How to Exercise Safely During Your Pregnancy

There are many questions expectant mothers have about exercising during pregnancy. Therefore, it is important that prenatal checkups are followed routinely and that your OB/ GYN is able to monitor the health of your baby and your body. These visits will allow you to get much-needed information from your doctor to keep abreast of what activities you should be avoiding to facilitate a healthy pregnancy.

Your OB/ GYN should be your primary point of contact to discuss any exercise regimen that you want to pursue or any changes in exercise habits to ensure that you are doing appropriate exercise at any particular stage of your pregnancy. That brings us to the question on top of our minds.

Does exercise actually help during pregnancy? Is it safe?

Overall, exercising during your pregnancy is not only safe but also recommended. Contrary to a popular myth, exercising does not increase the chances of miscarriage during a normal pregnancy. Most likely, your OB/GYN will advise you to keep exercising during your pregnancy if you were already physically active before it, or start you on an exercise regimen even if you were not. Exercising will improve circulation, support a healthy weight gain, and prepare your muscles for labor and birth.

If you feel discomfort or there are any warning signs regarding exercise, your doctor will advise you on the appropriate course of action.

There are many benefits and reasons to be exercising regularly during your pregnancy. Exercise:

• Increases your ability to cope with labor and may shorten the process.
• Decreases the chances of preterm labor and birth.
• Increases the chances of birth without medication.
• Reduces backaches, swelling, bloating, and constipation.
• Reduces the risk of gestational diabetes and hypertension.
• Reduces fatigue, increases energy, and lifts your mood.
• Helps you get good quality sleep.
• Improves your muscle tone, posture, strength, and endurance.
• Speeds up recovery after your delivery and may give the baby a healthier start.

Guidelines to follow for exercising safely: It is important to be aware of the changes that your body is going through to select the right kind of exercise routine during your pregnancy. Pregnancy causes your muscles to be more relaxed and makes your joints more flexible. Your centre of gravity also changes with the extra weight near the abdomen and your shifting hips. This causes your muscles to work harder than before you were pregnant and your balance is impacted as well. These factors affect how and what kind of exercises you should do. As a result, exercising is fine, but it is advisable that it be low-impact to be on the safer side.

Avoid the following kind of exercises during your pregnancy:

• Exercises that create any risk of abdominal trauma—activities with jerking motions, rapid changes in direction, or contact sports.
• Activities with a risk of falling.
• Exercises that involve routinely jumping, bouncing, skipping, or hopping.
• Over-exercising or exercising to the point of exhaustion.
• Holding your breath for extended durations.
• Twisting your waist while standing.
• Exercising in hot and humid conditions.

Follow these basic tips while planning exercise during your pregnancy:

• Wear loose-fitting and comfortable clothes with a supporting bra.
• Exercise on a level and flat surface to avoid injury or losing your balance.
• Get up slowly and steadily after doing floor exercises to avoid dizziness.
• Wear well-fitting shoes with good traction for a good grip and to support your routine.
• Eat enough healthy food and calories to support your pregnancy as well as your exercise regimen.
• Drink adequate water before, during, and after your workout.

What are the best exercises that you could be doing while pregnant?

Exercise improves blood circulation and muscle tone and endurance to support the extra weight during your pregnancy. Some of these exercises that you should consider during your pregnancy are:

1.Walking: Walking is a safe exercise. It is easy on the joints and can be in all stages of the pregnancy. It also does not require any special equipment and is easy to fit into a schedule.

2.Yoga: Prenatal Yoga is an ideal workout for expectant mothers. It encourages relaxation, flexibility, focus, and keeps your joints healthy. These techniques can help you throughout your pregnancy and especially help you stay calm and in control during labor.

3.Swimming and water aerobics: You weigh less in water and feel more agile and lighter. Swimming or water exercises can ease nausea, puffy ankles, and sciatic pain.

4.Squatting: During labor, squatting may help open your pelvic opening to help your baby descend. It is a good idea to practise squatting during pregnancy.

5.Pelvic Tilts: These exercises can strengthen your abdominal muscles and help ease back pain during pregnancy and labor.

6.Stationary cycling: Indoor cycling lets you pedal at your own pace without putting any pressure on your ankles and knee joints. Avoid spinning, sprints, and hill climbs to avoid excessive strain.

