23A small mistake while removing gloves or adjusting equipment
05:26can result in a frostbite,
05:28permanently damaging fingers or toes.
05:30There is dehydration also,
05:32in spite of snow being all around.
05:34It's a silent danger
05:35because the cold,
05:36dry air continuously drains moisture
05:38from the body.
05:39Dr. Rajesh,
05:40and that's the reason why
05:41mountaineers spend years preparing.
05:43You yourself,
05:44like I said,
05:45have served in Siach
05:46and this really is the ultimate test,
05:48is it not?
05:49How do athletes really train?
05:52You have to acclimatize
05:53particularly 13,000 feet above
05:55in Ladakhi Mountains
05:57because the oxygen levels are lower.
05:59You have to go higher during the day,
06:01come down during the night,
06:02and for every 1,000 meter of height that you gain,
06:06you have to come down 500 meters
06:08and you have to keep doing this
06:09till your body acclimatizes,
06:11knowing fully well
06:12that around 6,000 meters and above,
06:14the body can never,
06:15the human body can never fully acclimatize.
06:18It will maintain some amount of distress
06:21because of that extreme high altitude.
06:24But what happens during acclimatization
06:26is that your heart,
06:27your lungs,
06:28as well as your oxygen carrying capacity improves
06:31so that once you are properly acclimatized
06:33and the difference that you see
06:34is in Sherpas,
06:36the difference that you see
06:37in people who normally reside
06:39in these altitudes.
06:40But you must know that
06:41even then,
06:42success is never guaranteed.
06:44The mountain has always got the final say.
06:47The sport is against a hostile environment
06:50where every breath is harder than the last,
06:53every decision carries life or death consequences,
06:56and every step forward is earned
06:58through extraordinary physical endurance
07:01and mental resilience.
07:03That is what makes high altitude mountaineering
07:06one of the toughest sports on the planet.
07:10Have you ever looked in the mirror
07:12just before your period
07:13and felt your face looked puffier,
07:16your skin duller,
07:17or your confidence suddenly disappearing?
07:20Social media has coined it
07:22the luteal face ugly.
07:24This phenomenon is something
07:26that is catching a fair amount of conversation online.
07:29But is it real,
07:30or is it simply how hormones influence
07:32both the body and the brain?
07:34Here's our health and science explainer.
07:43Imagine waking up one morning
07:46with puffy face,
07:47a breakout on your chin,
07:48bloating,
07:49feeling unusually self-conscious
07:50and unhappy.
07:52Nothing dramatic has changed overnight.
07:54Your hormones have actually.
07:56The luteal face begins after ovulation
07:58and lasts until the first day
08:00of your next period.
08:02Dr. Geeta Ajain,
08:04our gynecologist on the show today,
08:06is going to be telling us,
08:07doctor,
08:08what happens exactly inside the body
08:11during the luteal phase.
08:13After ovulation,
08:14the body starts producing a hormone
08:17which is called progesterone.
08:18And this prepares actually
08:20for a possible pregnancy.
08:22And if the pregnancy isn't there,
08:24in the days before your period,
08:26hormone levels,
08:26they rise
08:27and then drop sharply.
08:29That drop is behind
08:30most of what women notice.
08:32The body temperature,
08:34it goes slightly above
08:35and this disturbs the sleep.
08:37The skin produces more of sebum and oil
08:40which causes breakouts on the face.
08:42And the body holds on to more water
08:44which causes bloating
08:45and the puffy face.
08:46Those hormonal shifts
08:47affect much more
08:48than the reproductive system.
08:50Fluid retention
08:51can make the face appear puffier,
08:53skin becomes oilier,
08:55increasing the chances of acne.
08:57Bloating,
08:58breast tenderness
08:58are also common.
09:00Dr. Jain,
09:00many women say
09:01they genuinely look different
09:03during this phase
09:04and that's the reason
09:05why it's on the nickname
09:07of the ugly face really.
09:09Their appearance changes,
09:10hormones also change.
09:12How does the brain
09:13really perceive this body image?
09:15It's actually,
09:16honestly both.
