Tag: Health

A backache can make you miserable, rendering daily routines difficult to achieve and a constant reminder that something’s not right. Even though back pain may slow you down, you can now get rid of back pain, if you follow these guidelines.

Set it right

Backaches are rarely very serious, unless a slipped disc or strained spinal column is rendering you immobile. Very often, small corrections in postures and habits go a long way in alleviating back pain.

Sleep well

Most people with backache complain of stiffness when they wake up in the morning. While a small amount of stiffness if expected after hours of rest, a pain in the back is unacceptable. Your mattress could be the culprit – either too soft to support your spine as you sleep, or too firm to let your muscles rest. If not your mattress, it could be a lingering problem that you may have ignored.

Get help

Flip your mattress to distribute your weight evenly over it. Also, do a simple stretching exercise when you wake up every morning. Some people experience back pain if they don’t sleep enough. If you can, take a couple of days off from work simply to rest your back. If the pain is acute, you will need medical help.

Don’t sleep too much

However, those with back pain would do well to not rest too much in bed. Says Dr Rahul Shringare, orthopaedic surgeon, “Too much bed rest weakens the back further. You should engage yourself in moderate activity like walking, but not running or gardening.”

Get help

Alternate your periods of rest with periods of activity. Avoid gymming or running that will strain your back. However, do light stretching so that your back gets exercise and does not ‘freeze’.

Exercise

Though some people give themselves a backache by overdoing their exercise routines, it is exercise that can rescue them. However, the workout you do must be approved by a certified trainer and your doctor, if you’ve consulted one.

Get help

Walking keeps the spine and back in a neutral position, so it’s a good exercise. Yoga also helps alleviate backache. Try ‘sarpasan’ for a strong back – lie down on the floor with your palms placed under your shoulders. Slowly lift your back (without lifting your feet off the ground) keeping your elbows at not more than 60 degrees angle. Hold for three seconds, then release. Repeat laps of 10 and do two sets.

Better posture

Slouching at the computer, suddenly bending to pick up an object off the floor, even coughing while bending over, can give you painful back spasms that take days to heal. Though you will do damage even with a rigid back at all times, you must remember to sit up straight at work or at home, and to avoid putting pressure on the lower back, support your lumbar with a firm pillow when you sit.

Get help

Always bend your knees when you bend over. Keeping the knees locked and your legs straight when bending puts tremendous pressure on your spine. Every once in a while, get up from your seat and stretch, take a short walk around the office. Keep your back as straight as you can without feeling pressure in the lumbar. Your shoulders must be aligned in a straight plane, instead of rounded inwards.

Avoid massaging a sore back

Wrong exercise or a blunt trauma can bruise and inflame your back muscles, causing swelling. Most people wrongly assume that massage creams and oils are to be applied on swollen, painful areas of the body -these are only to be used on aching parts that are not inflamed or swollen.

Get help

If your back is swollen, apply an ice pack till the swelling goes down. After this, apply heat pads to repair the tender muscles in the painful area. Do not rub with a massage cream, it will only tear the tender muscles and tissue.

Strengthen your abs

It seems strange, but it is true that if your ab core is weak, it will strain your back further. People with strong abs are found to experience less back pain than others.

Get help

Strong abs does not mean a six-pack, but a core that can easily do crunches or flips without spasms. Get a fitness trainer to prescribe exercises for stronger abdominal muscles. Also consider exercises for hamstrings, chest and calves.

Now, the Centers for Disease Control and Prevention (CDC) has identified a new illness-causing pathogencarried by ticks. Instead of a bacterium, however, a Kansas man fell ill and died after becoming infected by a new strain of virus transmitted via a tick bite.

At this time, the CDC and Kansas health officials are still trying to determine if there are any other cases. According to Bloomberg Business, the virus is being called “Bourbon” after the country in which the man lived.

The Bourbon virus belongs to a group of viruses known as thogotovirus, a genus in the Orthomyxoviridae virus family, which includes various influenzas including the famous Influenza virus A that causes all flu pandemics. However, as reported in an article published about the Bourbon virus in the CDC’s Emerging Infectious Diseases journal, this is the first time a member of the thogotovirus genus has caused a human illness in the U.S.

