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What we put in our body directly affects our quality of life and health. However, people are often distracted from the most important nutrition principles. Serious diseases are often linked to a poor diet. For instance, eating healthy food can significantly reduce your chances of chronic conditions such as heart disease or cancer, and promote overall health and wellbeing. Eating good food can improve all aspects of life, from physical performance to cognitive functioning. It also affects the health of our cells and organs. If you take part in sports or exercise, a healthy diet will improve your performance as well. Macronutrients Macronutrients provide calories and regulate various functions in the body. These nutrients are required in relatively large amounts. The three macronutrients are protein, carbohydrates (carbs) and fats. Here are some macronutrients you should consume: · Carbs: Carbs are one of your body’s main sources of energy. But most should come from unrefined, complex carbs (like whole grains, vegetables) rather than refined carbs and sugars. All starchy foods like bread, potatoes, pasta, fruits, juice, legumes, sugar and a few dairy products contain carbohydrates. · Protein: Protein gives you the energy to be active, while also supporting cognitive functions and mood. Primary sources of protein include fish, meat, eggs, dairy, legumes and vegetarian alternatives like broccoli, tofu and dairy products. · Fats: Good fats protect your heart and brain. Healthy fats, like omega-3s, are vital for your physical and mental health. It can also boost your well-being, improve your mood, and, believe it or not, even trim your waistline. Primary sources of fats include seeds, nuts, oils, cheese, butter, oily fish and fatty meat. How many macronutrients you should consume depends on your goals, lifestyle, age and personal preferences. Micronutrients Micronutrients include crucial minerals and vitamins that you need in smaller doses. Here are some micronutrients you should consume: · Magnesium: Caption: Avocado is a magnesium rich fruit. Credits: Pixabay Magnesium controls more than 600 cellular processes, including nervous system function, energy production, and muscle contraction. · Potassium: Potassium is important for fluid balance, blood pressure control, and the functioning of your nerves and muscles. · Iron: Commonly known for supplying oxygen in the blood, iron also has several other benefits, such as improved brain function and immunity. · Calcium: Calcium is a crucial structural component of teeth and bones, and also an important mineral for your muscles, heart, and nervous system. · Vitamins: All vitamins, from vitamin A to K, play a critical role in every cell and organ in your body. The requirement of each micronutrient differs between people. If you eat a wholesome, well-balanced diet that incorporates plants and animals, then you should get all the micronutrients your body needs without taking supplements. All of the minerals and vitamins are vital nutrients, implying that you must obtain them from the diet you eat to survive. Whole Foods Whole foods usually refer to unprocessed, natural foods that contain only one ingredient. Ideally, one should consume whole foods at least 80-90% of the time. Whole foods are nutrient-rich and have a low energy density. This means that they have more nutrients and lesser calories per serving than processed foods. Caption: Whole foods are plant foods that are unprocessed and unrefined. Credits: Pixabay In contrast, most processed foods have low nutritional value and are usually referred to as empty calories. Consuming them in large amounts is linked to obesity and other illnesses. Foods to Eat Your daily diet should contain these healthy food groups: · Vegetables: Vegetables play a fundamental role in most meals. They are low in calories and yet full of crucial fibre and micronutrients. · Fruits: Fruits are natural sweet treats. They provide antioxidants and micronutrients that can help improve your physical and mental health. · Fish and Meat: Fish and meat are the major sources of protein for our body. They are a staple in the human diet, although vegan and vegetarian diets have become popular as well. · Nuts and seeds: Nuts and seeds contain important micronutrients. Also, they are one of the best fat sources available. · Eggs: Considered one of the healthiest foods in the world, whole eggs contain a powerful combination of beneficial fats, proteins, and micronutrients. · Dairy products: Dairy products like milk and natural yoghurt are convenient, low-cost sources of calcium and protein. · Healthy starches: For those who aren’t on a low-carb diet, starchy foods like quinoa, potatoes, and Ezekiel bread are nutritious and healthy. · Legumes and Beans: Legumes and beans are important sources of protein, fibre, and micronutrients. · Beverages: Water should make up the majority of your fluid intake, along with beverages like tea and coffee, which are rich in