Healthcare Spending : Long term !!
Category: Health
Weight loss drugs market : Long trem trend
Weight gain
Maximum care in Metros : Max Healthcare
Health insurance premiums : Medium term trend
AI in Healthcare
5G and Sports, Health, Fitness
Promising Innovations in Healthcare domains
PPP partnerships in healthcare
Senior care
KRSNAA Diagnostics IPO : Subscribe or NOT?
The data has been compiled from various sources and might have small difference but overall theme is to subscribe or not — we will focus on that
KRSNAA IPO– Incorporated in 2011, Krsnaa Diagnostics Ltd or “KDL” is one of the fastest-growing diagnostic chains in India..
Business — offers a wide range of diagnostic services such as imaging/radiology services (X-rays, MRI), routine clinical laboratory tests, pathology, and tele-radiology services to private/public hospitals, medical colleges, and community health centres.It currently operates 1,823 diagnostic centres that are offering radiology and pathology services across 13 different cities in India.
Region of operation — Key focus on Non metro cities and lower tier towns
Offer purpose — The IPO is issuance of shares worth ₹1213 crore to Finance the cost of establishing diagnostics centres at Punjab, Karnataka, Himachal Pradesh and Maharashtra; debt clearance and general corporate purposes.
Risks —
KDL generates nearly two-thirds of revenues under PPP model, increasing its dependence on payments under contracts with public health agencies.
Pricing dependent on recommended or mandatory fees fixed under the terms of the agreements
High and intense competition
Strength
Rentals are limited and marketing spends are low, with captive customers ensuring high growth
Fastest growing diagnostic chain in India on multiple parameters
Company’s PPP agreements are typically long-term in nature, enabling higher revenue visibility
Extensive network of integrated diagnostic centres across India
Future
The Indian diagnostic industry has grown consistently over the past 3 fiscals and is projected to grow at a CAGR of ~15% over next few yearsAdditionally, the PPP segment of healthcare services is large on the back of higher government spending in the PPP segment.
Valuations
Valuations are high and comparable to peers
Should we apply?
People can subscribe for long term
Expecting good listing gains.
Also Read
Burger King IPO crisp Summary — Listing with huge gains as shared
CAMS IPO crisp summary — Listed with 20% gains as shared
Happiest Minds IPO crisp summary –Listed with substantial gains as shared
In case you have any questions/ queries, please feel free to reach me through Contact Form
Do spread the word among your peers, family members or anyone who can benefit from this blog and asked them to subscribe. But be selfish and take care of yourself first by subscribing before they do.
Enjoy the day and your life. Don’t forget, we are alone in this grand universe and may not get a chance to live again.
Clean Science and Technology IPO : Subscribe or NOT?
The data has been compiled from various sources and might have small difference but overall theme is to subscribe or not — we will focus on that
Clean Science and technology IPO– Incorporated in the year 2003, fine and specialty chemical manufacturing company, with innovative chemical processes developed in-house. Clean Science and Technology is a family-owned business and work primarily on developing clean and eco-friendly manufacturing processes.
Business — Clean Science Technology manufactures functionally critical specialty chemicals such as performance chemicals, pharmaceutical intermediates and FMCG chemicals. Its products are used as key starting level materials, as inhibitors, or as additives, by customers, for products
Region of operation — Customers include manufacturers and distributors in India as well as other international markets including China,
Europe, the US, Taiwan, Korea, and Japan. Approx. 66% of the company’s revenues come from exports
Offer purpose — The IPO is 100% Offer For Sale (OFS) . None of the proceeds will flow to the company
Risks —
Company will not get anything from IPO for future expansion etc
Highly competitive industry and well established peers
High dependence on exports
Strength
Globally leading supplier of certain chemicals; Ansole, 4-MAP, MEHQ, BHA, DCC, etc.
Strategically located manufacturing facility with close proximity to JNPT port to export products.
Strong long-term relationship with key customers.
Consistent track record of financial performance.
International presence with export to several countries i.e. China, USA, Korea, Japan, Taiwan, etc.
Future
Company has been growing well and automated operations, continued focus on product identification, process innovation, catalyst development, significant scale of operations as well as our measures towards strategic backward integration have all contributed to its success as one of the fastest growing and among the most profitable specialty chemical companies globally .
Valuations
Valuations are little on higher side and compare well with peers
Should we apply?