Your body undergoes many changes during pregnancy and these factors are to be kept in mind while choosing and performing any exercise routine. There are plenty of ways to stay fit during pregnancy—and many exercises that you should definitely avoid while pregnant. Always consult with your OB/ GYN before undertaking any exercise regimen and only begin or continue after the go-ahead from your doctor. To consult an expert to discuss your pregnancy exercise routine, book an appointment with our OB/ GYN at the Department of Obstetrics and Gynaecology at Sagar Hospitals.

When To See a Spine Surgeon

Almost everyone has experienced acute pain in the back at some point in his or her life, and if you have thought about going to see your doctor for this, you’re not alone. Nagging back pain, in fact, is among the top reasons for visits to physicians every year. When patients are faced with persisting back pain that doesn’t go away on its own, it can be confusing to know whom to turn to for the right treatment. Do you go to your primary physician, a therapist, or a spine surgeon?

So, where do you start?

Patients with persisting back pain often assume the worst and wonder if they will need back surgery to correct the issue. However, your first point of contact should be your primary physician. A first-time visit to the doctor generally involves discussions of medical treatments and options that are much more conservative than surgery. These include physical therapy, pain management, anti-inflammatory medication or steroidal treatment. Though the pain in the back can interrupt normal routine and be very painful, in most cases back problems can be treated non-surgically with improvements or even resolution in a few weeks or months.

However, if you have already seen your primary care physician for a physical examination, and have been diagnosed for a spinal condition that is not responding to the recommended treatment with time, then you should consider consulting an orthopaedic or neurosurgeon specialising exclusively in the management of the spine.

Signs that you need to see a spine surgeon

You should see a spine surgeon if you experience the following symptoms regarding your back pain:

1. You cannot function normally and your quality of life is impacted: The pain and reduced function can have you struggling to participate in daily life. You may find yourself struggling to perform daily activities such as sleeping restfully, driving, or sitting straight in a chair for work without experiencing pain.

2. Other treatments are not working: If non-surgical treatments have been exhausted after giving them considerable time, and your condition still does not show signs of improvement, you should see a spine surgeon.

3. Your condition is deteriorating quickly: Conditions like osteoporosis can worsen progressively over time. If your condition is progressive, then you should consider consulting a spine surgeon to have your condition monitored regularly. In these visits, options such as future treatment plans including surgery can be discussed. If there is a sudden deterioration of your condition, then a decision based on sound facts can be made.

4. You experience symptoms of nerve damage: Spinal problems can create serious issues if they cause nerve damage. Watch out for the following symptoms:

• Significant weakness in a limb (arm or leg) or inability to move a previously functioning limb.
• Pain that is radiating down a limb (arm or leg).
• Bladder or bowel issues.
• Difficulty in maintaining control of one or both feet.
• Fever, night sweats, chills, or weight loss.

5. If you want a second opinion: If you have already seen a physician and are unsatisfied with his or her treatment recommendations, you may want to see a spine surgeon for getting specialist advice. Getting more than one opinion will give you the comfort and confidence in the treatment plan being given by your doctor.

6. You have an injury or accident: Usually, you will have time to explore traditional treatments and make informed decisions before seeking surgery. However, in special cases such as injuries and accidents, you may require spinal surgery on short notice.

What qualities should you look for in a good spine surgeon?

A spine surgeon should be a good communicator who is willing to invest time in helping you understand the recommended treatment options. The surgeon will also be dedicated to excellent outcomes and patient care, have expertise in established practices and be willing to learn new techniques and approaches. Consulting a highly collaborative team at the Brain and Spine Institute at Sagar Hospitals, you will be recommended an orthopaedic or neurosurgeon depending on the exact nature of your condition.

Why should you choose the Brain and Spine Institute?

Patients who come to the Brain and Spine Institute at Sagar Hospital benefit from a multidisciplinary team and have access to the complete breadth of care from our surgeons and doctors who are experts in risk mitigation for patients and quality improvement.

Our team of spinal surgeons have the ability to handle and manage spine-related issues that range from simple to the very complex, all within the same healthcare system.

