Health Facts by Dr Pasindu

Low Glycemic Index Diet: The Ultimate Guide to Better Blood Sugar Control and Weight Loss Photo by Markus Winkler: What Is the Glycemic Index (GI)? The glycemic index (GI) is a ranking system (0-100) that measures how quickly carbohydrates in food raise blood sugar levels.  Foods are categorised as:   - Low GI (55 or less) : Slow digestion, gradual glucose release (e.g., most fruits, vegetables, legumes, whole grains)   - Medium GI (56-69) : Moderate blood sugar impact (e.g., sweet potatoes, corn, basmati rice)   - High GI (70+) : Rapid blood sugar spikes (e.g., white bread, sugary cereals, pastries)   When you eat high-GI foods, your pancreas releases insulin quickly to manage the glucose surge.  Over time, this can lead to insulin resistance, weight gain, and type 2 diabetes. A low-GI diet helps stabilise blood sugar, reducing these risks.   Top 5 Benefits of a Low Glycemic Index Diet 1. Better Diabetes Management Leading diabetes organizations rec...

Omega-3 Fatty Acids: The Essential Health Benefits and Best Food Sources  Photo by Hilal Yakar: What Are Omega-3 Fatty Acids? Omega-3 fatty acids are a crucial type of polyunsaturated fat that play a vital role in maintaining overall health. These essential fats consist of long carbon chains, with three main types being the focus of scientific research:   1. Alpha-linolenic acid (ALA) – Found primarily in plant-based foods   2. Eicosapentaenoic acid (EPA) – Mostly found in marine sources   3. Docosahexaenoic acid (DHA) – Critical for brain and eye health   ALA is considered an essential fatty acid because the body cannot produce it. Hence, it must be obtained through diet.  While the liver can convert small amounts of ALA into EPA and DHA, this process is inefficient. Therefore, consuming EPA and DHA directly from food or supplements is the best way to ensure adequate intake.   Best Food Sources of Omega-3s - Plant-based sources (ALA) : Flaxseeds, chia...

Top Antioxidant-Rich Foods for Better Health: Boost Immunity & Slow Aging Photo by Jane T D.: What Are Antioxidants and Why Are They Important?  Antioxidants are powerful compounds that play a crucial role in maintaining optimal health.  When our bodies metabolise oxygen, they produce unstable molecules called free radicals, which can damage cells, DNA, and proteins through oxidative stress. Over time, excessive oxidative stress can lead to chronic diseases like heart disease, liver disorders, cancer, and accelerated aging. Fortunately, antioxidants neutralise these harmful free radicals, protecting our cells and promoting overall well-being.  They are found in various nutrient-rich foods, including vitamins (A, C, E), minerals (zinc, copper, manganese), and plant-based compounds like flavonoids and carotenoids.   Best Antioxidant-Rich Foods for a Healthier Life A diet rich in antioxidant foods can help combat oxidative stress and enhance immunity. Here are the ...

Best treatment for wound dehiscence and how to prevent it?  Photo by Alexander Grey: Best treatment of wound dehiscence is a topic of great interest as wound dehiscence is one of the main complications that people face after a surgery.  Depending on the site of the surgery and the severity, treatment of wound dehiscence differs but the distress people undergo remains almost the same.   What is Wound Dehiscence?   Wound dehiscence occurs as a complication when you receive sutures from a surgery. The wound edges may reopen partially or fully due to the defects in the wound healing mechanism making a new wound.  Ultimate result is that wound will take a lot of time to heal causing you unnecessary trouble. Usually, you will notice this within one week after surgery as during this time, the wound healing process is still in early stages. There are two main aspects of wound dehiscence.  Superficial wound dehiscence is when the most superficial laye...

Best Abdominal Exercises Post-Hernia Surgery: A Safe Recovery Guide Photo by Andrej Klintsy: After hernia repair surgery , patients often wonder: When can I exercise again? What ab workouts are safe? While strengthening your core is important for preventing recurrence, doing the wrong exercises too soon can cause re-injury.   As a doctor facing these kinds of questions, I’ll guide you through:   ✔ When to start exercising after hernia surgery  ✔ The safest abdominal exercises for recovery ✔ Movements to avoid (they can re-open your incision!) ✔ A phased workout plan (weeks 1–12+) By following this doctor-approved ab workout plan, you’ll rebuild strength without compromising your healing. When Can You Start Ab Exercises After Hernia Surgery? General Timeline  Key rules: 1. Always follow your surgeon’s advice first! 2. Stop immediately if you feel pain at the incision site.  When can you start abs exercises after hernia surgery - General work out plan Phase 1: Gen...

Hernia Surgery: Types, Recovery, and Prevention – A Surgeon’s Guide Photo by cottonbro studio: A hernia occurs when an organ or fatty tissue pushes through a weak spot in the surrounding muscle or connective tissue.  Common types include inguinal (groin), umbilical (belly button), hiatal (upper stomach), and incisional (resulting from a surgical scar) hernias.  While some hernias cause minimal discomfort, others require hernia repair surgery to prevent serious complications like strangulation (loss of blood flow to the trapped tissue).   In this comprehensive guide, we’ll cover:   - Different types of hernia surgery (open vs. laparoscopic)   - Recovery timeline after hernia repair - How to prevent hernias from recurring   - Risks and success rates By the end, you’ll understand whether hernia surgery is right for you and how to ensure a smooth recovery.   What Is a Hernia and When Is Surgery Needed? A hernia doesn’t always require immediate surgery, bu...

Carpal Tunnel Surgery: When is it Necessary? Photo by Viktors Duks Today I want to talk to you about another common surgical ailment.  Carpal tunnel syndrome (CTS) is a common condition that causes pain, numbness, and tingling in the hand and arm. It occurs when the median nerve, which runs from the forearm into the palm, becomes compressed at the wrist.  While non-surgical treatments like braces, medications, and steroid injections often help, carpal tunnel surgery may be necessary in severe or persistent cases.   In this article, we’ll explore:   - What makes carpal tunnel surgery necessary - The different types of carpal tunnel release surgery   - Recovery time after carpal tunnel surgery - Risks and success rates   - Non-surgical alternatives   By the end, you’ll have a clear understanding of whether carpal tunnel release surgery is the right choice for you.   What Is Carpal Tunnel Syndrome? The carpal tunnel is a narrow passageway in the wris...