People can subscribe for long term and keep on adding on dips & review holdings with each quarter earnings
Also Read
Burger King IPO crisp Summary — Listing with huge gains as shared
CAMS IPO crisp summary — Listed with 20% gains as shared
Happiest Minds IPO crisp summary –Listed with substantial gains as shared
In case you have any questions/ queries, please feel free to reach me through Contact Form
Do spread the word among your peers, family members or anyone who can benefit from this blog and asked them to subscribe. But be selfish and take care of yourself first by subscribing before they do.
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KIMS IPO : Subscribe or NOT?
The data has been compiled from various sources and might have small difference but overall theme is to subscribe or not — we will focus on that
KIMS IPO– Incorporated in the year 1973, KIMS is one of the largest corporate healthcare groups in Andhra Pradesh and Telangana in terms of patients treated and treatments offered.
Business — The Hyderabad-based hospital chain offers multidisciplinary healthcare services with primary, secondary, and tertiary care across 2-3 tier cities, and an additional quaternary healthcare facility in tier-1 cities.
Region of operation –Main presence in 2 states , Telagana and Andhra Pradesh
Offer purpose — The IPO includes a fresh issue of Rs 200 cr and an Offer For Sale (OFS) of up to 2.35 cr equity shares by the promoters and existing shareholders. This includes roughly 1.6 cr shares by the biggest investor in the company – General Atlantic Singapore KH Pte. for prepayment of borrowings and general purposes
Risks —
Extremely high level of dependency on top 10 doctors
Concentrated region of operation
ARPOB is on the lower side as compared to industry numbers
Strength
Multidisciplinary healthcare services with primary, secondary, and tertiary care across 2-3 tier cities at afforable rates
Better cost operating profile wrt peers due to operational leverage
Strong Balance sheet and operating margins
KIMS has expanded its business by successfully completing 4 significant acquisitions from FY 2017-2018 to FY 2019-2020
Future
Company has plans to expand number of beds and expanding in Chennai and Bengaluru in coming years that will help the growth
As hospital chain becomes more mature, EBITDA margin will improve further
Valuations
Valuations are reasonable and compare well with peers
Should we apply?
People can subscribe for long term and keep on adding on dips & review holdings with each quarter earnings
Also Read
Burger King IPO crisp Summary — Listing with huge gains as shared
CAMS IPO crisp summary — Listed with 20% gains as shared
Happiest Minds IPO crisp summary –Listed with substantial gains as shared
In case you have any questions/ queries, please feel free to reach me through Contact Form
Do spread the word among your peers, family members or anyone who can benefit from this blog and asked them to subscribe. But be selfish and take care of yourself first by subscribing before they do.
Enjoy the day and your life. Don’t forget, we are alone in this grand universe and may not get a chance to live again.
Nestle and Nutrient Profile
New Trend : Plant Based Meat, Protein, Pizza, Beverages
Aatmnirnbhar Version : PLI : Medical Devices
AI Enabled Imaging and Healthcare services : NURA
GREEN T : New trend?
Cycling Tips -Beginners Guide
It is so easy to get caught in anxious or little overwhelming situation if one is riding the bicycle after a long number of years. This anxiety become more if one has not rode the geared bicycle before. Most of us have done cycling in childhood and possibly we might have done some stunts with it as well. It is one of the best remembered gifts from parents in our younger days and we had cycled for reasons which are quite different than our primary goal (fitness) nowadays. I see the same brightness in kids for cycle that was once we had. Surprisingly that charm has not gone away when as a adult we want to start cycling again. To make it easier to start cycling again, the very first thing i can tell you is to forget the rules. Here I listed few cycling tips, which i believe may help you to get back to cycling without losing the big picture.
Start Riding and Having Fun
Fitness should be part of your life and not something you do for a month or a year. You shouldn’t be the one who’s cycling for a month after buying and then dozing off. So forget the rules, forget the gears, terrains, matching helmets, jersey. The Whole idea to get fall in love with cycling again and enjoy. So until you have fun riding cycle, you will not be able to reap fitness benefits and will lose interest soon. More Focus on building habits and Less focus on results or outcome.
Adjust Saddle Height and have some basic maintenance tools handy
Saddle height should be adjusted in such a way that so that you don’t suffer knee pain or injury. Knee should be slightly bend while riding. Get the fix done by a professional if you are unsure. A small video youtube can help.