Before his infection, the Kansas man had been engaged in outdoor work when he discovered an engorged tick lodged on his shoulder and decided to visit his doctor. A few days later, he fell ill and suffered from headaches, fevers, nausea and muscle aches. However, over the course of two weeks, the man’s condition worsened until he experienced massive organ failure and died eleven days after his visit to the doctor.

Though this is the first time a thogotovirus has been identified in the Western Hemisphere, viruses with similar viral genomes have been found in other parts of the world including Eastern Europe, Africa and Asia though none have been known to cause human disease. In addition to being transmitted by ticks, authorities also believe the Bourbon virus may be transmitted by mosquitos as well.

Currently, the CDC has developed blood tests to more quickly identify cases of Bourbon virus infections in other individuals who present with similar symptoms, but test negative for tick-borne illnesses such as ehrlichiosis or Heartland virus disease. Though researchers and clinicians have very limited information about the virus and its course of infection, the authors of Friday’s study warn “the public health burden of these pathogens has been underestimated.” Still, the authors hope that by combining new methods of pathogen identification (i.e. next generation sequencing) with “classical microbiologic techniques,” more discoveries about this virus will soon be made.

Smoking tobacco is both a physical as well as a psychological addiction. The nicotine from smoking tobacco provides a temporary and addictive high to the mind and body.

Regular smokers when they quit experience physical withdrawal symptoms and cravings. Listed below are methods to help you quit the bud and recover.

Distract yourself

The activity doesn’t matter as long as it gets your mind off of smoking. Focus on your reasons for quitting, including the health benefits, improved appearance, money you’re saving, and enhanced self-esteem.

Get out of a tempting situation

Reinforce your victories over a craving and give yourself a reward to keep yourself motivated.

Systematically decreasing the number of cigarettes you smoke. Reducing your intake of nicotine gradually over time will lessen the cravings.

Using nicotine replacement therapy or non-nicotine medication also helps to reduce withdrawal symptoms.

Join a nicotine support group that will keep you focused on quitting.

Prepare a list of things to do when a craving hits.

Switch to an alternative like a cup of tea or a chocolate whenever you have a craving.

An afternoon nap may affect your toddler’s overall sleep quality, suggests new research.

Napping beyond the age of two lengthens the amount of time it takes for a child to fall asleep (sleep onset) and shortens the overall amount of night-time sleep he or she has, the findings showed.

“The impact of night sleep on children’s development and health is increasingly documented, but to date there is not sufficient evidence to indicate the value of prolonging napping,” wrote the researchers led by Karen Thorpe from Queensland University of Technology in Australia.

The researchers wanted to find out what impact napping has on young children’s night-time sleep quality, behaviour, cognition and physical health. They therefore reviewed the available published evidence for napping in children up to the age of 5 years, and found 26 relevant studies out of a total of 781. They pooled the data and synthesised the findings.

They found consistent, if not particularly high quality, evidence indicating that napping affects night time sleep of kids beyond the age two.

The links between napping and any detrimental impact on behaviour, development, and overall health, however, were less clear-cut, largely because of the differences in age and napping patterns of the children studied.

Open pores are one of the most disturbing skin problems ever. If left untreated and neglected, it aggravates and leads to blemishes and breakout. Here are a few simple ways to treat large and open pores at home:

Squeeze the juice of one lemon and mix it with honey. Apply the mixture on your skin and leave it for 20 minutes. Wash off with warm water and pat dry. The natural enzymes present in honey and the acidic nature of lemon juice helps in shrinking the pores and tightens the skin.

Mash a few pieces of ripe papaya and apply it on a clean face. Known for its excellent exfoliation properties, papaya cleans the open pores and removes blackheads.

Ice works miraculously in tightening and shrinking open pores. Clean your face with a mild face wash and rub ice on your face. This cold treatment is also beneficial in removing dirt from the pores.

Whip three tablespoons of yogurt in a bowl and apply it directly to your face. Leave it on for 15 minutes and wash off with cold water. The lactic acid in yogurt helps in reducing the size of the pores.

