Prevention of coronary artery disease by quitting smoking

Posted on by skjha196

All of us know that smoking is injurious to health, still, people are doing it. Smoking is the major and avoidable cause of premature death and ill-health in the world. About 30% of the smoking-related deaths are due to coronary heart disease and smoking is responsible for about 20% of all deaths from CHD.

Why is smoking risky?

Tobacco smoke is a dangerous cocktail of over 4000 thousand chemicals, 60 of which are carcinogens. Nicotine, carbon monoxide and tar are the poisons. Nicotine is a highly addictive toxic substance. Nicotine damages the heart in the following ways:

1) stimulates the sympathetic nervous system and causes the body to release more stress hormones like adrenaline, which increases the heart rate and blood pressure.

2) the heartbeat can become irregular

3) induces spasms in the coronaries, damages the endothelial lining, and promotes the formation and progression of atherosclerosis.

4) can trigger a major ischemic event

5) increases the stickiness of platelets and fibrinogen levels and promotes clot formation.

Carbon monoxide enters the bloodstream and binds to the haemoglobin reducing the oxygen-carrying capacity of the blood.

It is important to note that apart from the smoker the people around(passive smokers) especially the family members who are exposed repeatedly to the smoke are also at great risk. Since passive smokers inhale the smoke that is not filtered the toxic effects are said to be much more in them.

Why do people start smoking

Smoking is a learned behaviour. Studies have shown that children at a young age are aware of smoking because of the publicity it receives in the various media. Smoking starts commonly in the adolescents age or young adults and can be due to:

1) peer group pressure

2) a desire to rebel- the act of defiance

3) out of curiosity and suggestibility.

Why do people continue to smoke?

Many people continue to smoke though they are aware of the health risks. The reasons are for this behaviour could be:

1) the serious ill effects are not seen immediately and smokers feel that no damage is being done to them and hence continue to smoke.

2) protection by denial — smokers falsely try to protect themselves by thinking that nothing will happen to them or feeling that they can give up anytime.

3) highly addictive nature of nicotine – the dependence can be physical/chemical/psychological/ emotional. It can be a learned behaviour becoming an automatic habit.

4) smokers feel that they are getting benefits like enjoyment, relaxation, concentration, weight control, and mood control by smoking.

5) fear of failure to quit

How do help smokers to quit?

Doctors and other health professionals have the highest credibility to persuade and help smokers to quit. It is helpful to know the target groups who can quit smoking relatively easily so that they can be identified and helped to quit.

1) adolescents and teenagers

2) pregnant women

3) people who have recently become parents or grandparents

4) adults with established smoking-related diseases

5) adults who seem to be aware of the health risks.

Health professionals must be explained that the so-called benefits of quitting smoking can be easily in a healthier way through meditation, stress management, exercise getting more involved in the family. The relaxation a cigarette gives is nothing but a dangerous addiction to nicotine. Apart from the long term health benefits( reduced risk of CHD, lung cancer and other smoking-related diseases) that quitting gives the short term benefits like the food tasting better, breathing becoming easier, getting rid of smokers’ coughs that smell will not be offensive etc. must be explained. Quitting smoking may add a few kilos of weight which can be easily controlled by diet and exercise.

Once the smokers have quit smoking there are chances that they may go into a relapse. So, here again, the health professionals and the family members have a very important role in preventing the relapse.

So, I hope we should take some steps for the benefit of people’s health.

Dr S.k.jha

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Can not sleep properly: Is it time to quit it smoking

Posted on by skjha196

One of the most common problems, we are feeling in today’s world is killing people is smoking. A lot of people are picking up this habit because of stress, personal issue and more. when someone smokes a cigarette, they are not only hurt themselves but everyone around them.

Cigarette has a major impact on the lungs. Around a third of lung cancer cases happen due to smoking. For instance, it can affect breathing and causes shortness of breath and coughing. Further, it also increases the risk of the respiratory tract infections which ultimately reduces the quality of life.

It is never too late to stop smoking

Many people connect smoking with things. They do it during the day during breaks, drinking a cup of coffee, finishing a meal, talking with friends or doing other work. These are called triggers.

