Knee Of The Hour
Posted on November 30, 2008, under Health.
Pain in your knee could well become a pain in the neck!Watch out before you go for a hot oil massage or pop a painkiller, for the problem can be more than just knee deep.Pain in the knee could be due to several seasons-torn or ruptured ligament or cartilage, knee strain, a broken or fractured kneecap, arthritis, infections, bone tumours and cysts can also lead to knee pain.It also depends on at what age you are experiencing the problem.Read on to know more:
ARTHRITIS
Commonly an ailment of the old, arthritis usually attacks the joints.
ALIGNMENT PROBLEM
Problems occur when a knee becomes misaligned.It is caused when both feet have a structural problem like a flat foot or a high arch.This condition can cause the leg to rotate improperly, thus producing stress on the knee.
OVERWEIGHT
If you are overweight then you are putting unnecessary weight on your knee joints.This results in premature ageing of the knees and the excess strain and stress therein can cause knee pain.Get rid of the excess weight.
THYROID PROBLEM
An overactive thyroid gland can well be the reason behind your knee pain.Because excess release of thyroid results in weight gain that eventually affect your knees.
GENETIC PROBLEM
Diseases like sickle cell or hemophilia could also be reason behind knee pain.It occurs due to the internal bleeding and leads to cartilage damage.
VITAMIN DEFICIENCY
It is not directly responsible for knee pain but vitamin deficiency results in muscle weakness.
KNEE INJURY
If you indulge in heavy sports, you may get injury due to tearing of the ligament.Better be careful!
Beat The Bulge-Right Workout For The Right Fit!
Here are some simple tips to get in shape in real quick time, as there is very little time left before the biggest bashes of the year are going to be held.Every workout must begin with a warm up.A warm up exercise is a must to get maximum benefits from your body but never confuse warm up with stretching. After workout have a glass of honey and lemon juice.Honey provides energy to body while lemon helps cut additional fat.
SLEEPER CLASS
Since one is going to be attending parties and sleeping late, lack of sleep can really spoil your looks.No amount of exercise can make you look fresh.Ensure at least six hours of sleep everyday.
FOOD FACTS
Rather than spending hours in the gym, one can alter one’s diet slightly and get in shape.Eating habits contribute 60 per cent to the way we look.Keep these diet tips in mind..
- Eat according to your body’s needs.A glass of red wine is good but not a bottle.
- Never skip breakfast.It is the most important meal of the day.
- Carry 3-4 ready to eat fruits like apple, plum or chiku with you at work everyday.
- Eat only when hungry.A hunger pang may not always be your body’s craving for food.It may just be thirst.
- Eat slowly as it takes at least 20 minutes for brain to register fullness.So, just because you are not feeling stuffed does not mean you have not eaten to your body’s requirement.Give it times to figure out.
- Keep dinner light.
- Cut down on your tea or coffee intake.Have a cup of tea in the morning and a coffee in the evening.In between if you feel like drinking tea go for herbal tea.
DO IT AT HOME
If ‘not time’ is your excuse to ignore your body, get going at home with this workout plan.
Monday: Walk or jog to warm up at first and then run.Do this for 20 minutes.
Tuesday: Strength train two sets of your muscles (either biceps/triceps or chest/shoulders).Use water bottles for weights.
Wednesday: Yoga.Practice surya namaskar daily.
Thursday: Abs, back and leg exercises.For abs: Crunches and leg lifts.For legs: Squats.For back: Bhujangasana and naukasana.
Friday: Cardio exercises like walking, running and cycling for 30 minutes.
Saturday: Pranayame
Sunday: Rest and repeat the entire schedule from Monday.
Chestnut Magic!
Water chestnuts are commonly used in India.They can be good food especially if one is observing a fast.They are a good source of carbohydrates, making it a good replacement for grains.Dried and ground chestnut atta is used to make rotis and are a good source of energy.