antioxidants. · Herbs and spices: Herbs and spices are often very high in nutrients and important plant compounds. Energy Balance and Calories Total calorie intake plays a major role in weight control and health. The optimal calories intake for most people is 1,800 a day. Splitting those 1,800 calories up into calcium for your bones, and proteins for your muscles makes a healthy diet which benefits your heart too. If you consume more calories than you burn, your body stores them as muscle or body fat. On the other hand, if you consume fewer calories than you burn every day, you will lose weight. Foods to Avoid You should naturally reduce your intake of unhealthy foods. No food needs to be eliminated, instead should be limited or saved for special events. These include: · Sugar-based Foods: Foods high in sugar, such as sugary drinks, are associated with type 2 diabetes and obesity.· Trans Fats: Caption: Junk food contains a lot of trans fat. Credits: Pixabay Trans fats are also known as partially hydrogenated fats are linked to serious diseases, like heart diseases. · Refined Carbs: Foods that are high in refined carbs, like white bread, are associated with obesity, overeating, and metabolic disease. · Vegetable Oils: Vegetable oils can disturb your body’s omega 6-to-3 balance. · Processed Low-fat Products: Processed low-fat products usually have a lot of sugar to make them taste better. Portion Control Your calorie intake is a major factor in weight control and health. By controlling your portions, you are more likely to avoid additional calorie intake. Although whole foods are harder to overeat than processed foods, they can still be eaten in excess. If you’re trying to lose body fat or are overweight, it’s particularly crucial to monitor your portion size. There are several easy strategies to control your portion size. For instance, you can use smaller plates and take a smaller first serving, and then wait 15 minutes before you return for more. Another common approach is to measure portion size with your hand. A normal meal would limit most people to 1 or 2 palms of protein, 1 fist-sized portion of carbs, and 1 or 2 thumb-sized portions of healthy fats. More calorie-rich foods like nuts, cheese, and fatty meats are sometimes healthy, but make sure you only take the required portion size when you eat them. Map Your Diet to Your Goals First, determine your calorie need based on factors like your weight goals and activity level. If you want to lose weight, your calorie intake should be less than what you burn. If you want to gain weight, you should eat more than you burn. If you don’t like counting calories, you can easily apply the methods discussed above, like focusing on whole foods and monitoring portion size. If you have a certain deficiency, you should tailor your diet to account for that. For example, vegans or people who avoid specific food groups are at a higher risk of missing out on a few nutrients such as B12. In general, you should consume a well-balanced diet featuring a wide array of foods to ensure you get plenty of all the micro- and macronutrients. While many argue that low-fat or low-carb diets are the best, the truth is that it solely depends on the individual. Athletes and those wanting to lose weight should consider increasing their protein intake. Additionally, a low-carb diet can work wonders for some people trying to lose weight or treat type 2 diabetes. Think Differently There are several myths about healthy food. Don’t make food choices based on those myths. Eating well doesn’t mean you must sulk about eating healthily all the time. A good diet includes treats occasionally. Your diet does not have to be all or nothing. Compare the prices of junk food with the price of healthier food items to see that healthy doesn’t have to be more expensive. Try out different foods and recipes. A meal cooked using fresh ingredients is better than soggy chips or a limp burger. Try different fast options like whole-wheat bread, whole-wheat breakfast cereal, muesli, whole grain muffins, fruit, pasta or yoghurt. While eating out, look for the calorie labelling on menus. A single energy-rich meal can contain most of an adult’s daily calorie intake, and drinks can be high in calories too. Don’t quit having your favourite dishes entirely. Instead, try new ways to make healthy meals. For instance, you lower the fat content in dishes by changing the cooking method to stir-fry, grill, boil, bake, or microwave, instead of deep-frying. Reduce the portion size of your meal instead of quitting entirely. More doesn’t always mean better. If you’re concerned about missing out on socializing, instead of meeting friends for food, go for a walk with them. Alternatively, you can suggest a restaurant that serves healthier foods, like sushi or whole wheat rolls with vegetable fillings. Making sudden and radical changes to eating habits can lead to short-term satisfaction but it won’t be successful in the long run. To permanently improve your eating habits, reflect, replace and reinforce.

