Category: Wellness

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Wellness

Aching back? Here’s how you set it right

Backaches have a detrimental effect on our work and leisure hours. Treat the problem before it develops into something serious.
by Sharad Panjwani

A backache can make you miserable, rendering daily routines difficult to achieve and a constant reminder that something’s not right. But though back pain may slow you down, there’s no reason you can’t erase it from your life for ever.

Shruti Khopkar (31) was active before her wedding two years ago – she would exercise every day, be on the move even at work, run errands and get at least seven hours of sleep. “But I had to quit my job after the wedding, and soon, there was a lot of work at home. Within months, I developed a persistent backache that just would not go away.”

The answer came after two visits to a specialist. “My posture had changed because I was constantly at home, either cooking or tending to the home. I developed this habit of slouching in my couch and reading or watching TV. When I had been exercising with my trainer, he had ensured that my posture was perfect.” Shruti went back to functional training, and with proper workouts for her back and core, she does not feel an ache in her back any more.

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– 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 run or do 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 approvedback pain 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.

– See a specialist: A back pain cannot be treated simply with painkillers and a bit of moderate exercise. If your problem is long-term, you might need to see a specialist.

Get help: Ask your specialist for exercises to do at home or work, and for suggested lifestyle changes. Follow his/her advice to the letter.

(Pictures courtesy www.topnews.in, www.vitality-centre.com, www.apollolife.com)

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Wellness

Take steps to control diabetes

Diabetes is the fastest growing long term disease that affects millions of people worldwide. Here’s how you recognise the symptoms.
by Deepa Mistry

Diabetes is a condition where the amount of glucose in your blood is too high because the body cannot process it properly. This is because your pancreas does not produce any insulin, or not enough, to help glucose enter your body’s cells – or the insulin that is produced does not work properly (known as insulin resistance). The term diabetes is the shortened version of the full name ‘diabetes mellitus’.

‘Diabetes mellitus’ is derived from the Greek word ‘diabetes’ meaning ‘siphon’ – to pass through and the Latin word ‘mellitus’ meaning ‘honeyed’ or ‘sweet’. This is because in diabetes, excess sugar is found in the blood as well as in the urine. It was known in the 17th century as the “pissing evil”.

diabetes careThere are two types of diabetes – Type 1 and type 2. Type 1 diabetes is called insulin-dependent diabetes mellitus and occurs at a younger age or childhood. In these patients there is complete lack of the hormone insulin that mandates external administration of the hormone regularly as treatment. Worryingly, many patients around the world and in our country are increasingly finding themselves in this category. Around 75 per cent of sufferers have type 2 diabetes mellitus. The reasons for this are poor nutrition, rising stress levels, an improper metabolism and lack of fitness.

Studies show diabetes is classed as a metabolism disorder. Metabolism refers to the way our bodies use digested food for energy and growth. Diabetes specialist Dr Runwal says, “Even though it is caused due to various reasons, one being hereditary, but the changing lifestyles and stressful lives that youngsters live in results in most of the patients being aged 25 and above are being detected with it at such an early age. It’s very essential to follow a healthy diet and exercising daily is a must. Diabetes is linked with many complications and people who suffer from it must be very careful with their eating and drinking habits.”

Type 2 diabetes was earlier termed non-insulin dependent diabetes mellitus (NIDDM) or maturity-onset diabetes mellitus. In this, not enough insulin is produced or the insulin that is made by the body is insufficient to meet the needs of the body. Obesity or being overweight predisposes to type 2 diabetes. Gestational diabetes occurs in pregnant women who have never had the disease before but who have high blood sugar levels during pregnancy. Gestational diabetes affects about 4 per cent of all pregnant women. After childbirth the mother may go on to develop type 2 diabetes.

The problem with the disease is that it causes complications in other parts of the body.

  • Eye complications – glaucoma, cataracts, diabetic retinopathy.
  • Foot complications – neuropathy, ulcers, and sometimes gangrene which may require the foot to be amputated.diabetes mellitus
  • Skin complications – people with diabetes are more susceptible to skin infections and skin disorders
  • Heart problems – such as ischemic heart disease, when the blood supply to the heart muscle is diminished
  • Hypertension – common in people with the disease, which can raise the risk of kidney disease, eye problems, heart attack and stroke.
  • Mental health – uncontrolled diabetes raises the risk of suffering from depression, anxiety and some other mental disorders
  • Hearing loss – patients have a higher risk of developing hearing problems
  • Gum disease – there is a much higher prevalence of gum disease among diabetes patients
  • Gastroparesis – the muscles of the stomach stop working properly
  • Neuropathy – diabetic neuropathy is a type of nerve damage which can lead to several different problems.
  • Nephropathy – uncontrolled blood pressure can lead to kidney disease
  • PAD (peripheral arterial disease) – symptoms may include pain in the leg, tingling and sometimes problems walking properly
  • Stroke – if blood pressure, cholesterol levels, and blood glucose levels are not controlled, the risk of stroke increases significantly
  • Erectile dysfunction – male impotence.
  • Infections – people with badly controlled diabetes are much more susceptible to infections
  • Healing of wounds – cuts and lesions take much longer to heal.