09:17Some of it is real.
09:18The puffiness is there
09:19because of fluid retention.
09:21The breakouts are there
09:22due to extra oil
09:24and tired looking skin
09:25is there due to poor sleep.
09:27But research also
09:28shows something interesting
09:29that in the days
09:30before their period,
09:31women tend to spend
09:32more time noticing
09:33the parts of their body
09:34which they already
09:36like the least.
09:37Dr. Progesterone
09:39and hormonal fluctuation
09:40can influence mood as well,
09:42isn't it?
09:42All of that gets affected.
09:44Some physical changes are real.
09:45People become very critical
09:47of their appearance
09:48also during this time.
09:49Yeah, that's exactly right.
09:51The progesterone affects
09:53the same calming system
09:54in the brain
09:54where usually
09:56if there's something wrong,
09:57anti-anxiety medicines
09:58they work on.
09:59So when the hormones
10:00level,
10:00they swing up and down,
10:02it generally becomes
10:03harder for the women
10:03to manage their mood
10:04that week.
10:06That's actually
10:06not the willpower lack,
10:09it's biology.
10:10Doctors though say
10:11that the term
10:12lateral face ugly
10:13can be misleading.
10:15The changes
10:15are usually temporary
10:16and vary from person
10:18to person.
10:18Not everyone
10:19experiences them.
10:20They typically improve
10:22once hormone levels fall
10:23and menstruation begins.
10:25Dr. Jain,
10:26when should women
10:27consider these symptoms
10:28more than just normal
10:30and take note of it?
10:32There is a simple rule.
10:33Once the period starts,
10:36within a week,
10:37she should start
10:37feeling herself again.
10:39She should feel well
10:40within a week
10:42of her periods.
10:43If that relief
10:44never comes
10:45or if she still
10:46feels low
10:47or unwell
10:48during that period,
10:49throughout the month
10:50if she feels low,
10:52that's not ordinary PMS
10:54and it is worth
10:54seeing a doctor.
10:56Doctors say
10:56getting enough sleep,
10:58staying hydrated,
10:59eating a balanced diet,
11:00exercising,
11:01cutting down on salt
11:02could help reduce
11:04some premenstrual symptoms.
11:06Tracking menstrual cycles
11:07can help women
11:08recognize patterns
11:09and better understand
11:11how hormonal changes
11:13affect both their bodies
11:14and minds.
11:16And this is what
11:17you must know.
11:18While hormones
11:19can temporarily
11:19affect the skin,
11:21body and self-perception,
11:23doctors say
11:23the changes are short-lived
11:24and a normal part
11:26of the menstrual cycle.
11:27Understanding what's
11:28happening inside the body
11:29can help replace
11:30anxiety with awareness.
11:32For men diagnosed
11:34with prostate cancer,
11:35treatment has traditionally
11:36involved surgery,
11:37radiation or active surveillance.
11:39But now,
11:41a decade-long study
11:42is putting the spotlight
11:44in a less invasive approach.
11:46Focal high intensity
11:48of focused ultrasound
11:50or HIFO.
11:51The technology uses
11:52concentrated sound waves
11:55to target cancerous areas
11:57while attempting
11:58to preserve healthy tissue.
12:00Could this mark a shift
12:01on how prostate cancer
12:04is treated,
12:05including in India?
12:06Here's what you need to know.
12:13A cancer treatment
12:15that uses sound waves
12:17instead of a skull pair.
12:19That is the idea
12:20behind Focal HIFO,
12:23a technology designed
12:24to precisely target
12:26prostate cancer cells
12:27while sparing
12:28as much healthy
12:30prostate tissue
12:31as possible.
12:32For years,
12:33men with localized
12:34prostate cancer
12:35have largely faced
12:36three options,
12:37surgery, radiation
12:38or active surveillance.
12:40Researchers are now
12:41studying whether
12:42a targeted approach
12:43could offer another choice
12:44for carefully selected patients.
12:46I'm also bringing
12:47in our experts
12:48right here
12:49wanting to ask them
12:50as far as
12:51prostate cancer
12:52is concerned.
