Tag: fitness

From Empty Stomachs to Empowering Content: Support My Health & Blog Mission in 2024

I have never anticipated a new year as much as I have for the upcoming year 2024. There are multiple reasons for this excitement. One is a deeply personal reason that is very close to my heart. Another reason is that the blog will now shift its focus to include health, fitness, nutrition, and all aspects of physical well-being, in addition to the existing spiritual, political, religious, and psychological content, as well as my own poetry.

As always, I share my personal experiences, avoiding the mere compilation of articles through online searches. The content I create will be the outcome of numerous experiments, calorie and nutrient value calculations, product comparisons, and other insights derived solely from my personal experiences.

I had previously achieved great success in shaping and maintaining my health during the period between October 2021 and June 2022 while consistently going to the gym. However, everything changed after I had to relocate. I faced the challenge of finding a place to stay and securing a job to support myself, as I was now entirely on my own. Rebuilding my practical life from scratch, I struggled to obtain a somewhat stable job to provide for my basic needs.

The remainder of 2022 proved to be extremely challenging, as I found myself in precarious living situations, nearly facing homelessness. It was only in the beginning of 2023 that I settled in one place and began the slow process of recovery, eventually reaching the same energy levels and health that I had in the beginning of 2022.

Throughout this challenging period, many kind-hearted people supported me by offering donations. I sincerely hope, wish, and pray for their good health, happiness, wealth, and spiritual upliftment.

The job I currently hold requires me to work night shifts, making proper sleep and nutrition a challenge. This challenge becomes even more significant as I aim to restart my fitness routine and share helpful ideas with my readers. Despite these challenges, I have been working out in the gym and, in recent weeks, have rarely consumed food outside. I have developed a DIY meal preparation routine, often boiling water in an electric kettle and using it for preparing meals like rolled oats, pasta, and multigrain health mixes. I recently shared a blog post about a DIY meal replacement shake titled ‘Crafting the Ultimate DIY Meal Replacement Shake: Nutrient-Rich, Cost-Effective, and Customizable.’

When I return to my room in the early morning at around 5:30 AM, I have the option to buy take-away food from the bus station, but the prices are exorbitant during those early hours. Eating a regular breakfast at 5:30 AM also does not appeal to me. However, a healthy mix of oats and soya provides me with a nutritious meal. I also incorporate whey protein into my diet and occasionally buy bananas.

As I am passionate about sharing my fitness journey in 2024, I face new requirements and financial challenges. Donations from generous individuals have enabled me to join a gym, undergo medical tests, consult with doctors as needed, and purchase medicines for at least two weeks. I have also invested in acquiring items that help me prepare my own food. However, I still need further assistance to sustain these efforts until my blog gains enough visibility for me to earn from ads and affiliate programs.

Immediate expenses include purchasing the next set of medicines for the next two weeks or a month. Additionally, I am planning to upgrade my cooking setup with a small electric cooker, allowing me to boil vegetables and grains. This investment will alleviate concerns about food availability and prices. Without such an option, I used to go to bed on an empty stomach, waking up extremely hungry by 11 am, as restaurants typically start serving lunch only after 12:30 PM.

Another essential requirement is obtaining new fitting clothes. Having put on a considerable amount of weight last year, I now face challenges in finding clothes that fit well. With my ongoing efforts to reshape my body, I notice my pants becoming loose around the waist, and my shirts appearing too big. I am in need of appropriate clothing.

Now, let’s talk about your role: My dream of sharing my fitness journey, and also taking care of my own life, needs and health needs a bit of support. Your generous donations have already helped me with a gym membership, medical care, and essential cooking tools. But until my blog takes off, I’m in need of a little more assistance:

Any further donations received will be used to purchase medicines, cooking essentials, an electric cooker, a small table with a shelf, and new clothes. Your support is making a significant difference, and I am grateful for it. Anticipate more valuable content in the New Year.

Why support me, you ask? Your donation isn’t just about providing food and medicine; it fuels ongoing research, experiments, and content that aims to inspire and inform. Every contribution helps me continue on this journey and share my experiences with the world.

If my writing resonates with you, please consider making a donation https://shanmugamp.org/donate/. Together, let’s make 2024 a year of transformative growth! Thank you for being a part of this exciting journey.

Beta-Alanine: The Science-Backed Shortcut to Faster Muscle Growth

Beta-alanine is gaining popularity among strength and power athletes, bodybuilders and fitness enthusiasts globally as a key sports supplement. What makes it stand out is its special knack for boosting the buffering capacity within muscles, effectively reducing fatigue. Often found in pre-workout supplements, beta-alanine is also available on its own in powder form.