Some basic maintenance tools like puncture kit, small pump should be handy with you on long ride distances even if you don’t know how to fix your cycle. You may get help of fellow cyclists but you need to have basic kit available with you.
Single gear Cycle. Don’t stress out! Multi-Gear Cycle. Good!
It really Does not matter if you have a single geared cycle as a starter. Idea is not to stress out. It is fine to start with single gear cycle and spend as less you can in starting phase. Soon you will figure out the best bicycle for you. NO point buying a road bike when you found out later that hybrid is the best serving your purpose or the commute bike is what you need instead of mountain bike
If you have basic 1*6 or 3*7 geared cycle, you are good to go bit further distance wise and if you have higher geared cycle, nothing like it. But it can be complicated initially for starters on higher geared cycle. So what one needs to take care is to keep the front derailleur on the 2nd gear(middle gear) and keep changing the back gears as per ride, terrain. This will help to avoid crossing chaining . Within no time, one will be able to adjust the front gears and back gears combination.
Change gears while pedalling:
Remember the best way to change gears is while one is pedalling non stop. This way the chain easily moves from one cog to another. While changing the gear, dont put pressure on the pedal as this could lead to the snapping of chain in extreme scenario.
Build up the ride distance gradually:
Start with a 3km or 5km or 10km ride in first few days and never be in a hurry to ride more distances.. Gradually build up the ride distances. Ride slowly for first 2 km or so and then settle into a rhythm and enjoy the ride.
Join a cycling group and learn from experienced people :
Join a local cycling group in your neighbour hood. Make new friends and start riding with similar mindset people. You will get to know a lot about nutrition, bike maintenance, bike, terrains, routes. What to do and what not to. On your first ride, make a plan to ride in second part of pack but don’t get lost. Have a proper planning in place before you start to ride in a group and long distances.
Always remember to refuel and hydrate yourself
Dont start empty stomach for long distances. If the ride is over an hour then plan to take an energy bar or something handy to eat. A bottle of water may not be sufficient for long distances. Plan to hydrate on the way. Keeping a small electron bottle with you to restore lost electrolytes
Have a Consistent Approach & build habit
Having a weekly routine or a scheduled regime will help you to be consistent. Make it a point to cycle every weekend and soon you will be scaling new heights
Only showing up daily will work wonders in the starting phase and as you progress, you can create a routine.
In case you have any questions/ queries, please feel free to reach me through Contact Form
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Enjoy the day and your life. Don’t forget, we are alone in this grand universe and may not get a chance to live again.
FITNESS: Thumb rules
ITC :Value trap or Value buy
Recently there is lot of debate among seasoned investors whether one should buy ITC or not. There seems to be two groups and one will win and brag about it for sure!! Watch out
One group heavily invested from past few years and increasingly purchasing shares recently and in the process justifying their decision that good companies come back strongly
Other group is constantly pushing the value bar towards low and in the process strengthening the bear cartel for ITC.
Time will tell which group survives and thrives but for our readers i compiled few amazing threads on same. Read and let us know which camp do you support? and why?
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Weekend HookUp: May 03, 2020
Weekend HookUp: 03 May, 2020
Read for Understanding GOLD history, standard and other currencies fight with Gold standard, how easy or hard is stranded aircraft maintenance, Why Tesla accelerates so fast and why eggs should be part of muscle building.
Economy: What is GOLD standard (Gold standard)
Learning: Aircraft Maintenance in Lockdown (Aircraft Maintenance BL)
Automobiles: Why Tesla Accelerates so FAST (Youtube)
Health : EGG-FACTS : why they are must in a diet (Fitness)
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Weekend HookUp: April 18, 2020
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Which stocks to buy (not to buy) in this COVID-19 Lockdown!!
If February 2020 was forgettable for investors then March 2020 would be a month which most of the investors want to skip in their investing life. But what is the guarantee that April and May 2020 will be better if not the worst? So a rational investor can not wait for bottom as he dont know about the bottom. But what to buy and what to leave in such markets?
Let’s try to find out
Just when i was thinking what stocks to buy in these stressing conditions for economy and people, i mostly get stuck on FMCG companies. But the amount of negative news for the whole market is so high that making a decision is becoming difficult day by day. So i thought to keep watch on all news around COVID-19 lockdown and see if there are any positive inputs for any sector or industry.
