mDhil Health Care Information

Sex and self esteem

admin — Thu, 23 Feb 2012 03:00:12 PST

Does sex define how you feel about yourself?

Sex and self esteem

Does sex make you feel empowered or does it make you feel bad about yourself? mdhil got together with counselor Ajanta De to understand the complicated relationship between sex and self esteem.

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Psoriasis Treatment: Alternative Remedies

admin — Wed, 22 Feb 2012 23:30:07 PST

Psoriasis, as said earlier in An Introduction to Psoriasis, doesn’t have a definite cure. These home remedies apart from drugs can provide the much-needed relief.

Counselling can help a patient cope better with this life-long skin disorder.

Home remedies for psoriasis

These tips can go a long way in keeping psoriasis under control. This can be done along with prescribed medication.

Exposure to sunlight helps in many psoriasis cases. However, in some cases the sun can act as an irritant. So try it out for yourself and see.
Ultraviolet-B light can be administered at home if the patient cannot make frequent trips to the medical centre.
Cortisone creams available over the counter can reduce itching in cases of mild psoriasis.
Soaking in a bath to which coal tar is added can help remove the nasty white flakes or scales. Alternatively, oil or moisturisers can be added to the water, as oil is known to reduce infalammation. Coconut oil is recommended in this case.
Stick to using the same soap and cosmetics. Avoid trying different brands as they may worsen the condition.
Liberally apply moisturiser after bathing for softer skin. After applying, use a plastic wrap to cover the area for a short time as this enhances moisture absorption.
Drink 10 to 12 glasses of water daily, as water is a natural moisturiser or hydrant that will do good to your skin. Lack of water leads to skin dryness. Read more about water intake here.
Avoid tight clothing, too much exposure to the sun, or scratching the skin — as it can irritate the skin, making psoriasis worse.
Use warm olive oil over the affected area and then gently rinse with water.
Take a few spoons of baking soda in a litre of water and mix. Dip a washcloth into this solution and apply on affected areas.
Consume a diet rich in fruits and vegetables as it builds immunity to counteract psoriasis.
If you are a smoker and regular alcohol drinker, cut down.
For widespread psoriasis use a shampoo and cream containing a tar derivative.
Try salt water baths, sea-water baths, Epsom salt baths, tea-tree or wheat-germ oil — which may help alleviate psoriasis. For other benefits of Epsom Salt, click here

Prognosis for psoriasis

As psoriasis is an incurable, long-term disease it is important to treat the individual as a whole. Treatment should be prescribed after taking into account the patient’s occupation, socio-economic status and mental outlook. Stress, depression and constant anxiety could worsen this condition. A psychologist or counsellor can help the patient in bringing in acceptance for the condition, and keep a positive attitude.

If psoriatic arthritis is suspected, a rheumatologist must be consulted. Periodic checkups with the dermatologist is important to review the course of psoriasis and make changes in the treatment.

Complications seen in psoriasis

Infection of the affected skin is a possibility, and should be promptly treated.
Psoriatic arthritis described earlier must be looked out for. It is important to treat it immediately to prevent worsening and ease the patient’s discomfort.

Written by Dr Nisreen Nakhoda, General Physician

Treatment for Menopause: Alternative Remedies

admin — Wed, 22 Feb 2012 19:30:34 PST

Drug therapy for menopause often has many side effects. Take a look at these alternative remedies, which can potentially help treat menopausal symptoms.

Drug therapies for menopause has various side effects like bloating, weight gain, irritability and increased risk of breast and uterine cancer, which is why many are turning towards herbal or homeopathic remedies to ease menopausal symptoms.

Also check out Menopause: Treatment and Drugs

Here’s a low-down on a few alternative remedies:

Herbal remedies

Red clover found in Asia is an ancient herb used to treat breast inflammation, kidney stones, skin and joint problems among others. Studies are being conducted to know its efficacy in easing menopausal symptoms like hot flashes and increasing bone density. It is rich in phytoestrogens (also called isoflavones).

Dong Quai, a Chinese herb and is being used for thousands of years to treat Pre-menstrual syndrome (PMS) and menopausal symptoms. In addition it helps lower blood pressure.

Black cohosh, grows abundantly in America and is believed to contain phytoestrogens. Studies are on to figure its efficacy. It is notorious for its side-effects such as weight gain, stomach discomfort and headache.

Maca is a herb from Peru. Maca’s root is used to improve libido and fertility. It’s known to enhance wellbeing, treat PMS symptoms and menopausal symptoms like anxiety, irritation, loss of libido, sleep disturbances and breast tenderness.

Herbs containing progoesterone:

Progesterone treatments have their own place as some experts believe that symptoms are exacerbated due to imbalance between oestrogen and progoesterone.

Chaste tree berry or chasteberry is said to help treat PMS and menopause by stimulating progesterone production. The ancient Greeks were known to use this herb to cure a wide variety of ailments.

Mexican yam: Natural progoesterone cream that contains extracts of Mexican yam, when applied on the inner thighs and inner forearms where the skin is thinner is known to erase menopausal symptoms. However, there hasn’t been sufficient research about possible side effects.

Homeopathy to treat menopause

Homeopathy claims to effectively control perimenopausal and menopausal symptoms. In homeopathy, the individual is considered in toto, so the prescription will depend on the individual’s specific complaints. Examples of homeopathic medicines for menopause are belladonna, pulsatilla, lachesis, folliculinum, calcarea carbonica and nux vomica.

Some other alternative remedies:

Dietary precautions: Avoid or minimise caffeine and carbonated beverages. The latter, especially contains phosphorus, which causes bone loss, which menopausal women are prone to in any case. Include healthy foods like oats, whole grains, wheat, brown rice, tofu, cashews, almonds and fresh fruits and vegetables. Cut-down intake of red meat and sugar, as they limit the liver’s ability to metabolise oestrogen.
Evening primrose oil is known to be an effective treatment for menopausal symptoms. So is ginseng and Vitex Agnus Castus.
Using soy: Adding soy to the diet is an easy way of getting phytoestrogens. Soy products available are bread and muffins, burgers, milk, cheese and tofu.
Lactobacillus acidophilus and bifidus are good bacteria present in our intestines. During menopause, they help metabolise and use oestrogen and also offer protection from yeast infections. They are available over the counter in most pharmacies.
Some vitamins and minerals that play an important role in managing menopausal symptoms are calcium, magnesium and vitamin E. Calcium is best absorbed in the form of microcrystalline hydroxyapatite calcium (MCHC) and not the more common calcium carbonate. 500-750 mg of Magnesium is needed for optimal absorption of calcium. Vitamin E helps reduce night sweats and hot flashes. 1,000-2,000mg of Vitamin C helps in Vitamin E absorption. All these concentrations are to be taken daily, but only after consulting your gynaecologist.

