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Sandeep Mall

@SandeepMall

Jan 8

Osteoporosis, a disease in which bones become weak and brittle, strikes four times as many older women as men, a disparity due in part to our loss of bone-protecting estrogen after menopause.

Dexa scan is a very low radiation 'Xray' that measures the density of calcium & other minerals in bones. It can detect osteoporosis before a dangerous fracture happens. It can also predict your risk for a future bone break

Dexa scan should be done by all post 50, specially woman. Every two years.The test will generate two scores. One compares your bone density to that of a healthy young adult.The second compares it to peers of the same age, gender. The higher your score, the denser your bones.

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Sandeep Mall

@SandeepMall

Nov 29, 2022

Are u obsessive planner or someone who prefers to take life as it comes. If I have a travel planned in April, my tickets will be booked now where as my son starts looking his hotel after he sits in a cab.I have mostly end up arriving 3 hrs before flights

The problem with so emotionally invested in planning for future is, though may prevent a missed flight, the rest of the time it tends to exacerbate the very anxiety it was supposed to allay. Even if everything turned out fine, there is a new anxiety instead -

Will the plane land in time for me to catch the connecting train. How far ahead I plan, I never get to relax in certainty that everything’s going to be the way I would like. The fuel behind worry is the internal demand to know in advance that things will turn out fine -

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Sandeep Mall

@SandeepMall

Nov 28, 2022

In 12 years of iPhone, few companies now rule the most precious wealth - time and attention. Every one is checking their phone. Getting 8 billion people addicted to same thing. Tremendous work Steve Jobs

What’s alarming is these giant companies persuade us to make wrong choices what to do with our time and therefore with our finite life. And we have far too little control over our attention. We all succumb to its temptations

It’s not simply that our devices distract us from more important matter but sabotage our capacity to want what we want to want.

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Sandeep Mall

@SandeepMall

Nov 23, 2022

Every second, someone age 65 or older suffers a fall, making it the No. 1 cause of injury-related death in this age group.The best way to protect yourself is to address the three main physical reasons that contribute to falls: weak stabilizer muscles,poor core strength & balance

You can check your fall risk with some simple tests. Place one foot in front of the other so the toes and heel touch (like how you would measure distance on the floor) and try to stand without losing your balance for up to a minute.

Another version is to walk heel-to-toe, like on a tightrope, for 20 steps. If you have trouble maintaining balance and stability with either of these, you should discuss it with your doctor.

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Sandeep Mall

@SandeepMall

Nov 22, 2022

Hacking Sleep #AThread

Create a sleep routine. Just like you can’t go from 0 to 100 first thing in the morning, you can’t do the reverse at night — going from “on” to “off” in a few minutes. Your body needs transition time and environmental cues to wind down.

Keep a regular schedule.
Our bodies like regularity. Try to go to bed and wake up at the same time every day and night.

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Sandeep Mall

@SandeepMall

Nov 20, 2022

We train. We learn. We get healthier and stronger.
Too much exercise, with too high an intensity, too often: We strain. We stress. We shut down. And break down.

Training too frequently and intensely- again, without prioritising recovery - means that stress never subsides. And I see so many of them on my timeline running long distance everyday.

If we “lift their hood” we might see:
Connective tissues are creaky and frayed.
More inflammation.
Feel-good brain chemicals and anabolic (building-up) hormones have gone down.
Catabolic (breaking-down) hormones such as cortisol have gone up.

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