Whether people participate in high-intensity exercises like weight training or uphill cycling, or light exercises, like going for a walk or jog, regular exercise provides an extensive range of benefits for the mind and body. Engaging in an exercise of any intensity daily is important for avoiding a range of diseases and other health illnesses. Let us see the different types of exercises and their advantages, as well as the considerations one needs to make before coming up with a fitness regime. Types of Exercises Exercises are of three major types: Aerobic Anaerobic Agility training Let’s see each of these categories. Aerobic exercise Aerobic exercises aim to improve how the body utilizes oxygen. Most aerobic exercises are of an average level of intensity. An aerobic exercise session includes warming up, exercising for 20 or more minutes, and then cooling down. Aerobic exercise generally uses big muscle groups. The advantages aerobic exercises are: Increases muscle strength in the heart, lungs, and body Decreases blood pressure Increases blood circulation in the muscles Improves the red blood cell count to increase oxygen transportation Decreases the risk of stroke, diabetes, and cardiovascular diseases (CVD) Increases life expectancy and symptoms for individuals with coronary artery diseases Decreases the risk of osteoporosis and stimulates bone growth when practised at high intensity Increases sleep hygiene Improves stamina by increasing the body’s capacity to store energy compounds, like carbohydrates and fats, within the muscle Credits: Pexels Caption: A man doing some aerobic exercises at the beach Anaerobic Exercises Anaerobic exercises don’t utilize too much oxygen for energy. People use this type of exercise to boost strength, power, and muscle mass. These exercises include high-intensity activities that usually don’t last longer than around 2 minutes. Examples of anaerobic exercises are: Weightlifting Sprinting Fast and intensive skipping using a rope Interval training Isometrics Even though all types of exercises benefit the lungs and heart, anaerobic exercises provide lesser benefits for cardiovascular health compared to aerobic exercises and burn fewer calories. But, it is more effective compared to aerobic exercises for increasing muscles and improving strength. Increasing muscle mass causes our body to burn more fat, even while resting. Muscle is the most suitable tissue for burning fat in our body. Agility Training The goal of agility training is to increase a person’s ability to maintain control while slowing down, speeding up, and changing direction. For example, in squash, agility training helps the player maintain control over their court positioning through good recovery after every shot. Caption: A man playing tennis Credits: Pexels People who participate in sports that hugely rely on coordination, positioning, balance and speed, are advised to engage in agility training regularly. Stretching and Flexibility Some exercises combine muscle conditioning, stretching, and balance training. An effective and popular example is yoga. Yoga postures improve flexibility, balance, posture, and circulation in our body. Yoga originated in India several years ago and aims to unite the body, mind, and spirit. Modern yoga utilizes a combination of posture, meditation, and breathing exercises to achieve the same set of goals. An individual looking to manage arthritis may need simple stretches to improve function and mobility. On the other hand, someone with depression might need more emphasis on the deep breathing and relaxation elements of yoga. Pilates is yet another stretching method that enhances core strength and flexibility. Tai chi is also an efficient method for exercise that focuses on calm stretching rather than intensity. What are the Risks of not Exercising? An inactive lifestyle can increase the risk of health problems like: • Cardiovascular disease • Diabetes • Cancer • Osteoporosis It may also contribute to an increased risk of premature death, including the complications of being obese and overweight. In several parts of the world, the number of obese and overweight people continues to increase drastically. According to a recent National Health and Nutrition Examination Survey, that scientists conducted in 2013–2014 across the U.S., more than 2 in 3 adults are obese or overweight. The same survey found that nearly 1 in 13 adults face extreme obesity and have an increased risk of severe health conditions. What Keeps You from Exercising? If you’re facing trouble starting an exercise plan or following one, you’re not alone. Several people struggle to move out of the inactive rut, despite their best intentions. Caption: A lazy woman watching her laptop  Credits: Pexels There are multiple good reasons to exercise — from improving mood, energy, health, and sleep to lowering stress, anxiety, and depression. However, if knowing why and how to exercise