Written by Dr Nisreen Nakhoda, General Physician

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Good To Know: Next time you brush, ensure you clean your tongue as well. Studies show that the tongue plays host to many bacteria which cause bad breath.

admin — Wed, 22 Feb 2012 19:30:04 PST

Next time you brush, ensure you clean your tongue as well. Studies show that the tongue plays host to many bacteria which cause bad breath.

Why do you crave for comfort food?

admin — Wed, 22 Feb 2012 03:00:02 PST

Everyone has that one particular favourite dish that is familiar and comforting. That one dish that can add flavour to blandest of days.

It’s been many years since I left my parents’ home and moved to Bangalore to live and work on my own. And I have to say I really enjoy living in my own. I like my apartment, I’ve got plenty of friends and all my basic needs are taken care of. In short, I’m very comfortable. And yet, there are some days that I find myself craving for something only my mum can provide me. Nothing exotic or profound really – I simply find myself longing for the delicious, typical Maharashtrian poha my mum makes.

Poha! What is it about that poha? It’s not like I like it too much, I can think of a zillion other things I like much more than poha. But there’s just something about it that spells “home” to me.

Sometimes I think comfort food is as close to time travel as we’ll ever get. Each bite has the power to transport you to happier times in your childhood when mom’s cooking and a hug was all you needed to deal with your problems.

I began to wonder, was it just me or did everyone else also turn to one particular dish which brought them solace and comfort? I did a little survey to find out what the most popular “comfort foods” were. To my surprise, it wasn’t something exotic and complicated! More often than not, it was simple home cooked food that had people drooling and sighing in desire.

The comfort foods survey – Results!

Idlis: Who would have imagined that this humble “rice battered savoury cake from South India”, as Wikipedia likes to describe it, would make it to the list? Some friends even went far enough to profess their undying love for idlis! One said and I quote – “My day isn’t complete without it!!” Yes, I know, I have weird friends.

Parathas: Transcending all states, was the paratha. Stuffed with potato or just plain, the paratha found favour with all kinds of Indians – the north, south, east and west! The thing that varied was the choice of gravies ranging from chicken curry to dahi (yoghurt) to pickle and butter!

Daal chawal: In its many forms, be it Rajama chawal or Sambar rice or Rasam rice or even the simple khichdi did really well on my survey. Not surprising, considering we are predominately a rice eating nation.

Thupka: If you have ever been to a small Tibetan restaurant, you’re bound to have come across the thupka. A steaming bowl of the original “soupy noodles” was the hot favourite with all my northeastern survey takers.

Biryani: Sigh! I guess, for some of us, biryani spells home food. Even though I’m not one of them, I can surely understand their love for it. One survey taker was describing his favourite biryani – “I don’t know if you’ve had it, it’s not dum biryani, it’s this spicy green one which my mom makes. Okay, I’m drooling now!”

Curd rice: I know for most south Indians, the meal isn’t complete till they’ve tucked in a little bit of curd rice. For me, curd rice spells comfort when my tummy hasn’t been behaving itself. With a little bit of tadka and sweet lime pickle on the side. How many of you can almost taste it?

Chhole bhature: I must admit, I was surprised to find this make its way on my list. I mean, after all, how many people could like the greasy bhature and the heavily spiced chhole? Plenty, as it turns out. Me included!

So now that I have you salivating on your keyboards, it’s time to ask you the inevitable question. What are you craving for?

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Photograph by ampersandyslexia via Creative Commons

Gallery photo by avlxyz, Alexandra Moss, roland and Kirti Poddar via Creative Commons

Psoriasis: Diagnosis and Treatment

admin — Tue, 21 Feb 2012 23:30:18 PST

While years of medical research hasn’t found a complete cure for this chronic skin disorder, there are different modes of treatment that can certainly provide relief.

Also check out: An introduction to Psoriasis

Diagnosing psoriasis

Psoriasis is distinctive because of its raised patches and white flakes, so diagnosis is quite simple.

Auspitz’s sign (bleeding that occurs, when flakes are removed) distinguishes it from other skin conditions.In case of confusion, a skin biopsy can help confirms the diagnosis.

Treatment for psoriasis

A combination of medicines, home remedies and surgery can help control psoriasis.

Drug therapy

This consists of three sub-types: topical medication (applied directly on to the skin), oral drugs and light therapy.

Topical medication: These include the likes of retinoids, calcitriol, anthralin, steroids and salicylic acid. They are applied alone or in combination, as one might need the other for effective treatment.

Anthralin is a tree-bark extract, one of the most effective psoriatic agents. It should only be applied to the affected area, as it can cause skin irritation otherwise. Also make sure it doesn’t come in contact with clothes as it can stain clothing.
Calcitriol binds to vitamin D receptors on the skin’s surface and minimises excess production of skin cells, thus improving psoriasis. Calcitriol is available in ointment form, and must be applied twice a day.
Steroids like fluocinolone, clobetasol and betamethasone are prescribed in different strengths in cream or ointment form, twice daily, according to the severity of psoriasis.
Salicylic acid helps reduce the thick flakes on the skin.

Oral and injectable drugs:

PUVA therapy: Psoralens like methoxsalen and trioxsalen in combination with UV-A therapy is called PUVA. Psoralens make the skin more sensitive to light and have to be taken many hours before exposure to UV-A therapy (light therapy) or sunlight. Side effects of psoralens include itching, burning, nausea, tendency to sunburn and increased sensitivity to light and skin cancer.
Immunosuppressants like cyclosporine and methotrexate: As the name suggests, they suppress the immune system, slowing down the production of skin cells. It can be taken orally or through an injection. While on this therapy, blood count tests and those of liver and kidney function have to be done at intervals.
Ustekinumab is a drug that helps block two proteins called interleukin 12 and interleukin 23, which cause inflammation in psoriasis, thus providing relief.
Etanercept is available in injectable form and is used to treat psoriatic arthritis. It is a protein that helps reduce inflammation. The injection can be taken at home, once taught by a doctor/ nurse.
Alefacept also suppresses the immune system, slowing down the production of new skin cells. It has many adverse effects like allergy or swelling of the throat and tongue, bleeding or a hard lump at the site of injection and increased risk of malignancy.
Acitretin is a modified vitamin A molecule, also known as an oral retinoid. It is helpful in the treatment of pustular psoriasis. Women on this drug must refrain from getting pregnant for 3 years after stopping the drug, due to the risk of birth defects.