Don’t invite diabetes, start taking care of yourself today. Follow a simple diet daily, exercise and practice yoga to keep your body fit. A lot of people believe the disease is caused due to excess eating of sweets or you will get it if you are overweight/obese. This is false; it is caused when their immune system has destroyed the insulin-producing beta cells. A diet high in calories, which can make people overweight/obese, raises the risk of developing type 2 diabetes, especially if there is a history of this disease in the family.

Diabetes is serious – two thirds of patients die prematurely from stroke or heart disease. The life expectancy of a person with diabetes is from five to ten years shorter than other people’s. Many times we ignore minor symptoms, but always remember ‘prevention is better than cure.’ It’s never too late to visit your nearest doctor and get yourself examined.

Sources: Medical News Today, Diabetes- UK care. 

(Pictures courtesy tudiabetesmellitus.com, 036e79b.netsolhost.com, www.modernfamilyideas.com)

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Wellness

What to eat for healthy hair

Dr Apoorva Shah writes a piece on how nutrition plays a role in the growth and maintenance of our hair.

Dr. Apoorva ShahHealthy looking hair is a reflection of good health. The health of your hair depends a lot on what you consume, as goes the famous saying ‘you are what you eat’. Without proper nutrition hair cannot thrive. Lack of certain nutrients can lead to slowed hair growth, dry and brittle hair, flaky scalp and hair loss. The answer to these hair and scalp problems is hidden in having a balanced diet and leading a healthy lifestyle.

Eating healthy food enables you to grow stronger and healthier cells throughout your entire body, which in turn strengthens your hair. Hair is made of protein; hence make sure you have an adequate amount of protein in your diet. For a healthy lifestyle and healthy hair production, certain foods play a very important role.

Here’s a list of some yummy food that can dramatically improve your hair:

Cottage cheese: Try low-fat cottage cheese for a protein-packed breakfast or lunch on the go when you don’t have time to cook eggs. Top it with some fresh berries for an added serving of fruit. Plus, cottage cheese is also a good source of calcium.

Soya beans: Soy is a great source of protein for vegans. It also contains a substantial amount of iron and Vitamin E. Iron is an important part of haemoglobin production. soya beansHaemoglobin is responsible for getting oxygen to the tissues of the body. Without it, your hair won’t grow. Vitamin E helps with the absorption of oxygen in the blood. Soya has flavonoids which help to treat Androgenic Alopecia.

Almonds: Almonds are good sources of vegetarian protein, iron and Vitamin E. They also help to lower cholesterol, helping you avoid having to take cholesterol-lowering drugs which actually cause hair loss.

Milk: Milk has absorbable iodine. It’s impossible to overdose on iodine from food sources. Only food sources like iodised salt may cause an overdose.

Spinach: Eat all the spinach you can for healthy hair. Spinach like broccoli and Swiss chard is an excellent source of Vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body’s natural hair conditioner.

One should include Dark green vegetables which provide iron and calcium to hair and body.

Apart from eating the above mentioned food, you have to maintain a healthy lifestyle which would in turn result in beautiful lustrous hair. Smoking and lack of sleep can also affect how your hair looks and feels. Hormonal imbalances due to undisciplined life style have irreversible damaging impact on hair. Love your body and let your body love you back!

Dr Apoorva Shah is India’s leading and first certified trichologist, with over 25 years of experience in hair care. 

(Pictures courtesy respectnatural.wordpress.com, doctor.ndtv.com)

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Wellness

Get rid of skin pigmentation naturally

If uneven skin tone, sun spots and blotchy skin are making you look old, we’ve got all the right solutions.
by Deepa Mistry

If you have been noticing a difference in your skin tone or patches, you might be suffering from hyperpigmentation.

pigmentationPigmentation can be of two types – Hypopigmentation and Hyperpigmentation. Hypopigmentation (a decrease in skin pigmentation) is a condition in which patches of skin become lighter or whiter in colour than the normal surrounding skin, while Hyperpigmentation is characterised by a darkening of an area of skin caused by the overproduction of pigment or melanin and is commonly known and usually a harmless condition. Pigmentation occurs in people of any gender, race and age.