People can get the urge when they feel stressed or down or even when feeling happy or relaxed. Then when people quit, one of these feelings can trigger the urge to smoke.

Smoking is a leading cause of preventable death and the numerous health problems directly caused by smoking are well documented. Researchers found that 11.10% of current smokers have trouble falling asleep, 10.8 % wake at night and 10% wake too early in the morning. Insufficient sleep has been associated with numerous physical and mental health problems including depression, diabetes and high blood pressure.

Nicotine is the main addictive drug in tobacco that makes quitting so hard. cigarettes rapidly deliver nicotine to the brain. Inside the brain, nicotine triggers the release of chemicals that make you happy and feel good. As nicotine stimulates parts of the brain over and over, the brain gets used to having nicotine around.

Smoking has major effects like cancer, heart disease, stroke diabetes and more. It also increases the risk of tuberculosis, certain eye disease and problems with the immune system.

When people stop smoking, the brain sets irritable. As a result, people might get anxious or upset. People might have a hard time concentrating or sleeping, have strong urges to smoke or just feel uncomfortable.

So Nicotine Replacement Therapy ( NRT) can help in quit smoking.

To quit successfully, people have to deal with both of these challenges, the brain not having nicotine and not having a cigarette during daily routines. It can be hard to deal with both at once.

With the help and a good action plan, anyone can quit it for good.

Dr S.k.jha

Diabetes: Is it dangerous to health?

Posted on by skjha196

Nowadays, Diabetes is a common disorder in the world. But many people may never realize, how did they get diabetes and what will happen to them and what will they go through. Diabetes is a metabolic disorder that is identified by high blood sugar levels. Increased blood sugar levels damage the vital organs of the human body causing other potential health ailments.

It is the most common endocrine disorder. It is characterised by hyperglycemia resulting from defects in insulin secretion, insulin action or both. The chronic hyperglycemia of diabetes is associated with long-term damage, dysfunction and failure of various organs, especially the eyes, kidneys, nerves, heart and blood vessels. Several pathogenic processes are involved in the development of diabetes.

The basis of abnormalities in carbohydrates, fat and protein metabolism in diabetes is the deficient action of insulin on the target tissues. Deficient insulin action results from inadequate insulin secretion and/or diminished tissue response to insulin at one or more points in the complex pathways of hormone action.

Classification

1) Primary – a) type 1

b) type 2

2) Secondary – due to other pathology-

1) Gestational diabetes

2) Generic syndrome associated with Diabetes

3) Uncommon immune mediated

4) Genetic defects of insulin secretion

5) Endocrinopathies

6) Drug induced

7) Toxin induced

8) Genetic effects of beta- cells

9) Secondary to infection

Type 1 diabetes, the cause is an absolute deficiency of insulin secretion.

Type 2 diabetes, the cause is a combination of resistance to insulin action and an inadequate compensatory insulin secretory response.

Testing for Diabetes in presumably healthy individuals

Type 1 diabetes is usually an autoimmune disease, characterized by the presence of a variety of autoantibodies to protein episodes on the surface of or within the beta cells of the pancreas. The presence of such markers before the development of the overt disease can identify patients at risk.

It is epidemiological evidence that retinopathy begins to develop at least 7 years before the clinical diagnosis of type 2 diabetes. Because hyperglycemia in type 2 diabetes causes microvascular disease and may cause contribute to macrovascular disease, the undiagnosed disease is a serious condition.

Screening for Diabetes

Urine examination – urine testing for glucose 2 hours after a meal is used in medical practice for detecting cases of diabetes.

Blood sugar testing – Blood sugar testing remains the cornerstone of the diagnosis of diabetes. Mass screening programs have used glucose measurement for fasting, postprandial or random samples. The most reliable is the combination of fasting and 2 hours post radial blood glucose testing.