Phototherapy:

Phototherapy or light therapy is used when topical agents are not wholly effective in treating psoriasis.

UV-B light is used in large patches of plaque psoriasis of moderate to severe degree. After exposure to UV-B topical creams like anthralin, calcipotriene or steroids are prescribed.
UV-A light is used as a part of PUVA therapy (in combination with psoralen). Many sessions are required for an effective remedy.

Laser therapy:

To treat a large patch or in cases of plaque psoriasis, laser is effective. As the laser is directed on the affected skin, the unaffected skin is not harmed.

You may also like our articles on other skin conditions like:

Written by Dr. Nisreen Nakhoda, General Physician

Coming up next: Home remedies, complications and prognosis of psoriasis

Photograph via sxc.hu

Menopause: Treatment and Drugs

admin — Tue, 21 Feb 2012 20:30:41 PST

Continuing from where we left off, here’s all you need to know about treating menopause.

Menopause investigations:

Generally, investigations are not necessary to ascertain whether a woman has reached menopause. However, in some instances your doctor may ask for blood and urine tests to check hormone levels.

FSH (follicle stimulating hormone), LH (luteinising hormone), and oestradiol levels are checked to see if menopause is complete.

Treatment for menopause

Menopause is a natural, biological condition which happens to every woman and needs no treatment. However, some symptoms like hot flashes, night sweats and mood changes may be distressing and can prevent you from living life to the fullest. This is when you must talk to your doctor to learn more about these symptoms and how best to minimise them.

The medical treatment is of two types: HRT or hormone replacement therapy and non-hormonal medications. Alternative therapies may also prove beneficial, and lifestyle changes in this case are an absolute must.

Hormone Replacement Therapy (HRT)

HRT refers to providing hormones oestrogen and progoesterone artificially due to its cessation at menopause. Withdrawal of oestrogen is responsible for many symptoms like vaginal dryness and infection, skin dryness, osteoporosis and heart disease.

HRT is indicated in women who have recently entered menopause and should not be used for more than 5 years unless there is a specific need. HRT is recommended for the treatment of hot flashes when other methods are ineffective. It is not prescribed to women who have been menopausal since a long time, except for oestrogen creams — prescribed in some cases. If the woman has a uterus and is taking oestrogen, she should also take progoesterone to prevent endometrial cancer (cancer of the inner lining of the uterus). If the uterus is removed, there is no need to take progoesterone.

While on HRT, it is important to visit the gynaecologist at regular intervals for examinations. Mammograms and pap smears must be done periodically as recommended.

Warning for HRT: In some studies HRT is proven to increase a woman’s risk of heart disease, blood clots, breast cancer and stroke when oestrogen and progoesterone combinations were taken for a long period. However, there is no breast cancer risk when oestrogen is taken alone. Ask your doctor to reduce oral oestrogen and prescribe it in the form of a gel, cream or patch instead, as this is harmless. Ultimately the benefits and risks of HRT should be weighed and the lowest dose possible should be prescribed for a limited time period to decrease symptoms.

Non-hormonal Drugs

Other medicines that reduce symptoms like hot flashes, night swats and mood swings are

Antidepressants like paroxetine, venlafaxine and fluoxetine
Blood pressure drug called clonidine
Anti-seizure drug called gabapentin

Since women are prone to osteoporosis, biphosphonates can be prescribed. Some examples are risedronate, ibandronate and alendronate. These drugs prevent bone loss and reduce the risk of fractures and are preferred in the treatment and prevention of osteoporosis over HRT.

Lifestyle Modification

It is as important to make certain alterations in your lifestyle to combat the effects of menopause, with or without medication. A diet rich in fibre, fruits and vegetables along with regular exercise and stress management goes a long way in making this phase of life comfortable. Include soya in the diet as it contains natural oestrogens. Avoid alcohol, caffeine and smoking. Cigarette smoking is said to hasten menopause. Consume freshly prepared food, rich in whole grains and avoid processed, high fat and salty food. Keep cholesterol levels low and choose a low-fat diet, as a high-fat diet can put you at risk of breast cancer.

Join a yoga or tai chi class as it will keep your body supple and mind stress free. Do Kegel exercises thrice a day to maintain tone of the pelvic muscles and prevent incontinence.

Have regular sex as it burns calories and keeps you connected to your partner.

Wear cotton clothes and avoid synthetic fabrics, as it may be uncomfortable, especially in light of hot flashes.

Keep your doctor updated about your medical and family history. For e.g. if you have a family history of osteoporosis make sure to mention it and ask if you need a calcium or vitamin D supplement.

Written by Dr Nisreen Nakhoda, General Physician

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Photograph via sxc.hu

Good To Know: As per the Indian census 2011, India’s population has reached 1,210 million which is more than four times what it was 110 years ago. In 1901, India’s population was recorded to be 238.4 million

admin — Tue, 21 Feb 2012 19:30:16 PST

As per the Indian census 2011, India’s population has reached 1,210 million which is more than four times what it was 110 years ago. In 1901, India’s population was recorded to be 238.4 million

An introduction to Psoriasis

admin — Tue, 21 Feb 2012 03:00:55 PST

A chronic inflammatory skin condition, psoriasis has no cure but can be controlled.

Psoriasis affects both men and women.

What is psoriasis?

Psoriasis is a non-contagious, chronic inflammatory skin condition seen worldwide, affecting 125-million people. Currently, psoriasis has no cure, but can certainly be controlled.

Facts about psoriasis:

Despite many years of research, there’s no medical evidence on what causes psoriasis. However, studies have established the following:

Psoriasis affects both men and women. It is seen in all races, but Caucasians are more prone to it than people with darker skin. It affects 1-2% of the general population.
It commonly runs in families, but the exact genetic link is still unclear. Children may inherit it from a parent with psoriasis.
Mechanical, chemical or radiation trauma can cause or worsen the condition. Drugs that induce or worsen psoriasis are NSAID’s (Non-steroidal anti-inflammatory drug), chloroquine for malaria, lithium for manic episodes and beta blockers.
Psoriasis does not spread through touch or intimate/sexual contact.
In psoriasis, it is seen that a particular white blood cell called T-lymphocyte gets activated, causing the skin to replace skin cells with new ones in days rather than weeks. This causes the typical red or pink thickening of skin.