Use a pack of fuller’s earth mixed with rose water to tighten and shrink the pores. It helps in making skin healthy and removes sun tan. You can use this pack twice a week for best results.

No need to skip a meal or head to a gym as easy ways to lose a few pounds — not anymore. Replacing just one between-meal confectionery snack with a handful of berries can do the trick as well.

Research shows that when people swapped a confectionery treat for a berry snack with the same energy content, considerably fewer calories were consumed at their next main meal.

This suggested that a simple change in habit alone could reduce a person’s calorie intake by nearly 1,000 calories a week, reports femalefirst.co.uk.

The reduction in calories would be expected to produce a loss of around 0.45 kg of body fat per month, and much more if consumed alongside exercise and other healthy-eating choices, according to researchers.

Seasonal Berries commissioned Loughborough University to conduct the research.

Lewis James from the School of Sport, Exercise and Health Sciences at Loughborough University, that conducted the research, said anyone who does the simple swap could feel the effects on their health and waistline. “Our research shows that an afternoon snack of mixed berries decreases energy intake at dinner. It’s a simple method that might help people control and lose weight,” said James.

“There are a number of potential health benefits of consuming berries, but this is the first time that consuming them as a snack has been shown to reduce how much people eat during the next meal of the day. The cumulative effect of the reduced calories could help people lose the extra pounds without them having to make an effort, or even noticing,” added the expert.

In the research trials, which were carried out over four months, 12 participants tested the effects of swapping a confectionery snack with a handful of berries – strawberries, blueberries, blackberries and raspberries – with the same energy content.

Not many of us can boast of a sharp memory, and those who do, certainly seem to have an edge professionally and personally as well. We’re not recommending any magic pill to boost your memory but rather some tips that will help you do so:

Clench your fist

This may sound weird but research suggests that balling up your right hand and squeezing it tightly actually makes it easier to memorise phone numbers or shopping lists. Later, when you want to retrieve the information, clench the left fist. Researchers think the movements activate brain regions key to the storing and recall of memories.

Alphabets to the rescue

When you’re trying to recall a piece of information such as the name of an actor in a film but just can’t seem to do so, use the alphabet search method. Basically, go through the alphabet to find the first letter of the word or name you are trying to remember in order to jog your memory. This trick really works.

Exercise more frequently

This is no rocket science because many studies have shown that aerobic exercise improves cognitive function and is particularly good at enhancing memory. Also, exercise is believed to encourage the growth of new brain cells in the hippocampus – an area of the brain important in memory and learning.

Ditch drinking at night

Alcohol may help you fall asleep but it leads to a disrupted night’s rest. Moreover, it has a harmful effect on concentration and memory, opine researchers. Not to forget the more you drink, the less deep – or REM – sleep you get.

Say the words out loud

Perhaps, the easiest of all methods for remembering anything is to say the words out loud, be it remembering where you put your car keys or what you need from the shop or revising for a test, say memory experts. Studies found that saying what you want to remember out loud to yourself – or even mouthing it – will help with recall.

Kick the butt

If you thought smoking only leads to cancer, you’re wrong. A separate study found that middle-aged smokers performed less well on tests compared with those without the tobacco habit.

Give yourself a cue

If there’s something you have to do every day at a specific time and often forget, a technique called implementation intentions can help you. For example, say to yourself ‘On my way home, I have to pick up clothes from the dry cleaners.’

Get visually speaking

A type of memory aid involves using imagery or visuals rather than words. For example, a classic way of remembering a person’s name is to try and imagine it (or something associated to it) on the person’s face. Psychologists have found that the more bizarre and vivid the image, the better it works.

Consume more milk

For study purposes, scientists asked subjects to fill in detailed surveys on their diets for tests to check their concentration, memory and learning abilities. They found that subjects who consumed dairy products at least five or six times a week did far better in memory tests compared with those who rarely ate or drank them.

Don’t overeat

Eating too much can double the risk of memory problems in old age, according to an American research. Studies found a high-calorie intake can substantially increase the risk of developing mild cognitive impairment, or MCI, characterised by memory loss, which can precede dementia.