was enough, most of us would be fit. Engaging in exercise regularly takes will and discipline! you need a smart approach and the right mindset. While everyday situations like a tight schedule or poor health can make exercising regularly more challenging, for most of us, the greatest barriers are mental. Maybe your motivation quickly declines or there’s a shortage of self-confidence that prevents you from taking positive steps, or you simply get discouraged and give up. Several of us have been there at some point in time. Whatever your fitness level or age, even if you have never exercised a day, there are always some baby steps that you can take to make exercise more instinctive and fun. Get Rid of the Negative Attitude You need not spend hours in a gym or compel yourself into painful or tedious activities you hate to experience. Keep in mind that a little exercise is better than none at all. Just adding fair amounts of physical activity to your daily routine can have a profound effect on your physical and mental health. Be Easy On Yourself Self-compassion increases the chances of you succeeding in any given endeavour. Thus, don’t beat yourself up about your current fitness level, your supposed lack of willpower. That will only demotivate you. Rather, look at your unhealthy choices and past mistakes as opportunities to learn and grow. Manage Your Expectations You’re not going to immediately transform your body. Demanding too much, too soon can often lead to frustration. Try not to get discouraged by how far you have to go to reach your fitness goals or what you can’t accomplish. Rather than obsessing over results, focus on consistency. While the improvements in energy and mood levels may happen quickly, the physical change will come in time. How to Find Time to Exercise? Fitting exercise into a tight schedule can setback a successful regime. However, you don’t need to allot a large amount of extra time to exercise to experience the benefits. Let’s look at a few tips for fitting physical activity in a tight schedule: Replace car journeys with cycling or walking. If not feasible, try parking a few meters away from the destination and walk the final bit. People who travel by public transport can try getting off their train or bus a few stops early and walk the rest of the way. Instead of taking elevators or escalators, try walking up and down the stairs. Try to reduce the amount of time spent watching television and avoid binge-watching TV shows. Also, while watching television, simple exercises, like jumping jacks or stomach crunches, can help a person include physical activity in their day. If you enjoy playing video games, consider playing games that implement a physical activity, like exercise routines on a Nintendo Wii. Gardening, vigorous housework, and going up and down the stairs while doing chores also count as physical activity. Caption: People cycling and walking in a park  Credits: Pexels You will gain the most benefit from exercises that fit your lifestyle. The examples listed below are the simplest to fit into a daily routine: Go for a brisk half-an-hour walk at least five times every week. Go for walks with your friends or walk your dog more often. Try adding swimming to your weekly routine. Take part in exercise classes that are collaborative, fun, and educational. Take membership of a martial arts club. Beginner’s classes can be fun and gentle. Exercise is usually a gradual learning curve. An individual should spread sessions across the week and scale up the intensity gradually. It is crucial to drink plenty of water during and after exercising. Consulting a doctor is a good precaution to take if you have a health condition or injury that can impact exercise levels. Although a combination of anaerobic and aerobic exercise provides the maximum benefit, any exercise type is better than nothing especially for people who have an inactive lifestyle. Guidelines Whether an exercise is low, moderate, or dynamic intensity level varies according to your fitness level. Yet, as a general guideline: Low intensity: You can speak in full sentences, or sing. Moderate intensity: You may be able to speak in full sentences, but not sing. Dynamic intensity: You get breathless to speak in full sentences. For individuals, an exercise of moderate intensity is enough to enhance your overall health. You could breathe a little more than usual and your body might feel warmer. Present U.S. guidelines recommend that people practice at least one of the following: 150–300 or more minutes of moderate-intensity exercise each week 75–150 or more minutes of dynamic intensity, aerobic physical activity A combination of the above two types of exercise While committing to these goals, you should remember that even 10-minute bursts of physical exercise during the day can provide health benefits. Tips for Beginners Caption: Exercising with friends is a great way to start  Credits: Pexels Exercise can be a tough ritual to maintain for a few people. Follow the mentioned tips to achieve long-term benefits: • Have a Set Goal Be it for health reasons or otherwise, always try to keep in mind the reason you began increasing your exercise levels. • Find Your Pace Exercising too much too quickly could increase the possibility of injury and the chance to build a stable routine. Set targets based on the goals you had at the beginning of the regimen and laud even small wins to increase confidence. Have Fun! A regimen is more successful if a person enjoys the activities it involves. • Exercise With a Friend If you exercise with a friend or join a fitness club with your friend, you may like the sessions more. However, this depends on you. • Trainers and Teachers People looking to step up their routine or just beginning a regimen can benefit from a personal teacher or trainer. They can provide guidance and motivation, helping people stay motivated and track their goals. • Keep Changing Your Routine Modify your exercise session every few weeks. Altering it can help you work on different muscle groups and thus enhance the range of benefits. If you enjoy one particular activity, like running, try modifying the distance and speed of a run, or take a different route. Despite enjoying exercise sessions, you may notice that you eventually lose interest in it. That’s the time to ramp things up and implement something new or modify the way you pursue the exercises that have worked so far. The advantages of regular exercise are wide-reaching and should be a part of everyone’s day to help them remain healthy.

Stress is the instinctive feeling of not being able to confront with specific events and demands. These demands can arise from relationships, work, financial constraints, and other situations. Anything that poses a threat or challenge to a person’s well-being can cause stress. It can also advance to a chronic stage if an individual does not take sufficient measures to manage it. Stress can sometimes be a motivator too. It can even be crucial for survival. The human body’s fight-or-flight mechanism tells an individual how and when to react to danger. But when the body becomes provoked too easily, or there are several stressors at one time, it can undermine a person’s physical and mental health and become harmful. What is stress? Stress is an individual’s instinctive defense against danger and predators. It causes the body to produce a large number of hormones that equips its systems to confront or evade danger. When we face a threat or challenge, we usually have a partly physical response. The body triggers resources that help us either stay and face the challenge or get to safety as soon as possible. Usually, after the response occurs, your body should relax. Continual stress can have bad effects on your long-term health. Is Stress Always Bad? Stress is not necessarily a bad thing. It can be healthy when it helps you meet a tight deadline, avert an accident, or keep your wits about you during chaos. Everyone feels stressed at times, however, what one individual finds stressful may vary from what another finds stressful. A common example of this would be public speaking. Some become paralyzed at the very thought while others love the thrill of it. However, stress should be limited. Once you are through the fight-or-flight moment, your muscles should relax and your breathing and heart rate should slow down. However, severe, frequent, or prolonged stress can be physically and mentally harmful. It is not possible to eradicate stress. However, we can always learn to prevent it when possible and manage it when it’s unavoidable. Types of Stress There are usually three types of stress, including: Acute stress Episodic acute stress Chronic stress Acute Stress Acute stress affects everybody. It is the body’s instinctive reaction to a unique and challenging situation. It is the type of stress you would feel when you, for example, narrowly escape an accident. Acute stress can also occur out of something that you indeed enjoy. It’s the semi-frightening, yet thrilling feeling you get, when skiing down a mountain slope or when on a roller coaster. This type of stress normally doesn’t do you any harm. They might even be good for you. Stressful situations give your body the brain practice in computing the best response to stressful situations. Once that situation passes, your body systems should return to normal. However, severe acute stress is a dangerous condition. It occurs in situations such as when you’ve faced a life-threatening situation. It can lead to post-traumatic stress disorder (PTSD) or other mental health problems. Episodic Acute Stress Episodic acute stress is when you have frequent occurrences of acute stress. This might happen if you are often worried or anxious about things that may happen to you. You might feel that your life seemingly goes from one