Signs and symptoms of psoriasis:

Typical lesions of psoriasis are — white, pink or red — raised thick patches of skin covered with flakes or scales.
If the white flakes are removed a tiny dot of blood is seen. This is called Auspitz’s sign and is used to enable diagnosis.
Psoriasis can cause severe itching and pain. This may make it impossible for a person to get a good night’s sleep.

Sometimes psoriasis gets better on its own. The condition can last anywhere between a few weeks to a few months and is impossible to predict. In some people with mild psoriasis, the condition may go undetected.

Psoriasis can affect any area of the body.

Areas prone to rubbing and friction are more likely to get psoriasis. In most cases, psoriasis affects areas such as elbows, knees and scalp.
If the scalp is affected by psoriasis, it causes white flakes that are similar to dandruff. In that case, the treatment for both is similar.
If it affects the nails, it causes small white spots or pits. In some cases it may cause a yellowish-brown discolouration of the nail bed, which resembles a fungal infection.
Psoriasis can also affect the genitals. It is usually seen on the head of the penis or between the buttocks as flat red patches.
Psoriasis can affect the knees, ankles and elbow joints, which is called psoriatic arthritis. It is seen in 10-35% of psoriasis cases, and needs prompt medical attention to arrest spread. Sometimes, no skin lesions are found in patients with psoriatic arthritis.

Types of psoriasis:

Psoriasis vulgaris – Also called, plaque psoriasis, it is the most common type, found in nearly 80% of psoriasis cases. It is characterised by well-defined patches of red raised skin.
Guttate psoriasis – Here, small spots like drops are found on affected areas.
Pustular psoriasis – Here, small blisters filled with a yellowish pus are found on affected areas.
Inverse psoriasis – This affects areas such as the underarms, navel and buttocks.
Palmoplantar psoriasis – This affects the palms and soles of feet.

Watch out for our next article on Psoriasis, where we will discuss the diagnosis and treatment options available for this condition.

Written by Dr Nisreen Nakhoda, General Physician

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Photograph via sxc.hu

Could you be in an abusive relationship?

admin — Tue, 21 Feb 2012 01:30:33 PST

Its easy to miss the signs. What starts as a simple verbal abuse could translate into physical or sexual abuse.

Could you be in an abusive relationship?

Its easy to mistake abuse for “a moment of anger” and to look at it as “something that will never happen again.” Counsellor Ajanta De points out subtle signs and hints which may indicate that you are in an abusive relationship. Watch to know more!

Share this video with all the people you care about!

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The germiest places we all visit!

admin — Mon, 20 Feb 2012 19:30:52 PST

I know what you are thinking, your toilets right? You couldn’t be more wrong!

Of course you are careful while using the restrooms at bus stands and railway stations, but do you really know what germs lurk in the so-called clean places that we visit?

Germiest places you visit

Malls: Your shopper’s paradise may look all swanky and clean, but studies show that malls are infested with germs. With a steady inflow of people, the germs get added on faster than they are cleaned. While you may expect places like bathrooms and escalator hand bars are expected to be dirty, table tops in food courts are also a haven for germs. They are wiped often enough, but the cloth used to clean them isn’t.

ATMs: I’m sure you don’t think twice before using that touch screen ATM or before punching in your pin at the nearest teller machine. Research shows that bacteria like the E. Coli and the cold and flu viruses are aplenty on the screen as well as the keypad. The germiest key? The enter key!

Supermarkets: To be more specific, supermarkets with shopping carts. They get used by a large number of people and aren’t sanitized regularly. A study found traces of saliva, bacteria and even fecal matter on the handles of these shopping carts! Be smart, use a sanitizer once you are done with your shopping.

Toy stores: This would be every parent’s nightmare! Research shows that most kids play with the toys put on display. This usually involves rubbing the toy on their faces or putting it in their mouth. Needless to say, when the toy goes back to the shelf, so do the germs. Ensure you wipe down any toy you buy before you let your child play with it and whenever possible, pick one which is in a sealed box

Electronic stores: Studies indicate that when you share a person’s phone, you also end up sharing his germs which may be on the phone. Just imagine a whole shop full of phones and gadgets being tried out by different people. While the stores do clean up their products, they certainly don’t do it after every use.

Your kitchen: Sinks, counter tops, the gas stove. While its a daily routine in many households to clean the bathroom daily, kitchen cleaning occurs only once a week! Studies showed that the kitchen sink was found to be the germiest place in a house. More often than not, the cloth or scrub used to wipe the kitchen sink and counter tops isn’t cleaned regularly and is a breeding ground for germs.

Make up shops: Most of the make-up stores now have a sample that you can try on. It makes shopping for that perfect lipstick easy, but have you wondered how many women would have used it before you? A study conducted at a make-up store indicated the presence of E. Coli and other bacteria which could cause cold and cough.

There is no hiding from germs. Honestly, there is no way that you can avoid going to a supermarket or an ATM but you can be a little careful and carry some tissues and an alcohol based sanitizer with you. Whenever in doubt, use it. After all, it is better to be safe than sorry right?

Photograph by sabeth718 via Creative Commons

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Good To Know: WHO estimates that more than 5 million people will die from a tobacco-related heart attack, stroke or other disease. So quit smoking today!

admin — Mon, 20 Feb 2012 19:30:41 PST

WHO estimates that more than 5 million people will die from a tobacco-related heart attack, stroke or other disease. So quit smoking today!

How to cut your nails if you are diabetic

admin — Sun, 19 Feb 2012 23:30:57 PST

Foot care is of utmost important if you are a diabetic. A simple thing like clipping your nails requires extra attention.

We know you have a lot to worry about when you are a diabetic. With your stringent diet, medication and exercise routine, it’s easy to forget about your feet.

Click here to read why you should be taking good care of your feet if you are a diabetic.

Here are the steps you should follow for cutting your toenails if you are a diabetic

Ensure you are not in a hurry and have enough time to do this activity. A rushed job may lead to cuts and bruises which may
Start with a warm bath for your feet. Check the temperature with your elbow. Diabetics generally have decreased sensations in their feet and may not realise if the water is too hot.
Soak your feet for some time. Ensure you don’t soak your feet for too long, certainly for not more than 5 minutes.
Dry your feet thoroughly. Ensure that you dry the area between your toes.
Cut your nails straight across. Do not try to cut your nails too short.
Also avoid cutting into the corners of your toenails. This will help you avoid ingrown toenails.
If you do notice an ingrown toenail, head to a doctor as it may lead to infections. In very mild cases, you can heal an ingrown toenail by soaking your feet in a warm bath and then placing some cotton under the nail. If you notice redness, pain or swelling, get medical help.
Use a nail file to smooth your nails. Be careful not to irritate the skin around the toenails while filing. It may cause blisters which may lead to further complications
Once you are done with the cutting and filing, check each toe properly. If you’ve managed to cut or bruise yourself, you may need medical help to ensure that the wound does not get infected.