Now, is investing in beta-alanine supplements worth it, or is it just hype? Let’s delve into the science behind beta-alanine.

Muscle Energy Production & Lactic Acid Build Up

Before we get into beta-alanine, let’s grasp how muscles produce energy and why lactic acid builds up during workouts. Your muscles are powerhouses, but the way they generate energy varies based on your exercise routine.

  • In aerobic activities like walking or light jogging, muscles use oxygen to produce energy.
  • However, in high-intensity exercises such as sprinting, weight lifting, or HIIT, muscles generate energy anaerobically—without relying on oxygen. This occurs when oxygen delivery can’t keep pace with the energy demands.

During anaerobic energy production, lactic acid is produced as a byproduct, leading to a temporary condition known as muscle acidosis. This happens when lactic acid accumulates faster than your body can eliminate it, resulting in a more acidic muscle environment.

Here’s a breakdown of the process:

  1. High-Intensity Exercise: Muscles turn to anaerobic metabolism for energy during intense workouts, breaking down glucose into energy and producing lactic acid.
  2. Lactic Acid Buildup: When exercise intensity is exceptionally high or oxygen supply is restricted, lactic acid accumulates faster than it can be removed, causing muscle acidosis.
  3. Burning Sensation and Fatigue: The acidic environment disrupts normal muscle function, leading to the burning sensation and fatigue commonly felt during rigorous exercise.
  4. Recovery: After stopping exercise, your body gradually clears lactic acid through aerobic metabolism and other mechanisms.

Carnosine: The Buffer Against Fatigue

There is a way to reduce muscle fatigue and acid build-up. You just need to increase the level of something called carnosine, which is stored in the muscles.

But what is carnosine, and how does it contribute to muscle building and fitness?

Carnosine is a naturally occurring dipeptide composed of two amino acids, beta-alanine, and histidine. It plays a role in buffering the effects of lactic acid during high-intensity exercise, contributing to improved muscle performance and reducing muscle fatigue.

  1. Buffering Lactic Acid: Carnosine acts as a buffer in the muscles, helping to neutralize the acidic environment created by the accumulation of lactic acid during anaerobic metabolism.
  2. Reducing Fatigue: By mitigating the effects of lactic acid buildup, carnosine can help reduce the perception of muscle fatigue and the associated burning sensation.
  3. Enhancing Recovery: Carnosine’s role in buffering lactic acid extends to the post-exercise period, aiding in the restoration of normal muscle function and reducing the duration of muscle soreness.
  4. Optimizing Exercise Performance: Studies suggest that individuals with higher carnosine levels may experience better performance in activities involving short bursts of intense effort.

Building Carnosine: The Role of Beta-Alanine and Histidine

So now you know that you need two raw materials to make Carnosine: Beta-alanine and Histidine. Let’s introduce these crucial components.

Beta-alanine is a non-essential amino acid produced naturally in the body. Although available in some food sources, it’s insufficient for the benefits of Carnosine. Histidine, on the other hand, is an essential amino acid that must be obtained from food sources.

  • Beta-alanine Supplementation: Necessary for optimal carnosine production, as sufficient amounts can’t be obtained through food alone.
  • Histidine: Obtained from protein-rich foods, it is crucial for carnosine synthesis. No specific supplement is needed if a diverse protein-rich diet is maintained.

The body’s production of beta-alanine may not always be sufficient to meet the demands during high-intensity exercise or specific training regimens. Supplementing with beta-alanine ensures an additional and more concentrated supply, potentially enhancing its effectiveness in buffering lactic acid and improving exercise performance.


Caution: Before you try beta-alanine, be ready for a tingling sensation. It’s totally normal but can catch you off guard. This tingling, especially in your face and hands, is just your body reacting to the beta-alanine. It might feel weird, but it’s harmless and doesn’t last long—usually around 15-20 minutes. Some people get used to it over time, so start with a small dose and increase gradually. If the tingling bugs you or you’re unsure, talk to a doctor before making any changes to your beta-alanine routine. Better safe than sorry!

  • Recommended Dosage: 2–5 grams of beta-alanine daily, preferably with a meal.
  • Saturation Period: Once muscles are saturated with carnosine levels, beta-alanine supplementation before workouts may be discontinued. Saturation typically occurs within a few weeks.
  • Maintenance Dosage: After saturation, the daily dose can be split as needed, with no requirement to take it before exercising.