The Brain-Changing Benefits of Exercise

A wave of research papers, studies, hypotheses, and articles from universities and laboratories have explored the link between exercise and mental fitness. It is coming to light that exercise affects the brain in many ways. The age-old adage that “the brain is a muscle” isn’t exactly true, but exercising other muscles of the body seems to have a positive impact on the health of our brains. These benefits range from an increase in neuronal connections to improvements in mood. In this blog, we will discuss the impact physical exercise has on the brain, in particular the prefrontal cortex and a part of the brain inside the temporal lobe called the hippocampus.

Effects of exercise on our brain:

The following are examples of the positive effect that physical exercise has on our brain:

1. Exercise helps build more brain cells: Until 1999 it was believed that the adult brain was not capable of producing new brain cells via a process called neurogenesis and that the human brain was fully formed at birth. However, new research shows that exercise has immediate effects on the growth of our brain cells—a single workout increases neurotransmitters like dopamine, serotonin, and noradrenaline. According to a study by the Salk Institute, exercise stimulates the production of a protein called the Noggin which in turn stimulates the production of stem cells and neurogenesis.

2. Exercise boosts memory: Research shows that an increase in cardiovascular functions has long-lasting effects because of changes in the brain's anatomy, physiology, and function. With physical exercise, new brain cells are formed in the hippocampus. Since the hippocampus plays a major role in learning and memory, an increase in its volume improves long term memory.

3. Exercise improves attention and reaction time: Exercise is closely linked to increased activity in the prefrontal cortex. With this comes improved attention function that is dependent on the prefrontal cortex. In addition to this, moderate cardiovascular exercise improves the ability to shift as well as focus attention for at least two hours after a workout. There is also an improvement in reaction time—a useful ally in many physical activities and daily life.

4. Exercise improves mental health: Exercise has long-lasting increases in good mood neurotransmitters. According to a study in The Journal of Neuroscience, moderate exercise can increase the levels of two neurotransmitters, glutamate and gamma-aminobutyric acid (GABA), which can increase the capacity to respond to mental challenges. Another example of exercise improving mental health is the “runner’s high”, a feeling of happiness that often follows exercise. Researchers have stated that exercise seems to be as effective in treating depressive symptoms as anti-depressants and psychological treatments.

5. Exercise fights age-related cognitive decline and other diseases: Exercise has protective effects on the brain. The more you exercise, the bigger your prefrontal cortex and the hippocampus become. These two areas are most susceptible to neurodegenerative diseases and normal cognitive decline with aging. Thus, researchers say that regular exercise can help prevent progressive disorders such as Alzheimer’s disease and dementia.

6. Exercise helps boost creativity: Psychologists have provided empirical support to the notion that activities such as walking improve creative thinking. A 2014 Stanford University paper demonstrated that walking in open areas, on the treadmill, or practically anywhere boosted creative thinking.

7. Exercise beats stress in the long-term: It is known that when we are stressed our brain produces a “fight or flight” stress hormone called cortisol. While cortisol is very helpful when our body needs it during situations of emergency, elevated cortisol levels in our body for sustained periods of time can create problems like hypertension, heart disease, and diabetes. Exercise helps to beat stress in the long-term as it is considered “controlled stress”, which improves the brain’s stress response and helps us regulate stress at appropriate times.

8. Exercise improves circulation: It is observed that active people have more acetylcholine receptors—receptors found at the junction of synapse between muscle and nerve cells—than inactive people. Cardiovascular exercise increases the heart rate, helping deliver more oxygen and glucose to the brain. This stimulates the brain’s synapses by preserving the number of acetylcholine receptors.

How much exercise is required for these brain-boosting benefits?

One needs to exercise 3-4 times a week with a minimum of 30 minutes per exercise session. The regimen should preferably comprise aerobic or cardiovascular exercise that gets the heart rate up.

Bringing exercise into your daily routine will not only give you a happier and more protective life today but protect your brain from incurable diseases and help create life-changing benefits. For information on brain health-related conditions and treatments, reach out to our specialists at the Brain and Spine Institute at Sagar Hospitals.

How To Train Your Brain

As we age, our body systems begin to decline; this includes the brain as well. Tasks that were second-nature in the 20s may seem more complicated as one grows older. With age, cognitive functions deteriorate over time and patients may have trouble performing tasks such as recalling names, numbers, and appointments, multitasking, or learning new skills. These issues occur due to various degenerative changes in the brain with aging. However, certain activities and lifestyle characteristics can help slow brain aging and cognitive decline.