12:54Focal HIFO,
12:56what we are trying
12:57to do here
12:57is the goal
12:58of the therapy
12:58is to destroy
12:59the cancer
13:00without having
13:02the side effects
13:03that can come
13:04with traditional
13:06treatments
13:07of whole gland therapy.
13:08So what we are
13:09trying to do
13:10with focal therapy
13:10is that
13:11especially with HIFO,
13:13we are focusing
13:14the ultrasound waves
13:15to a particular point
13:17with,
13:18of course,
13:18guided through imaging
13:19and that
13:20sound waves
13:21create the heat
13:22which ablate
13:24the tissue.
13:24So by ablate,
13:25I mean burn the tissue
13:26and these
13:27ablations
13:28or the points
13:29that are burned
13:30are just the size
13:32of a rice grain.
13:33So when you stack
13:34those rice grain ablations
13:35you can take out
13:37a significant portion
13:38of the tissue.
13:39A 10-year analysis
13:41involving
13:413,477 patients
13:44has reported
13:44encouraging outcomes.
13:46The study found
13:47that prostate cancer
13:48specific mortality
13:49was extremely low.
13:50Most patients
13:51remained free
13:52from cancers
13:53fed to other organs
13:54after a decade
13:55of follow-up.
13:56Researchers suggested
13:57that for appropriately
13:58selected men
13:59with localized
14:00prostate cancer
14:01focal HIFU
14:03could be considered
14:04alongside
14:04established treatments
14:06such as surgery
14:07and radiation.
14:08Dr. Rawal,
14:09tell us
14:10why this study
14:11from 10 years
14:12then becomes
14:13so important.
14:14What does it
14:14really show?
14:15So in any
14:16cancer treatment
14:17you have to have
14:1810 years,
14:1915 years,
14:2020 years data
14:21because
14:22prostate cancer
14:23gives 10 years
14:24survival,
14:2520 years survival
14:25also especially
14:26the organ
14:27confines
14:27CA prostate
14:28that is why
14:2910 years
14:29at least
14:30are required.
14:31Rather I did
14:32HIFO
14:32way back
14:33in 2009,
14:3410,
14:3411 and
14:35many of the
14:36patients are
14:36still coming.
14:37So if you see
14:38the data
14:39are up to
14:39the 15 years
14:40again but
14:41then vocal
14:42therapy and
14:43all these
14:44data have
14:45matured
14:4510 years
14:45so this
14:47shows that
14:48this is a
14:49very effective
14:50treatment in
14:50not all
14:51patients.
14:52You ask
14:52all patients,
14:53no.
14:54In selected
14:55patients where
14:55the disease
14:56is very
14:56early or
14:57if the
14:58patient is
14:58not fit
14:58for surgery
14:59or the
14:59patient is
15:00very elderly
15:01there also
15:02HIFO can
15:02be offered.
15:04The biggest
15:04potential advantage
15:05of focal
15:06therapy is the
15:07concept of
15:07organ preservation.
15:09Instead of
15:09removing the
15:10entire prostate
15:11doctors aim to
15:12destroy the
15:14cancer containing
15:14area,
15:15potentially reducing
15:16side effects
15:17related to
15:18urinary control
15:19and sexual
15:20function.
15:21I'm also
15:21bringing in our
15:22experts right
15:23here wanting
15:24to ask them
15:25as far as
15:25prostate cancer
15:27is concerned.
15:28Cases are
15:29increasing,
15:30more so in
15:30India.
15:31Better access
15:31to MRI-based
15:32diagnosis is
15:34something which
15:34really is needed.
15:36Could India
15:37then see wider
15:37adoption of
15:38focal therapies?
15:39MRIs are
15:40really good
15:41quality which
15:42will spot even
15:43very tiny cancers
15:44hiding in the
15:44prostate.
15:46And, you
15:46know, fusion
15:47biopsies.
15:48So fusion
15:49biopsies is
15:50basically a
15:50technology where
15:51you have the
15:51MRI images,
15:53transfused on
15:54the ultrasound
15:55to help you
15:55to catch those
15:56cancers.