Which Beta-Alanine Brands or products to buy? – Amazon US and Amazon India

If you are in the US and want to purchase beta-alanine supplements from Amazon, consider the following options:

Now Sports offers beta-alanine in the form of 750 mg capsules to be taken 2-3 times a day. Since it is in capsule format, it is very convenient to carry and use when you are not at home.

Buy NOW Sports Nutrition Beta-Alanine 750 mg -120 Veg Capsules

If you prefer a powder, beta-alanine also comes in unflavored powdered form. Here is one from Primaforce:

Buy Primaforce Beta Alanine Powder Unflavored 200 Grams – Gluten Free Non-GMO Supplement for Men and Women – Supports Lean Muscle Gain and Aids Recovery

Most pre-workout shakes and powders include beta-alanine, along with other ingredients such as caffeine for focus, and l-citrulline or l-arginine for nitric oxide production and blood flow. Here is a product from Nitrosurge that includes all of these:

NITROSURGE Pre Workout Supplement – Nitric Oxide Booster and Powerful Preworkout Energy Powder – 30 Servings – Cotton Candy

Here are my suggestions for Indian readers:

Beta- alanine Powder:

Buy AS-IT-IS Nutrition Pure Beta-Alanine Powder from Amazon India

Here is a pre-work out powder from MuscleBlaze which includes beta-alanine and other ingredients.

Buy MuscleBlaze Pre Workout 200 Xtreme from Amazon India

I trust that you’ve discovered valuable insights in this post about beta-alanine. Your feedback is important, and I would love to hear more about your thoughts and personal experiences with this supplement. Whether you have questions, success stories, or additional tips to share, feel free to drop your comments below. Your input not only adds depth to our discussion but also contributes to a community of shared knowledge. Let’s continue this conversation and support each other on our fitness journeys!

What Is Included in a Whole-Body Medical Checkup? : A Quick Overview of Each Test

I use various medical apps for online medical consultations and purchasing medicines. I often receive ads offering discounts for a full-body checkup. Recently, I underwent tests such as liver function, blood glucose, CBC, CRP, lipid profile, Vitamin D3, thyroid, pulmonary function, and chest X-ray. Examining the reports and conducting research on the prescribed medication provided me with valuable insights.

While I haven’t undergone a full-body checkup yet, I am very curious about the tests’ contents. Being passionate about medical science, health and fitness, pharmacology, diet, and nutrition, I decided to delve deeper into this topic and share my knowledge with my readers.

In this article, I have compiled descriptions of various tests included in a whole-body checkup, explaining why they are conducted and the diseases they aim to diagnose. Since I plan to provide a quick overview, I haven’t included other details such as the procedures for these tests and the necessary preparations. Feel free to search for additional information as needed. Let’s delve into more detail about each test included in a whole-body checkup.

Haemogram Test:

Purpose: Evaluates the overall health of your blood.

Components: Includes measurements of red blood cells (RBCs), white blood cells (WBCs), hemoglobin, and platelets.

Significance: Identifies conditions like anemia, infections, and blood clotting disorders.

A Haemogram, often referred to as a complete blood test, is a comprehensive examination conducted on a small blood sample, providing valuable insights into one’s overall health. Consisting of two main components, Complete Blood Count (CBC) and Erythrocyte Sedimentation Rate (ESR), this test evaluates red blood cells, white blood cells, platelets, and detects inflammation in the body.

Essential information on hemoglobin levels, white blood cell and platelet counts, and specific red blood cell indices is obtained through the Haemogram. Automated complete blood counts go a step further, offering a “differential” that presents data on various subgroups of white blood cells. This test is instrumental in diagnosing conditions like anemia, hematological cancers, infections, acute hemorrhagic states, allergies, and immunodeficiencies. Moreover, it plays a crucial role in monitoring the side effects of medications, chemotherapy, and radiotherapy.

The Haemogram test’s primary advantage lies in its ability to identify even the slightest abnormalities in the bloodstream, providing essential details about underlying medical conditions.

Blood Sugar Test:

Purpose: Measures blood glucose levels.

Components: Fasting and postprandial (after eating) blood sugar levels.

Significance: Crucial for detecting diabetes or prediabetes, guiding lifestyle and treatment interventions.

A blood glucose test is a simple but crucial method for assessing the sugar levels in your blood. This can be done through a quick finger prick or a blood draw from your vein. Doctors often use this test to screen for Type 2 diabetes, a prevalent health condition. The sugar, known as glucose, in your blood primarily comes from the food and drinks you consume, serving as the main fuel for your body. Your blood acts as the carrier, delivering this glucose to all your cells and providing them with the energy they require.

