Keeping Joints Healthy as You Age

Joints are the connectors between bones that prevent them from rubbing together and allow you the range of movement to twist and bend. With age joints get worn down and there is a change in this mobility offered by them. As per a 2012 study conducted by the National Health Interview Survey (NHIS), nearly 55% of adults face bone and joint issues such as arthritis and back pain. Since joint function and movement have a direct effect on mobility and posture, joint conditions can severely impact your quality of life.

How do joints change with age?

Cartilage and connective tissue act as cushioning between joints and helps them move effectively. In addition, the synovium membrane produces a fluid that supports cartilage health. Over time, this cushioning cartilage and connective tissue can become thin with wear and tear and degeneration associated with age. The lesser cartilage there is, the more bones grind with each other, leading to inflammation and pain in the surrounding tissue. Bone spurs may also grow due to bones scraping together. There may be inflammation and thickening of the synovium membrane with the wearing down of cartilage; with more deterioration, there may not be enough synovial fluid or cushioning to support the joints properly.

Most men and women start exhibiting signs of joint pain around the ages of 45 and 50 respectively. It is wise to take preventive measures and develop healthy a lifestyle early to avoid joint pain later in life.

The following are 5 ways to protect your joints and keep them healthy:

1. Exercise: With age, we start losing muscle mass. So, instead of the muscles supporting and absorbing the impact of daily activities, joints end up bearing the brunt leading to cartilage erosion and joint damage. It is important to strengthen supporting muscles with exercises that do not strain joints much. Exercises such as lifting builds up these muscles and provide stability to your joints.

Physical inactivity also makes joints stiff making even everyday activities painful. Regular activity keeps joints agile and moving. Low-impact exercises, such as walking, swimming, cycling, and yoga help keep joints lubricated and limit joint deterioration.

2. Maintain a healthy weight: Your joints are meant to carry a certain weight for your body frame, and exceeding that weight puts extra stress on your joints, especially the knees and the lower back. According to experts, for every additional 4-5 kgs of weight that you carry, 9-18 kgs of added force is carried by each knee. This excessive weight borne by your knees can cause them to become swollen.

The less you weigh, lesser is the pressure on your joints to support your body weight. If your weight isn’t where you want it to be, consult a physician or dietician to make and follow a healthy diet plan for you.

3. Maintain proper posture: Poor posture forces your neck and back muscles to overwork and strain your neck, back, and cause joint damage. Bad form such as prolonged slouching while sitting or standing can put undue pressure on your joints. If keeping your spine straight most of the time seems too strenuous, start by keeping your spine straight for a few minutes and then relaxing.

Another way where joints get damaged due to bad posture is while lifting heavy weights. Lifting heavy things with your back instead of squatting and then lifting them with your legs is a common mistake that leads to joint damage. You should stretch out your muscles before doing any heavy lifting and try to do so with safe technique.

4. Quit smoking: Smoking increases inflammation throughout your body and restricts blood flow to your joints. This can not only cause damage to your joints by making them swell but reduce the rate at which your body recovers from an injury.

Smoking can also alter the way your brain processes pain, with smokers feeling less aware of their pain until the effect wears off. This makes smoking doubly harmful if you are already suffering from joint pain from a condition such as osteoarthritis.

Though quitting smoking can be difficult, you can reach out to your primary healthcare provider to seek support in weaning yourself off cigarettes and other nicotine products. Within 8 hours of stopping smoking, oxygen levels in your blood rise and carbon monoxide levels return to normal—this goes a long way in reducing joint pain.

5. Replace sugary drinks and alcohol with water: Cartilage, the cushioning connective tissue that keeps your joints healthy, is 80% made of water. If your body isn’t well hydrated, it pulls water from cartilage and other areas. Lack of enough water in your body can severely dehydrate your joints and increase the chances of injury and pain.

Drinks such as sugary sodas and juices and alcohol dehydrate your body, increasing the stress of a lack of water on your joints. Replace other drinks with water as much as you can to provide your body the hydration it needs to maintain good joint health.

Joint pain isn’t something that you will most likely face until you are well into your forties, but being prepared for it with our tips will help you maintain joint health and perhaps avoid painful conditions as well. If you want more information on how to keep your joints healthy, contact us to book an appointment with our specialists at the Sagar Bone & Joint Institute.

