Fruits That Heal - Series 1 of 7

Corn : Lower cholesterol, Boost energy levels

Corn contains a type of dietary fiber called soluble fiber. Whenyou eat corn, this fiber binds with bile, a cholesterol-laden digestive fluid produced by the liver. Since soluble fiber is not readily absorbed by the body, it passes out of the body, taking cholesterol with it.

We all heard a lot about how oat and wheat bran can lowercholesterol. Corn bran is in the same league. In a study at Illinois StateUniversity in Normal, researchers put 290 men with high cholesterol on low-fat diets. After two weeks on the diet, some of the men were each given 20 grams ( almost ½ tablespoon) of corn bran a day, while others received similar amount of wheat bran. During the six-week study, those on the corn bran plan had a drop in cholesterol of more than 5 % and about 13% drop in triglycerides, blood fats that in large amounts can contribute to heart disease. Those who were given wheat bran showed no change beyond the initial drop caused by being on a low-fat diet. 

The beauty of corn is that it provides a lot of energy while delivering a small amount of calories. Corn is an excellent source of thiamin, a B vitamin that's essential for converting food to energy. An ear of corn provides 0.2milligram of thiamin, 13 % of Daily Value. 

And since fresh sweetcorn consists primarily of simple and complex carbohydrates, it's  a superb energy source. It fulfills our energy needs without providing us with substantial amount of fat. What little fats there are in corn are the polyunsaturated and monounsaturated kinds, which are far healthier than the saturated fats. 

Not all corn is created equal. Whereas yellow corn has more than 2 grams of fiber per serving, white corn more than doubles that, with a bit more than 4 grams per ear. When you buy corn, look for ears that have full, plump kernels and purchase it at the optimum stage of maturity. Under those conditions, the level of nutrients is higher. 

Ways to Stop Overeating - Part 2

• Share your feelings — sad, bad or otherwise — with family or friends.

• Seek support from others trying to lose weight — family, friends or online buddies. They're there to help, and want to see you succeed.

• Look to calming alternatives if stress is your trigger. Anything from deep breathing to yoga to arts and crafts could help. And don't forget: Exercise is a great tranquillizer. (It also reduces your appetite!)

• Count to ten. Is overeating your way of coping with anger? Consider other ways of dealing with negative emotions, such as learning assertiveness techniques.

• Find other ways to fill the void. If you typically overeat when you're looking for emotional nourishment; stop. Feed your spirit by caring for yourself as well as you can during times when you feel unloved, under-appreciated or unworthy. Be your own biggest fan and try to focus on your successes, not to the occasional lapse. 

• Be patient and forgiving of yourself. Long-established complex habits won't change overnight.

• Avoid all-or-nothing thinking, such as "I've already blown my weight loss plan, I might as well finish off the box." Accept that you may go off the rails from time to time. So you've lost six pounds and regained three? It's important to congratulate yourself for the pounds that you lost. You're doing a great job!

Concluded

Ways to Stop Overeating - Part 1

People who overeat often feel out of control and disgusted with themselves. It becomes a vicious cycle, leading to low self-esteem and even more eating.

Here are some tips for winning the battle:

• Take it slow. Crash dieting is more likely to end in losing control than a slow, steady loss of a pound or two each week. 

• Don't cheat yourself! Eat a sensible amount of food each day. 

• Allow occasional treats. If you don't totally cut out "forbidden" foods (such as those donuts that you love), you're more likely to stay on track, because deprivation often leads to overeating. Opt for low-fat versions of favorite foods. 

• Reward yourself for every win — how about a bath or a walk just to enjoy a sunset rather than a reward consisting of junk food.

• Plan ahead to stay in control. Facing a big test or other ordeal that you fear will send you straight to the cookie jar? Try to keep healthy snacks around to nibble on instead, and exercise to offset your munching — and calm you down, too!

To Be Continued....

Keep Your Skin Healthy - 5 Easy Steps !!

The majority of things really worth doing require more than one step to accomplish. Projects that happen to be any amount of complex take time, preparation and sticking with it through a number of phases over extended time periods.

All that is also true about anything like determining to help your skin stay healthy. This is the way you could accomplish that in only 5 simple steps.