Various processes in your body collaborate to maintain your blood glucose within a healthy range. Insulin, a hormone produced by your pancreas, plays a pivotal role in this process by regulating and sustaining a balanced blood sugar level. If your blood glucose levels are higher than the normal range, a condition known as hyperglycemia, it might indicate diabetes. Diabetes manifests when your pancreas fails to produce sufficient insulin or none at all, or when your body doesn’t respond adequately to insulin’s effects. This intricate interplay between glucose, insulin, and your body’s response is essential for understanding and managing your overall health.

Pulmonary Function Test:

Purpose: Assesses lung function.

Components: Measures lung capacity, airflow, and gas exchange.

Significance: Detects respiratory issues such as asthma, chronic bronchitis, or pulmonary fibrosis.

Pulmonary function tests (PFTs) are like health checkups for your lungs. These noninvasive tests help doctors understand how well your lungs are working. They measure things like the amount of air your lungs can hold, how fast you can breathe out, and other important details. PFTs are done using two methods: spirometry, where you blow into a device, and plethysmography, where you sit in a small box and do some tests.

These tests check for two types of lung problems: obstructive (trouble with air flowing out) and restrictive (issues with lung tissue or chest muscles expanding). The results help diagnose conditions like asthma, chronic bronchitis, or even problems caused by things like scoliosis or asbestos exposure.

PFTs are beneficial for various reasons. They are part of routine health checkups, required in specific work environments, and help diagnose allergies, infections, and chronic lung issues. Doctors also use them before surgeries or procedures involving the lungs and to see how well treatments are working

Lipid Profile:

Purpose: Evaluates cholesterol levels in the blood.

Components: Total cholesterol, HDL (high-density lipoprotein), LDL (low-density lipoprotein), and triglycerides.

Significance: Essential for assessing cardiovascular health and the risk of heart diseases.

The lipid profile test, also known as a lipid panel or cholesterol test, measures different types of lipids in the blood, including LDL (low-density lipoproteins), VLDL (very low-density lipoproteins), HDL (high-density lipoproteins), total cholesterol, and triglycerides. LDL is considered “bad cholesterol” as it forms plaques in the arteries, while HDL is known as “good cholesterol” for its role in clearing away bad cholesterol.

This test is crucial for assessing cardiovascular risk factors, as elevated cholesterol levels can indicate a higher risk of heart-related issues like atherosclerosis, hypertension, heart attack, or stroke. Since high cholesterol levels often show no visible symptoms, the lipid profile test serves as a screening tool to detect and monitor cholesterol levels early on, preventing adverse effects on cardiovascular health.The lipid panel is also used to diagnose conditions like fatty liver or pancreatitis, monitor the effectiveness of cholesterol-lowering medications, and track the progression of hyperlipidemia.

 Individuals who should undergo this test include those over 45 (males) or 50 (females), smokers, obese individuals, those with hypertension or diabetes, and those with a family history of early-onset heart disease. Regular testing, especially for individuals between 45 and 65 years, is recommended every 1–2 years, with annual tests after the age of 65.

Liver Profile:

Purpose: Examines liver function.

Components: Tests for enzymes (ALT, AST), bilirubin, and proteins produced by the liver.

Significance: Helps diagnose liver diseases, such as hepatitis or cirrhosis.

Liver function tests, also known as a liver panel, encompass a series of blood tests designed to assess the health of the liver by measuring various substances produced by this vital organ. 

Here is a break down of different enzymes your liver produces and their details:

Albumin and Total Protein:

  • Albumin, a liver-produced protein, and total protein are measured.
  • Albumin contributes to overall protein levels in the blood, crucial for bodily functions.

Enzymes:

  • ALP (Alkaline Phosphatase): Involved in bone and liver health.
  • ALT (Alanine Transaminase): Primarily found in the liver, crucial for liver function.
  • AST (Aspartate Aminotransferase): Present in the liver and other tissues, indicates potential damage.
  • GGT (Gamma-Glutamyl Transferase): Associated with liver and bile duct health.

Bilirubin:

  • Waste product from the breakdown of red blood cells.
  • Reflects the liver’s ability to process waste.

LDH (Lactate Dehydrogenase):

  • Enzyme found in various tissues, including the liver.
  • Serves as a general marker of tissue damage.