Ways to train your brain:

There are many things in daily life that you can do to keep your brain healthy and slow its decline with aging. The following practices are backed by research and empirical and experiential data as ways to train your brain:

1. Exercise: An intervention that crops frequently to delay age-related mental decline is exercise. Aerobic and resistance exercise of moderate intensity for a minimum of 30 minutes performed as frequently as possible in a week has been reported to boost brain health in people of ages 50 and above significantly. Physical activity has also been shown to slow brain aging by 10 years. While regular exercise is shown to reverse the signs of brain aging, a study conducted by the German Center for Neurodegenerative Diseases found that the effect was most apparent in people who danced.

2. Brain training programs: Brain training (also known as cognitive training) broadly refers to programs and mental exercises aimed at improving cognitive abilities. These trainings involve practicing visualization and association techniques, memory training, and application of these skills in real-world scenarios. The main purpose is to enable healthy cognitive aging with exercises targeted to improve memory, reasoning, processing, and problem-solving. Though studies have shown varying results, some reports show encouraging evidence. According to a report from the National Academies of Sciences, Engineering, and Medicine, some types of cognitive training might slow cognitive decline and cut the risk of developing dementia by 29%.

3. Diet and nutrition: Diet is a key component of maintaining brain health. Research has linked the presence of omega-3 and omega-6 fatty acids in the blood with healthy aging of the brain. Multi-coloured fruits and vegetables are overall beneficial, and foods with a high level of a nutrient called lutein in the diet of middle-aged people are shown to be especially beneficial for slowing decline. Research suggests that a diet high in sugar and excessive alcohol intake causes inflammation in the brain, creates deficits in memory and attention, and slows cognitive function.

4. Sociality: Humans are social animals with social tendencies, and being part of a healthy community helps in individual growth. Isolation is considered and promotes poor mental and brain health. Staying socially active is shown to be a marker of low decline in cognition and memory.

5. Stress Management: Besides being the primary cause of physical disorders such as hypertension and diabetes, stress can cause long-lasting mental issues such as anxiety, insomnia, and depression as well. Stress releases the hormone cortisol, and high levels of cortisol in the brain due to chronic stress can disrupt synapse regulation. Chronic stress and anxiety can lead to structural degeneration of the hippocampus, kill brain cells, and even reduce the size of the brain—in particular the prefrontal cortex, the part responsible for memory and learning. To maintain brain health, it is essential to manage stress daily.

6. Sleep: Adequate and restful sleep is necessary for good brain health. An uninterrupted sleep of at least 7 hours is recommended in a dark and quiet place. Sleep plays an important role in the restoration and promotion of attention, memory, and cognitive fitness.

7. Playing an instrument: Pursuing an intellectually stimulating activity such as playing an instrument may help older adults delay age-related cognitive decline and retain listening abilities. Researchers from Baycrest Health Sciences, Toronto, found that learning to play a sound on a musical instrument impacts the brain waves in a way that improves the individual’s listening and hearing skills. The changes in the brain activity demonstrate that the brain rewires itself to compensate for diseases or conditions that might hinder a person’s ability to perform tasks.

Training your brain involves a combination of a healthy lifestyle such as good nutrition, good sleep hygiene, exercise, stress reduction, and activities that are cognitively stimulating such as socializing, playing an instrument, and brain training programs. For information on brain health-related conditions and treatments, book an appointment with our specialists at the Brain and Spine Institute at Sagar Hospitals.

Are People Really “Morning Larks” or “Night Owls”?

You probably know by now if you are a morning or a night person. The natural tendency to sleep and be most active at a certain time of the day is known as a chronotype. The time of day when your brain is at peak performance is determined by your chronotype. People who are early to bed and are most energetic in the morning are aptly known as “larks”. At the other end are “Owls”— those who are most active at night, and sleep later as well. Though there may be external factors such as work timings and travel, this propensity for a particular chronotype is innate and depends on your internal body clock. This internal body clock, in turn, determines a very important bodily function known as the circadian rhythm.

What are circadian rhythms? Why do they matter?