Step 1. When outdoors, use an adequate sunscreen or sunblock. This is very important because it will keep the destructive UV rays of the sun from your skin. In the event you decide not do this step, your skin can be irreparably damaged and susceptible to skin cancer.

Step 2. Take Vitamin C on a regular basis. This can be a really important step that will need your full attention and concentration. You have to do it this way: Vitamin C is good for various aspects of your body's health but it is very useful for reducing and eliminating spots from your skin. The reason you need this is

Step 3. Cleanse your face daily, as this is vital for a healthy skin. What we are doing here is to also make sure to rid you of the grime and dirt of the day before going to bed at night. Additionally, it is to this end that you must also use a good toner to close the pores of your skin; you must wash your face thoroughly every morning.

Step 4. Smoke is bad both for your skin and your hair, so avoid smoke filled rooms as much as you possibly can. Just to clarify and explain that somewhat, remember that you are seriously damaging your skin and your health, if you smoke. Bear that in mind when it comes to all aspects of your Skincare.

Step 5. Use only all natural skin care products on your skin and face whenever possible. This I recommended for you, but you decide whether you do or not. Many of the available products contain quite harmful ingredients. An additional suggestion to develop a useful Skincare regime, is to try and check out various natural skin care products and recipes for your skin.

Finally, if you have followed the above mentioned tips closely, you are going to succeed and may then enjoy the fruits of this success! You can be a little bit proud of yourself and self-satisfied! You set out to realize your main goal and you simply succeeded! Now enjoy it!

Acne Tips for Better Health

 

In search for acne tips, we hear a lot about diet. We all know that food can make a difference when it comes to your health. Eat nothing but salt and sugar and even if you don't get acne, you won't lead a very healthy life. Eat a diet high in fiber, lean protein, and fruits and vegetables, and your body will treat you much more kindly.

 

So what does that mean for acne?

 

Acne and diet

 

We already know that a healthy diet can have a profound effect on acne. However, there's even more hope. If you've been eating a healthy diet and still suffer from acne, there are a few more tricks you can try to avoid using acne products -- or worse still, spending a bunch of money to find acne products that don't work.

Acne tips: Acne and Diet

 

1. Watch your blood sugar

 

Monitoring your blood sugar levels can be as effective for acne sufferers as it is for diabetics. Of course, you don't have to run out and buy needles or blood sugar monitors, you just have to follow a couple of common sense tips.

 

-Eat three meals a day. Dieters often hear that six meals a day are better, but studies are starting to show that three square meals a day plus snacks to keep your blood sugar levels up is a better approach.

 

-That said, make sure you do snack throughout the day. Small snacks prevent your blood sugar levels from fluctuating too much, which can have a negative impact on your body chemistry.

 

-Choose high protein snacks and structure your meals around lean protein rather than carbohydrates. When you're really hungry, you'll find you crave carbs because they provide a quick energy burst by raising your blood sugar -- which just as quickly plummets. Eating high protein snacks can prevent the fall.

 

2. Choose organic and natural foods more often

 

Although studies are sketchy on this, most people agree that the additives, sprays, and chemicals we dump into our food can't possibly be doing us any good. Choosing naturally grown and organic foods is a good way to make sure you're not taking in any weird chemicals that might cause your body to react badly and create acne. Also, it's better for you and the environment!

 

That means that, when possible, you should choose organic fruits and vegetables, along with grain fed meat. That's especially true for beef. Red meat has gotten a bad rap, but if you choose very lean, grain fed beef, you can get a good dose of omega 3s and lean protein.

 

There is no acne free diet, but eating naturally and keeping your blood sugar levels steady can help make a difference. As with all acne tips, figure out what works for you and go from there.

 

Low Calorie Snack Ideas - Part 3

Low-Calorie Snack Idea #11: Blend a fruit smoothie.

Combine half of a chopped banana, ¾ cup nonfat plain yogourt, and a non-nutritive sweetener, and blend until smooth.

Low-Calorie Snack Idea #12: Freeze grapes and peeled bananas.

Seal them in a sandwich bag and throw it into the freezer. Once frozen, they’re a refreshing and healthy treat. You can eat 20 red seedless grapes and still consume only 100 calories.

Low-Calorie Snack Idea #13: Eat an apple — and the skin.