crisis to the next and is chaotic. Professions, like firefighters or law enforcement, can also lead to frequent high-stress situations. Like severe acute stress, episodic acute stress can also affect your mental state and physical health. Chronic Stress Caption: A child hiding Credits: Pixabay Chronic stress occurs when you have high-stress levels for a prolonged period. Chronic stress can harm your health. It may cause: cardiovascular disease anxiety high blood pressure weakened immune system depression Chronic stress can also cause frequent ailments like an upset stomach, headaches, and sleep difficulties. Causes of Stress Not everyone has the same stress triggers. For some individuals, even thinking about a trigger or multiple smaller triggers can cause stress. There is no detectable reason why one person may experience less stress than another while facing the same stressor. Mental health conditions, such as frustration, depression, anxiety and injustice can make some people feel easily stressed than others. Previous experiences also affect how a person reacts to stressors. Common life incidents that could trigger stress are: job issues or retirement lack of time or money bereavement family problems illness moving home relationships, marriage, and divorce Other observed causes of stress include: abortion or pregnancy loss fear of an accident fear of crime or problems with neighbours pregnancy and becoming a parent excessive noise, overcrowding, and pollution uncertainty over a situation Some people experience continuing stress after a traumatic incident, such as some kind of abuse or an accident. This condition is known as PTSD. Symptoms of Stress Just as we have various events that stress us out, our symptoms can also be different. Below are a few things you may experience if you’re stressed: chronic pain insomnia and other sleep problems lower sex drive digestive problems eating too much or too little difficulty in making decisions and concentrating fatigue You might also feel irritable, overwhelmed, or fearful. You may also start smoking or drinking more than you used to. Stress Headache Stress headaches or tension headaches occur due to tense muscles in the head, neck and face. Some of the symptoms include: mild to moderate head pain pressure around your forehead tenderness of the forehead and scalp Caption: A man experiencing headache due to stress Credits: Pixabay Several things can trigger a stress headache. But the tight muscles could be because of anxiety or emotional stress. Stress and Anxiety Stress and anxiety go hand in hand. Anxiety is when you feel high levels of unease, fear or worry. Stress is from the demands placed on your body and brain. Anxiety is sometimes an offshoot of chronic or episodic stress. Having both anxiety and stress can have an immense negative impact on your health, making you more likely to develop: high blood pressure heart disease diabetes panic disorder depression Anxiety and stress can be treated. Several resources and strategies can help for both. Stress Management Activities The objective of stress management activities isn’t to completely get rid of it. Not only is it impossible, but as mentioned earlier, stress can sometimes be healthy too. To handle your stress, first, you have to identify the triggers of stress. Determine which of these things can be avoided. Then, discover ways to cope up with those negative triggers that cannot be avoided. In time, handling your stress levels may help lower your risk of stress-related diseases. It will also help you feel better daily. The mentioned lifestyle measures below can help you handle or prevent stress-induced feelings. Exercise: A 2018 study found that exercises can lower memory impairment in people with stress. Reducing the intake of drugs, alcohol, and caffeine: These items will not help prevent stress, and in fact, can make it worse. Nutrition: A balanced, healthy diet with numerous fruit and vegetables can help strengthen the immune system at times of stress. A bad diet can lead to both ill-health and additional stress. Priority management: Spend time maintaining a to-do list daily and focus on time-sensitive or urgent tasks. You can then concentrate on what you have accomplished or completed for the day, rather than on the tasks you have yet to complete. Time: You should set aside time to organize, relax, and pursue your interests. Breathing and relaxation: Caption: A woman meditating outside Credits: Pixabay Massage, meditation, and yoga help in reducing stress. Breathing and relaxation methods can slow down the heart rate and facilitate relaxation. Deep breathing is a crucial part of meditation. Talking: Sharing concerns and feelings with friends, family, and work colleagues can help you reduce feelings of loneliness. Other people sometimes suggest workable, unexpected solutions to the stressor. Acknowledging the signs: It is crucial to be conscious of any