It is evident from various sources that people are getting bored at home even when they are WFH. Although some of them are fitness conscious and are actively engaged in indoor exercises but their normal physical movement has almost gone done to ZERO. To pass the time, they have started indulging in binge watching/exercising to somehow beat boredom or depression. So i feel that these are the two sectors which could benefit the most in this lockdown as grocery stores are open and some of them do keep yoga mats or basic exercise equipment.
I searched a bit more on internet and came across something which positively testify this theory. https://www.stackline.com/news/top-100-gaining-top-100-declining-e-commerce-categories-march-2020
The site mention the TOP 100 Grwoing and declining e-commerce categories in US although most of these things also apply to Indian context as well.
Some of the major takeaways are (source : stackline)
· There is a surge in home fitness products including weight training equipment, fitness accessories and yoga equipment as gyms and workout studios are forced to close. Due to the increase in at home workouts, the gym bag category and many outdoor sport categories such as baseball & softball and track & field are in decline.
· Many companies have implemented a work-from-home policy, driving demand for computer monitors, keyboards & mice, and office chairs up as employees look to create a temporary home office.
· Most travel has been halted, causing declines in the luggage & suitcases, briefcase, and camera categories. Additionally,many spring break vacations were canceled, triggering a decline across sandal and swimwear categories.
· Formal apparel categories including Bridal and Men’s Suits are in decline as many couples are forced to cancel or delay their weddings.
So what we can take out from this in current Indian Stock Market scenario?
My observations (not recommendations) :
- Hospitality and Aviation stocks are facing issues like Lemon Tree hotels, Oberoi, Indigo, VIP industries etc.
- Branded retail stocks like Future group are also facing headwinds
- Jewelry stocks like Titan etc may face headwinds for quite some time.
- Real Estate stocks like Oberoi, DLF may be down for quite a long time
- FMCG stocks like ITC etc may be gaining out of this
- Pharma company stocks like Abbott, CIPLA, IPCA which are into sale of vitamins, cold and cough medicines, masks, PPE and ventilators may gain more
- IT stocks like TCS, INFOSYS etc may win more contracts
- Communication related companies may gain like Reliance Jio
- Gyms like Talwarkars may be facing headwinds for a bit longer time
- Food delivery services like Jubilant may gain market share
Please note that the information shared is for educational purposes. My views can be biased and i may hold some of the stocks mentioned. Please consult your financial adviser before taking any financial decision and most importantly do your own due dligence
What do you think out of this COVID lockdown? Please comment or mail me your views
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Weekend HookUp: March 29, 2020
Weekend HookUp: 29 March, 2020
Life: The 1 Percent Rule (James Clear)
Investment: Unknown man became Billionaire from one Idea (Ridgewood)
Psychology : Investment Quotes (DollarsandData)
Health: Sugar : The Bitter Truth (Youtube)
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Weekend HookUp: February 9, 2020
Weekend HookUp: 9 February, 2020
Stocks: Blue Chips with almost zero returns in a decade (NT)
Travel: Agra Beyond Taj (Livehistoryindia)
Auto: 10 worst Indian Cars of a decade (TeamBHP)
Health: Ideal level for Ketosis (Livingwellwithketo)
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Weekend HookUp: February 1, 2020
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Fitness Goals – How to achieve seemingly impossible fitness goals
More Focus on building habits and Less focus on results or outcome
It is so easy to get caught in results but whats is more important is to focus on is to see what kind of habits will help you reach those results. Most of the times, we are focused on numbers of other persons e.g. he lifted 100 kgs, he ran full marathon or he cycled 300 km in a day. Instead we should focus on that person habits, e.g. he goes to gym 4 times a week and lift weights progressively or he ran/cycle 3 times a week and choose multiple variations to build stamina. This focus on habits will help you to achieve seemingly impossible goals
Be in it for the long run always
Fitness should be part of your life and not something you do for a month or a year. You shouldn’t be the one who’s running, cycling or hitting the gym for a month at the start of a year and doze off till next year start. Fitness should be a lifetime commitment evolving with ever-changing goals as you progress. Your target should be to achieve and live a longer, healthier life and that’s only possible if you are committed for lifetime
Make SMART Goals
SMART means
Specific – Goal should be direct, detailed and meaningful
Measurable— Goal should be quantifiable to track final results
Achievable — Goal should be realistic and you should have resources to achieve that
Relevant – It should make sense with overall fitness goals
Time bound – Goal should be time bound and must have a deadline
So instead of writing WEIGHT LOSS as a goal, you can write as ” I want to achieve 10 kg (Specific, Measurable) weight loss with a progressive weight reduction of 1 kg/month by controlling junk food intake(achievable) in a total of 10 months (time- bound). With that I will help myself to reduce from 100kg to 90kg weight(relevant)”
This will help you to keep on track for the goals you create
Don’t burn yourself out quickly
We know a lot of persons will take up crazy diets to achieve weight loss and get back to junk food within a month or a friend hitting a gym two hours a day in January and becoming a potato couch February onwards.