An apple with the skin contains about 3 grams of fiber. The skin packs a double whammy, carrying healthy soluble fiber that helps to lower cholesterol and prevent heart disease and antioxidants that fight free radicals and lower the risk of diabetes complications.

Low-Calorie Snack Idea #14: Try low-fat string cheese.

Each one contains only 80 calories. These are one of the few portable goodies rich in sugar-steadying protein.

Low-Calorie Snack Idea #15: Have your chocolate 'bar' frozen.

By that we mean enjoy a frozen fudge pop. They taste delightfully chocolatey but contain only about 100 calories.

Concluded

Low Calorie Snack Ideas - Part 2

Low-Calorie Snack Idea #5: Pour a handful of nuts.

Almonds, walnuts, pecans, peanuts, and cashews contain the healthy monounsaturated fats that lower cholesterol and reduce the risk of heart disease. And because they’re packed with protein and “good” fat, they won’t raise blood sugar as much as crackers or pretzels do. Because many nuts are high in calories (almonds are the lowest), stick to an amount that will fit in the palm of your hand.

Low-Calorie Snack Idea #6: Have a few whole-grain crackers with peanut butter.

You’ll eat more protein and fewer carbs than if you have a bigger pile of crackers with no peanut butter, and your blood sugar won’t rise as much.

Low-Calorie Snack Idea #7: Snack on raw veggies.

Get in an extra serving of vegetables by nibbling on cherry tomatoes, carrots, red and green peppers, cucumbers, broccoli crowns, and cauliflower. Eat them plain or dip them into nonfat yogurt, a light salad dressing, or hummus (stick with 1 to 2 tablespoons’ worth).

Low-Calorie Snack Idea #8: Spread some black bean salsa over eggplant slices.

The salsa has only about 15 grams of carbs, 80 calories, and 1 gram of fat.

Low-Calorie Snack Idea #9: Sip a small cup of vegetable soup.

Cook non-starchy vegetables such as spinach, onion, celery, green beans, and squash in some vegetable or chicken stock. It’s filling, full of veggies, and low in carbs.

Low-Calorie Snack Idea #10: Indulge in a few decadent bites.

Have a snack of three dried apricots, a small piece of dark chocolate (about the size of a square of baking chocolate), and three walnuts or almonds, suggests Vicki Saunders, RD, who teaches nutrition education programs at St. Helena Hospital in Napa Valley, California. Savour every nibble!

To Be Continued.....

Low Calorie Snack Ideas - Part 1

Low-Calorie Snack Idea #1: Keep your snacks to 150 calories or less.

The danger of snacks is that they can become more like extra meals if you go overboard. First, make sure you’re truly hungry — and not just bored or stressed or craving chocolate — before reaching for a snack. Then limit yourself to 150 calories per snack. This will help keep your snacking “honest.” After all, it’s hard to find a chocolate bar with only 150 calories. And if you’re hankering for a chocolate bar, but a healthier snack doesn’t appeal, you’re probably not truly hungry.

Low-Calorie Snack Idea #2: Beware of low-fat snacks.

Studies show that people tend to eat about 28 percent more of a snack when it’s low-fat because they think they’re saving on calories. But low-fat snacks such as cookies only have about 11 percent fewer calories than their full-fat counterparts. Stick to the same amount you’d eat if you thought the snack was full-fat.

Low-Calorie Snack Idea #3: Plate your snacks.

Eat straight out of the bag and you’re guaranteed to eat more, whether it’s chips, pretzels, or cookies. Instead, put a small portion on a plate, seal up the bag and put it away, then sit down and enjoy your snack.

Low-Calorie Snack Idea #4: Grab the whole bag.

A single serving bag, that is. You’re much more likely to stop after one serving if you don’t have to measure it out yourself. If paying more for extra packaging that will eventually clog landfills bothers you, separate your snacks yourself into reusable single-serving containers when you get home from the grocery store so they’re ready to grab when you’re ready to eat them.

To Be Continued ....