The internal body clock that governs your sleep and wake-times impacts nearly every bodily function. The physical and mental changes caused by this internal clock in your body are known as circadian rhythms. While circadian rhythms are largely guided by your genes and other natural factors particular to your body, the environment around you can also alter them.

One of the most prominent stimuli is light. Your body is naturally programmed to be active when it is light and sleep when it is dark. The nervous system is deeply connected with this internal master clock. When daylight fades, your eyes signal your brain to produce the sleep-inducing hormone called melatonin. When the sun rises again, your brain is signaled to reduce the melatonin levels.

Functions such as body temperature, hormone production, metabolism, eating habits, and brain activity all fluctuate in a 24-hour cycle and are deeply impacted by your circadian rhythm. When they get out of sync or are disturbed, complications in your health may arise. Besides disruptions in daily activities such as tiredness, decreased alertness, and issues with decision making, these fluctuations have been linked to disorders such as diabetes, depression, and obesity.

Morning larks—benefits and drawbacks:

Advantages:

• Morning larks exhibit greater levels of happiness and are at a lower risk of depression than night owls, according to a large-scale genetics study conducted by the University of Exeter. By waking up early and performing at their peak, larks are able to stave off stress and loss of sleep.
• A study of 364 participants conducted by the University of Education, Heidelberg found that larks are more persistent and cooperative than their owlish counterparts. The same study also showed that larks are more proactive and conscientious.
• Research shows that larks tend to be healthier than night owls with a healthier body weight index independent of factors such as exercise and eating habits.

Drawbacks:

• Morning larks tend to tire earlier than night owls. Sleep pressure begins to weigh in on larks midway through the day, and they can be tired and lethargic by evening.
• With the day starting early, the productivity of larks stays high only for the earlier part of the day before their ability to perform tasks starts waning.

Night Owls—benefits and drawbacks:

Advantages:

• Multiple studies and research have shown that night owls are more intelligent and have better reasoning skills than morning larks. A study of US Air Force recruits found that owls scored higher on intelligence tests than larks.
• Owls have greater mental stamina and alertness than larks. In a study conducted by the University of Leige, Belgium, owls demonstrated consistently faster response times over morning larks in tests that compared reaction times at various times of the day.
• Studies have shown that people with the tendency to stay up late also exhibit the most creativity. Owls were inferred to have the ability to find alternative solutions easily and develop a non-conventional spirit.

Drawbacks:

• Research has shown that night owls have “novelty-seeking” tendencies that make them susceptible to unhealthy habits such as smoking and drinking.
• The circadian rhythm associated with owls has been reported to be strongly linked to depression and anxiety by multiple studies.

Being one of the two chronotypes isn’t necessarily better than the other since most of our circadian tendencies seem to be natural and of genetic predisposition. You need to follow a healthy lifestyle that best suits your natural body clock. For more information on sleep-related conditions, book an appointment with our specialists at the Brain and Spine Institute at Sagar Hospitals.

5 Ways To Manage Chronic Neck Pain

Neck pain is one of the most common kinds of pain disorder faced by the general population; 34-43% of the population complains of neck pain at any given time. Patients often describe neck pain as a persistent ache that can burn and stab as well. Most people experience neck pain at some point in their lives with the symptoms going away with rest and pain medication. However, if your neck pain lasts for more than a few weeks, then it might be chronic and is likely to require treatment.

What causes chronic neck pain?

The most common cause of chronic neck pain is broadly characterized by —

Degenerative disc disease: The neck comprises of seven vertebral bones supported by muscles and tendons. Between these bones are gel-like cervical discs that cushion the vertebral bones and prevent them from rubbing against one another when the neck moves. With age, these shock-absorbing disks can lose hydration, wear out, and be unable to repair themselves. This condition is known as degenerative disc disease and can create associated problems such as:

Bone spurs: As the space between the vertebral bones narrows, stress is absorbed by bones and bony spurs can develop that can press on nerves.

Herniated disk: The cervical discs can also push out from between the bones and push on nerves. These conditions can cause pain, numbness, tingling, and weakness. This pain can get radiated all the way down to your arm.

How is chronic neck pain treated?

Treatments for chronic neck pain focus on three primary goals: reducing pain, increasing function, reducing dependence on healthcare.