Cortisol – How Stress Affects Your Body

Cortisol is our main stress hormone. It is one of the steroid hormones and is produced in the adrenal glands. Cortisol is deeply connected to our stress response and it works like an in-built alarm system with certain parts of the brain to control fear, mood, and motivation. When our brain thinks that we are in danger or a crisis, our body’s “fight or flight” response is triggered to release cortisol and adrenaline.

Most cells in the body have cortisol receptors and as a result, cortisol affects many different functions in our body. Cortisol can:

• Regulate metabolism
• Control sugar levels
• Help reduce inflammation
• Assist with memory formulation
• Control blood pressure
• Control the salt and water balance

All these functions make cortisol an integral part of maintaining overall health and well being.

Why is our stress problematic?

Unfortunately, we only have only one stress response—“fight or flight,” one that evolved to keep us alive. Our stress response is meant for use during emergencies, but when we have continued stress in our lives, the “alarm button” stays on in our mind and body. In such cases, cortisol levels in our body do not come down. Our heart, blood pressure, and other functions are not able to escape our stress response and there is no time to rest and recover. Extended everyday stress in our lives can derail the normal working of our body.

Constant stress can create a number of health problems such as:

• Anxiety and depression
• Heart disease
• Problems with memory and concentration
• Headaches
• Trouble with sleeping
• Issues with digestion
• Weight gain

Effect of stress on other hormones:

Cortisol is our body’s life-saving hormone. It takes priority over all other hormones. It can create an imbalance in our hormonal system:

Thyroid – prolonged stress can affect our thyroid function. Thyroid hormones ensure that our body cells have enough energy to function properly. With continued stress, we can suffer symptoms of sluggishness such as fatigue, memory loss, constipation, hair loss, low mood, low libido, brain fog, and constipation.

Insulin – increased cortisol levels metabolises sugar quickly for increased energy during the “fight or flight response.” With increased blood sugar levels, more insulin is produced. This can result in insulin resistance and weight gain over time.

Oestrogen/ progesterone – to balance out the effects of oestrogen, a good level of progesterone is needed. Cortisol and progesterone are produced from the same mother hormone—pregnenolone. When the body needs cortisol, the production of progesterone is halted, resulting in a higher concentration of oestrogen in the body. This can result in PMS, increased risk of fibroids and breast or ovarian cancer, endometriosis, painful periods, tenderness in breasts, and bloating.

Effect of stress on other body functions:

Immune system – cortisol can disturb the inflammatory response of the body, which plays a major role in controlling infections.

Digestion – an excess of cortisol can affect the intestinal lining and gut flora, reducing protection against harmful microbes.

Brain function – stress can affect focus, concentration, creativity, and increase memory loss and cause brain fog.

How can you control or lower cortisol?

The following things can be done to moderate cortisol levels:

Reduce stress – you can try identifying your triggers of stress and reducing them by learning to manage them proactively to reduce anxiety or by removing yourself from such situations.

Counteract your fight or flight response – engage your “rest and relax” response or parasympathetic nervous system by switching off or unwinding with meditation, deep breathing, mindfulness, yoga, and being in nature.

Sleep – bad quality of sleep or sleep deprivation can lead to increased cortisol levels. Adhering to your natural sleep cycle and adequate sleep with minimal disruptions can help restore the cortisol balance.

Eat a good diet – a balanced diet with a controlled sugar intake can reduce cortisol levels.

Exercise – exercise can improve your mood and help beat stress. It accustoms your body to a “controlled stress” which helps reduce stress in the long-term.

Laugh and engage in activities you enjoy – cortisol levels are shown to decrease with laughter. Being happy and having a positive outlook also reduce blood pressure and stress.

Take supplements – supplements such as fish oil, vitamin B5 and B6, and herbal adaptogens like ashwagandha have shown the ability to reduce cortisol levels.

Having too much cortisol in the bloodstream can be harmful to your health, especially if cortisol levels remain high over extended periods. Reducing stress and supplementing it with good quality sleep, diet, and exercise are effective ways to reduce cortisol levels.

Blood tests can be done to measure cortisol levels in your blood and treatment plans can be made to restore their balance. If you think you suffer from stress and want more information, book an appointment with our expert doctors at the Department of Diabetology and Endocrinology at Sagar Hospitals. Contact us for a discovery call to see how best we can help you.

