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Good Habits For Better Health and Traditional Medicine

Posted Aug. 5, 2013

  • we have heard so many stories for good health.Some of these have scientific bases and some of these are without any supporting evidence.
  • I will discuss one by one some of these stories and sayings.
    1. Early to bed and early to rise, make us healthy wealthy and wise.
      1. No doubt about its logic for the above benefits.
      2. God has made night for the rest and day for the daily jobs.
      3. There is regular cycle of the sunrise and sunset.
      4. Nature has made every thing under some discipline.Whenever you want to change this discipline, you will end up in problem.Similar is with our night for sleep and day for our routine work.
      5. When You start day early in the morning, you will have more productive hours.
      6. When you start days after getting from sleep after 12 noon, so you will lose productive morning 6 hours.
      7. When You get up late in the day , you will feel guilty that you have done something wrong.
      8. Anyhow early to bed and early to rise has the lot of supporting evidences.
    2. Drinking water empty stomach in the morning
      1. There are so many stories that if you drink 2 to 3 glasses of water in the morning, you will have no any disease.
      2. But I believe that drinking water in the morning, with empty stomach has definite good affect on health.
      3. You can try that if you drink 2 to 3 glasses of water empty stomach, you will have more urine formation, in comparison to drinking water after breakfast.
      4. There is logic behind this hypothesis, that when the stomach is empty, whatever water you drink ,it is easily absorbed and leads to more urine formation.
      5. We know that Kidneys are the filtration plant of our body and most of the toxic materials are excreted by filtration.
      6. So drinking empty stomach water will flush the kidneys and may clear our body of unwanted materials.
      7. I will recommend to take water in the morning with empty stomach and avoid taking the juices.
      8. Most of the ready made juices have a lot of conservatives and that may not be good for health.
    3. Regular Exercise Our body muscles always need be in good tone and healthy.
      1. If you don’t use any muscles for few days, you will see the wasting of that muscle which is called disuse atrophy.
      2. To keep muscles in good shape that needs regular exercise.
      3. Now there are so many recommendations that exercise for 3 to 4 days per week for 30 minutes is enough to keep muscles in good shape.
    4. Grandma Rewind Chini the interesting stories about the Rewind Chini is that this were used for boils and heat blisters.
      1. We used to swim in the canals.This is before 1970 when the irrigation system was considered the best.There was no pollution of the house drainage system.
      2. After swimming in these canal waters , we used to get boils.
      3. Our mother used to give Rewind Chini for 3 to 5 days and the boils gets to disappear after just 3 days.
      4. You can try this in skin boils due to heat and they will dis appear.
      5. REWAND CHINI Biological Name: Rheum emodi Polygonaceae family Medicinal Uses Digestive; Purgative; Tonic.
      6. I believe there is some antibiotic activity which was the reason for this treatment.
      7. I think this herb needs research to find what are the potent chemicals in it.
      8. This is also used by the chinese for various purposes.

Glucose, Diet and Important Rules to Manage Diabetes Mellitus.

Posted July 31, 2013

  • Diabetes mellitus can be managed through Diet.
  • Type1 and Type 2 diabetes both can be managed with diet.
  • Monitoring Carbohydrates is the key because carbs strongly affect your blood sugar.
  • A balanced diet includes :
    • A variety of vegetables.
    • Fruits.
    • Whole grains,and beans.
    • Fish.
    • Lean meats.
    • Nonfat dairy.
  • When you live with diabetes, it may be a good idea to follow a schedule for meals and snacks.

Preventing High Blood Sugar After Meals
  • To prevent your blood sugar from soaring after meals, follow your meal plan and be aware of your diet, particularly how many carbs you eat and portion sizes.
  • Make sure you exercise.
  • Take your medicine at regular time.
  • Test your blood sugar regularly.
    • The best is to check fasting blood sugar level.
    • Then check in the evening before taking the meal and the medicine.

The Good Exercise Effect
  • Regular, moderate exercise can positively affect blood sugar, especially with type 2 diabetes.
  • Exercise improves your body’s sensitivity to insulin and stimulates your muscles to use glucose.
  • Studies consistently find improvement in blood sugars after strength training, which usually involves lifting weights to build muscle, jogging and brisk walk for 20 to 30 minutes.

Exercise Risks
  • While regular exercise can help control blood sugar.
  • In some people it can cause a drop.
  • To help keep your levels in check, it is recommend to test your blood sugar before and after exercise.
  • If exercise makes your blood sugar dip, don’t avoid it. Instead, take some fruit with you or adjust your medications.
  • If your sugar dips, eat a snack and wait 15 minutes. Make sure it’s above 100 before starting again.