Home Remedies for Puffy Eyes - Part 2

From the Home Remedies Sink

Cold water. Eyes seem to puff up on workday mornings when you have 30 minutes to get ready. There's no time to luxuriate with tea bags and cucumber slices --but don't despair. Cold water will work in a pinch. Rise and shine, and rinse your face with several splashes of cold water. This may be a rude awakening, but the coldness will constrict blood vessels and reduce swelling. Plus, it only takes ten seconds. Repeat throughout the day if possible.

Drinking water. Water is the saving grace when it comes to reducing eye puffiness. Be sure you drink at least eight 8-ounce glasses of water each day, and don't substitute sodas, coffees, or sugary drinks. When the body is dehydrated, it acts much like a camel, storing water for the long haul across the desert. Instead of a camel's hump, you'll develop water reserves around the eyeballs. By keeping yourself adequately hydrated, the body isn't put into survival mode and won't puff up in all the wrong places.

From the Home Remedies Spice Rack

Salt. Jumbo fries, pepperoni pizza, and other salt-intense foods can cause puffy eyes. However, salt by itself does the eyes good. Get rid of the puffy eyes by mixing 1/2 teaspoon salt into 1 quart warm water. Dip cotton balls or facial pads into the solution, then lie down and apply pads to the eyelids. Rest in this position for at least ten minutes while keeping the pads in place. You'll arise with deflated eyes.

Do Remember

Enjoy a light self-massage, which can help relieve puffy eyes. Close your eyes and gently press your ring finger underneath one eye, moving in an arc shape from the inside corner to the outside corner. Massage 10 to 15 times. Then repeat on the other eye. This is a great massage to do before jumping out of bed.

Use two pillows to keep your head elevated while sleeping. Fluid won't accumulate underneath the eyes.

DON'T vigorously rub your eyeballs in the morning. Avoid touching them throughout the day.

Watch what you wear. Do your eyes puff up midday? For women, beauty products may be the culprit. Many fingernail polishes, hair sprays, and makeup contain formaldehyde, which can cause eyes to swell. Luckily, the fashion industry is wising up and new formaldehyde-free beauty products are hitting the shelves. Use the process of elimination, avoiding each product for one to two weeks, to determine which is causing the blow-up.

Give your eyes a break! For every hour you are on the computer, take a five- to ten-minute rest. Stare out the window, close your eyes and meditate, or stroll to the water cooler. While working on the computer, try to look away every few minutes.

Keep your bedroom free from dust, pollen, and animal dander. Remove all dust-collecting objects, wash sheets once a week in very hot water, cover the mattress and pillows with dust-mite protective coverings, and bar pets from the bed. During pollen season, wash your hair before hitting the pillow, and use air conditioning instead of opening the window.

Use hypoallergenic soaps and fragrance- and color-free detergen.

Concluded

Warning : The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE and should not be treated as a substitute for the medical advice of your own doctor.

Home Remedies for Puffy Eyes - Part 1

PUFFY EYES

Do you wake up looking as if you cried all night? Are your eyes so swollen when you come home from work that your significant other thinks you spent the day at the pub instead? Swollen, red eyes can make life miserable, not to mention cause others to misinterpret your lifestyle. A little insight, however, can help determine the cause of marshmallow eyes, and the home remedies outlined in this article make them very simple to treat.

Reducing Swelling

A diet dominated by salty foods or allergies and chronic sinusitis are two common reasons for eye puffiness. Often, what you can't see can bother you. Irritants and chemicals found in makeup, perfumes, and detergents can have inflammatory effects on eyes. And eyes definitely don't take kindly to today's computer-focused workplace; they rebel with redness.

Puffy eyes are only a temporary problem for most people. Many cases can be cured by simple home remedies and/or by eliminating substances that may cause swelling. Some helpful tips are available in the next section.

Home Remedy Treatments for Puffy Eyes

The home remedies found below, are easy to locate and will relieve you from some of the discomfort caused by puffy eyes.

From the Home Remedies Cupboard

Tea. Green tea or black? Both work well to soothe puffy, irritated eyes. The difference? Not much. Caffeinated teas help constrict blood vessels and reduce swelling, while herbal teas (especially chamomile) contain anti-irritants that soothe redness and inflammation. Steep 2 bags of your choice of tea in hot water for three to five minutes. Let cool until the bags are comfortably warm to the touch. Lie down, close your eyes, and place a tea bag over each eye; then cover with a soft cloth. During hot months, put the cooked tea bags in the refrigerator and apply to eyes when needed for a refreshing, eye-opening experience.