Target population – screening of high-risk groups seems more appropriate. These groups are-

a) age 40 and above

b) family history of diabetes

c) person with obesity

d) women who have had a baby of more than 4.5 kg

e) women showing excessive weight gain during pregnancy

f) patients with premature atherosclerosis

Symptoms

1) extreme thirst

2) excessive urination

3) weight loss

4) stomach problem

5) foot problem

6) high blood pressure

7) low concentrations

8) sweat smell breath

9) cracked skin

10) loss of consciousness

Prevention

Primary prevention

a) population strategy – the development of prevention programs for Diabetes based on the elimination of environmental risk factors is possible. The measures comprise normal body weight through the adoption of healthy nutritional habits and regular physical exercise. The nutritional habits include an adequate protein intake, a high intake of dietary fibre and avoidance of sweet foods.

b) High-risk strategy – Nutritional education, nutritional rehabilitation and management of obesity are the hallmarks of reducing the incidence and prevalence of diabetes.

Secondary prevention –

The aim of the treatment is-a) to maintain the blood glucose levels as close to normal limits as possible

b) to maintain body weight in the ideal range for the desirable BMI level

The treatment is based on

a) diet modification alone

b) dist change along with oral hypoglycemic drugs

c) diet change and insulin

Good control of diabetes prevents complications that would otherwise have taken place

Routine checks are a must for –

Blood Pressure, blood sugar, urine for protein and ketones, visual acuity and weight, defective circulation in the feet, loss of sensation of the skin, estimation of Glycated Haemoglobin levels yearly etc.

Tertiary prevention –

Diabetes is a major cause of deformity and disability through its communication like blindness, kidney failure, coronary thrombosis, and gangrene of the feet.

Long term complications

1) peripheral atherosclerosis – it may cause intermittent claudication, gangrene, coronary artery disease and stroke.

2) cardiomyopathy – it can cause heart failure.

3) Diabetic retinopathy

4) Renal disease – it is a major cause of death and disability.

5) peripheral sensory neuropathy causes numbness, paraesthesia, severe hypothesis, and pain that may be deep-seated and severe and it often works at night.

Dr S.k.jha

Insomnia

Posted on by skjha196

Insomnia is a sleep disorder in which it is difficult to get or maintain sleep. In this problem, people get the inability to obtain an adequate amount of sleep. Sleeping is the most important point in physically and mentally restoring the energy for the tasks ahead.

Most people say that about 6-7 hours of sleep is an adequate amount, however, it differs from person to person depending on their sex, age, and health conditions.

Everyone has encountered some type of insomnia, usually acute insomnia, but when acute becomes diagnosed as a sleep disorder. It is a serious sleeping disorder affecting millions of people per year.

Types

1) Acute insomnia– some causes of acute insomnia are stress, illness, physical or emotional discomfort and when the sleep schedule is interfered. Insomnia makes life very hard for those who are inflicted by it.

2) Chronic insomnia– it can be caused by chronic stress, depression and anxiety.

Causes–

1) stress

2) anxiety

3) depression

4) excessive caffeine or alcohol

5) changes in work shift

6) environmental factors like noise, light or temperature

Symptoms

1) difficulty getting sleep at night

2) waking up often during the night

3) not feeling refreshed after waking up

4) feeling irritable during the day

5) poor concentration

Treatment

1) counselling can help in finding out the cause responsible for insomnia and curing the cause

2) lifestyle changes may include decreasing the intake of stimulants like caffeine, nicotine, alcohol etc.

3) behavioural therapy may be used for creating behaviour and an atmosphere conducive to getting good sleep.

4) medication to induce sleep can be used as a temporary measure

Prevention

1) avoiding stress

2) avoiding caffeine

3) avoiding alcohol

4) increasing physical activities

5) relaxing the body and mind before sleeping

6) creating a comfortable sleeping environment

So, get sound sleep and make life easier and more cheerful.

Dr S.k.jha

Migraine: How to deal with this bad headache?

Posted on by skjha196
Headache

Now a days , headache is a common problem often chronic or recurring signifying either vascular( migraine) or tension ( muscular contraction) origin in most patients.Migraine is commonly stereotyped in presentation.

Actually, migraine is a painful headache which can be excruciating and may incapacitate in hours or even days.

Migraine is a neurological disease affecting more than 45 million people in the U.S. and around one billion worldwide.

