Yahoo! has been kind enough to sponsor employees annual health check up all these years and this year was no exception amidst global recession signs. Last week I had been to a diagnostic center for health check up, this gave me some good and bad news. The good news is that various test results showed that I have a healthy and normal limits with respect to various blood compositions. I managed to get cholesterol under control substantially compared to previous year numbers – thanks to my regular workouts! However, the bad news is that my ‘Triglycerides’ count is on the higher side. Me being a software guy, hardly have any idea on these biological terms.
After a number of tests in the morning, fixed an appointment with dietician and general physician for consultation towards the evening on the same day. Collected my lab report and had a pretty long discussion with dietician. Since I was the first person to get the appointment, she had all the time in the world to listen to my food habits and to suggest tweaks here and there based on my reports. Physician had very little to say since rest all reports suggested normal. One thing that is bothering me this year is the high count of triglycerides. After ‘Yahooing’ a bit on the mighty web, now I have all the details with respect to causes, control, prevention and treatment for the high Triglyceride count.
- Obesity and weight gain
- Prolonged psychological stress
- Long fasting
- Excessive intake of high calorie value like fat, alcohol, sugars, etc
- Eating too much refined carbohydrates such as white breads, starches, sugar, candy, honey and other similar foods high in sugar.
- Lack of physical activity, no exercise, sedentary lifestyle etc.,
- Type 2 diabetes and/or fluctuations in the blood sugar level.
Control and Prevention:
- Exercise regularly
- Lose weight, if you are overweight
- Improve control over diabetes
- Limit caffeine/alcohol intake
- Consume less food rich in saturated fats – Avoid coconut oil, palm oil, coffee whiteners and non-dairy creamers made with these oils, butter, cream, sour cream, whole milk, cheeses made from whole milk, etc.,
- Increase dietary fiber intake like brown rice, whole grains, lentils/legumes, beans, vegetables and fruits in place of regular food items.
- Use complex carbohydrates like whole breads, rice, potatoes and cereals.
In my case, I really don’t need to panic much and all that needs to be done is a bit of change in my food habits. We at home normally take rice in high quantities and non veg food atleast once a week. Apart from that I occassionally consume dry fruits and pea nuts. I just need to substitute these with more vegetables and fruits. Need to cut down predominantly on the oily items and sweets that I have been consuming for lunch at office 🙂 I am committed to bring this Triglyceride count to normal values pretty soon. If you are aware of better ways to bring it down, feel free to share.