BUT SOME AVOID THEM BECAUSE
- Water chestnuts are low in protective antioxidants.
- Canned water chestnuts can be high in sodium because salt is added in the canning process.
- They are extremely cold and laxative in nature and therefore should not be eaten excessively or it will cause gas in the stomach and bloating.
- Pregnant women especially should avoid eating water chestnuts.
NUTS FOR YOU..
Water chestnuts have many curative and supplementing properties.They are a cooling food and excellent to beat the heat.Water chestnut powder mixed with water relieves cough.If you experience pain while urination, drink up a sweet soup of chestnuts.The juice alleviates nausea and indigestion.Water chestnuts are also believed to cure jaundice and have detoxifying properties.Best consumed raw, they make for an excellent mid-evening snack.You can even steam or saute them.
This crunchy tuber is a staple in Chinese cooking.Although the name refers to them as a nut, they are not a nut at all but in fact a low calorie vegetable.They are great taste enhancers used in salads and appetizers containing very little fat and proving a good source of fibre and B vitamins.They also contain fair amounts of calcium, iron, potassium and zinc.
Minimizing Risk Of Osteoporosis
Osteoporosis is a bone weakening disease that develops gradually and makes bones fragile.This condition especially affects women as they begin to lose bone density after the age of 30.Though one may be unable to do anything about factors such as genes or menopause which predisposes one to fragile bones, one may change the lifestyle to improve strength and density of the bones.Consider these factors:
- Maintain a healthy body weight as it reduces the risk of Osteoporosis
- Regular exercise and adequate nourishment is essential
- Avoid caffeine, alcohol and smoking
In addition to all this, one must ensure adequate calcium intake.Also the right kind of exercise improves calcium absorption in the bones.There are two types of exercise that helps strengthen bones weight bearing and resistance training exercises.Weight bearing exercises are those in which the bones and muscles work against gravity, like walking, jogging, dancing, tennis, golf and soccer.Resistance training exercises on the other hand use resistance to strengthen the bones and muscles.
While some may say that you can never know when your bones gain strength, it is not true.Though not visible, one can feel the strength in the bones while playing a game.Also people say weight bearing exercises are for those who are fit and athletic.But reality is that weight bearing exercise are for all fitness levels and ages.
Food for the bones:
As per research many women consume less than half the amount of calcium required for maintaining healthy bones.An appropriate calcium intake falls between 1000 and 1200 mg per day.Calcium rich foods include milk, yougurt, orange juice, cheese, sardines, oysters, green vegetables, beans and broccoli.
- Vitamin D is required to absorb calcium.The daily recommended intake is 1000 mg.Foods containing vitamin D are milk, egg yolk, tuna and salmon.
Testing Times Ahead
There’s something that all of us equally hate doing-taking tests.But some tests(the medical variety) are not that difficult and indeed, can go a long way in ensuring your good health.It’s all about staying alert and nipping the problem in the bud.Being a woman, it’s more important to stay watchful for there are a lot of health problems that may crop up especially after puberty hits home.And the only way to stop them is by being alert.Here’s a list of all tests a woman must go in for and why:
PAP SMEAR
What: A simple, easy and quick test, it’s also known as Pap test, cervical smear or smear test and helps detect cervical cancer.It tests a swab of cells from your cervix (the end of the uterus that extends into the vagina).
When and How Often: Get it done every year within 3 years of onset of sexual activity or age 21, whichever comes first!
BONE-MINERAL DENSITY TEST
What: It’s a test to find out if you are at risk for osteoporosis is quite common among women and causes substantial bone loss and also leads to fragile bones.
When and How Often: You must get it done three years after menopause, especially if you have a family history of osteoporosis.And depending upon your report and doctor’s suggestion, you should repeat the test.Studies suggest women can lose up to 30 per cent of their bone mass in the five to seven years following menopause.
MAMMOGRAM
What: A mammogram aids in the early detection of breast diseases in women.Extremely accurate, it’s an X-ray photograph of the breast.Studies suggest that mammograms lower the risk of women dying from breast cancer by 25-35 per cent.