More than 90℅ of sufferers are unable to work or function normally during their migraine.So, migraine is also called a “bad headache “.

Migraine are pulsating or throbbing in one area of the body.

Classification

1) Classic– the onset is usually in childhood, adolescence or early adulthood. There is a often positive family history and migraine is more common in women. The classical triad is visual scotomata or scintillation , unilateral throbbing headache( occurring either left or right) accompanied by nausea and vomiting.An attract lasting 2-6 hours with relief after sleep.

2) Common– unilateral or bilateral headache with nausea .It is more common in women. The pain becomes generalised and may persists for hours or days.

3) Tension headache – pain runs from the neck to the top of the skull.

4) Cluster– It is characterised by recurrent, unilateral , nocturnal retro orbital scaring pain. It is typically a young male 90℅ awareness 2to 4 hours after sleep.Onset with severe pain accompanied by unilateral, lacrimation , nasal and conjunctival congestion.Pain lasts 20-60 minutes and subsides quickly but tends to recur at the same time at night or several times each 24 hours over several weeks.

5) Anxiety headache – in this case , pain crosses the headache.

6) Headache Caused by the digestive system- as stomach, intestinal, kidney or gall bladder ailments.

Causes–

It may be caused by functional changes in the trigeminal nerve system, a major pain pathway in the nervous system and by imbalance in the brain chemical including serotonin which regulates pain message going through this pathway.

Common migraine triggers include: –

1) Hormonal

2) certain foods

3) stress

4) unusual smell

5) bright light

6) intense physical exertion

7) changes in sleeping time

8) certain medications

9) changes of weather, season etc

Symptoms –

1) Moderate to severe pain- mainly feel pain on one side of their head, while some experience of pain on both sides

2) headache win a throbbing or pulsating quality

3) pain that worsens with physical activity

4) nausea with or without vomiting

5) sensitivity to light or sounds

6) tingling sensation in one arm or leg

7) thirst

8) drowsiness

9) irritability or depression

Signs

1) Disability and recurring headache

2) pain worsens when one is around light, loud music, noise and/or smell

3) nausea and or vomiting

4) intense throbbing sensation often on one side of head

5) neck pain

6) sinus symptoms( stuffy nose and watery eyes)

Treatment

Principle of treatment of headache

1) Establish a clinical diagnosis

2) after diagnosis, initiate therapy based on the frequency, severity and incapacitation caused by headache.

3) pain-relieving medicine – Take pain-relieving medicine as soon as experience signs or symptoms of a migraine headache. It may help if we rest or sleep in a dark room after taking drugs.

4) Ergots

5) Non-steroid anti-inflammatory drugs(NSAID) – Ibuprofen or aspirin may help relieve mild migraine. Others are a combination of acetaminophen, aspirin and caffeine also may ease moderate migraine.

6) Triptans:- Sumatriptan was the first drug specifically developed to treat migraine. It works faster than any other migraine-specific medication- in as little as 15 minutes and it is effective in most cases.

7) Medication for nausea- Metaclopromide is useful for relieving nausea and vomiting associated with migraine, not the migraine pain itself.

Preventive medication

Preventive medication can reduce the frequency, severity and length of migraines and may increase the effectiveness of pain-relieving medicine used during migraine attacks. Generally, in most cases, preventive medication does not eliminate the headache completely.

1) cardiovascular drugs – Beta-blocker

Which are commonly used to treat high blood pressure and coronary artery disease – can reduce the frequency and severity of migraine. These drugs are considered among the first-line treatment agent.

2) Antidepressant-certain antidepressants are good at helping prevent all types of headaches including migraine. This medication is considered among the first-line treatment agent and may reduce migraine by affecting the level of serotonin and other brain chemicals.

3) Non-steroid anti-inflammatory drugs– Ibuprofen, aspirin etc

Prevention

Whether or not taking preventive medication, we might benefit from lifestyle changes that can help reduce the number and severity of migraine. One or more of these helpful for them.

1) avoid trigger

2) exercise regularly

3) reduce the effect of estrogen

4) quit smoking and drinking habits

So, with this type of prevention, we can surpass the headache and live life happily.