Avoiding Low Blood Sugar or Hypoglycemia
  • Juices, fruit, candy, or glucose tablets are all sources of quick sugar that can help and bring your glucose level to normal.
  • In case of low blood sugar you may feel tired, weakness, or perspiration or sinking of heart.
  • When your blood sugar drops, immediately without any delay take sugar at least 15-20 grams of sugar or carbs.
  • After 15 to 20 minutes test sugar again.
  • If it’s still low, eat another snack. Avoid foods with sugar in combination with fat.

Stress and Smoking Can Affect Diabetes
  • Stress level and unhealthy habits like smoking can affect your diabetes.
  • Stress can increase your blood sugar level.
  • Try yoga or meditation or find time to de-stress with a relaxing hobby.
  • Smoking increases your chances of developing diabetes-related complications like foot problems, nerve damage, and eye, heart, vascular, and kidney disease

Other Factors That Affect Blood Sugar
  • Alcohol will affect your glucose level.
  • When sick, test your blood sugar more often, stay hydrated, and try to eat regularly.
  • Travel and changes in time zones can also affect your diabetes .Test your sugars before and after meals.

Follow Your Treatment Plan
  • It’s essential to follow your treatment plan, including exercise and diet, and take your medication as directed.
  • Type 1 diabetes is treated with insulin or an insulin pump.
  • Type 2 is often treated with oral and/or injectable medications like insulin or drugs that help insulin work.

Treating Diabetes With Insulin
  • In some patient particularly in diabetes Type 1 insulin is prescribed.
  • In case of insulin injections, check your blood sugar frequently or even daily.

Other medicines With Insulin
  • You may need other medications to improve your blood sugar along with insulin.
  • Oral medications for type 2 diabetes can increase insulin in the body.
  • The oral medicines improve blood sugar through various actions such as slowing glucose absorption after you eat and by decreasing appetite.

Tips for Injecting Insulin
  • When you start taking insulin, a medical professional will teach you how to inject yourself.
  • When doing shots, rotate where you inject to avoid building up scar tissue.
  • For example, give yourself your shot on one side of your abdomen at breakfast, the other side at lunch, and in your outer thigh at dinner.
  • Avoid injecting near your joints, groin, navel, middle abdomen, or scars.

Types of Insulin
  • Rapid-acting.
  • Short-acting.
  • Premixed insulin are timed to meals.
  • Long-acting.
  • Intermediate-acting.
  • The glucose-lowering effects of these insulins can last up to 24 hours.

Timing for meal when injecting Insulin
  • Injecting the insulin timing is important in relation to taking the meals.
  • Rapid-acting insulin is taken 5-15 minutes before or immediately after meals.
  • Short-acting insulin is taken 30 to 60 minutes prior to meals.
  • Premixed insulin is typically taken 15 minutes before meals.

When taken more Insulin than needed by the body
  • If you have more insulin and have not eaten food.Then you may go into hypoglycemia.
  • If you feel hypoglycemic symptoms like feeling tired, weak, or shaky.
  • That is emergency situation to treat hypoglycemia by eating or drinking something with sugar, such as juice, or taking glucose tablets.
  • You may need to adjust the dose of insulin.

Control of diabetes Mellitus
  • Check glucose regularly.
  • Check your HbA1c .You will get information with this test for the control D.M in the last 2 to 3 months.
  • The average goal is around 7 %.
  • Experts recommend HbA1c test twice a year.

(Source,modified from webMD)

Sleep and it's Important facts

Posted July 22, 2013

Sleep is now a days problem of most of the people.That is because of our irregular habits.
We take too much Tea and Coffee.Also the use of soft beverages is very common.We spend lot of time on electronic gadgets.
Electronic gadgets also disturb our sleep cycle.mostly people are busy with their smart mobile phone and looking youtube or facebook.
I will tell you few facts about the sleep.

  1. REM is rapid eye movements.This is the last of five stages of the sleep.
    1. During REM , the muscles of legs and arms are not moving.If someone get up from this stage ,people says about dreams.
  2. Sleep hours.Most of the adults needs 8 hours sleep.As you get older the sleeping hours may be the same but may have difficulty to get sleep in one stretch.Older people wake more frequently and may stay wake longer.
    1. Good sleep habits are stay away from caffeine and alcohol.
    2. Going to bed when you are tired.
  3. When we sleep our brain also go to complete sleep.
  4. Sleep cycles are 5 in 5 stages and each cycle last for 90 minutes.So we should adjust our time of wake up in such away that our sleep cycle should not get disrurbed.Keep in mind cycle time of 90 minutes and you can sleep for 6 or more cycles.
    1. If you go to sleep at 10PM and then if you get up at 5.30 , you will be fresh because you have not disturbed sleep cycle.
  5. Sleep walkers There are people who get up during sleep and starts walking.Some people just sits up and starts talking while some people literally starts walking or driving or go out of the house.Important is to wake them up to avoid any injury or harm.
  6. Nap time This is good to have nap at after noon which should not be more than 30 to 60 minutes.
    1. Don’t try to go to deep sleep.
    2. Some People just with nap of 10 to 15 minutes are fresh when get up.
    3. Napping too long will you keep wake at night.
  7. Wake up at middle of night for bathroom.Don’t put on the light.Because there is hormone melatonin needed for sleep is disturbed by the light.
    1. Melatonin is produced in the dim light.Bright light blocks the melatonin.
    2. Melatonin release may be disturbed even by the computer ,laptop and phone lights.
  8. Dreams We don’t know why we dreams.But scientist believe that every body dreams 2 hours per night.
    1. Dreams are mostly during the REM.