15:57So all these
15:58things put
15:58together are
16:00really going to
16:01take the,
16:03you know,
16:04patient,
16:06you know,
16:07options for the
16:08patient and the
16:08detection and the
16:09treatment,
16:10everything to the
16:10next level.
16:11So the good
16:11news for patients
16:12in India is that
16:13this very system
16:14that was used to
16:16create this
16:17wonderful data in
16:17the UK is
16:18available in India
16:19and it is at
16:21some of the
16:21leading cancer
16:22centers in
16:22India.
16:23Several leading
16:24cancer centers in
16:25India already
16:25developing experience
16:27with HIPU for
16:28selected prostate
16:28cancer patients.
16:30Experts say the
16:31next step is
16:32generating more
16:33Indian outcome
16:34data ensuring
16:35patients understand
16:36that all available
16:38treatment choices
16:39are there.
16:40What should you
16:41know then?
16:42The future
16:42really of prostate
16:43cancer care may
16:44not be about one
16:45treatment replacing
16:47another but about
16:48offering patients
16:49more precise and
16:50more personalized
16:51cancer care.
16:53Focused ultrasound
16:54represents a move
16:56towards targeted
16:57organ preserving
16:58cancer care.
16:59Doctors say
17:00careful selection
17:01and continued
17:01research will
17:03determine its
17:04wider role in
17:05India.
17:06It looks modern,
17:08smells different
17:08and is often
17:09marketed as a
17:10safer alternative
17:11to cigarettes.
17:13But doctors are
17:13raising concerns
17:14about a new
17:15generation becoming
17:17dependent on
17:17vaping.
17:18While the long
17:19term risk of
17:20cancer caused
17:22by e-cigarettes
17:23is still getting
17:24studied, oncologists
17:25are warning that
17:26the chemicals
17:27inhaled through
17:28vape aerosols
17:29can damage the
17:30lungs and may
17:31carry serious
17:32health risks.
17:39A sleek
17:40device, sweet
17:41flavors, no
17:43cigarette smoke.
17:44But behind the
17:44image of vaping
17:45as a harmless
17:47harm reduction
17:48habit, doctors
17:49say there is a
17:50growing concern
17:51about what
17:52repeated exposure
17:53to vape aerosols
17:54could be doing
17:55inside the lungs.
17:58Many young
17:58users believe
17:59vaping is simply
18:00water vapor.
18:02Experts say it
18:03is a misconception.
18:04Doctors
18:05Thiti Das
18:05is with us.
18:07Doctor, the
18:07aerosol produced
18:08by e-cigarettes
18:09can contain
18:10nicotine, isn't
18:11it?
18:11ultra-fine
18:12particles, chemicals,
18:13heavy metals that
18:14could irritate and
18:15damage the lung
18:16tissue.
18:17Is it then
18:18really not
18:20harmless as it
18:21is being talked
18:22about right now,
18:23isn't it?
18:23It may be less
18:25harmful than
18:26cigarettes because
18:28cigarettes contain
18:297000 chemicals in
18:31the smoke, but
18:33e-cigarettes, it
18:34gets aerosolized from
18:36the liquid, vaping
18:37liquid.
18:38It may have less
18:39chemicals, but still
18:40it has got nicotine.
18:42And nicotine is a
18:44drug which creates
18:45habituation in this
18:46population.
18:48Doctor, I want you
18:49to explain to us
18:50what exactly happens
18:51when someone vapes,
18:52what enters the
18:53lungs?
18:54There is a liquid
18:55inside it and that
18:56once you start to
18:58inhale it, this
18:59liquid gets
19:00aerosolized.
19:01Now this liquid
19:02also has got certain
19:03flavoring chemicals,
19:05it has got nicotine
19:06and it has also got
19:08formaldehyde and also
19:09certain substances
19:11which are harmful.
19:13They can be acting
19:14as carcinogens, it
19:15may act as local
19:17irritants for the
19:18lungs.
19:18What's worrying is
19:19that unlike cigarettes
19:20which have decades
19:21of evidence linking
19:22them to cancer, vaping
19:24products are relatively
19:25new.