Dr S.k.jha

Esophageal cancer

Posted on by skjha196

Esophageal cancer is the world’s 6th leading cause of cancer death across the world.

It is more commonly seen in men than women. The oesophagus is the long, hollow tube connecting the back of the mouth to the stomach. After taking the food that becomes a soft pulp and other liquids pass through the esophagus. Thus, foods and drinks reach the stomach for further digestion and absorption of nutrients.

Generally, Esophageal cancer occurs within the inner lining of the esophagus where the cells grow with no control. When cancerous cells spread to other parts of the body, it is known as metastasis.

Smoking and tobacco use along with alcohol impose a great risk in the development of this cancer.

Types of esophageal cancer

1) Adenocarcinoma

2) Squamous cell carcinoma

Causes

Some factors increase the risk of esophageal cancer.

1) Barrett’s Esophagus

2) Tobacco

3) Alcohol

4) High fat, low protein diet

5) Esophgeal irritation

6) Exposure to nitrosamines

Signs and symptoms

Very few cases are diagnosed at early stages. Most patients present with later stages of this cancer, at which point they complain of difficulty in swallowing solid foods.

1) weight loss

2) loss of appetite

3) cough

4) bone pain

5) hoarseness

6) shortness of breath

Diagnosis

When there is suspicion of this condition, a physical examination followed by Endoscopy to visualise the esophagus. CT scan and MRI is a vital procedures in the workup of patients with esophageal cancer. If an abnormal area is seen in Endoscopy or detected in physical examination, then a biopsy is performed and the tissue sample is sent to the pathologist.

Treatment

Most patients are treated with a combination of surgery, chemotherapy and Radiation therapy.

Even for the most advanced disease, a combination of chemotherapy and radiation therapy may control disease in a high percentage of patients.

The majority of patients are treated with a combination of 5-FU and cisplatinum and radiation.

Radiation therapy

Radiation to the esophagus is a treatment offered over six to eight weeks.

Prognosis

The prognosis depends on the extent of the disease at diagnosis, as well as response to the treatment. Most patients with early-stage cancers can be cured.

Special situations

Patients with advanced esophagal cancer may develop any of the following complications.

1) Pleural effusion

2) Brain metastasis

3) Bone metastasis

4) Spinal cord compression

5) Superior vena cava obstruction

6) pain

7) High calcium levels

Follow up

After completion of treatment in any combination, patients need to remain under surveillance. The frequency of follow up will depend on the condition of the patient and his\her disease. A CT scan of the chest, bone scan and Endoscopy are performed once a year.

Prevention

preventions are the best precautionary measures that reduce the chances of getting esophageal cancer.

1) lifestyle

2) quit smoking

3) drinking moderately

4) diet

5) maintain a healthy weight

6) treat Gerd

Dr S.k.jha

Fearless: The world is in your hands

Posted on by skjha196

Fear is only our excuse to not do something. Of course, there is not one human being that does not have fears, but the difference is how people handle these fears.

More often than not our fears dictate our actions and determine what we bear the imprint of fear. What we should do and what we should not do, where we should go and where we should not, how we feel about ourselves and others – all these are tied directly to our fears. We can not do many things for fear of failure. we can not invest money for fear of losing. we can not speak well before an interview board or in a meeting for fear of rejection. This we continue to remain deprived of many things we could easily get had we not be fearful, there is thus a need to overcome fear as our attitude of success is proportionate to our ability to overcome fear.

“Learn a lesson from the birds. They feed those who can not fly far… they help and serve each other no thoughts of reward.

All of us have fear in life and it is carried forward by our thought processes. It is not possible to get rid of fear as it is a part of our survival instinct. Hence, we need to be masters over fear and not let fear take over our lives. Fear can be a deep, driving force, the greatest motivator behind success as it helps to elicit extra potential from within to face challenges.

The fears we don’t face become our limits.

The source of fear is always within us irrespective of any external things as it is intensely personal and subjective in nature. Fear is our own creation, our own emotion and could sometimes be totally baseless.

To overcome fear, we must face fear.