TIPS for better sleep are :
  1. Avoid blue lights from your phone or laptops.Cover the blue lights in your rooms.
  2. Nap only not more than 20 minutes.Longer naps will disturb your sleep.
  3. Block the clock because that may disturb your sleep when you see that only few hours are left to go for job.
  4. Try leg pillow for the back pain.That will reduce the strain on the low back.
  5. Put your neck in the neutral position.If you wake tired after the sleep then that may be due to pillow.Your pillow should be just right size to support your neck in neutral position.
  6. Take care of the mattress that it may not be the source of allergens which may disturb your sleep.Airtight plastic cover works best.
  7. Reserve the bed only fro sleep and for sex for married couples.Don’t use the bed for watching TV ,or answering the phone calls.Bed room should be only for rest and relaxation.
  8. Stick to regular sleeping hours, including the weekends.This will put your body and brain on healthy sleep- wake cycle.
  9. Decrease the intake of caffeine.Caffeine in the morning or noon time is fine for most of the people.caffeine disturbs the deep stages of sleep.Even caffeine in small amount in chocolate decaffeinated coffee can impact your sleep.
  10. Exercise if done regularly help to improve your sleep quality. Take exercise at least 3 to 4 hours before your sleep time.
  11. Don’t eat heavy meal at bedtime.This will effect the good quality sleep.
    1. some people take light sank to induce the sleep.
    2. Finish snack at least one hour before going to bed.
    3. Drink at bed time.Alcohol is not good choice.But can take warm milk or tea rae better choice.
  12. Stop drinking fluid 2 hours before going to bed so that you may not need bathroom at time to disturb your sleep.
    1. Keep night light in the bathroom.
  13. Avoid too much noise at night like the dishwasher, or laundry machine or dogs or children.
  14. Smoking .Don’t smoke before going to bed because tobacco contains nicotine which is stimulant.
  15. Keep the pets away from the bed.Because they may disturb while you are sleeping.
  16. Free your mind from the worries at bed time.Read something to calm your mind.
    1. You can listen to music or take warm bath.
    2. Or you can say prayers for 10 minutes before going to bed.You can do any kind of ritual before to bed.
  17. Sleeping pills frequent use should be avoided.These are habit forming and these have side effects.
  18. Insomnia when the sleep problem persists for more than month.This may because of depression, acid reflux, arthritis, asthma and some medication.
    1. Depression is one of the most common cause of insomnia.
    2. Now this is the time when you should seek medical consultation.
(Modified from webMD)

Coffee and Coffee facts

Posted July 16, 2013

  • Average people drink one cup of coffee per day.
  • Recommendation are maximum 2 to 3 cups per day .
  • Ground roasted coffee has 115 mg of caffeine per 5 ounce of cup.
  • Instant coffee has 65 mg of caffeine per cup.
  • Coffee is produced from a plant.These plants are in tropics of Africa (Ethiopia).
  • Coffee plant belongs to Rubiaceae family.
  • Coffee with caffeine may prevent gallstones .
  • Coffee also reduces the risk of type 2 diabetes mellitus.
  • Keep coffee on counter and cool place.Don’t keep it in fridge.
  • Keep coffee in colored bottle.
  • To protect the acid in coffee , the best is to rinse mouth with warm water.No need for brushing the teeth.
  • Coffee is the rich source of antioxidants.In comparison dates are alos rich source of antioxident but coffee is beetr option.
  • Decaf coffee has very small amount of caffeine.

Video by ARY News Shows the Horrible Condition of Nishtar Hospital (Multan, Pakistan)

Posted July 2, 2013

Nishtar Hospital Visit by Mubashar Luqman

You can watch the video below or on YouTube.

Mubashir luqman showed video clips of Nishtar hospital and that was really depressing for me.

I graduated from Nishtar in 1970 and I know that Nishtar hospital wards were so clean that was unbelievable.

Question why so much deterioration that is obvious . This hospital was made just for 800 to 900 patients and Multan population was less than a million and now it is more than 3 millions.

Nishtar hospital drains patients from Baluchistan, Dera ghazi khan, up to Rahimyar khan and on other side upto Sahiwal and Pakpattan . I want to tell you the importance of this hospital that this hospital drain vast area of patients , and this is the same hospital with limited number of patients.