Photograph via sxc.hu and by massdistraction via Creative Commons

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Good To Know: A cup of onions pack in a lot of essential nutrients and just has 65 calories. So include a few slices daily in your diet.

admin — Sun, 19 Feb 2012 19:30:59 PST

A cup of onions pack in a lot of essential nutrients and just has 65 calories. So include a few slices daily in your diet.

Natural Wonders: Barley

admin — Sun, 19 Feb 2012 19:30:15 PST

A powerhouse of nutrients, this humble cereal grain, lowers cholesterol, aids intestinal health, fights diabetes and even prevents nosebleeds due to excessive heat in the body.

It's low in fat and cholesterol free.

Barley, a nutritional powerhouse:

A cereal grain with a rich nut-like flavour, barley wins hands down when it comes to good nutrition. Barley packs in a good amount of dietary fibre — both soluble and insoluble, essential vitamins, minerals, antioxidants and phytochemicals (health boosting, naturally occurring plant compounds). Additionally, barley is low in fat and cholesterol free. Make it a part of your daily diet to reap the vast benefits that this humble grain has to offer.

Prime health benefits of barley:

Barley’s fibre eases bowel movement and boosts intestinal health

If your bowel movement isn’t regular enough, barley can be of great help to you. This wonder cereal loaded with dietary fibre gives your intestinal health a boost. In addition to supplying roughage – thereby decreasing the risk if colon cancer and hemorrhoids – barley also provides food for friendly bacteria in the large intestine.

Barley helps lower cholesterol

Barley’s dietary fibre is high in beta glucan, which helps lower cholesterol by binding to bile acids and removing them from the body via feces. Bile acid, manufactured by the liver from cholesterol, are compounds that help digest fat. When they are excreted, the liver must manufacture new bile acids thus using up more cholesterol, lowering the amount of cholesterol that is in circulatio

You may also like our article: Top foods that lower cholesterol and our expert Q&A: How can I lower my cholesterol and control diabetes?

Barley fights diabetes

Indians are genetically predisposed to diabetes. This disease can be controlled and even prevented by making simple lifestyle changes; including an increase in physical activity and inclusion of whole-grain, high-fibre foods such as barley in everyday diet. Barley is a good food choice for those concerned with diabetes, particularly type 2, or pre-diabetes as it packs in essential vitamins and minerals, in addition to a good amount of dietary fibre, both soluble and insoluble. Beta-glucan, a soluble fibre found aplenty in barley ealps maintain healthy blood sugar levels by slowing down glucose absorption in the body.

Also check out our article: Natural wonders for diabetes and Top Ten Ways to Prevent Diabetes

Barley promotes heart health

Barley is a good source of niacin, a B vitamin that provides protection against various cardiovascular risk factors. In addition, to lowering cholesterol, studies show that regular intake of barley slows progression of atherosclerosis 9build-up of plaque that narrows blood vessels), and progression of stenosis (an abnormal narrowing of the diameter of arterial passageways).

Want to learn more about ways to improve your heart health, watch our video interview with Dr Devi Shetty from Narayana Hrudayalaya: Heart Disease, an Epidemic in India

Barley is a natural coolant

Traditionally, barley water (pre-soaked barley, boiled in water) has been used as a coolant to reduce heat in the body. Regular intake of barley water during summer months helps reduce nosebleeds, heat boils etc. caused due to excessive heat in the body.

You may also like our Weekend Top Ten – Naturally Cooling Foods

Photograph via sxc.hu

Good To Know: The only way to get rid of split ends is by trimming your hair up to the point it is damaged. Make sure your hair is well conditioned to prevent it.

admin — Sat, 18 Feb 2012 19:30:24 PST

The only way to get rid of split ends is by trimming your hair up to the point it is damaged. Make sure your hair is well conditioned to prevent it.

Good To Know: Chew up to 15-20 times and u will consume 70 calories less per meal. Add more fibre to ur diet and this will gives u a feeling of fullness.

admin — Fri, 17 Feb 2012 19:30:37 PST

Chew up to 15-20 times and u will consume 70 calories less per meal. Add more fibre to ur diet and this will gives u a feeling of fullness.

Complications during menopause

admin — Fri, 17 Feb 2012 03:00:47 PST

Menopause may mean relief from cramps and periods but be aware of the complications that may arise during or due to menopause.

Menopause causes long-term changes in the body due to the cessation of estrogen and progesterone. However, small amounts of testosterone are produced as before. This leads to development of facial hair.

Complications that can arise during menopause

Osteoporosis: This is an important complication and effect of menopause and affects a large percentage of women. Ongoing studies have still not determined what causes loss of bone density. Osteoporosis means a decrease in bone density of the skeleton predisposing to fractures. It has been found that the bone loss occurs rapidly in the years following menopause so it is important for women of this age group to be aware of osteoporosis and follow their physician’s advice to reduce osteoporosis. These women are susceptible to hip, wrist and spine fractures. It is recommended that women lift weights in moderation to keep the bones strong. Also take a calcium and/or vitamin D supplement after consulting your doctor if you are not getting enough of these important elements. Some medicines to improve bone strength and prevent bone loss are alendronate, risedronate and calcitonin. To read more on osteoporosis, click here.

Heart disease: Increasing cholesterol levels and loss of the protective effect of estrogen increases the risk of heart disease in post-menopausal women. At the age of 51 the risk of women suffering from heart disease is almost equal to that of men. Follow lifestyle changes, exercise daily and minimise smoking and alcohol consumption to keep your heart healthy. Today, heart disease is the number one killer among men and women. However hormone therapy is not advised to prevent heart disease due to other considerations. Watch our video on heart health and women.

Vaginal bleeding: This occurs sometimes after menopause. Even spotting should prompt the woman to consult a doctor as it may be harmless or a sign of cancer. If after 12 months of periods stopping completely any bleeding occurs it must be brought to the attention of a gynaecologist promptly.

Urinary incontinence: Stress, obesity, laxity of the tissues and loss of muscle tone all contribute to incontinence. Frequently dribbling of urine happens or urine may leak out when the abdominal pressure is increased during laughing, sneezing or lifting weight. Your gynaecologist may recommend Kegel’s exercises to strengthen the muscles of the pelvic floor. In addition using a vaginal estrogen application may improve the symptoms. If that does not yield results, surgical methods can be tried.