Be fearless: have the courage to take risks. Go where there are no guarantees. Get out of your comfort zone even if it means being uncomfortable. The road less travelled is sometimes free with barricades bumps and uncharted terrain. But it is on that road where your character is truly tested.

Therefore, action and getting started is always essential to winning over fear. The journey of a hundred miles begins with the first step. Instead of looking at how far we have to go, we should focus on taking small steps.

When we are filled with a burning desire to do something, fear instantly disappears. So, the result or achievement is never in our hands. It is shaped by circumstances, destiny and other factors.But making effort is in our hands.We must not give up.

So be fearless and win the World.

Dr S.k.jha

Blood Donation: save a life

Posted on by skjha196

Blood is essential to our life. Blood circulates through our body and delivers essential substances like oxygen and nutrients to the body cell. There is a substitute for blood. It can not be made or manufactured in Laboratory. Generous blood donors are the only source of blood for patients in need of a blood transfusion.

Our donation can save three lives and our country needs blood every two seconds.

Donating blood has several benefits. It reduces stress, improves emotional well-being, benefits physical health helps get rid of negative feelings.

Donating blood also lowers the risk of heart disease and prevent heart attacks. This is because it reduces the viscosity of blood. Regular blood donation can also lower the blood pressure.

Researchers note that frequent or regular blood donation significantly lower the mean total cholesterol and low-density lipoprotein. Cholesterol protects against cardiovascular disease.

But remember, before donating blood, some checkup is necessary.

1) Pulse

2) Blood Pressure

3) Body temperature

4) Hemoglobin level except it some tests are also necessary —

a) hepatitis B

b) hepatitis C

c) HIV

d) Syphilis

e) side effects of donating blood

Blood donation is safe for healthy people. There is no risk of contracting the disease. New sterile equipment is used for each donor.

Some people may feel nauseous, lightheaded or dizzy after donating blood. If this happens, lie down and take some juice and rest for a few minutes.

Blood donation is a big boon for society as donated blood is used for saving needy people. It is life-saving for many people.

Give blood, save a life

Every second of every day, people around the world — of all ages and from all walks of life — need a blood transfusion to survive.

Accidental cases, traumatic injuries requiring blood transfusion. Anaemia, cancer, women with complications of pregnancy or childbirth, a blood disorder — there are several reasons, why need to get blood from others.

So, I hope all of you agree with me to help and encourage people to donate blood.

Dr S.k.jha

Gardening: A hobby

Posted on by skjha196

Gardening is my favourite hobby — while working in the garden, I spend my time in a better way. It is indeed a favourite part-time for me. With our busy and concrete lifestyle, gardening is the only way that keeps us connected to mother nature.

Gardening is a hobby that people can start from a small place to a big place. It keeps people busy and smiles on seeing the plants. Usually, in the garden as flowers, vegetables, fruits and herbs can be often grown and planted.

Gardening ranges from fruit orchards to long planting with one or more different types of trees, herbal plants and coffee or tea estate. It can be as a lawn or grown inside or outside the house in a small plot. It involves active participation in the growth of plants.

Tea estate

A hobby that gives delight and a smile. It helps in passing the leisure time. Most of us have some hobby or the other. Hobbies differ from person to person. Taste differ and so do hobbies. Some have been interested in painting, writing, swimming and photography. Like that so many hobbies which can be done by different person mood.

This hobby not only enriches us but also provides the vital energy boost to help in our daily life.

Just imagine how people feel when they touch the green plants and flowers and are filled with joy and smiles.

So, we can derive great pleasure from gardening, growing flowers and some seasonal vegetables. Gardening reminds us to live in nature. Gardening keeps us busy and immune to our immune system.

Besides this, Gardening helps the environment by reducing air pollution, filtering the groundwater.

It is an effective way to boost our mood and stress-free.

There are some benefits of gardening-

1) It burns a lot of calories

2) It can relieve stress

3) It can lower blood pressure

4) Fresh fruits and vegetables can help in the digestive system

5) Spending time outside is good for the mind and body.

6) It helps decrease stress, anxiety and improves mood.

7)It helps in decreasing cholesterol levels.