A walk in the park

A study found people who walked around a garden did 20% better on a memory test than those who walked around streets.

Dance away

Not only do music lovers perform better in cognitive tests, but research has also shown the beneficial effects of music on those with Alzheimer’s disease. It is believed that music with strong rhythms and patterns, like reggae and salsa, are best for memory and problem-solving. In fact, the more complex the dance, the more the brain will be challenged.

You might not know what it is, but collagen is the key when it comes to keeping your skin youthful and wrinkle-free.

Collagen is a protein produced by our cells that helps “hold” the skin together, giving it firmness and elasticity. When we’re young, our skin stays plump and smooth because it constantly regenerates itself. But as we age, collagen production slows -and existing collagen can get damaged due to sun exposure and bad skin habits.

The results?

Wrinkles and sagging skin. Luckily , there’s lots you can do to preserve your collagen and even boost its production…

UP YOUR VITAMIN C IN TAKE

A study published in the American Journal of Nutrition found women over 40 with the highest amount of vitamin C in their diet were less likely to develop wrinkles than those who consumed lower levels.”Vitamin C is crucial to the formation of collagen. Without it, amino acids can’t be linked to form the protein,” says dietitian Jo Travers, “Good sources are red pepper, dark green leafy vegetables like broccoli and sprouts, tomatoes, oranges and kiwi fruit.” Skincare products that contains vitamin C is also thought to encourage collagen repair (it’s usually listed on the label as Lascorbic acid, ascorbyl palmitate or ascorbyl phosphate).

STOP SMOKING

“Smoking creates enzymes called matrix metalloproteinases (MMPs), which damage the collagen in your skin; hence the telltale sagging which many smokers are betrayed by,” says consultant dermatologist Dr Nick Lowe.

STAY SUN SAFE

Sun exposure is a prime suspect for hastening collagen loss. “UVA rays penetrate deep into the skin and damage the deep collagen support structures there,” says Dr Lowe, “My advice would be to wear an SPF15 broad spectrum cream (one that protects against UVA and UVB rays) through the year.”

REACH FOR RETINOL

Retinoid creams -only available on prescription -have been proven to help boost collagen production. “Retinoids reduce substances in the skin that break down collagen after sun exposure and also target receptors in the skin which increase the production of collagen,” says Dr Maria Gonzalez. You can get your hands on milder forms of retinoid in over-the-counter retinol creams.

CUT BACK ON THE STUFF SWEET

According to Dr Patricia Farris, eating too much sugar can be a beauty disaster. It causes premature ageing of the skin by a process called glycation. This is where excess sugar in the blood attaches itself to lipids, nucleic acids and proteins (especially your collagen) to form “advanced glycation end products” or AGEs, which accelerate the ageing process and cause wrinkly skin.

EXFOLIATE

Exfoliation -removing the top, dead layer of skin -helps speed up the natural process of skin and collagen renewal, says Amanda Elias, founder of a skin care brand. “My favourite way to b exfoliate is with chemical exfoliants such as glycolic acid and lactic acid. They dis solve the glue-like substance that substance that bonds dead skin to the surface rather than sloughing it away like scrubs do, and give a more even scrubs do, and give a more even r result, leaving skin looking healthier and more radiant.”

ADD ANTIOXIDANTS TO YOUR SKINCARE REGIME

Antioxidants help protect against free radicals that can cause ageing skin.”The term `free radical’ describes a damaged skin cell,” says Amanda.”It’s `free’ because it’s missing an elec tron (healthy cells have two electrons, a damaged cell has one). “Free radicals attach themselves to healthy skin cells and basically suck out the electrons they need, leaving healthy skin cells damaged. This process triggers an enzyme in the skin that breaks down collagen. Antioxidants help by neutralising the free radical so that it doesn’t have to feed off our healthy skin cells.”

Sip on green tea -it contains antioxidants called catechins -and eat foods high in lutein, an antioxidant found in green leafy veg like spinach. Look for creams and serums containing antioxidants, too.