The following are 5 ways to manage chronic neck pain:

1. Physical therapy: Chronic neck pain can be managed with physical therapy. This includes low-impact exercises to improve posture, mobility, and strengthen muscles that support your neck. Increasing the strength of the neck area and flexibility with aerobic exercises can help support the cervical spine better and reduce pain. Your doctor may also show you ways to move that put less stress on your neck.

Physical therapy treatment has benefits such as:

• Identification of poor posture habits that may be contributing to pain and stress on the spine.
• Strengthening of weak areas around the neck with targeted exercises.
• Educating the patient about how to avoid the risk of reinjury.

2. Rest and pain medication: You may require medication management to deal with chronic neck pain. Your doctor may prescribe muscle relaxants and anti-inflammatory pain medication to manage inflammation and relieve pain. To help rest your neck effectively, you may have to use a cervical collar or a neck brace to maintain your neck in the proper position for it to heal properly. The strength of the pain medication can be increased by your specialist in case of increasing pain. The focus, however, will be to slowly wean you off the pain medication with time.

3. Cognitive behavioural therapy: Dealing with chronic neck pain can be extremely taxing mentally. Treatments may also seem to provide results at a pace that may seem frustrating to you. A cognitive behavioural therapist may be able to help you by teaching you how to deal with these challenging circumstances with a more powerful mindset. With strategies that help you focus more on the positives and maintain focus on your treatment milestones, you might be better able to follow your treatment plan.

4. Spine surgery: Spine surgery is generally recommended for patients when they start having trouble walking, develop issues with balance, or develop pain in one or both arms. Common surgeries performed by surgeons to alleviate chronic neck pain-related conditions are fusion and decompression surgeries.

Fusion surgery: A surgery to join two vertebrae or more into a single structure to stop movement between the bones and prevent neck pain.

Decompression surgery: A surgery to reduce pressure on the spinal cord or nerve roots to relieve chronic pain.

5. Manual therapy and meditation: Manual therapy involves a therapist manually massaging your neck and manipulating the area with their hands to provide relief. This may be combined with meditation to practise controlled breathing exercises and guided imagery that help the patient reduce pain and stress.

Chronic neck pain can be a debilitating problem and cause a considerable amount of time lost from work, and even disability. Stress and emotional issues can make dealing with chronic neck pain worse, but for most people, chronic neck pain can be treated with individualized treatment plans combining rest, physical therapy, and medication. Reach out to our specialists at the Department of Neurosurgery and Neuropsychiatry, Psychology and Counselling at the Brain and Spine Institute (Sagar Hospitals) for comprehensive care for your chronic neck pain.

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Don’t be Spineless When it Comes to Back Pain

What are the chances that you are hunched over your computer, or sitting in a train, bus or cab, with your neck bent down and poring over your hand held device as you’re reading this article, and there’s a pain in your neck, middle or lower back? No surprise there, as back pain is now almost synonymous with our modern urban lifestyles. But what is surprising is how ignored it is, given the fact that studies on low back pain in India cite an alarming fact of at least 60% or more having suffered from it at least once in their lifetime. In fact studies reveal that low back pain is the 2nd most prevalent cause of disability in the US and in light of this, the 2nd largest cause of absence from work in the US (not so surprisingly).

The Probable Causes of Back Pain

The spinal column provides our bodies with the mobility and support we need to stand, walk and be flexible in our movements. How does this spinal column consisting of a stack of 24 bones called the vertebrae give us so much freedom and yet be so debilitating? Let’s examine some of the ways that our backs hurt and cause pain.

Muscle strain – when the muscles surrounding the spine are stretched beyond normal, like lifting or pushing something heavy, or lifting things carelessly, then the back cries out in pain.

Posture – possibly the most common cause because a large number of us don’t sit, stand or walk in the way we were meant to. We slouch when we walk, or hunch up our shoulders while working, or even the way we sit in our cars while driving, all of this can have a direct impact on how our back feels.

Accidents – back pain resulting after a serious accident, injuries from a fall, (a fall in the bathroom for instance can be quite grievous), sports injuries caused during practice, constant strain on the back due to repetitive movement like too many gym reps, or some awkward movement like the way we sleep, can cause our back to hurt.