Gardening is a good exercise for both mind and body. Gardening keeps our daily life fresh, watering the plants, nurturing them, cleaning them all give us a sense of freshness and calmness in our mind.

Gardening gives us immense joy we can see the shrubs and the flowers growing.

Gardens are good and enjoyable pass time. In different seasons, people also plant seasonal fruits and vegetables.

So, it is one of my hobbies —- what about you

Dr S.k.jha

Travel mistakes: How to avoid them and enjoy the travelling

Posted on by skjha196

Almost every person travel either once a year or several times a year, but some mistake can cause headache or possibly even ruin his trip, so, avoiding this burden, a little planning is enough to avoid these common travel mistakes. Then, they can enjoy their trip to new places.

There are some planning tips to avoid these mistakes:

1) overpacking luggage: due to overpacking clothes, groceries and other items, being overweight and having high package fees can make the burden.so, avoid these only few clothes, essential items as medicine( if necessary) is enough because some laundry facilities are available in hotels or on the roads.

2) Not booking enough time in between flights or trains: flights or train conditions can be predictable. If one misses the flight or train due to delay, might be forced to run through another railway station or airport to catch the connecting train or flight, so, it is best to book the train or flight with a safe gap and reach the airport or railway station earlier.

3) Not using roaming mobile data during travel:- People must not use the roaming mobile data during travel to less spend money. If it is necessary, then buy a local sim card, once arrive there. Because it is important to know what we plan to cover to avoid data roaming charges.

4) Not getting local currency at the airport or railway station:- As soon as we leave the railway station or airport, we need local currency to take public transport or a cab in that country or places. So, before going to travel, keep enough currency on hand. Visiting local markets or buying some items when we travel and many of these places don’t accept debit cards or credit cards.

5) Not checking visa or passport requirements:- In different countries, visa requirements are different, so find out the necessary information and check the passport before departure and booking the tickets or Visa.

6) Not buying travel insurance:- Travel insurance covers cancellation fees, so, if unexpectedly can not move and have to cancel the program, then in that condition, we would not have to lose our money. some plans also cover emergency medical expenses, so make sure before going out and book a ticket.

7) Planning too many activities or visiting into one trip:– If we have a plan to visit all places in one trip, it will make us busy and stressed. so, give time to relax and choose the best of which place is important.

8) Not carrying valuable items or keeping safe: – Theft is the most important thing, we have to deal with during travelling, so avoid having more cash, electronics or other valuable things stolen by them and keep them in a safe place before going out.

9) Handing valuable possessions to strangers:- Don’t give valuable possessions like money, passport, jwellery to a stranger while travelling.

10) Not keeping records of reservation details:- It is an unnecessary burden not to have another copy of your valuable possessions as electronic ways of passport or other valuable things if you lose it.so, keep an extra electronic copy on your phone or pocket.

11) Purchasing flights or train tickets at the wrong time:-Get the flight or train tickets earlier as much as possible. Because sale scheme can save a lot of money. If planning to travel abroad, book the tickets even earlier — 3 to 4 months in advance.

12) Choosing a cheap and comfortable hotel over luxury:- Because, if the hotel is far away from visiting sites, then we can spend a lot of expenses on transport and we can not get enough time to relax for a bit before lunch or dinner if we wish. so, choose a nearby hotel, if we wish to get back to the hotel and relax before lunch or dinner, we can.

13) Paying high credit card fees:-some Some credit card charges high fees in case of withdrawing a foreign currency, the exchange rate will be high – while others charge minimal fees or nothing. so, do the research well and choose the card that doesn’t burden your pocket. A lot of credit card offers additional travel perks and are free for the first year, so we can make use of them.

14) Not buying something we like as soon as we see it:- if we loved something and not buying it, thinking that we can get a better deal and better version elsewhere, sometimes, unfortunately, we might not get it in other places, it will haunt us for the whole trip. So, when we like something, use bargaining skills and buy it.

These are some tips for avoiding unnecessary burdens during travel to new places.

I hope, all of you will go out and make a trip memorable, but don’t forget to send me your travel experiences.

Dr S.k.jha