As south Punjab particularly Saraiki belt is always neglected . Since Nishtar was build , after then so Many new medical colleges and hospital are built in Lahore.

Now Nishtar hospital is giving facility to Multan , 3 million population and large area of patients from surroundings. Now some time the admission of patients 2 to 4 times of its capacity.

Because of patients overload and lack of funds , now this is worse than hospital run by a quake.

Multan needs at least two more hospital like Nishtar and equal distribution of funds like lahore .

Once I was president of PMA and I asked secretary health that has ever visited Nishtar and reply was Big No . Then in my tenure of four years we requested so many time but he never visited .

Multan producing maximum revenue than upper Punjab . But it always deprived of his share.

Mubashir luqman showed the new block of ICU without any equipment. This project was funded by our nishtarian doctors living in USA. This project was requested by the principle and NANA gave almost $125,000. And it was supposed to be equipped by the government of Punjab. Now after seeing bad result of ICU now NANA decided that don’t give funds to Nishtar for buildings.

Now Shahbaz sharif gave laptops Instead of that , that money he should have given for ICU .

All those laptops were sold in the market.

Then once there was project of pediatric hospital which was shifted to lahore . Multan was given fund after many years of that lahore project.

I will request to Chief minister please give due share to Multan.

This horrible condition of Nishtar hospital is due to lack of funds over years.

The animal clinics/ hospitals are better than Nishtar hospital, in USA or other developed countries.

I once again appreciate Mubashar Luqman video of Nishtar hospital Multan .

If chief minister Shahbaz sharif sb and prime minister. Nawaz sharif sb come out of Lahore and give due share to Multan which gives maximum revenue to Punjab government.

I will really appreciate if the government change their policies for south punjab.

Prof.Riaz Bhutta

How to lose weight without Dieting

Posted June 23, 2013

  • Dietitian advice If someone is overweight or obese, then losing weight can reduce their insulin resistance and help them improve their blood glucose levels.

What’s the best way to lose weight
  1. The best diet plan includes three things:
    1. Making healthy food choices
    2. Eating regularly throughout the day to nourish your body
    3. Exercise to keep moving your body more.
  2. Healthy food choices will reduce your caloric intake..
  3. Eat regularly + Exercise = Help your body to burn calories.
  4. The goal is to take in fewer calories than you need, so that your body uses the extra fat on your body for energy.
  5. Ways to reduce calories
    1. Eat smaller servings.
    2. Reduce the amounts of high-fat foods like :
      1. Fried foods.
      2. Bacon.
      3. Pizza.
      4. Whole milk.
    3. Eat more :
      1. Fruits.
      2. Vegetables.
      3. At least five servings of these things per day.
    4. When you dish up your meal, fill half your plate with :
      1. Non-starchy vegetables (like tossed salad, broccoli, carrots, cauliflower, and cabbage)
    5. Twice a day, eat a food rich in protein :
      1. Meat.
      2. Poultry.
      3. Eggs.
      4. Cheese.
      5. Fish.
    6. Choose snacks that have no more than 100 to 150 calories.
    7. Drink water more frequently.
    8. Beverages that has zero calorie.
    9. Fruit juice only one cup a day.

Golden rules
  1. Eat when you are physically hungry, and only eat at those times.
  2. Stop eating and get up from the table when you are satisfied.
  3. Leave the table before you feel full.
  4. Chew every bite well, so that you’ll have to eat your food more slowly.

How to use more calories
  1. Eat at regular intervals throughout the day.
  2. Eat breakfast within an hour of getting up.
  3. Eat something in the middle of the day.
  4. Eat something in the evening.
  5. Do more structured exercise
  6. Do exercise at least five to seven times per week.
  7. Do exercise at least walking or biking for 30 to 45 minutes.
  8. Find ways to increase the amount of calories use during the activities of daily living e.g.
    1. Take the stairs more often.
    2. Park far off car away from the place you are going.
    3. Walk faster.
    4. Five-minute walking breaks at work.

  • Remember losing weight is not about following some new, special diet; it’s about balance, variety, and moderation.
  • By following above tips you may be able to lose weight or at least can control the weight increase.

(Modified from Emily Loghmani, MS, RD, LDN, CDE)


Posted June 19, 2013

  • Cardamom is latin world called as Amomum Villosum.
  • This belongs to Ginger family.

  1. This is medicinal herb , native to tropical china and vietnam.
  2. This not identical to that grow in Indo-Pakistan and Sri Lanka.


  1. It prevents indigestion.
  2. It helps to regularize intestinal movements ,and stool.
  3. Ayurvedic physicians use it for treating the ulcer and malaria.
  4. It is believed that Cardamom helps antituberculous treatment by streptomycin.
  5. Chinese physicians use it for urinary incontinence.
  6. This can be used as Tea.