How to Find and Choose the Right Cardiologist

The heart is the most vital organ of the circulatory system. There may be various reasons for you to seek consultation from a cardiologist for a non-urgent heart problem. For issues that do not present symptoms yet, to those for which you may have been advised to see a specialist by your family physician, cardiologists deal with the prevention and treatment of all heart diseases.

This decision isn’t one that can be made or taken lightly. There are many factors to be considered in your search for a cardiologist who is right for you.

Take these following 7 points into consideration while choosing a cardiologist:

1. Ask around and get referrals: See if your primary care physician is willing to refer a few cardiologists. A referral from a doctor or other healthcare professionals is one of the safest places to begin your search. You may also know someone, a family member or a friend, who has seen a cardiologist. Inquire about the doctor as well as the health system in which the cardiologist practices.

2. Research the cardiologist's credentials:

Cardiologists receive extensive education and are subspecialists trained in cardiac and vascular care. You need detailed information about the medical credentials of a cardiologist to ensure that the concerned doctor has adequate training, skills, and experience to provide the right care in cardiology. Along with standard medical credentials, cardiologists are also certified in various subspecialties. You can find the cardiologist’s medical school, state registration council, certifications, malpractice and disciplinary history, and other credentials on the Indian Medical Register.

Finally, ensure that the cardiologist is part of the medical team of a hospital that you trust and are comfortable with. You are likely to have tests or procedures done at this hospital. At the doctor’s registry at the Sagar Heart and Vascular Institute website, you can find detailed information about the entire medical staff.

3. Consider the accessibility and convenience of the hospital: Where your cardiologist practices and the hospital where the doctor holds privileges is an important factor to consider. In addition to the infrastructure and services that the hospital provides, it must be located in a convenient location. If you are someone with an active heart condition, numerous trips to the cardiologist for check-ups and tests may be required throughout the year. It cannot be a place where it takes you a long time to reach. The location should encourage, rather than discourage timely care.

4. Consider the cardiologist's experience: The more experience your cardiologist has with a procedure or a condition, the better the results of your treatment are likely to be. A fellowship in one or more subspecialties is also very valuable. You can inquire about the number of patients with your condition the cardiologist has treated. If you require a particular procedure, ask about how many of those the doctor has performed. Also, ask about complication rates—your risk of facing a complication as well as the ones the doctor has faced in his or her experience.

5. Research the quality of the hospital: The quality of care that you will receive from your cardiologist is dependent on the quality of the hospital where he or she practices. In effect, your doctor’s hospital is your hospital. Hospital quality is important because highly rated hospitals have higher survival rates and fewer complications. It is critical that the hospital is capable of performing a wide array of heart procedures and has the ability to provide multi-disciplinary solutions to complications. With two multispecialty hospitals in southern Bangalore, the flagship services of the Sagar Heart and Vascular Institute are accessible without sacrificing exceptional care.

6. Consider the cardiologist’s willingness for innovation: The medical science of preventing and treating heart disease is always evolving. You want your cardiologist to have firsthand knowledge of these technological advances and be someone who is at the forefront of their field. Your doctor must be an expert on existing standard practices, but a willingness to gain expertise in the latest medical innovations can make the difference that gets you the results you need.

7. Evaluate the communication style: Choose a cardiologist you are comfortable talking to and one who is supportive of your information needs. In order to make informed health decisions, you want to make sure that your questions are answered in a way that you understand. When you meet the cardiologist for the first time, ask a question, and observe how he or she responds. Your cardiologist should have an interest in getting to know you, consider your treatment preferences, and create trust so that you can place your heart health in his or her hands.

You cardiologist plays a primary role in the treatment of your heart condition and these tips can guide you to find the right one. In addition, the hospital from which you choose your cardiologist must also be capable of providing holistic care for all kinds of cardiac and vascular conditions. For more information about the range of conditions, procedures, and treatments provided by the Sagar Heart and Vascular Institute, visit our website. Please call us to book an appointment or seek more information.

Prenatal Care—Why is it Important?

Pregnancy is not just a happy time for you and your family, but one where your body is going through a lot of changes as well. Prenatal care is tailored healthcare that is provided to pregnant women for a healthy pregnancy, labor, and child. The main goal of prenatal care is to provide pregnant women with regular checkups to ensure that both the expectant mother and baby are healthy and that the pregnancy progresses normally. Prenatal care can be critical, especially if the pregnancy occurs after the age of 35.