Prothrombin Time (PT):

  • Assesses blood clotting time.
  • Influenced by prothrombin, a liver-produced protein critical for blood clotting.

Liver function tests are an invaluable tool for identifying liver-related symptoms, assessing the severity of diagnosed liver diseases, monitoring disease progression, evaluating treatment efficacy, and detecting potential medication side effects. These tests are commonly included in comprehensive metabolic panels (CMPs) during routine check-ups to screen for various diseases, including liver conditions. Individuals with symptoms or at higher risk of liver damage may undergo regular testing to ensure early detection and appropriate management.

Thyroid Profile

Purpose: Checks thyroid gland function.

Components: TSH (thyroid-stimulating hormone), T3 (triiodothyronine), and T4 (thyroxine).

Significance: Aids in detecting thyroid disorders that affect metabolism and energy levels.

Thyroid tests are essential to check if your thyroid gland is working properly. This butterfly-shaped gland in your neck acts like a command center, producing hormones that control various body systems and energy usage. If you experience symptoms like fatigue, restlessness, or unexplained weight changes, a thyroid test might be necessary. It helps diagnose thyroid diseases such as hypothyroidism, hyperthyroidism, thyroiditis, Graves’ disease, and Hashimoto’s disease.

Also known as thyroid function tests or thyroid symptom tests, these blood tests measure hormones and antibodies in your blood. Different tests focus on various aspects:

  • TSH (Thyroid-Stimulating Hormone): This test measures the hormone produced by your pituitary gland, instructing your thyroid to make thyroid hormones (T3 and T4).
  • T3 (or Free T3): This measures the amount of triiodothyronine, one of the main hormones produced by your thyroid.
  • T4 (or Free T4): This measures the amount of thyroxine, another key hormone produced by your thyroid.
  • Thyroid Antibody Tests: These tests reveal the presence of thyroid antibodies in your blood, indicating potential autoimmune disorders like Graves’ disease or Hashimoto’s disease.

Thyroid tests are crucial for understanding your thyroid health and identifying any underlying conditions that might be affecting your well-being.

Vitamin Check:

Purpose: Assesses levels of essential vitamins.

Components: Includes vitamins like Vitamin D, B12, and folic acid.

Significance: Provides insights into nutritional status and potential vitamin deficiencies.

Vitamin tests are crucial for assessing the body’s vitamin levels, obtained from diet or supplements, to diagnose deficiencies and ensure proper bodily functions.

Common Types of Vitamin Tests:

  • Vitamin A, B12, D Tests: Key assessments for retinol, cobalamin, and 25-hydroxyvitamin D levels.

Additional Vitamin Tests:

  • Serum Folate Test: Detect folate deficiency, vital for preventing birth defects
  • Serum Calcium Test: Identify calcium deficiency, crucial for bone health
  • Serum Vitamin C Test: Assess vitamin C levels, important for immune function

Testing Procedures:

  • Blood Tests: Primary method measuring vitamin levels and absorption
  • Urine Tests: Indicate excretion levels, aiding in dosage adjustments
  • Hair Tests: Evaluate stored vitamin levels, providing insights into utilization

 Doctors may recommend vitamin tests for any of the following:

  • Symptoms of a Vitamin Deficiency: Address issues like fatigue, muscle weakness, and joint pain
  • History of Malabsorption or Nutrient Absorption Conditions: Consider testing for those with absorption challenges
  • Vegetarian or Vegan Diet: Ensure adequate nutrient intake
  • Eating Disorders: Monitor vitamin levels for those with irregular eating habits
  • Excessive Alcohol Consumption: Assess potential impact on vitamin levels
  • Chronic Stress: Understand stress-related effects on vitamin status
  • Family History of Certain Vitamin Deficiencies: Consider genetic factors influencing vitamin levels

Vitamin testing offers various benefits, including early deficiency detection, enhanced nutrient status, and personalized nutritional guidance. It monitors supplement effectiveness, identifies those requiring higher doses, and gauges treatment response. Moreover, it guides individuals on optimizing nutrient intake through dietary adjustments.

CT Calcium Score:

Purpose: Evaluates coronary artery calcium levels.

Components: Measures calcium deposits in coronary arteries.

Significance: Assesses the risk of coronary artery disease and potential heart attacks.

The Calcium Score Test plays a crucial role in helping healthcare providers make decisions about preventing heart attacks and strokes. It’s especially useful for people whose risk falls in the middle range, offering insights that guide treatment choices. This test involves a quick and painless CT scan to check for calcium in coronary arteries, which can indicate the presence of plaque that might lead to coronary artery disease.