When and How to Often: Those with a history of breast cancer should get the test done after the age of 35 every alternate year.Otherwise, you must go in for the test every alternate year after the age of 40.
STD TEST
What: Women who have multiple sex partners should go for Sexually Transmitted Disease(STD) test.The test examines the vaginal culture.
When: Look out for any abnormal vaginal discharge.
What Is Hypertension?
Blood pressure (BP) is a pressure generated in the peripheral channels (arteries) during contraction of and relaxation of heart muscles (systolic and diastolic).Clinically, BP is measured by an instrument knows as Sphygmomanometer.It is measured at the level of the blood channel in the forearm and expressed as mm Hg systolic (upper) and diastolic (lower) BP.The average normal blood pressure is 120/80 in an adult.
When the pressure is higher than the upper limit of the normal range, it is termed as hypertension.It affects both systolic and diastolic blood pressure it is referred as systolic hypertension.
How to control hypertension?
There are various mechanisms responsible for regulation of BP such as neuro hormonal mechanisms.These are mediated by chemicals such as rennin and angiotensin which reduces the diameter of the arteries.There is aldosterone which retains salt and water.Catecholamines such as adrenaline and noradrenalin are the primary source of rennin and aldesterone which increase the arterial resistance consequently increasing the blood pressure.
Is there a fluctuation in BP during daily activities?
Yes.Blood pressure may be elevated with anxiety, hostility, anger and exercise or through excessive consumption of tea, coffee and tobacco, and also during sexual activity.
How common is Hypertension in India?
Hypertension is a common health problem, with 24% of people suffering after the age of 30, 50% after the age of 55 and 60% after the age of 65.Nearly 60% of people are usually unaware that they are suffering from BP and discover it during check-up.Hypertension has no symptoms in the early stages and is thus known as a silent killer.
What are the common causes?
Some of the common causes are negative stress, excessive consumption of salt, alcohol, fat rich diet, smoking, obesity, lack of exercise, oral contraceptive pills, environmental and uncontrolled diabetes.
Types Of Cancer And Preventions
Though there has been an increase in the life span of people, there has also been a corresponding increase in the prevalence of diseases such as cancer, diabetes, hypertension and heart problems.
Cancers in urology include those of the kidneys, ureters, urinary, testis and penis.While the cancers of the prostate and bladder are more common amongst older men and women, testicular cancers attack younger men.Kidney cancer too affects more often the middle and old aged people than youngsters.
Obesity has been associated with higher risks of causing kidney and prostate cancer.Those with a history of kidney stones have a higher risk of cancer, while smokers are prone to urinary bladder cancer.
Usually since the symptoms do not surface until the advanced stage, it helps to have a proactive approach to detect cancers and thus improve the success rate of the treatment.
Those with a history of prostate cancer in families are more prone to it and should go for an annual check-up after the age of 45.It would involve a blood test PSA, physical examination and an ultrasound scan.While appropriate steps may be taken to prevent lung cancer where the specific causative agents have been identified, the same may not be possible with urological cancers as no obvious agent is identifiable in most cases.Hence the importance of early diagnosis cannot be over emphasized.
If you observe any of the below mentioned symptoms, please visit a physician:
- Blood in the urine (even if seen only on urine tests)
- Persistent burning or discomfort while urinating
- Difficulty in passing urine or increased frequency or urgency
- Swelling or lump in the testis or abdomen
- Unexplained weight loss
- Any abnormal scan or other reports
Dose For Your Nose!
IF YOU HAVE A STUFFY NOSE, YOU NEED TO….
- Stem away stuffiness.For temporary relief, take a hot shower.
- Exercise, as it acts like a natural decongestant by releasing adrenaline, which narrows swollen blood vessels.
- Nasal decongestant sprays may provide temporary relief, but if you use it for more than 3 days, it can increase stuffiness.Don’t overdo it.