Be reasonable when you set goals. It’s impossible to make a sudden, drastic change in lifestyle that has build up in so many years. It will take time to change. Its nearly impossible to get noticeable change every day.
Be patient and try to slowly change your diet, lifestyle, fitness. It should not be a hard landing into a new fitness regime or diet. Its something that you are adopting for decades,so take your time to slip into new regime or diet and stick to it.
You don’t need to drive the new Fitness goal faster, but you need to drive it well
Have a Consistent Approach
Having a daily routine or a scheduled regime at same time of the day will help you to be consistent. One has to create a workout routine or a fitness program to be more efficient in achieving goals. But don’t worry or stop your fitness activity if you dont have any specific regime.
Only showing up daily will work wonders in the starting phase and as you progress, you can create a regime or take the help of professional trainers to make one.
Remember just turning up daily or on the scheduled days will won you half the battle. You will know what to change in regime only when you turn up
Try something out of your comfort zone
Believe it or not, its always great to try your hands at something you are afraid of once in a while. Not only it activates your immune system and nervous system but also mitigates your fears.
Only thing you have to remember is not to go overboard for such activities and the new thing should add to your fitness regime.
e.g. if you are a runner on a regular basis, try doing swimming once in a week. That kind of cross training may help you and activate different muscles.
Register a Quick win
Try to identify the weakness which if addressed in starting itself will give you a huge quick win and you will want more of same. e.g. Currently you can’t run 200m at a stretch and If your target is to run 10 km continuously , break it into 1km continuous run in the first week, 2km continuous in the 2nd week. That way your mind registers a small win and give a confidence boost to you for bigger target.
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Weekend HookUp: January 25, 2020
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Weekday Hookup : January 23, 2020
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Start Small and make it big
Weekend HookUp: December 13, 2019
Weekend HookUp: 13 December, 2019
Gadget : Google Nest Mini (Digit)
Stock Idea : Fila Best Company 2019 (Forbes)
Life : Lesson to unlearn (Paul Graham)
Travel : Hyderabad Places to see (Hyderabad Tourism)
Fitness : 8 Morning workouts (MJ)
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Hookup: December 13, 2019
HookUp: 13 December, 2019
Type 2 Diabetes ; Trading Holidays in 2020 ; Investing on different planet;
Trading Holidays : BSE trading holidays in 2020 (BSE)
Investing: HDFC AMC : Are we on different planet (RC)
Health: Type 2 Diabetes : 7 foods that spike blood sugar (Everydayhealth)
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Low Carb Diet : Food as Medicine – Article by Dr. Pallavi Aga
Brief Introduction of Dr Pallavi Aga
Dr. Pallavi Aga is a renowned name in the field of preventive health. She is nutrition and lifestyle consultant especially dealing with low carb and Keto diet as well as sports Nutrition and Nutrition in cancer. She is the founder of Mind & Body Wellness Clinic situated in Sector 15 A Noida. Continue reading “Low Carb Diet : Food as Medicine – Article by Dr. Pallavi Aga”
Weekend HookUp: November 30, 2019
Weekend HookUp: 30 November, 2019
Parenting ; Jobs ; Scams ; Medicine
Parenting : What not to say to kids (Kidcounselor)
Jobs: Making work from home WORK (OB)
Scams : At petrol pumps? (Moneylife)
Medicine : Niti Aayog Report , compressed PDF (NITI)
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Hookup: November 27, 2019
HookUp: 27 November, 2019
Economy ; Health ; Medicine
Economy: New NPA brewing, Mudra Loans (Mint)
Health : Best Fruits you can eat in Keto Diet (Keto Diets)
Medicine : Drug Prices may fall for 80% medicines (ET)
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Travelling ? Give a boost to Immune system
Make your travel Medicine free!!
Year end is approaching and probably you would be thinking to go on vacation but do you ever thought of boosting your immune system before you embark on a long travel!!