These checkups are a great opportunity for the expectant mother and her family to ask all their questions to the doctor and develop a relationship with their obstetrician/ gynaecologist (OB/ GYN). This eases apprehensions and makes you more comfortable and confident going into labor.

What should you expect in your prenatal checkups?

Your prenatal care should begin as soon as you suspect that you might be pregnant. Meet your OB/ GYN to confirm and begin your check-up appointments as early as possible.

During your prenatal visits your OB/ GYN will:

• Ask if you have any questions, concerns, pre-existing issues, and other problems that might affect the pregnancy.
• Discuss all the changes that your body is experiencing during your pregnancy.
• Assess and discuss the growth and development of your baby.
• Review any medications that you might be taking.
• Monitor your baby’s heartbeat (once your pregnancy has reached at least 11-12 weeks).
• Discuss the results of any tests that you might have to undergo.
• Ensure that your personalised plan for your pregnancy care is being followed properly.

What are the benefits of prenatal care?

The following are 7 benefits that prenatal care holds for expectant mothers:

1. Maintain good health for yourself and your baby: It is important to maintain good health not just for yourself, but also for your child. Babies whose mothers have not had any prenatal care are at a greater risk of being born with low birth weight. A low birth weight makes a baby more susceptible to an early death. It is also important to reduce stress during pregnancy to prevent the adverse effects of stress on the health of the child.

2. Receive proper nutritional information and advice: Your pregnancy mandates that your diet meets certain requirements for the optimal health of your baby. Your OB/ GYN will be giving you detailed information about the recommended dietary intake of healthy foods for the course of the pregnancy—especially regarding what not to eat. It is important for the overall health of your child that you follow these recommendations carefully. Your doctor’s instructions will clarify many doubts and myths—contrary to a popular belief, being an expectant mother does not mean that you eat for two; you only require an additional 300 calories a day to provide adequately for a single baby.

3. Monitor the baby’s development: Your baby’s growth over time is a key indicator of his or her health. Your OB/ GYN will routinely measure your belly to monitor how well your baby is growing. Ultrasounds will also be scheduled to verify your child’s development and detect any issues early.

4. Reduce the risk of pregnancy complications: Prenatal care can help ensure safe childbirth and avoid pregnancy complications that are hard to detect without medical supervision. Though women’s bodies possess the natural function to give birth, prenatal checkups will help catch potential health concerns early, such as gestational diabetes, pre-eclampsia, cervical insufficiency, foetal growth restriction, and anaemia, that can complicate the pregnancy.

5. Reduce the baby’s risk for complications: Your OB/ GYN will give you detailed instructions about the risks of smoking and alcohol consumption during your pregnancy. Intake of tobacco and alcohol during pregnancy has shown to increase the risk of Sudden Infant Death Syndrome. Alcohol, in addition, increases the risk of foetal disorders such as facial and bone deformities, intellectual disability, poor memory, poor coordination, and issues with the heart and kidneys.

6. Undergo important testing: Your OB/ GYN will schedule prenatal tests for you on the basis of your age, medical and family history, and stage of pregnancy to assess pregnancy-related risks to you and check your baby’s health. Prenatal tests can detect risks such as miscarriage, molar pregnancy, and maternal death for the expectant mother. Testing of the foetus can verify growth-markers such as the maturity of the baby’s lungs and detect foetal malformations such as clenched fists, club foot, and spina bifida. Tests done on the amniotic fluid (amniocentesis) can help detect infections or genetic abnormalities such as Down Syndrome. These tests can be important especially in cases such as Rh sensitisation, where the baby has a different blood type than the mother.

7. Learn about labor and delivery: Prenatal visits to your OB/ GYN will get you important information about labor and help you decide what form of delivery procedure you want to go through. Based on the advice and the discussions you have with your doctor, your delivery plan can be made. This plan includes possible scenarios, procedures, and the benefits and risks of every intervention and treatment that will be available you.

Most pregnancies lead to positive outcomes, both for the mother and child. However, it is difficult to identify and mitigate pregnancy risks by yourself. Prenatal care bridges this uncertainty by providing healthcare specific to your pregnancy.