From the Home Remedies Drawer

Spoons. Teaspoon-size spoons are just the right utensils for temporarily helping your eyes reduce to normal proportions. Place 4 or 6 spoons in the refrigerator. When you need to deflate those eyeballs, lie down, close your eyes, and place one spoon (curved side down) on each eye. As the spoon warms, replace it with a cold one from the fridge.

From the Home Remedies Refrigerator

Cucumbers. From the vegetable bin comes the well-known cucumber remedy. Cucumbers aren't only deliciously cool and soothing to the touch, but their astringent properties cause blood vessels to constrict. Lean your head back, rest a slice on each closed eye, and relax for five to ten minutes while the cukes cure your puffiness.

Egg whites. Call this kitchen cure a souffle for the face. Whip up 1 or 2 egg whites until stiff, and apply with a brush or soft cloth underneath your eyes. The skin will feel tighter and look less like puff pastry.

Potato. The common potato also pampers puffy eyes. Tubers are tried and true in European folk medicine as a means to soothe painful joints, headaches, and other inflammatory conditions. Potato starch acts as an anti-inflammatory agent to ease irritated eyes. Start by pretending you're making hash browns. Peel one potato, then wash and dry it. Grate the potato as fine as possible, then instead of frying it up with butter, place the pulp in a clean cloth and fold to make a poultice. Place the poultice on your eyelids for 15 minutes.

To Be Continued ....

Warning : The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE and should not be treated as a substitute for the medical advice of your own doctor.

Take Steps Everyday To Live A Safe & Healthy Life !! - Part 3

Read food labels. See how much fat, cholesterol, sodium, sugar, protein, and other ingredients are in the product. Note what the serving size is to make sure you don't eat more calories than you think you are getting. 

Check your skin and body regularly for lumps, rashes, sores, discolorations, limitations, and other changes. Do check during and after bathing.

Take note of other changes such as those related to urine or bowel habits, thirst, hunger, fatigue, discharge, vision and weight. if you find or experience anything suspicious, see your doctor.

Keep track of your numbers for blood pressure, blood sugar, cholesterol, body mass index (BMI), and more. These numbers can provide a glimpse of your heath status and risk for certain diseases and conditions, including heart disease, diabetes and obesity, and more.

Be sure to ask your doctor what tests you need and how often. if your numbers are too high or too low, he / she can make recommendations to help you to get them to a healthier range.

To Be Continued....

Take Steps Everyday To Live A Safe & Healthy Life !! - Part 2

Manage Stress. Balance work, home and play. Get support from family and friends. Stay positive. Take time to relax. Get 7-9 hours of sleep each night. make sure kids get mote, based on their age.




Protect your skin. Wear sunscreen, seek shade, and cover up to help lower your risk for sunburn and skin cancer.




Buckle Up. Lower the risk for motor vehicle-related injuries. Make sure everyone is properly restrained in safety seats or safety belts.




When playing active sports or riding a motorcycle or bike, make sure you and your family wear protective gear, such as helmets, wrist guards and knee and elbow pads.




Protect your hearing. Noise-induced hearing loss is one of the most common occupational diseases and the second most self-reported occupational illness or injury. use hearing protectors such as ear plugs when you can't lower noise to a safe level.





To Be Continued...

Take Steps Everyday To Live A Safe & Healthy Life !! - Part 1

Eat healthy. have a variety of fruits, vegetables, and whole grains everyday. limit foods and drinks high in calories, sugar, salt, fat and alcohol. 

Eat a balanced diet to help keep a healthy weight.

Be active for at least 2/5 hours a week. include activities that raise your breathing and heart rates and that strengthens your muscles.

Help kids and teens be active for at least 1 hour a day. 

Include activities that raise their breathing and heart rates and then strengthen their muscles and bones.

Wash hands to stop the spread of germs. 

Avoid smoking and breathing other people's smoke.

Do You Have an Athletic Heart ? - Part 2

Facts :

Athletic heart syndrome is not uncommon

Abnormal ECG and abnormal echo cardiography in an athlete should alert us about AHS.