19:25Researchers have
19:26identified concerns
19:27including exposure to
19:28chemicals that may
19:30damage cells, trigger
19:31inflammation and
19:32potentially contribute
19:33to harmful changes
19:34over time.
19:36Researchers at the
19:36University of
19:37California, Davis,
19:39have found that
19:39chemicals in vape
19:40aerosols may cause
19:42cellular damage,
19:43inflammation and
19:44DNA changes linked
19:45to cancer development.
19:47A direct link between
19:48vaping and cancer in
19:49humans is still being
19:50studied though.
19:52Dr. Das, does this
19:53mean vaping could be
19:55causing lung cancer
19:56and that's a link we
19:57can't ignore?
19:57There are certain
19:59short-term effects as
20:01well as long-term
20:02effects of vaping
20:03on e-cigarettes.
20:04Just like I told you
20:05nicotine is a
20:06substance which
20:07causes constrictions
20:08of the blood
20:09vessels.
20:09So it reduces
20:10blood supply to the
20:13organ, to lungs,
20:14to heart.
20:15It also reduces
20:16oxygen supply.
20:17So chronic lung
20:19diseases, there may
20:20be more of
20:20asthma, more of
20:22bronchitis in the
20:23people who are
20:24using it.
20:24One major concern
20:26among doctors is
20:26that vaping is
20:27attracting younger
20:28users with appealing
20:29flavors, sleek
20:30designs, perception of
20:32being safer.
20:33Experts worry that a
20:34new generation could
20:35become dependent on
20:36nicotine.
20:38Dr. Das, if someone
20:39switches completely from
20:40cigarettes to vaping,
20:41is that really a
20:43safer option?
20:44No, not at all.
20:46Vaping is definitely
20:47not a safer way.
20:48Cigarettes is very
20:50harmful because we
20:51burn tobacco once the
20:52tobacco gets burnt.
20:54So the tar, the
20:56other harmful
20:57chemicals, it's
20:58known to have
20:587,000 harmful
21:00chemicals which go
21:01into the lungs.
21:02But vaping may
21:03have less than
21:047,000 chemicals,
21:06but definitely it
21:07has got chemicals.
21:08These also enter
21:10the lungs and
21:11create a harmful
21:11effect on the
21:12airways.
21:13The biggest
21:14challenge really is
21:15separating facts
21:16from marketing.
21:17Vaping can have a
21:18role in helping
21:19some adult smokers
21:20move away from
21:21combustible cigarettes,
21:23but experts say it
21:24should not become a
21:25gateway product.
21:26So what should you
21:27know?
21:28Well, the future
21:29impact of vaping on
21:30lung health is still
21:31being studied.
21:33Doctors say one
21:33message is clear.
21:35Replacing cigarette
21:36smoke with an
21:36aerosol does not
21:37mean replacing risk
21:39with safety.
21:40Vaping is common.
21:42Understanding its
21:43long-term effects may
21:43be critical to
21:44preventing the next
21:45generation of
21:46nicotine-related
21:48disease.
21:49What if one small
21:50habit after a meal
21:52could help your
21:52body handle sugar
21:53better?
21:54A growing body of
21:56research suggests
21:57that taking a
21:58quick, short walk
21:59immediately after you
22:01eat could help
22:02reduce blood sugar
22:03spikes by helping
22:04muscles use glucose
22:06more effectively.
22:07From improving
22:08insulin response to
22:09supporting overall
22:10metabolic health,
22:11experts say a
22:12simple post-meal
22:13walk could do
22:14wonders.
22:20A meal raises
22:22blood sugar because
22:23the body breaks
22:24down the
22:24carbohydrates in
22:25it into glucose.
22:27That's simple
22:27science.
22:28But for many
22:29people with
22:30insulin resistance
22:30or diabetes,
22:31these spikes become
22:33harder to manage.
22:34But a simple
22:35activity like this,
22:36what I'm doing
22:37right now, walking,
22:38is going to help
22:39manage those spikes
22:40more efficiently.
22:45after we eat,
22:46muscles need
22:46energy.