If you think, that utilising a week before travel to load up on Vitamins and Minerals can help, it’s probably too late already as such measures will only help in long term. They may not harm your system but probably will not help either at short notice!!
Most of us ignore the best things available at our disposal and make things complicated. Let’s see what best we can do with simple and effective measures 🙂
Most important things that can help to boost your immune system before and during vacations
1. Proper Hydration and Enough Sleep – Make sure to sleep properly (7-9 hrs) for 3-4 days before trip. Sleep can be used as a bank deposit to an extent. Proper hydration 2-3 litres per day will also help to boost immune system.
2. Proper Diet – Then comes the diet. Please go extra mile to make sure that diet is composed of both Macro and Micro nutrients in a week before you travel. That will help to keep your immune system at its best.
3. Sanitizers and Wipes – Next step is to keep washing your hands often during travel and keep the hand sanitizer handy. Some antibacterial wipes may help further.
4. Mineral Water – Keep a small mineral water bottle handy just in case you land up at a place where you doubt the quality of water served. More importantly so if you are traveling with children.
5. Fruits and Nuts – Keep some fruits and nuts in your handbag for easy snacking while traveling. This will help to avoid fried foods during the travel.
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Running and Rest Day
In one of the earlier posts, I talked about creating a running plan. Before we create the running plan, lets understand what part rest plays in the plan and how to go about taking rest days. This article/post will help you with answers to the questions that are commonly heard from runners especially beginners as well from experienced runners.
Why rest days ?
- To feel better and stronger during run days after rest day.
- Restore your glycogen levels
- To reduce the risk of injuries like shin splints, plantar fasciitis, Achilles tendinopathy etc which can sideline you for a week or more, may be months
- To reduce the stress hormone which can cause fatigue, depression or sleep related problems
- To give the time to the body to repair itself. This is the time when muscles get stronger.
- To reduce your burn-out feeling.
- To avoid getting bored of running.
When to take rest days?
For Beginners, a combination of 4 -5 running days plus 2 -3 non running days can work fine. Other approach is to run every alternate day and rest alternate days.
For Experienced runners, weekly mileage of more than 30-40km per week definitely triggers a rest day, it can be before a long run or after a long run.
Best way to take rest days is to plan them so that your consistent approach to running is maintained.
Most importantly, start listening to your body and learn to distinguish between pain and discomfort.
Also Read : Running – Getting started
Will rest days break running habit ?
It depends upon how you schedule running and non running days. if your fear that rest days will break your running habit then I can suggest you to take up 30 min casual walking on rest days or some form of non-exercise related activity like gardening, playing out with your kids in ground or take your dog for a walk.
How to avoid guilt of rest days? or What to do on rest days?
- Treat rest day as a part of workout
- Plan to do some kind of muscle strengthening
- Plan to do yoga or cycling or swimming
Let’s see Expert views on Rest days
before your mind tells you to stop reading further and take rest!!
I hope that you are now aware of rest days and make them part of your training.
In case you have any questions/ queries, please feel free to reach me through Contact Form
Do spread the word among your peers, family members or anyone who can benefit from this blog and asked them to subscribe. But be selfish and take care of yourself first by subscribing before they do.
Enjoy the day and your life. Don’t forget, we are alone in this grand universe and may not get a chance to live again.
Hookup: November 21, 2019
HookUp: 21 November, 2019
Finance ; Nutrition ; Health
Finance : PMS investment size raised to 50 lacs (Sebi)
Nutrition : Who’s craving Sugar : You or your gut bacteria (Livingwell)
Health : Best Drinks to stay hydrated and fuel muscles (MJ)
In case you have any questions/ queries, please feel free to reach me through Contact Form
Do spread the word among your peers, family members or anyone who can benefit from this blog and asked them to subscribe. But be selfish and take care of yourself first by subscribing before they do.
Enjoy the day and your life. Don’t forget, we are alone in this grand universe and may not get a chance to live again.
International Men’s Day : Article by Dr. Pallavi Aga
We would like to introduce an expert Dr. Pallavi Aga as a guest blogger today for Alpha Affairs . This is her first blog on our website and she chose one of the better days to say something about Men.
Today is International Men’s Day 2019
Men’s health in India is a topic of great concern especially during andropause which usually occurs due to declining levels of male hormone testosterone with aging leading to Andropause Symptoms like
- Fatigue Weakness
- Depression
- Loss of libido
- Pre-diabetes
- Fatty changes in liver
- Belly fat
- Poor cardiac health.