Weight gain: In the reproductive years women tend to put on weight more on the hips and thighs. But after menopause fat tends to accumulate on the abdomen around the waist. This type of fat accumulation is dangerous and a precursor for heart disease. Also as women age they tend to become sedentary hence it is important to follow a regular exercise regimen to keep the weight off and heart disease at bay. Read our article on weight training for women

Photograph via sxc.hu

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Top 10 (inexcusable) excuses not to exercise

admin — Thu, 16 Feb 2012 23:30:54 PST

Don’t exercise? Have a brilliant excuse for it? Well, not for long! We’re here to shoot down every possible excuse you might have so you can get moving.

Find a park and start walking!

If there’s one thing we human beings are good at, it’s at making excuses. From why we didn’t do our homework when we were children, to why we don’t exercise now that we’re adults – our minds just grow more and more inventive as time goes on.

If you have an excuse not to exercise, we have a counter argument for you. So whatever your reason is, bring it on!

Top 10 (inexcusable) excuses not to exercise

1. I don’t have the time

That’s simply not true. If you have time to watch your favourite soap on TV, then you have the time to exercise. It’s simply a matter of prioritising and organising.

Make your health a priority and sit down and organise your week. With a little shuffling and juggling, you’ll find that it’s easy enough to take 30 minutes out everyday to exercise.

Read about the ways you can add more activity to your daily routine.

2. I have kids. I really don’t have time to exercise

We understand that being a parent is a full-time job. It’s also a job that requires you to be physically and mentally healthy, which is why exercise becomes all the more important. The best way to exercise with kids is to include them in your workout. Take them to the park with you or do a fun dance with them at home.

If the above doesn’t work, take time to work out while they’re school or wake up early to exercise. If you make it a priority, you’ll be able to make time for it.

Must read: Top 10 tips for healthy moms and dads.

3. I’m not a morning person

That’s OK, you can exercise any time of the day provided you do it in a safe manner. Keep a gap between your meal and your workout and don’t exercise too close to your night sleep time. Other than that, be it morning or evening, just put on the right gear and go forth and exercise.

4. I’m thin. I don’t need exercise

A few years ago, scientists came out with a concept called TOFI (Thin Outside, Fat Inside). This is a phenomenon that affects a lot of slim people who don’t exercise. So while they have no extra weight on the outside, scans show a lot of fat accumulated around their organs – which can also be dangerous.

Besides, exercise has many benefits besides weight loss. It helps to ward off diseases like cancer, diabetes, hypertension; it is a great mental stimulant; it helps keep you toned and fit and improves your sex life as well. Remember, the aim should be fitness, not just slimness.

5. I don’t have a good gym close by/I can’t afford a gym/I’m no good at sports

If you can walk, you can exercise. You don’t need to be a member of a fancy gym or be an expert basketball player or be able to do headstands to exercise. The easiest exercise is walking. It also happens to be one of the most effective workouts out there, so quit your excuses and get walking!

The top 10 benefits of walking – read about them right here!

6. I HATE exercising

If you did a survey, you’d probably find that a lot of people don’t necessarily love to exercise. After all, most of us would rather stay in bed that extra hour in the morning than be sweating it out in the park.

However, exercise is important. And one way to make it more enjoyable is by doing it with a friend or joining a group class. Also, exercise needn’t just be limited to running on a treadmill or lifting weights. Try something gentler like Pilates or yoga and you’ll eventually find something you actually enjoy.

7. It has no effect on me

Somebody once said that diet and exercise are like the two wings of a plane. If one is not functioning, the plane can’t take off.

In other words, if you’re trying to lose weight you have to exercise and eat healthy. You can’t come back from your workout and gorge on two samosas and a cold coffee with ice cream and expect to lose weight. With a little discipline, your workout will soon start showing results.

Could you have hit a weight loss plateau? Here are tips to get past it.

8. My back hurts and other medical issues

Back pain is often a result of a weak core. And strengthening your core is a great way of alleviating the pain.

If you have specific medical issues, it needn’t mean the end of exercise for you. Speak to a doctor or qualified trainer and figure out an exercise routine that’s tailored specially around your concerns. You might find that the exercise actually helps reduce all those aches and pains.

9. It’s so boring

Walking on the treadmill and never getting anywhere may be boring. But have you tried playing a sport? Or checked out a dance-based exercise routine? The best way to kill the boredom is to work out with a buddy. Ask your partner or best friend to join you and make exercise fun!

10. I’ve never exercised before

That’s no excuse at all. It’s never too late to exercise. Start today and reap the health benefits in the years to come.

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Photograph via sxc.hu

Recipe: Whole-wheat buns

admin — Thu, 16 Feb 2012 19:30:57 PST

Whole-wheat buns go well with your omelettes and soup. And when it’s made at home its nutritious sans preservatives. So try this easy-to-bake buns at home today!

Ingredients for whole-wheat buns:

Warm water – ¼ cup
Warm milk – 1 cup
Vegetable oil – 1/3 cup
Brown sugar – ¼ cup OR Honey – ¼ cup
Yeast – 2 tbsp.
Salt – 1 tsp.
Egg – 1
Whole-wheat flour – 3 ½ cups

How to make whole-wheat buns:

Combine water, milk, yeast, oil, sugar OR honey – mix well and let it rest for 15 minutes.
Beat the egg. Sieve the flour.
Add salt, egg and flour to the liquid mixture and mix well. Keep aside for 15 minutes.
Grease round-shaped moulds with unsalted butter.
Pour mixture into the moulds.
Bake at 400 to 425 degrees for approximately 8 to 10 minutes or until they turn light brown.

Exercise care to ensure they aren’t over baked or it will be too hard to eat.

Voila, homemade whole-wheat buns are ready!

Serve it with omelettes for breakfast, or soup (Check out our recipe for Spinach Soup) for lunch or supper!

Photograph via sxc.hu

Good To Know: At least 30 minutes of regular physical activity daily helps maintain cardiovascular fitness; at least 60 minutes on most days helps maintain a healthy weight.

admin — Thu, 16 Feb 2012 19:30:46 PST

At least 30 minutes of regular physical activity daily helps maintain cardiovascular fitness; at least 60 minutes on most days helps maintain a healthy weight.

Adult acne: Why you get it, How to treat it

admin — Thu, 16 Feb 2012 03:00:12 PST

A zit or two is a common thing for most adults. For many others, acne flare-ups in adulthood can be very severe. We tell you everything you need to know about adult acne – occasional, mild or severe.