The beauty of this test lies in its simplicity and noninvasiveness, allowing individuals to go back to their normal activities right after. However, it’s important to note that the test has some limitations—it can’t detect certain forms of coronary disease. Despite this, it serves as a valuable tool to complement the overall evaluation of heart attack or stroke risk.

The Calcium Score Test is particularly relevant for individuals aged 40 to 70 who have an increased risk of heart disease but no apparent symptoms. This includes those with a family history of heart disease, both current and former tobacco users, individuals with a history of high cholesterol, diabetes, or high blood pressure, those classified as overweight or obese, people leading sedentary lifestyles, and those with other nontraditional risk factors.

For individuals under 40 with a family history of familial hypercholesterolemia, considering the Calcium Score Test is a wise decision. While it provides crucial information, it’s important to view it as part of a comprehensive evaluation of cardiovascular health. This test contributes to the decision-making process regarding the need for statin treatment, offering a clearer picture of an individual’s heart health.

ECG (Electrocardiogram):

Purpose: Records the heart’s electrical activity.

Components: Graphical representation of heartbeats.

Significance: Identifies irregularities or abnormalities in the heart’s rhythm.

An electrocardiogram (ECG or EKG) stands as a painless and noninvasive diagnostic tool, instrumental in identifying various common heart issues. This invaluable test allows healthcare providers to discern irregular heart rhythms (arrhythmias), assess whether chest pain or a heart attack is due to blocked or narrowed arteries in the heart (coronary artery disease), determine if a previous heart attack has occurred, and evaluate the effectiveness of specific heart disease treatments, such as pacemakers.

If you’re experiencing any of the following signs and symptoms, your healthcare provider may recommend an ECG:

  • Chest Pain: To investigate the potential cardiac origins of chest pain.
  • Dizziness, Lightheadedness, or Confusion: When there are concerns about cardiovascular function affecting cognitive well-being.
  • Heart Palpitations: If you’re sensing abnormal heartbeats, rapid, or irregular pulses.
  • Shortness of Breath: To assess respiratory and cardiac coordination and function.
  • Weakness, Fatigue, or Decline in Exercise Tolerance: When there’s a need to evaluate overall cardiac performance and its impact on physical capacity.

By capturing the heart’s electrical activity through electrodes placed on the skin, an ECG provides valuable insights, aiding in the early detection and understanding of various heart conditions.

Chest X-ray:

Purpose: Provides an image of the chest.

Components: Visualizes the heart, lungs, and surrounding structures.

Significance: Detects conditions like pneumonia, lung tumors, or heart enlargement.

A chest X-ray is a diagnostic imaging test employing X-rays to visualize the internal structures and organs within your chest, providing valuable insights into the functionality of your lungs and heart. Changes in the lungs may signal certain heart problems or diseases affecting the heart and lungs’ structure.

This imaging procedure allows your healthcare provider to observe the size, shape, and location of various crucial elements, including the heart, lungs, bronchi, aorta, pulmonary arteries, mediastinum (middle chest area), and the bones of your chest. Although it utilizes a small amount of radiation, the chest X-ray creates detailed images that aid in the assessment of these vital areas.

Your healthcare provider might recommend a chest X-ray for several reasons, including:

Evaluation of Heart and Lung Function: To assess the working condition of the heart and lungs. Detection of an enlarged heart, potentially indicative of congenital heart defects or cardiomyopathy.

Identification of Pulmonary Issues: Confirmation or exclusion of pneumonia or other lung-related problems. Assessment of pleural effusion, the presence of fluid between the lungs and chest wall.

Exploration of Cardiovascular Conditions: Identification of abnormalities like aneurysms (ballooning of blood vessels) or calcification in heart valves or the aorta. Investigation of potential heart valve or aorta hardening.

Diagnosis of Bone-related Concerns: Detection of broken bones in the chest area.

Evaluation of Tumors or Cancer: Identification of tumors or cancerous growths in the chest region.

Assessment After Surgery or Physical Exam: Post-surgical evaluation of the chest and lungs. Inclusion as part of a comprehensive physical exam or before surgical procedures.

Monitoring Treatment Progress: Assessment of the effectiveness of ongoing treatments. Monitoring disease progression.

Verification of Internal Devices: Confirmation of the location of implanted pacemaker wires and other internal devices. Visualization of central venous catheters, endotracheal tubes, chest tubes, and nasogastric tubes.