Pregnancy involves the health of more than one life. For the most compassionate and expert care for your baby and you, book an appointment with our OB/ GYN specialists at the Department of Obstetrics and Gynaecology at Sagar Hospitals.

How Can Men Maintain Healthy Bones?

Bones, the primary support structure of our body made of collagen and calcium phosphate, are as strong as cast iron in normal circumstances. Besides providing structure, bones protect your organs, anchor muscles, store calcium, and produce white blood cells for the immune system. It is important to build a strong and healthy bone structure in your childhood and young adulthood and even more so to maintain it thereafter.

Why is maintaining bone health important?

Your bones are constantly changing. Old bones are broken down and new ones are made to replace them. When you are at an age between childhood and your late twenties, your body makes new bone faster than it breaks down old ones, increasing your bone mass.

Most people attain peak bone mass around the age of 30. That means that after that bone remodelling in your body continues, but you are losing more bone mass than gaining it. Losing bone causes your bones to become more brittle and weak over time resulting in a condition called osteoporosis. This makes you more prone to fractures and recovering from them takes longer as well, thus threatening your mobility, quality of life, and independence.

How prone you are to developing osteoporosis depends on how much peak bone mass you have achieved. The higher the bone mass, the lesser is the probability of developing osteoporosis as you age. Though osteoporosis is primarily considered a women’s condition, approximately 25% of men experience fractures due to thinning bones. This makes maintaining healthy bones a priority for men from the time they enter their thirties.

What affects bone health in men?

According to the National Institutes of Health, bone health in men is affected by:

1. Low calcium intake: A diet that does not meet the calcium requirements of adult males contributes to early bone loss, reduction of bone density, and an increased risk of fractures.

2. Low testosterone levels: Undiagnosed low testosterone levels and certain medical treatments that lower testosterone in men can exacerbate bone loss.

3. Race, age, and genetics: Men of white and Asian descent are at an increased risk of osteoporosis. The risk also increases with age. Additionally, a family history of osteoporosis and a tendency for fractures puts you at greater risk.

4. Chronic diseases and medication: Certain chronic diseases of the stomach, intestines, kidneys, and lungs can impact calcium absorption and alter hormonal levels, reducing bone mass. Also, prolonged use of steroid-based medication to treat asthma or rheumatoid arthritis is damaging to bones.

How can men maintain bone health?

Men can take several steps to slow bone loss. They are:

1. Increase physical activity: People with inactive lifestyles run a higher risk of developing osteoporosis than their more active counterparts. People who do weight-bearing exercises regularly are more protected against osteoporosis with less joint deterioration, less strain on bones due to better muscle tone, and an improved reach of nutrients to bones and joints amongst various factors.

2. Avoid tobacco and alcohol use: Research suggests that consumption of tobacco contributes to weakness in bones. Also, men who regularly consume more than 2 alcoholic drinks per day are at an increased risk of osteoporosis.

3. Include adequate calcium for bone health: The National Academy of Medicine recommends a daily intake of 1000 mg of calcium for men aged 19-70 years, and this Recommended Dietary Allowance (RDA) increases to 1200 mg of calcium for men above the age of 70.

Good sources of calcium include almonds, dairy products, dark green vegetables such as broccoli and spinach, sardines, soy products such as soy milk and tofu, and calcium-fortified cereals. You can also incorporate calcium-rich food into your meal plan by having dairy products such as yogurt as snacks and by topping up food with various kinds of cheese. In case you feel that your calcium requirements are not being met by your diet, you can consult your doctor for a calcium supplement.

4. Pay heed to your Vitamin D intake: Vitamin D is required to maintain strong bones because it is the nutrient that helps your body to absorb calcium from your food. The amount of Vitamin D required by your body depends on your age, health status, and current Vitamin D levels. The RDA for adults aged 19-70 is 600 IU per day. For men above the age of 70, this dietary recommendation increases to 800 IU per day.

Vitamin D can be obtained naturally by food and sunlight. Good sources of Vitamin D include fatty or oily fish such as mackerel, tuna, and sardines, egg yolk, liver, mushrooms, cheese, and fortified foods such as cereals and milk. Sunlight helps in the production of Vitamin D in our body and activities outdoors in the sun for at least 10-15 minutes aids in this process. If you are worried about not getting enough Vitamin D, you can consult your doctor for a supplement.