Pigmentation is caused due to genetics, sun exposure, stress, hormonal changes during pregnancy or birth control pills, menopause, insulin resistance, damage to the skin due to injury or overly aggressive skin care treatment, or even the frequent use of hair dyes. Tattoos may also cause it.

Some people also suffer from post-inflammatory hyperpigmentation, usually noticed after an acne breakout.  Since the face is exposed to most of the harmful factors, especially over-exposure of the sun, hyperpigmentation doesn’t only affect the face but can occur on almost any part of the body.

It can be an embarrassing condition at times, though it is mostly harmless. However, if the condition is serious you must visit a dermatologist at the earliest. Various treatments are available, like creams and laser treatments, chemical peels and light treatments, as they are the most preferred and tend to work on the skin faster and provide early recovery. But if you wish to treat pigmentation naturally and effectively without recourse to harsh and chemical-laden products, you could try some of the following home remedies on a regular basis.

Try these:

– The simplest: a paste of milk and honey on the affected areas. You can also mix curd with it. Since milk and curd contain lactic acid, they peel off the affected skin after a period of vegetable juicestime, leaving skin beautiful. This cure works wonders on hyperpigmentation.

– Vegetable juices from tomatoes, cucumber and potato should be applied on skin. These lighten pigmentation and suit all skin types. This also leaves skin soothing and fresh all day. You could also try mixing lime juice with honey.

– Peel an avocado, mash it and apply the juice on pigmented skin.

– Vitamin E is a must in one’s diet as it is known as a skin Vitamin. Try massaging Vitamin E oil on pigmented skin as it requires more care than normal skin.

oatmeal face pack– Face masks can really work wonders over pigmented skin. Try these:

  • Oatmeal face pack: mix oatmeal, honey and milk. Apply and wash after it dries off completely.
  • Sandalwood pack: mix sandalwood powder and turmeric powder and milk. Apply on affected areas.
  • Orange peel: dry orange peel (powdered), cold raw milk and honey. Apply on affected areas and wash after half an hour.
  • Make a paste of mint leaves with a dash of milk and apply on affected areas. It soothes the skin.

– Use cocoa butter cream every day on skin.

– Aloe vera, olive oil and almond oil are the safest and most effective remedies for damaged skin.

– Last but not least, we recommend you apply sun screen before you step out. Direct exposure to the sun harms the skin and is one major reason for pigmentation.

– Practice yoga and avoid consumption of alcohol and cigarettes. This will not only help avoid pigmentation but also make skin look younger and glowing.

We hope our solutions help you solve your skin troubles and look beautiful again.

(Pictures courtesy foodtruthonline.com, www.stylecraze.com, www.beautyfrontline.com)

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Wellness

City gets its first private geriatric clinic

PD Hinduja Hospital opens multi-disciplinary geriatric clinic from today; wants to create awareness of gerontology and devise specific treatment plans.
by the Editors | editor@themetrognome.in

Considering the high numbers of senior citizens in the country and the fact that by 2050, India will have the second highest numbers of elderly in the world (after China), it is a bit strange that there are not too many hospitals looking into specialised elderly care. Alarmingly, at least a third of this huge population will live alone and require care.

Dr._Preeti_Chhabria_Hearteningly, one of the city’s premier private hospitals, PD Hinduja Hospital, is opening the city’s first geriatric clinic today, on an OPD (Out Patient Department) basis. Says Dr Preeti Chhabria (in pic on left), consultant in internal medicine and who was instrumental in setting up the clinic, “As people age, there are several changes taking place in their bodies, which are accepted as ‘normal’ by virtue of ageing. We want to bring about the awareness of gerontology, and the idea that it is not necessary to accept these signs of ageing as normal.”

She says that these psychological and physical changes cause a sense of ‘burden’ in the elderly. “Their bodies change and their mobility is affected. Add to that the sense of being dependent, both financially and emotionally, on their children, plus the grief of losing children or the spouse, and the person undergoes a lot of pressure in his daily life,” Dr Chhabria explains. “The elderly suffer in silence because people around them may not be aware of or sensitive to the pressure that they are under.”