Your healthcare provider may recommend a chest X-ray for other reasons specific to our medical condition and needs.

In conclusion, the array of tests discussed collectively contributes to a comprehensive health assessment, empowering healthcare professionals to pinpoint potential health issues and customize interventions for individual well-being.

I trust that this article has provided you with a quick overview of the tests typically included in a whole-body checkup. If you have personal experiences with these tests, or if they have played a crucial role in your diagnosis and treatment, please feel free to share your insights.

The PCFF Formula – How to Remember the Basic Nutrient Content of Any Diet or Food | Fruits, Oils, or Other Edibles

Hello, readers!

This post might be particularly interesting for fitness enthusiasts and individuals passionate about diet and nutrition.

I skipped the gym this afternoon due to poor sleep after my night shift. Instead, I opted for a heavy home workout and planned to catch a couple of hours of sleep afterward. I got a bit creative, combining cardio with light strength training, following a long-duration workout model that involves 1 or 2 reps of an exercise, walking 10 steps while holding 10 kg dumbbells, with 15 seconds to 1 minute rests as needed, and repeating. This workout can last up to an hour, with a 5-minute break every 15 minutes. It’s an excellent routine for burning more calories, increasing muscular endurance and grip strength, and improving overall shape.

After the session, I delved into researching the nutrient content of almond milk for my DIY meal replacement shakes project. I’ll publish an article about it after further research, which involves a bit of investment.

Although I won’t be using almond milk for this shake recipe, I wanted to understand its nutrients to compare it with my planned ingredient list, mainly consisting of unflavored supplements of major macronutrients and micronutrients like vitamins and minerals.

I gathered the essential information: Per serving, an 8-ounce (1 cup) portion of unsweetened almond milk provides 40 calories, 1 gram of protein, 3 grams of fat, 2 grams of carbohydrates, and 1 gram of fiber.

Since I need the same information for many other foods in my project, I devised a formula to quickly remember this information and decided to share it, hoping it might be useful for fellow fitness enthusiasts.

Image credit: Anna Pelzer

First, we need an acronym for the major macronutrients. I have a different plan for adding micronutrients, so this formula won’t be useful for that. The acronym is only to remember Protein, Carbohydrates, Fat, and Fiber. Let’s make it PCFF. This order of letters makes sense as protein and carbohydrates are present roughly in equal amounts in commercial meal replacement shakes, and some have higher protein content. We need small amounts of fat, especially omega-3 and omega-6 fatty acids, along with a small amount of fiber. Both are needed in very small amounts and both start with the letter F. I plan to include 5 grams of healthy fat and 2-3 grams of fiber. So, the last F stands for Fiber as it is in the order of higher to lower numbers.

We also need to include the overall calories. Here is the formula: c:PCFF(value). Using this formula, we can come up with an easy mnemonic technique. Replace the c and (value) like this: 40-PCFF 1231. But you need to remember the volume you are choosing. So making it easy, choose round numbers such as 10 ml, 100 ml, 1 tablespoon, etc., for the volume. It is convenient to choose a smaller volume so that the number of grams per nutrient does not exceed 9.

Note: The number 40 is not strictly necessary; you can derive the total calories using the PCFF information alone. Carbohydrates and protein both contribute 4 calories per gram, fat contributes 9 calories per gram, and soluble fiber contributes roughly 1-2 calories per gram. Therefore, (1 x 4) + (2 x 4) + (3 x 9) + (1 x 1) equals 4 + 8 + 27 + 1, resulting in 40. However, the inclusion of the number 40 is for convenience, eliminating the need for calculations each time

Once I have this formula fixed in my mind, I can just write this down somewhere: PCFF value for 8 Ounce of unsweetened Almond milk is 40-PCFF 1231. It will be easy to remember and decode whenever needed. You can use the same formula, but as I said, choose a smaller volume so that the weight of each nutrient doesn’t exceed 9 grams. Super easy, right?

By the way, almond milk seems to have some known health benefits, and we will discuss that in another article. If you want to buy it, you can search for almond milk on Amazon India here: Almond Milk Products in Amazon India.

For the US market, use this link: Almond Milk Products – Amazon US

Wait for my blog post with the recipe for the healthiest custom meal replacement shake. This is going to be way different and better from other recipes because I have been doing in-depth research about it. It is a huge project, and the article will be very long. So, I am also going to distribute it in the form of a free ebook, in pdf format. It requires some investment and some help from you. If you want to support this project, you can donate here: https://shanmugamp.org/donate/

Medication and Muscle Building: A Personal Journey and Warning for Fitness Enthusiasts

I recently wrote about my experience with finding the root cause of muscle spasms. I’m uncertain if my conclusion was correct because, despite taking Vitamin D3 tablets, I still experienced muscle cramps a couple of times. However, the pain was only present for a very short period and quickly vanished.