Nutritional therapy is the key :
1. Diet low in carbohydrates with inclusion of complex carbohydrates
2. Good quality fats like ghee and Virgin coconut oil
3. Protein has to be included in the range of at least 1 gm / kg body weight.
4. Sugar and refined carbohydrates have to be avoided .
5. Micro-nutrient and vitamin deficiency especially Vitamin D and Magnesium. Both these conditions can be seen even in men who regularly go to the gym and also workout.
This is because they end up overcompensating their workouts with poor quality food.
Nutrition along with aerobic exercise and weight training will improve not only cardiac and liver help but it will also reverse the process of aging.
Brief Introduction of Dr Pallavi Aga
Dr. Pallavi Aga is a renowned name in the field of preventive health. She is nutrition and lifestyle consultant especially dealing with low carb and Keto diet as well as sports Nutrition and Nutrition in cancer. She is the founder of Mind & Body Wellness Clinic situated in Sector 15 A Noida.
As a nutritionist, she believes in reclaiming health by using ‘Food As Medicine’. She also has clinical experience for over 20 years.
She is a marathon runner, a speaker and is the recipient of many awards
- The Best Nutritionist Award 2018 at the 14th Annual International Hospitality India and Travel Award.
- 51 most influential women in Delhi NCR awarded by the Brij Bhoomi foundation .
- Face of the Year award in the field of health and wellness : Mahila Prashikshan Sansthan
She’s been featured in Diet Doctor and is certified by Tim Noakes foundation of Foodmed.net . She’s on the panel of multiple companies like Dlife.in and Supplecent .
You can reach out to her through www.doctorpallavi.com or through various social media platforms like
Facebook https://www.facebook.com/nutritionistpallavi/
Instagram https://www.instagram.com/pallaviaga/
Twitter https://twitter.com/aga_pallavi
Linkedin https://www.linkedin.com/in/pallavi-aga-nutritionist
Running: Getting Started: Beginner’s Guide -I
Approx 9-12 mins Read
Target Audience – Beginner
Before you jump and say
That’s what I want to do (from everything) — I literally do not mean that!!
OR
It’s not for me, I’m in my 40s, 50s blah blah blah — It’s an activity which span ages!!
OR
I don’t have treadmill — also as per you, lots of people don’t have brains — People still survive and thrive!!
This write-up is towards helping you to start a fitness sport or a routine which you will enjoy for a long time in your life like millions do.
Running is a simple fitness activity which span ages, requires no equipment, relatively inexpensive and can be done almost anywhere.
One only needs –
A Good Pair of Running Shoes & Socks
A Dry-Fit Tee & Running shorts.
And a Road/Trail/Track to run, that’s it.
Nothing More, Nothing Less (To Start Running)
(We’ll come to know with experience what else needed)
In case you are too spiced up by now, do add
“Willingness to start and succeed”
Lets understand some of the Benefits of Running before you ask why should I run if its not easy.
Benefits of Running
1.Running is simple. Just get out of the door and you are on the RUN, literally.
2.Calories Burn off: Running is one of the most efficient ways for burning calories and helps to increase body’s metabolic rate. Do note running can not outrun your diet.
3.Physical Health: Running helps to raise the good cholesterol levels in body. Improve lung capacity, Improvement in your cardiovascular system and boost of immune system will help you to lead a healthy life.
4.Mental Health: Running increases your mental toughness, helps to increase your focus and concentration throughout the day.
5.Weight loss: Running can be used smartly to lose weight or get in shape.
6.Stress Buster: Running helps to reduce stress, relieve anxiety, boost your mood and increases your confidence & self esteem levels
7.Me time : You will get time with yourself. A must have in a life which itself running so fast ironically
8.You learn to live in Present. Especially when you run long distance, you just focus on the moment. Thoughts will come and go and over a number of runs, you will be in a meditative state and as a habit you will start to live in present.
9.Runner’s high: Something amazing happens when you run. You release endorphins, good hormones and you will achieve a runner’s high.
As I’m writing this, I’m feeling a rush of adrenaline, want to get out and RUN but before you share the same feelings and actually going out for a run, Please WAIT and understand some basics, most importantly if you have never run in your life
Hey, you told me its simple (Benefit number 1), now you are telling me to wait? Insane or what?