Say hello to clear skin!

You’re not a teenager, but still have acne…

Thought you had left acne behind in college? Think again, acne can come back to haunt you in adulthood. Statistics reveal that acne comes back to haunt 65% of women and 35% of men in their 20s, 30s and 40s.

Also read our article Acne: Dealing with those annoying pimples

Causes for adult acne

Hormonal imbalance: Sensitivity or over production of testosterone, or an imbalance in the female hormone oestrogen during perimenopause and menopause act as triggers for acne. Another condition called polycystic ovarian syndrome (PCOS) leads to hormonal fluctuations, of which acne is a by-product. Oral contraceptive pills can also trigger acne in adults.
Stress, emotional disturbances and pollution can also cause a flare-up.
Weather: Acne is rampant during winter. One theory is that the creams we use to hydrate dry skin trigger acne because of excess oil. Summer too can be tricky — as the heat causes sweating — which means more oil clogs the pores. Also, sunscreen used liberally during summer may contain oil or equivalent substances.
Skin type: Oily skin produces excess sebum a fluid present in sebaceous glands of our skin. Hence oily skin or combination skin on the t-zone (forehead, nose and chin) is more prone to acne. Take the tissue test to know your skin type.
Cosmetics: Most people use their bathing bar on the face too. This may be too harsh for the delicate skin on the face. Changing beauty products at random is an absolute NO. When you find certain products that go well with your skin and do not cause breakouts, stick to them instead of buying whatever catches your fancy. Avoid oil-based products, as they aggravate the problem. Other substances to avoid are sodium lauryl sulphate, laureth -4 and D and C red dyes.
Genetics: No matter how much care you take of your face, your flare ups are linked to your genes. If your parents suffered from this problem chances are you won’t be able to wish it away. But we can definitely take solace from the fact that acne is treatable if not curable.

Signs and symptoms of adult acne

Most adults end up with acne at some point in time. Apart from the face it can also appears on the back, buttocks, arms and underarms.

Acne may present itself as elevated pink spots called pimples. If the opening of the pore is clogged it is called a whitehead, but if it is deep-seated with dirt and debris, and has a wide opening on the skin it’s a blackhead.

Diagnosing adult acne

The diagnosis of acne is fairly simple due to its characteristic appearance. Sometimes acne scars may be visible in long standing cases.

Treatment for adult acne

Acne can be effectively treated using topical medication, oral antibiotics or both.

Topical medication includes benzoyl peroxide, retinoic acid and antibiotic ointments.
Benzoyl peroxide is available in strengths of 2.5 – 5%. Generally, a lesser strength is prescribed as it may cause skin reddening and irritation.
Retinoic acid acts as a peeling agent and is prescribed at night as it may cause irritation if skin is exposed to the sun after application.
Topical antibiotics like clindamycin are prescribed in some cases.
Oral drugs: Antibiotics like tetracycline or dapsone are prescribed in more severe cases.

Complications seen in adult acne:

The longer you live with acne without getting it treated, the more chances you have of the acne leaving permanent scars. Hence, it is advisable to consult a dermatologist promptly and follow a morning and nighttime skincare regimen daily to treat it and prevent it from getting worse.

If acne is disrupting your life, seek help from a counsellor or guide. The social stigma that acne causes should not be suffered in silence. Pursue hobbies, meet friends and relatives and don’t worry about it.

Adult acne prevention

Follow these tips and tricks for a clear complexion.

Take off make-up thoroughly: As soon as you’re home make it a habit to remove all make-up thoroughly. And to make the job easier, don’t put on lots of it in the first place.
Fine tune your cleansing technique: Use a mild cleanser like Cetaphil and then a toner. Now apply your topical medication. Cleansing should be done twice a day.
Leave it alone: Never squeeze pimple and whiteheads. Pimples means it is an inflammation and touching it may cause the infection to spread. The only exception is when the pimple has a yellow dot in the centre. That indicates pus inside and gently squeezing it will bring out the pus and enable it to heal faster. So in that case, squeeze the puss out till a little blood flows out.
Apply medication the right way: When applying an ointment don’t just apply it on the acne spot. Go half an inch around it as this prevents more pimples.
Don’t be too aggressive: Slathering on too many products at a time is detrimental. Use only those tubes prescribed by your doctor.

Written by Dr Nisreen Nakhoda, General Physician

Photograph via sxc.hu

Menorrhagia – Causes, symptoms and treatment

admin — Thu, 16 Feb 2012 00:00:44 PST

Periods are your body’s way of telling you that everything is fine with your reproduction. But if you find your flow too heavy, it could be time to consult your doctor.

What is menorrhagia?

Menorrhagia means excessive menstrual bleeding in amount or duration or both. If you find yourself soaking through your pad or tampon every hour or if your periods have suddenly started lasting for more number of days you could be suffering from menorrhagia.

When the duration of your menses increases, its medically known as menotaxis. There’s no need to panic, menorrhagia is the most common form of abnormal bleeding from the uterus.

Causes of menorrhagia

Hormonal imbalance: Menorrhagia may occur when the hormones estrogen and progesterone go awry. This can happen during the onset of puberty, towards menopause and in case of polycystic ovarian syndrome (PCOS). Another possibility is when there is abnormal ovarian function.
Fibroids: Fibroids are benign growths in the uterus and usually occur in middle age.
Ectopic pregnancy: When the fertilised egg implants in a place other than the uterus it is called an ectopic pregnancy. The most common site for this is in one of the Fallopian tubes.
Miscarriage: Menorrhagia may occur after a miscarriage.
Intra uterine device (IUD): If a woman has got an IUD inserted in the uterus as a contraceptive it may cause complications like pain during menstruation and excessive bleeding. Another reason could be a change in your oral contraceptive pill.
Using blood thinners or steroids: If you are taking blood thinning drugs or steroids, it may cause menorrhagia.
Bleeding and platelet disorders: Example of a clotting disorder is von Willebrands disease.
Cancer: Uterine, cervical or ovarian cancer may cause symptoms like heavy bleeding.
Pelvic inflammatory disease (PID) and adenomyosis: PID is an infection of the female reproductive organs. In adenomyosis, the glands lining the inner wall of the uterus become embedded in the uterine muscle. This typically occurs after a woman has undergone childbirth multiple times.
Others: Thyroid, liver or kidney disorders for e.g hypothyroidism or chronic nephritis (inflammation of kidney)may sometimes lead to heavy bleeding.
Psychological : Sometimes emotional problems like depression and anxiety can be a factor.