In any case, I made another interesting observation, particularly relevant to gym-goers, bodybuilders, and anyone passionate about muscle building and weight training. This insight could be quite valuable.

I’ve recently begun attending the gym and engaging in weight training for the past two weeks. I’ve been ensuring adequate protein intake and providing sufficient rest for muscle groups to recover. Additionally, I take creatine and whey protein as supplements.

At the start of 2022, I was in excellent shape, but for more than a year, I led a sedentary lifestyle and stopped exercising. During this period, I developed various health issues. I’m determined to regain my previous level of fitness and overall health. I view this as a powerful message from my body, signaling a need to prevent it from deteriorating rapidly and to take better care of it. Concurrently, I plan to share my insights on health and fitness, as it is one of my passions.

Anyway, I noticed an interesting observation. I experienced a lot of fatigue after going to the gym for the past couple of weeks. I felt as if my muscles hadn’t recovered enough. I suspected that one of the medicines that I had been taking could be the problem.

Recently a doctor who I consulted online prescribed a medicine for muscle spasms. It is a combination of two drugs: Etoricoxib and Thiocolchicoside.

Etoricoxib is a type of medicine called a selective cyclooxygenase-2 (COX-2) inhibitor, and it falls under the category of nonsteroidal anti-inflammatory drugs (NSAIDs). Its main job is to reduce the production of substances called prostaglandins, which are responsible for causing pain and inflammation. People often use Etoricoxib to find relief from conditions like osteoarthritis and rheumatoid arthritis. 

On the other hand, Thiocolchicoside is a muscle relaxant that comes from colchicine. This medicine affects the central nervous system, making gamma-aminobutyric acid (GABA) more active. This activity helps relax muscles, and Thiocolchicoside is commonly used to ease muscle spasms and stiffness, especially after strains and sprain.

I am very passionate about pharmacology. So, I did a lot of research about these medicines and was happily taking the pills for two weeks. But just today, I was shocked to learn the following information.

Etoricoxib (brand name Arcoxia) is a nonsteroidal anti-inflammatory drug (NSAID). While it’s effective in pain management and inflammation reduction, it can potentially interfere with muscle building in several ways:

  • Decreased protein synthesis: NSAIDs, including etoricoxib, can inhibit protein synthesis, which is crucial for muscle growth.
  • Increased muscle breakdown: They can also increase muscle protein breakdown, leading to a net loss of muscle tissue.
  • Impaired muscle repair: NSAIDs may impede the healing and repair process of muscle tissues after exercise.
  • Water retention: Etoricoxib can cause water retention, which can mask muscle gains and give a falsely inflated appearance.

The evidence regarding the potential interference of Thiocolchicoside (TCC) with muscle building is limited and inconclusive. While some studies suggest that TCC might have negative effects on muscle growth and recovery, others show minimal or no impact.

Here’s a breakdown of the current understanding:

Potential negative effects on muscle building:

  • Inhibition of protein synthesis: Some research indicates that TCC might decrease protein synthesis, which is essential for muscle growth.
  • Increased muscle breakdown: Similar to other muscle relaxants, TCC might potentially increase protein breakdown in muscle tissues.
  • Impaired muscle repair: TCC’s anti-inflammatory effects could potentially interfere with the natural muscle repair process after exercise.

So obviously, the medication that the doctor gave me was doing the opposite of what I wanted to do through my gym workout. The medication was preventing my muscle recovery and growth. As soon as I learned this,I put it away. Anyway, It didn’t make sense to use muscle relaxants or pain relievers if the underlying problem was Vitamin D deficiency or something else. Suppressing the pain doesn’t help with the underlying problem and doesn’t provide a permanent solution.

I wanted to share this so people who go to the gym are aware of this. If you are passionate about fitness, you need to know that one of the medications that you might be using could be stopping your progress.

Update: I came to know that the research about this is kind of conflicting. Etoricoxib is a COX inhibior. But COX (cyclooxygenase) activity is a critical component of muscular hypertrophy. While some suggest negative impacts on muscle strength while using NSAIDS, others indicate improvements with prolonged use. Despite the conflicting evidence, it’s wise to use NSAIDs cautiously for short-term pain relief, considering potential long-term side effects.