Not only I told you its simple, I also brought Mark into this blog who told a bit more “..its not easy” and I hate this statement as much as you will in coming time
I want you to be fully with me in next few minutes as I want you to enjoy running through lifetime and not curse yourself or running or for that matter me as well.
‘You have to start where you are, not where you think you should be”
Don’t visualize Usain Bolt or Milkha Singh or PT Usha in yourself yet. Have their posters to motivate yourself if at all. We are what we are. Mostly a potato couch and probably wasted a year or so thinking I will run from tomorrow or this weekend or 1st of next month and so on.
Are you still thinking and getting lost into daydreaming to start from New year just like every year.
Get back and focus. That what running will teach you.
Start as early as possible 🙂
Pre-Running readiness
Get a go ahead from your doctor especially if you are on medication or not active for over a year or so. He may advice you with right precautions.
Choose the type of running surface –Road, Trail, Track, Treadmill. Not an urgent task but will help you in next step
Buy right kind of shoes/gear –Get Gait analysis done and understand your running style and combine it with running surface before finalizing a shoe. Also make sure the shoe fits comfortably Buy a Dry fit tee and shorts which will help you keep dry while running. Avoid cotton wear as much as you can
Also see : Start Now : New Year Resolutions
Running: First steps
Properly warm up with a 5 min jog or walk and do dynamic stretching before actual run to remain injury free. Avoid static stretching.
Employ Run/walk method — start with a Run/ walk ratio of 1:3 meaning 1 min run and 3 min walk and as you become comfortable, move to 1:2 ratio or 1:1 ration or to complete running.
Running should be done at a conversational pace and not faster .
Focus on time spent and not on distance or pace. Start with min 20 minutes of run/walk method and gradually increase to 40 mins preferably within a week/fortnight or when you’re comfortable. Don’t get upset if you missed a day in between.
Plan to do it 5-7 days a week for run/walk method or alternate days for full run method
Listen to your body and learn to differentiate between pain and discomfort.
Do a proper cool down for 5 mins
Post Running essentials
Have a proper nutrition (including both Macro and micro nutrients) in the day to recover well for next day run.
Keep yourself hydrated with proper drinks
Remember the simple objectives
1. I will train for
injury free running.
2. I will follow
discipline in my running.
(stick to your wall
or laptop or mobile screen)
To achieve these objectives, you must start preparing for a running plan which may sound silly at this stage.
Lets focus more in details in upcoming articles (Running :Beginner Guide II) and i hope this article has given you insights about running and motivates you as well
In case you have any questions/ queries, please feel free to reach me through Contact Form
Do spread the word among your peers, family members or anyone who can benefit from this blog and asked them to subscribe. But be selfish and take care of yourself first by subscribing before they do.
Enjoy the day and your life. Don’t forget, we are alone in this grand universe and may not get a chance to live again.
Weekend HookUp: November 9, 2019
Weekend HookUp: 09 November, 2019
Travel ; Leisure ; Gadgets ; Books ; Stocks ; Medicine ; Economy
Travel/Leisure : Free Things to do in Bangalore (Travel)
Gadgets : Apple Watch Series 5 : Review (Gadgets)
Books : Great Alone by Kristin Hannah (Goodreads)
Stocks : 7 Favorite Stocks in past one year (ET)
Medicine : Blood test to identify breast cancer (BS)
Economy : RECP : India’s out : Good Or BAD (Downtoearth)
In case you have any questions/ queries, please feel free to reach me through Contact Form
Do spread the word among your peers, family members or anyone who can benefit from this blog and asked them to subscribe. But be selfish and take care of yourself first by subscribing before they do.
Enjoy the day and your life. Don’t forget, we are alone in this grand universe and may not get a chance to live again.
HookUp: November 6, 2019
HookUp: 06 November, 2019
Automobiles ; Medicine ; Fitness ; Environment
Automobiles : Quest to make India’s 1st mass E-Scooter (ET)
Environment : Organic Farming worsening climate change (ET)
Medicine : Bottle of lies (Bottle of Lies)
Fitness : Core Strengthening Exercises (Runners World)
In case you have any questions/ queries, please feel free to reach me through Contact Form
Do spread the word among your peers, family members or anyone who can benefit from this blog and asked them to subscribe. But be selfish and take care of yourself first by subscribing before they do.
Enjoy the day and your life. Don’t forget, we are alone in this grand universe and may not get a chance to live again.
ALPHA AFFAIRS 