- Consider a decongestant/antihistamine combination.Some studies suggest that these combo medications may relieves congestion.But some other studies report no evidence that the medications are effective.Consult your doctor.
IF YOU HAVE A RUNNY NOSE, YOU NEED TO….
- Blow gently and often.For chapped nostrils, apply some petroleum jelly.
- Try an antihistamine, only if your symptoms are caused by allergies.
- Consider a decongestant/antihistamine combo if your symptoms are making you uncomfortable.
- To avoid spreading and picking up germs, wash your hands well and use tissues instead of a hankies.
TIPS:
- Drink plenty of fluids.It keeps the lining of the nose and sinuses moist and less susceptible to infection.
- Use a humidifier to keep the air and your nose moist.Make sure your humidifier is fungus-free.
- Avoid irritants like smoke, dust, pollen and animal hair.
- Consider using vitamins, minerals and herbal remedies.
Tensions Begone!
Being in a state of tension for a long time leads to an inner void similar to dust in your eyes.You try removing the dust, as it is alien to your body.Similarly, incompletion is alien to you and it is natural that you put an effort to remove it.You try removing the inner incompletion through indulgence.You feel different sensations would give you completion.
The desire for more and more makes you a wanting being rather than a complete being.During sleep there is no wanting, as you are complete.But that does not mean condemning your sense organs.Keep them alive.Sensations are fine as long as you do not get addicted to them.Addiction happens in ignorance.Such ignorance spills through sense organs too.
TO BID BYE TO TENSION IN LIFE, FOLLOW THIS:
- Learn the art of balancing life.Open your body centre through exercise, yoga and deep breathing.Tensions emerge from the way your mind interprets a particular situation.There is joy when you learn and keep your mind open to new possibilities.
- Observe a surfer….Stronger the waves, the more he enjoys it.When waves are strong, he is totally present in the moment.There are no interfering thoughts in him.In such space something in him makes him alive to the life around him.
- Live in the present.Do not get lost in the past or future.
- Live from the ‘higher self’ is filled with positiveness and encourages you.The ‘lower self’ is interfering and discourages you.
- Relax your body and mind.See the beauty of your thoughts.Do not fight with them.Slowly you create a synergy with your thoughts.
- Whenever possible, be without thoughts.Learn the art of being empty.Don’t verbalize an experience.It relaxes the mind!
Don’t Ignore A Troubled Stomach
The gastrointestinal tract is a very important organ-system in the body and is primarily responsible for intake, digestion, assimilation of nutrients and also excretion of fecal material.Because of its relatively large surface area cancers of the gastrointestinal tract are quite common.
Food pipe
Cause: Smoking, alcohol consumption and chronic heartburn due to reflux of acid from the stomach.
Symptoms: Difficulty in swallowing or feeling of the food being stuck in the chest while eating.
Stomach
Cause: Chronic infection by bacteria known as Helicobacter pylori.Other factors include smoking, alcohol consumption and family history.
Symptoms: Upper abdominal pain, anemia, dyspepsia or symptoms of vague indigestion.Though non-specific, these symptoms should not be ignored.
Large intestine or colon
Cause: Smoking, alcohol and more importantly family history.Also patients with any chronic inflammatory condition of the intestines often known as ulcerative colitis are prone to it.
Symptoms: Anemia, passage of altered blood in stool, acute constipation, weight loss and in case of cancer of the rectum, fresh blood in stool.Do not confuse the rectum bleeding with piles.
Gallbladder
Cause: Since gallstones and associated chronic inflammation of the gall balder are more common in women, hence the cancer affects them more.
Pancreatic
Cause: More common amongst elderly men, pancreatic cancer can be caused by alcohol consumption, smoking and family history.
Do not delay in seeking care of symptoms that are relatively new, progressive, not responding to usual home remedies and particularly if they are associated with weight loss or symptoms of anemia.