Illness – Osteoporosis leading to the brittleness of the bones, especially common among women, can lead to back pain. Arthritis or a pinched nerve like sciatica or a slipped disc can also be attributed to the cause of back pain.

Warning Signs That Need A Doctor Or a Spine Specialist

In most cases of back pain, people tend to ignore it. However, there are several different kinds of back pain and if you happen to live in cities such as Bangalore consisting of a large number of IT professionals, the incidences of back pain are numerous. It might be a good idea to take an appointment with a doctor or spine specialist to understand about back pain treatment. But first let’s look at some kinds of back pain which need attention:

• Nerve irritation or herniated disc - when there’s pain starting from the lower back and going all the way down your leg to the ankle it could be due to some nerve irritation caused by a herniated disc. This could result in perhaps a tingling sensation, persistent pain and maybe even numbness of your leg and definitely needs expert medical attention.
• Chronic pain - when pain occurs near the neck, base of the spine or lower back and has been persistent for 10-12 weeks or more and is quite severe, is a chronic condition that needs medical intervention.
• Osteoarthritis - if you’re mobility is restricted or very painful, for instance, when you’re bending to pick up a dropped item or to tie your shoe laces, or reaching up and above your head for something, it could be due to osteoarthritis and would need to be checked by a doctor.
• Imbalance or limping - if you’re limping or if you tend to lose your balance when you walk and also suffer from back pain, you need to see a doctor.
• Loss of bladder or bowel control - if you suffer from sudden loss of bladder or bowel control and suffer from back pain, then it could be a serious condition that needs urgent medical attention.

Keep Yourself Free From Back Pain

Any kind of back pain, if left unattended for too long, can be painful and crippling. There are a few things you can do to prevent back pain.

• Low impact exercise like swimming, walking or even bicycling regularly will help in maintaining your overall fitness and not strain your back.
• In consultation with your doctor, perform some stretching exercises that could help soothe and loosen up your stiff back muscles.
• Be mindful of your posture when you sit – preferably have a foot stool under your desk – and sit or stand straight with your stomach pulled in.
• Check if your chairs give you the good back support.
• Choose a good mattress – not too soft or too hard – just a balanced one.

Don’t be spineless when it comes to back pain. Take preventive action and in case pain persists then don’t wait, consult a neurologist or a spine specialist.

Smoking, Sitting, Sugar and Salt – the 4Ss that are Harmful to Us

India is the diabetes capital of the world. By 2020 close to 70 million people and 80 million people by 2030 will be suffering from diabetes. According to Centers for Disease Control and Prevention, at least 8 million people will die by 2030 due to diseases related to tobacco consumption. According todata provided by WHO, there is an estimated 1.1 billion adult people suffering from high blood pressure. Did you know that long, uninterrupted hours of sitting, called the “sitting disease” is actually harmful and can result in obesity, high blood sugar, high blood pressure and other lifestyle diseases? In fact, women who spent over 6 hours a day sitting were 94% more likely to die than men.Shocking? Yes, that’s the 5th S that we should be adding to the list of already dangerous Sugar, Salt, Smoking and Sitting.

Beware the 4 Ss – sugar, salt, smoking and sitting

Sugar

For long, studies have shown the direct co-relation between the consumption of processed sugar and several diseases, the most common being diabetes and obesity. Natural sugars occurring in fruits or carbohydrates are not bad. They are in fact necessary, as they provide energy to the body. However, our lives today are busy and we have become dependent on processed and ready-to-eat foods, that are convenient, but cause great harm to our health in the long run. Much packages foods comprise of refined and processed sugars that are found to be the primary cause of high blood pressure, heart disease and diabetes.

Salt

Imagine eating food without ‘salt to taste’! Yes, salt is extremely important for our bodies and not just because it lends taste to the food we eat and makes it ‘yummy’. Salt or sodium chloride helps in the absorption of nutrients from the food we consume. The sodium component of salt in our bodies also determines the amount of water present within our bodies, outside of our cells, which in turn is crucial in keeping our blood pressure under control. Too much of salt in our curries, salads and other foods, including in all the processed foods that we purchase, can lead to high blood pressure, hypertension and heart disease.