Employment, marriage and day-to-day life are absolutely not a problem with AHS

High-level athletes should have a periodic check for AHS.

If detected early, the training programme can be modified.

After stopping of high-level activity, a majority of the changes due to AHS can get reversed in a period of months or years.

AHS is not a famial  or genetically transmitted condition

Awareness about AHS will oversome the fear psychosis caused by abnormalities in cardiac investigations.

Concluded

Source : TOI

Do You Have an Athletic Heart ? - Part 1

Athletic Heart Syndrome (AHS)

Excessive exercise can put you at risk of athletic heart syndrome. protect the heart from stress of strenuous physical training.

Regular moderate exercise is of paramount importance to good health - for prevention of heart attacks, strokes, for better management of diabetes, hypertension, osteoporosis, sexual performances - but the flip side of excessive exercise training is athletic heart syndrome (AHS)

Causes :

AHS occurs due to hypertrophy of the heart muscle. Typically it is described as increased heart muscle mass, increased chamber dimensions and wall thickness. Generally, AHS is a far more efficient heart than a normal heart. It is accompanied by slow heart rate. The heart muscle hypertrophy is the same as seen in biceps or arm muscles after continued weight training. The muscle fibres of the heart increase in length, diameter and number with prolonged endurance training like long-distance running, dancing and sports. The muscles become thickened by pressure overloads like weight training, rowing, etc. These changes in heart have to be differentiated from pathological hypertrophy of the heart muscle.

Diagnosis :

Most athletes with AHS have no symptoms at all. It gets diagnosed by an abnormal ECG, X-ray and echocardiography. Most tests get normalised after some years of stopping the exercise. high-level training athletes should be aware of AHS. If breathlessness, graying (syncope), chest pains occur, they should be evaluated. AHS should not be a cause of concern to any employment. After cessation of athletic activity, most heart-related changes will regress to normal, over a period of months.

To Be Continued...

Source : TOI

Sit Up Straight !!

CORRECTING BAD POSTURE

Whether we are standing, sitting or lying down, gravity exerts a force on our joints, ligaments and muscles. Good posture entails distributing the force of gravity through our body so no one structure is over-stressed. bad posture can result from injuries, inactivity, lack of certain vitamins and minerals, hormone levels, bad sleeping habits, genetics and repetitive stress on areas in or leading to back or congenital shaping of the spine. it can be corrected with a combination of diet and exercise. you need to be aware of your movements - the way you sit, stand and lie in bed. Using a back support cushion may help when you are sitting for long periods or while you are driving. Taking frequent breaks to move around and stretch may also help.

EXERCISES 

Pilates improves mental and physical well-being, increases flexibility, endurance levels and strengthens muscles through controlled movements done as mat exercises or with equipment to tone and strengthen the body.

A person who practices yoga goes through a series of specific poses while controlling his or her breathing. There are several different positions that help improve posture.

Raise both arms straight up, alongside your ears. Bend your forearms toward shoulders to touch your shoulder blades. repeat this 10 times with both arms.

Stand straight and raise both arms out to your sides at shoulder length. Hold till you slowly count till 10. Slowly lower arms to sides, counting ten as you lower. Gently raise arms back to shoulder height, counting to ten as you raise arms. repeat this 10 times.

Stretching can greatly help you if you spend long hours behind a desk. Stretch your head in all four directions over your shoulders  and gently massage your neck.

Source : TOI

Epilepsy - Don't Ignore Convulsive Bodily Movements - Part 2

If you see someone having a convulsion ....

Do's 

Keep calm. help the patient lie down. Remove glasses if any and loosen tight clothing ( ties, top, collar button).

Turn the patient on to the side so that no saliva collects in throat.

Remove hard objects around which may hurt the patient.

Keep something soft under the head.

Don'ts 

Don't crowd around the patient. Allow free circulation of air.

Don't force anything between the patient's teeth

Don't restrain convulsing limbs.

Don't offer anything to eat or drink till patient is fully conscious.

Call a doctor or ambulance only if :

The patient is injured or convulsions last more than 10 minutes or he /  she repeatedly has convulsions.

The patient is unconscious for a long time

The patient has difficulty breathing even after a convulsion is over.

Concluded

Courtesy : Dr.Girish Nair, Fortis Hospital