What to expect at the clinic

Dr Chhabria has worked in the field of elder care in the US for 15 years, and will use her experience in the multi-disciplinary clinic. There will be three doctors in attendance at the clinic – a consultant for internal medicine, a psychologist and a physiotherapist, all working in tandem to devise the best treatment plan for each patient. “We would evaluate their physical and mental status, and we would follow a ‘grading system’ for each patient. We have clinical scales for grading, to include the parameters Normal, Grey and Mild/Moderate Dementia. Anybody qualifying for the last scale is immediately brought to the attention of their families.

“The testing procedures we follow are fairly accurate, to the extent that we can determine if a person is suffering from ageing-related factors or if his or her condition is the product of other factors like illness or stress,” Dr Chhabria explains. The testing also involves evaluating a person’s mood, checking cognitive function and testing memory.

DSC_0033Back to the future

Dr Chhabria says that such a clinic is necessary in an environment that is extremely “tunnel visioned” towards providing only for the youth. “Geriatrics is the other end of the spectrum from paediatrics. In our daily lives, the young have to be aware of the fact that they are going to be caregivers for the elderly, and that they have to ensure that their old age is safe and peaceful. The elderly should not be marginalised, but taken care of with love and empathy.” In the future, Dr Chhabria says there are plans to offer counselling to caregivers of the elderly.

The clinic will remain open on Thursdays between 9.30 am to 5.30 pm. Please call the clinic on 022 39818181/67668181 for appointments and more details.

(Pictures courtesy PD Hinduja Hospital)

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Wellness

How a 12-year-old’s renal cyst was removed in 30 minutes

From treating only minor ailments, doctors in the city are increasingly turning to laparoscopy to excise cancerous tumours and cysts.

Dhaval Desai (name changed) was playing in his Govandi home with his younger brother a few days ago, when the younger boy jumped on his abdomen. For the next few minutes, the 12-year-old experienced excruciating pain in his flanks, and told his parents about it. “He complained of severe pain so we took him to our family doctor,” said his father, Vinod.

Their family physician prescribed medicines for stomach ache, but the pain persisted. Alarmingly, Dhaval was seen to pass blood in his urine. “Our doctor told us to get a sonography and CT scan done. We were told that he had a kind of tumour above his kidney. I was stunned to hear it, because Dhaval had never complained of any pain or discomfort before,” Vinod explained.

Dhaval had a seven-centimetre cyst in the upper regions of his right kidney. The fall brought to light this cyst, and had to be immediately removed.

Dr Roy PatankarDr Roy Patankar (in pic on left), noted gastrointestinal and laparoscopic surgeon, treated the case. He said, “The conventional procedure in this case would have been to cut open the abdomen and remove the renal cyst. But we find that cutting patients open does several debilitating things – you have to cut all muscles open, there is the possibility of high blood loss, and there is a long recovery time. It is best to avoid invasive procedures especially in young children, whose recovery and short-term mobility may be compromised.”

He added that with conventional surgeries, the patient would also be exposed to a higher risk of hernias later on, since a lot of flank muscles would have to be cut into to expose the kidney before excising the cyst.

In Dhaval’s case, Dr Patankar tried a less invasive approach – laparoscopy. “We got the cyst with just a tiny incision on his abdomen. Where the boy would normally have spent at least a week in hospital, followed by post-op care, Dhaval was able to go home in two days and he resumed school in just five days.” On his part, Dhaval says, “I do not feel any pain at all after the operation. I am now waiting to go to school.”

Laparoscopy in cancer surgeries

Though surgeons in India have largely confined laparoscopy as a surgical tool to such treatments as gall bladder removal and uterine procedures, Dr Patankar says that in the last two years, doctors are using laparoscopy in cancer-related surgeries, too. “There is too much tissue injury and blood loss in conventional surgeries, and after the operation, about 80 per cent of the patient’s pain is caused by the surgical procedure used, than the actual surgery or ailment itself. With laparoscopy, the component of pain attached to surgery is removed.”

Apart from being minimally invasive, which leaves no scarring post-operation, laparoscopy also helps the surgeon get to the root of the issue faster and in a way that is safe for the patient. “While operating, since a camera attached to the probe magnifies the area significantly, it helps the doctor navigate the area better and faster. We have been able to operate on several cancer patients successfully with the use of laparoscopy when removing tumours and cysts,” Dr Patankar says.

He says that doctors in India are increasingly finding takers for cancer-related laparoscopic surgeries from such countries as Sri Lanka, Tanzania and Nigeria. “However, most patients from the West flying to India for laparoscopic surgeries are still opting for bariatric surgeries. Their insurance doesn’t cover the costs of the operation back home, and we do it at a fraction of the cost.”

(Pictures courtesy www.lapsurgeon.in, www.evergreensurgical.com. Feature image is used for representational purpose only) 

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