PLANT PROTEINS, PLEASE

The menopause can make us wrinkly because, as we age, our oestrogen levels drop. Because oestrogen is vital to making healthy collagen, creases and crinkles can creep in to our skin. Lots of foods contain plant oestrogens (phytoestrogens) that can help replace the effects of lost oestrogen. Try hummus, nuts, soy and pinto beans. Look for face creams containing phytoestrogens.

MASSAGE

“Massaging your face daily will help boost the production of collagen, give skin a more plump appearance and help stimulate the lymph glands to promote clear skin,” says Nichola Joss, a skincare expert. “Use a collagen boosting oil,” she adds.

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Emergency contraceptive pill is a pill used by women after having an unprotected intercourse (sex), to prevent her from getting pregnant. It is also known as morning after pill or postcoital pill. However, morning after pill is a misleading term, because it can be used immediately after having sex or within 72 hours of having sex. With constant research this method has been developed which is very effective in preventing unwanted pregnancy with very less side effects and is very easy to use also. 

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Miss.xyz, 22yrs came with severe pain in the abdomen for over 2 hours. On a regular enquiry into her history, she menstruated 10 days back which was less in amount as compared to her previous cycles. In closer enquiry, she confirmed that she had taken an emergency contraception after an episode of unprotected sex. I investigated further and diagnosed her to have ruptured right sided tubal pregnancy. As a result she was advised and had to undergo laparoscopic surgery to control the bleeding and was discharged after one day of her stay at the hospital.  

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My discussion in this article is about whether this drug should be made as an over the counter medicine i.e. it can be available without any prescription. There have been lots of discussion about this and there are groups of people both in favor and against.

The argument in favor of it is that many couples would hesitate to take any help from the physician and also have inhibition to take it. Unmarried couple would generally avoid having any discussion about it and therefore avoid going to the physician. With increasing awareness about this method of contraception among the people, if it is not made available without prescription, it would not serve the purpose of being an effective emergency contraception.

Argument against the use making it OTC drug is that it would increase the rate of sexual activity amongst the teenage population. It would also increase the incidence of unprotected intercourse increasing the incidence of sexually transmitted diseases. It would also make the use of regular contraception which provides a better protection less favored.

The new emergency contraceptive pill containing levonrogesterol (1.5 gms), is very effective in preventing intrauterine gestation if taken within 72 hours. The main side effect of it is that it causes nausea, vomiting, giddiness and in few women it can also cause some amount of bleeding after 2-3 days. It is advised not to take it multiple times in the same cycle as it increases the chances of failure. The inadvertent use of over the counter way of use of such pills has made this as one of the new cause of ectopic pregnancy. Ectopic pregnancy is when the pregnancy is located outside the normal uterine cavity. It is a life threatening condition and also a cause of maternal mortality.

The exact causes of increased ectopic pregnancy in using this contraception are not known. Probably due to
–   The inherent mechanism of action by which it acts in preventing pregnancy. By reducing the chances of the pregnancy the over all rate of ectopic pregnancy and intrauterine pregnancy is low, but when pregnancy occurs it being ectopic becomes more common.
–   Levonrogesterol acts on the fallopian tube and decreases the motility of the tubes. As it does not prevent ovulation, any fertilized egg has a tendency of getting implanted in the tube.
–   This method of contraception does not prevent pelvic infection. Recurrent pelvic infection is the known cause for increased rate of ectopic pregnancy.
–   Multiple use of emergency contraception in the same cycle decreases the effectiveness of the method and predisposes to increased chances of ectopic pregnancy.

WHO studies have shown that it does not increase the overall rate of ectopic pregnancy. It means that by reducing the chances of pregnancy, it reduces the overall rate of ectopic pregnancy. Yet if pregnancy happens, it is more likely to be ectopic pregnancy than a natural conception.

Emergency contraceptive pill is a novel method of emergency contraception but also a new cause of ectopic pregnancy. I do not support the concept of universal and easy availability of such emergency contraceptive pills until there is adequate sex education in the population. The other methods of contraception which have a higher efficacy and time tested should always be more propagated than this.