Signs and symptoms of menorrhagia

If the bleeding during menses is more than 80 ml it is menorrhagia. Normally women bleed 20-80 ml during a cycle. This means that the bleeding is heavy enough to soak a sanitary pad or tampon every hour for several hours.
If bleeding during the night requires getting up a few times to change pads.
If the total duration of the period is more than seven days for several cycles.

Effects of menorrhagia

Anaemia: When your menstrual flow is heavy you lose iron which forms haemoglobin in the body. Haemoglobin is important as it transports oxygen via the blood to all the cells in the body. These cells require oxygen to function. Also loss of iron over a prolonged duration will cause iron deficiency anaemia. Symptoms of the latter are weight loss, unexplained fatigue and pallor.

Diagnosis of menorrhagia

Menorrhagia is diagnosed by a good history hence it is important to maintain notes about your periods. How many days is your cycle, has the colour of the menstrual blood changed, approximately how many pads are used daily etcetra. It is important to note what is different now compared to earlier cycles. As each woman is unique, so also menstrual cycles differ greatly from one woman to the next.

Tests to detect menorrhagia

Blood tests like Complete blood count (CBC) and ESR are important if anaemia or infection are suspected.
Ultrasound can diagnose polyps or fibroids.
Sometimes a biopsy of the inner lining of the uterus may be needed.

Treatment of menorrhagia

Drug therapy: iron supplements may be prescribed to prevent or treat iron deficiency anaemia.
- Hormone therapy is useful to correct the imbalance.
- NSAID’s like ibuprofen control the bleeding and pain.
- Tranexamic acid is a non-hormonal pill that causes blood clotting.
Surgical procedures:
- Dilatation and curettage (D & C) : In this method the cervix is gradually dilated using instruments called dilators. Then an instrument called curette is used to scrape the inner lining of the uterus (endometrium) uniformly.
- Hysteroscopy: A scope is introduced through the vagina and cervix into the uterus. Using the scope fibroids if any, can be treated by a procedure called myomectomy. This stops menorrhagia.
- Endometrial rescection or ablation: The endometrium is removed or destroyed. This is done after the woman has completed her family as after this pregnancy is not possible.
- Hysterectomy: In older women if above methods are ineffective or if there are multiple problems, hysterectomy is advised. Once the uterus is removed there is no chance of conceiving.

Photograph via sxc.hu

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Runners Knee

admin — Wed, 15 Feb 2012 19:30:58 PST

Anybody who does activities that require a lot of knee bending, especially runners are prone to developing this painful condition.

Runners are at more risk of developing this condition.

What is runner’s knee?

As the name suggests, runner’s knee is an ailment common among runners. It can also strike anybody who does activities that require a lot of knee bending.

Dr Suresh Kumar, an orthopaedic surgeon at Nova Medical Centre, Bangalore says, “The term runner’s knee is loosely used to refer to a number of medical conditions that can cause pain around the front of the knee.” “These conditions include anterior knee pain syndrome, patellofemoral malalignment and chondromalacia patella,” elaborates Dr Kumar.

These conditions could be triggered by different causes like:

Repeated bending of the knee can irritate the nerves of the kneecap.
Direct trauma to the knee
If any of the bones are misaligned, the physical stress won’t be evenly distributed through the body. Because of this, certain parts of the body may bear a lot of weight, causing damage to the joints. There is a chance that the knee cap itself is misaligned.
Runner’s knee could be fallout of flat feet. In this condition, the impact of a step can cause rhe arches of the foot to collapse, putting pressure on the muscles and tendons.
Weak thigh muscles can also cause runner’s knee.

What puts one at risk of runner’s knee?

Dr Kumar says, “Runners, jumpers, skiers, soccer players, dancers are at risk of developing runner’s knee.” Medical problems like misalignment of kneecap, complete or partial dislocation of the knee cap, injuries and imbalance of thigh muscles can also put one at risk, he adds.

Symptoms of runner’s knee

The main symptom, Dr Kumar says is “a dull aching pain around the front of the kneecap, especially when climbing up or down the stairs, or when kneeling, squatting or even sitting.”

Other symptoms to look out for:

Swelling.
Popping or grinding sensations in the knee.

Treatment for runner’s knee

The treatment constitutes:

1. “First aid – RICE regime,” says Dr Kumar. Dr Kumar explains Rice regime as follows:

Rice regime refers to a four-fold treatment, explains Dr Kumar:

R stands for rest: Rest your knee
I stands for ice: To reduce pain and swelling use an icepack for 20 to 30 minutes every day.
C stands for compression: Use an elastic bandage or a kneecap to give your knee support
E stands for elevation: Use a pillow to elevate your knee while sitting or lying down.

2. Painkillers: To alleviate pain, NSAIDs (non-steroidal anti-inflammatory drugs) such as ibuprofen are prescribed.

3. Exercises: Once initial symptoms subside, some stretching exercises using the cross trainer are recommended.

4. Arch support for your feet: “If you have flat foot, which triggered off runner’s knee, shoe inserts can help, says Dr Kumar.

5. Surgical treatment: This includes arthroscopy for removal of any fragmented cartilage and realignment of kneecap,” explains Dr Kumar. This is done if the problem is very severe and if no other mode of treatment can help alleviate the ailment.

How long will it take to heal?

In the case of non-surgical treatment, called conservative treatment, Dr Kumar says, “The knee should get better in roughly 4 weeks time.” In case of a surgery, “the knee will take about 6 weeks to heal,” he adds.

How can one prevent runner’s knee?

Dr Kumar suggests the following to ensure that you don’t develop runner’s knee:

Stay in shape. If you’re on the heavy side, lose weight now.
At least 5 minutes of stretching exercises, mainly a downward stretch, which involves holding the ankle to stretch the muscles in front of the thigh.
Avoid sudden change in intensity of exercises.
Use proper running gear
Don’t run crisscross, it puts more pressure on your knees.

Check out our article Marathon, a Checklist for the big run

With inputs from Dr Suresh Kumar, M.S., MBBS, D-Orth, M.Ch(orth).

Orthopaedic surgeon, Nova Medical Centre, Koramangala, Bangalore.

Lead photograph via sxc.hu

Good To Know: Don’t wait till you are thirsty to drink water, thirst may be mistaken for hunger, causing you to overeat. So drink water at regular intervals.

admin — Wed, 15 Feb 2012 19:30:04 PST

Don’t wait till you are thirsty to drink water, thirst may be mistaken for hunger, causing you to overeat. So drink water at regular intervals.