A rounded approach is recommended for preventing bone loss that focuses on regular resistance or weight-bearing exercise and eating a balanced diet while limiting alcohol and tobacco consumption. If you are concerned about your bone health or your risk of developing osteoporosis, consult our experts at the Sagar Bone & Joint Institute. Call us directly or book an appointment online.

No, You’re Not too Young to have a Heart Attack

Adults in the age group between 20 and 40 seldom consider themselves at risk of heart attacks, and with good reason — only 0.3% of people suffering heart attacks are in that demography. However, as per a 2019 study presented by the American College of Cardiology in its annual sessions, there is a rising trend of heart attacks in young adults. It noted that the proportion of adults under the age 40 who suffered a heart attack had risen by 2% in the previous 10 years.

These findings are not isolated. Research from the American Heart Association also found that heart attacks—usually associated with older men—are increasingly more common in younger people. On studying over 28,000 people who were hospitalized for heart attacks from 1995-2014, it was found that the occurrence of heart attacks in people in the age group of 35-54 had increased from 27% to 32%.

That brings us to an important question.

What causes heart disease in young people?

• Coronary artery disease — about 80% of heart attacks in young adults are caused by blockages in coronary arteries.
• Inborn or genetic abnormalities — about 4% of heart attacks in young adults are caused by inborn abnormalities of the coronary anatomy.
• Disorders of blood clotting — accounts for about 5% of heart attacks in young adults. .
• Blood clots and other reasons — account for the remaining 11% of heart attacks in young adults.

So what can you do to reduce the chances of a heart attack at a young age?

1. Lower cholesterol: Elevated cholesterol levels in your 20s, 30s, and 40s increase your risk of heart disease and heart attack. Cholesterol levels are usually high due to obesity, a diet high in sugar and too many processed foods, and a lack of physical exercise. This can be mitigated with changes in diet and lifestyle. A reduction of saturated and trans fats and regular exercise can lower your cholesterol levels. Medication can also be used to manage cholesterol.

2. Lower blood pressure: Young adults are at risk of developing heart conditions later in life if their blood pressure is higher by even small margins above normal levels. Adults in the age group of 20-40 should get their blood pressure checked at least once a year and if higher than 120/80, consult their physicians.

3. Stop smoking: In addition to causing breathing issues and being the primary cause of lung cancer, smoking increases your likelihood to develop heart disease by a massive two to four times. If you are a young adult who smokes, it is best to quit smoking before it is too late.

4. Stop substance abuse and excessive alcohol intake: It has been found that 18% of adults of ages 40 and below partake in substance abuse such as marijuana and cocaine. Substance abuse is known to frequently cause irregular heart rhythms called arrhythmias and even heart failure. Excessive alcohol intake increases blood pressure, can cause irregular heart rhythms, and cardiomyopathy—significantly increasing your chances of a heart attack. It is in your best interest to change these lifestyle habits to reduce your chances of sudden heart failure.

5. Increase physical activity: Doctors recommend at least 150 minutes per week of moderate activity for a healthy heart. Aerobic exercise such as brisk walking, jogging or running, swimming, playing a sport, and cycling for 30 minutes a day is the kind of heart-pumping exercise recommended by doctors.

6. Improve your diet and work towards a healthy weight: Choose a diet full of nutrient-rich foods like whole grains, vegetables, fruits, fish, poultry, and nuts. The occurrence of obesity in young adults between the ages of 20 and 40 is on the rise and research shows that obesity-related complications such as heart disease and heart stroke are the leading causes of preventable and premature death. A combination of a healthy diet and regular exercise are the two best weapons a young adult has against obesity and heart disease.

7. Reduce stress: Stress can create a number of harmful behaviours and body conditions such as high cholesterol and blood pressure, reduced physical activity, and overeating. These factors increase your risk of contracting heart disease. Not smoking, maintaining a healthy diet, exercising, and maintaining a positive attitude by managing stress are effective ways to keep stress at bay and keep your heart healthy.

People don’t generally have heart disease in their thirties or forties, but they should be aware. Managing your health in your 20s, 30s and 40s not only protects you and your heart now but also helps you enjoy a longer and healthier future. For more detailed information about heart conditions and how to prevent emergencies like heart attacks, book an appointment with our heart specialists at the Sagar Heart and Vascular Institute.

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.