Sitting

We are all aware of the deleterious effects of smoking on our health. Tobacco consumption, nicotine and the tar that lace cigarettes are found to cause cancer of the throat, lungs and mouth among others. It is also known to be the cause of diabetes, chronic obstructive pulmonary disease (COPD), bronchitis, besides increasing the risk of tuberculosis, rheumatoid arthritis and even erectile dysfunction. There are several myths related to smoking where many believe that smoking “light cigarettes” “ultra mild” cigarettes, “social and occasional smoking” or “once in a way” is not dangerous and cannot cause you harm. Experts, oncologists and researchers raise red flags and state unequivocally that smoking is dangerous to health. Period.

Smoking

Our lifestyles today while busy and hectic, have advanced to include technology, which has automated a whole bunch of tasks, from turning on lights and air conditioners to opening doors and gates. It has also given rise to, what doctors and experts call the “sitting disease”. People in urban environments all over the world seem to be spending at least 7.5 hrs in a day sitting; sitting at work desks, in front of the TV, in front of the computer, while commuting, and so on. Experts believe that too much sitting can lead to obesity, heart disease and other lifestyle diseases.

Say ‘no’ to the 4Ss for health

Need to satisfy your craving for a ‘sugar rush’? Does adding less salt in your food make it unpalatable? Does smoking and it doesn’t matter how many cigarettes a day, make you feel more focused? And you don’t think that you’re sitting too much? Wrong! All you need to do is to say “no”! Here are a few simple tips to stay healthy:

• Include fruits and vegetables in your daily diet and avoid processed, ‘junk’ food and refined sugars
• Reduce the number of cigarettes you smoke in a day – there are e-cigarettes and nicotine gums that can help you give it up completely. Or just think about how many man years you’re reducing with every cigarette you smoke
• Be very mindful of the salt intake in your food. Avoid too much of salt and processed foods.
• Move. Take a break after every 30 minutes of sitting at your desk or in front of your desktop or TV. Exercise daily even if it’s for 30-45 minutes. Get a standing desk and try working on your laptop standing.

And finally, protect your health by getting regular health check ups. Remember the old adage, ‘health is wealth’. Take an appointment today and get experts to guide you on how to keep healthy.

Sleep – A Blessing for Our Brain

Do you feel sleepy in a meeting and try to stifle a big bold yawn? Perhaps it’s the boring presentation, or the uninspiring presenter, or it could just be that you are sleep deprived and are not aware of it. It is true that many of us tend to ascribe several different reasons for feeling sluggish, fatigued, or irritable during the day. When we find that we are unable to focus and pay attention, we think that just some rest and perhaps a good night’s sleep will help us get back on track. What we don’t realize is that perhaps we need to be more mindful of our sleep patterns and ask ourselves: how many hours of sleep are we getting each day?

Different facets of sleep

Sleep is very critical for our body to function optimally and every human being spends approximately one third of his/her life sleeping. Research on sleep suggests that while we are asleep, every tissue in our body goes into ‘repair’ mode. In fact scientists are suggesting that sleep affects every system in the body – from the brain, heart, lungs to the immune function and even our metabolism.

Sleep has 2 stages of sleep called the REM (Rapid Eye Movement) and non-REM sleep. Non-REM sleep according to National Institute of Neurological Disorders and Stroke (NINDS), is further divided into 3 stages. Each of us goes through both these 2 types of REM and non-REM sleep,which is responsible for how well one has slept, or how refreshed one feels on waking up. Sleep patterns and sleep requirements change as we age. Babies sleep 16-18 hours, whereas adults usually sleep anywhere between 7-9 hours and the older we grow, the less we tend to sleep. It is extremely important to get enough sleep because a lack of good, restful and deep sleep is known to cause several disorders and illnesses including:

• Weight gain or obesity – feeling lethargic and therefore not exercising enough. The effect of sleep deprivation on our hormones can lead to further weight gain
• Risk of heart disease – just like the 4Ss, lack of sleep too can result in an increased risk of heart disease and stroke.
• Risk of Type 2 diabetes – healthy adults sleeping for only 5-6 hours every day show an increased incidence of pre-diabetes.
• Depression – The quality of sleep or being sleep deprived is found to be one of the key complaints that people with depression make.
• Sleep apnea–an obstruction when we breathe leading to loud snoring can lead to breathlessness, moments during sleep when we don’t actually breathe and caneven lead to death rarely.