22:47Walking activates
22:48those muscles,
22:49allowing them to
22:50take up glucose
22:51from the bloodstream,
22:52reducing the amount
22:54of sugar circulating
22:55in the blood.
22:58So I asked the
22:59doctor, doctor,
23:00how does walking
23:01after a meal really
23:03help control blood
23:04sugar?
23:05Once we take meal
23:06actually, so the
23:07carbohydrate is
23:08degraded into glucose
23:09and they get
23:11absorbed into the
23:12circulation.
23:13So once in the
23:13circulation, the
23:15muscle, which once
23:17we start walking,
23:18the muscle actually
23:19gets activated and
23:20they take up those
23:21glucose into them
23:23and they use them
23:24as fuel.
23:24So once after the
23:26meal you are
23:27walking, then those
23:28blood spikes are
23:30actually settled.
23:31So that's why
23:32walking after some
23:35meal is always
23:35preferred.
23:36Dr. Das, is the
23:37timing of the walk
23:38really important
23:39since the sugar
23:40spike happens
23:41immediately after a
23:42meal?
23:42Basically once we
23:44take meal, after
23:4510 to 20 minutes
23:46the blood glucose
23:47starts rising and
23:48it reaches peak
23:49around 60 to 90
23:51minutes after a
23:52meal.
23:53So that's why the
23:54timing is also very
23:55important.
23:56So once we start
23:58our activities after
24:0015 minutes and if
24:01we continue for 15
24:02to 30 minutes after
24:04the meal, then
24:05actually the blood
24:06glucose control is
24:07better.
24:08How long should
24:09someone really walk
24:10after a meal?
24:11What's the ideal
24:11duration?
24:12At least 10 to 15
24:13minutes or maybe up
24:14to 20 minutes of
24:16brisk walking after a
24:18meal is actually good.
24:19So the benefit of
24:20this does not come
24:21from exercise alone.
24:23It also comes from
24:23the way the body
24:24handles the glucose
24:25after having food.
24:27But doctor, throw
24:28some light on this.
24:29Can a post-meal walk
24:31really reduce the role
24:33of medication,
24:34especially for
24:35diabetics?
24:36No, that's
24:37absolutely not true.
24:38So diabetes
24:39management actually
24:40rests on four
24:41pillars.
24:42One is diet,
24:43the second is
24:44exercise,
24:45the third is
24:46medications,
24:47and the fourth is
24:48monitoring.
24:49So all the four
24:49components are
24:50important.
24:51We cannot tell that
24:52someone is doing
24:53regular exercise,
24:54he's maintaining his
24:54weight and you don't
24:55require medication or
24:57monitoring or diet.
24:58So everything is
24:59important.
25:00So holistically we
25:01have to practice
25:02everything.
25:03When experts say
25:04that this particular
25:05habit is practical
25:06and it is easy,
25:08it does not really
25:08require a gym,
25:09it's not fancy
25:10equipment needed for
25:11all of this,
25:12it's a simple walk
25:13which is going to
25:14help you fix your
25:15metabolic health in
25:17a big way.
25:18So here's what you
25:19really need to know.
25:20This isn't complicated.
25:21Experts have been
25:22saying this is a
25:23simple habit.
25:25You have a meal,
25:26go for a 10 to 15
25:27minute walk.
25:28It's an excellent
25:29way to reduce your
25:31blood sugar spike.
25:32It's going to help
25:33you in a big way in
25:34the long run.
25:36Well that report
25:36brings us to the
25:37end of this edition
25:38of Health 360.
25:39We hope you enjoyed
25:40watching the show as
25:41much as we did,
25:42putting it together
25:43for you.
25:43You can find these
25:44reports up on
25:45India Today's website
25:46that's indiatoday.in.
25:47You can download the
25:48app.
25:49All of these reports
25:50are getting carried
25:50by India Today's
25:51social media platforms
25:53that's YouTube,
25:54Facebook, Instagram
25:55and Twitter or X.
25:57Until next time,
25:58take very good care
25:59of yourself.
26:00Bye for now.
26:01Bye for now.
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