Barrier contraception which also provides protection against sexually transmitted diseases is the best choice. Proper use and availability should be more focused upon than using emergency contraceptive pill.

And If emergency contraceptive pill has to be used then it is beneficial to consult a physician at least once before or after the use. Couple needs to be educated upon certain dos and don’ts about the method.

Prevention is better than cure, always. Be safe be happy

Dr. Sunil Eshwar

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Aikya is a speciality clinic dedicated to women and child health care, located on Kanakapura Main Road, Bangalore, India 560062

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Women, don’t take your health for granted. Ensure that these nutrients are a regular part of your diet…

Calcium

Women have a tendency to suffer from weak bones, especially as they age. This is why calcium is so very important to build strong bones. An estimated 30 million women suffer from osteoporosis in India. And while awareness has increased in recent years, women still need to wake up to the importance of calcium in their diet. Ensure you consume plenty of dairy products. Fortified juice, yogurt and soy milk are great sources of calcium.

Iron

A deficiency in iron can cause anaemia — a very common problem among women. Iron gets oxygen to your cells and a lack of it makes you lethargic and tired. Include lean meat like chicken and turkey as well as fortified cereals and beans in your diet.

Vitamin D

The calcium you consume will be useless if your body does not produce adequate vitamin D, which helps your body absorb calcium. Vitamin D is found in fish like tuna and salmon as well as in fortified orange juice.

Folic acid

While folic acid is very important for pregnant women, it is essential for the rest as well. Experts say that folic acid helps your cells divide and is found in green, leafy vegetables, juices, beans, fortified cereal and nuts.

Protein

An important nutrient in building healthy bones and muscles, protein also fights germs, breaks down everything you eat and controls your metabolism. Found in poultry, red meat, fish and nuts, studies say that women require at least 45 grams of protein daily.

Fibre

Not only does fibre keep your blood sugar and cholesterol levels in check, it also help you digest your food better. Fibre is found in vegetables, fruits, whole-grain breads and cereals, nuts and beans.

Vitamin C

Want healthy bones and glowing skin? Make sure you’re getting enough vitamin C. Stock up on red pepper, broccoli and citrus fruits. Drink orange juice at least thrice a week.

Omega-3 fatty acids

Omega-3 fatty acids are ‘good’ fats known to reduce the risk of heart disease. And you can find it in fish like sardines, salmon, herring, trout and mackerel. Walnuts and flaxseeds also contain omega-3 fatty acids.

Sure you have waited for long to go for that vacation and enjoy a little tanning session. But then when you come back home you realise that the little tan sessions went too ahead leaving you with tanned hands, face and practically the whole you. So here are certain home remedies which will help you to get rid of tanned skin.

Cucumber, Rose Water and Lemon Juice

While lemon acts as natural bleach, cucumber and rose water acts as cooling agents. In a small bowl take a table spoon each of cucumber juice, lemon juice and rose water and mix in well. Apply the mix with cotton on tanned areas and keep it for about 10 minutes. Then wash it off with cold water. Apply this pack every day after you get back home from the sun.

Gram flour and turmeric mix

Mix two tablespoons of gram flour with a pinch of turmeric, a tablespoon of milk and a table spoon of crushed orange peel in a bowl with cold rose water. Apply the mix on clean face and let it dry for about 15-20 minutes. Once the pack dries, slowly remove the pack by scrubbing gently in clockwise and anti-clockwise direction; the exfoliation effect will help in removing the tan.

Oat Meal and Butter Milk

While butter milk is an excellent source for soothing skin and healing blisters and oatmeal is a great natural scrub. In a bowl mix two tablespoon of oatmeal with three-four tablespoons of butter milk and apply on tanned areas. Gently massage in circular motion; let it stay for 15-20 minutes and cleanse with water.

Milk and strawberry

Not only is this combination a healthy one, it also helps in improving skin complexion and reduction of dark spots, freckles and even pigmentation. Take four-five crushed strawberries and mix it with two tablespoons of milk cream and apply it on face. Let it stay for about 20-30 minutes. Rinse it with fresh water.