changes, be it internal or external. Some person is so anxious about the problem causing the stress that they do not heed to its effects on their body. Noticing the symptoms and signs is the first step to taking action. Individuals who experience work-related stress due to long hours need to review their working practices. They can also talk to their supervisor about finding ways to reduce the burden. Many people have a chore that helps them relax, like going for a walk, reading a book, spending time with a friend or pet or listening to music. Joining a gym or a choir also helps some people relax. If you think that stress is affecting your daily life, then you should seek professional help. A psychiatric specialist or doctor can generally help, for example, through stress management training. Stress Busters Most of us are committed to work, family, and community obligations, and at some point, feel as though we are “running on empty.” Here are some quick stress busters to help you confront stress: Be Active Being energetic or active won’t make your stress disappear, however, it will reduce some of the emotional burdens that you’re feeling. It will also help clear your thoughts and will let you deal with your problems more calmly. Take control Every problem has a solution. If you are passive, thinking, ‘I can’t do anything about my problem’, your stress will become worse. The feeling of loss of control is one of the main causes of lack of wellbeing and stress. The act of taking control is itself empowering and is an important part of finding a solution that satisfies you. Connect with people A good support network of family, friends and colleagues can ease your burden and can help you see things differently. If you don’t socialize with people, you will not have support when you need help. The activities we do with this network helps us relax. Having a good laugh with them is a superb stress reliever. Relax and Appreciate Life Do things you enjoy. We often don’t spend sufficient time doing things we relish. We all should spend some time relaxing, socializing or exercising. Set aside some time every week for quality “me time”. Challenge Yourself Assign yourself challenges and goals, whether at work or outside, like learning a new sport or a new language. This will help you build confidence and deal with stress. By learning continuously, you become emotionally resilient as a person. It equips you with knowledge and makes you want to do something rather than be passive, like watching TV all the time. Stress Relief Games Caption: Two children playing games Credits: Pixabay There are numerous ways to cope up with stress, from yoga to reading a book. Listed below are few stress relief games to help manage your stress. Bubble Wrap Bubble Wrap is an excellent game for reducing stress. Bubble wrap popping, an exercise beloved by many is now available on your smartphones. Press the bubbles with your fingers and make them explode, thus, getting rid of negative emotions. This free mobile game is also a time killer, you can play it during a long and tiring trip or even while waiting in a queue. Colour Break Colour Break provides an excellent opportunity to relax and have fun. You can try painting using your fingers or stylus and also relish a huge variety of patterns. This game will help to boost your creativity and forget about a hard day. Personal Zen Personal Zen is another game for handling anxiety and stress. This game was created with the help of neuroscientists, and it is clinically proven to help people battle tough emotions while exercising the brain for better wellness. Scientists say it is a good idea to play this game a couple of times in a week for about 5-10 minutes. Relaxing Puzzler Relaxing Puzzler is a meditative puzzle game. Hypnotic soundtracks in this game will provide you with an opportunity to meditate and reach the state of serenity without noticing much change. Wordscapes Wordscapes is another famous stress relief game. You need to build words from a given letter. There is no time limit. It appeals to crossword and anagram. Conclusion Caption: Children enjoying in school Credits: Pixabay Stress is a normal part of life. However, too much stress is certainly bad for your mental and physical well-being. Fortunately, there are several ways to handle stress, and there are numerous effective treatments for both depression and anxiety that may be connected with it. The more you can stay socially and physically active, the more control you will have over your life, and the less control stress will have over you.

When people touch on subjects like health and diet, they often confuse “vitamins” and “supplements” for the same thing. While, in everyday conversations, we sometimes end up using them interchangeably, there’s a difference! Vitamins are naturally occurring nutrients that our body cannot synthesize on its own. The only way we obtain it is through the consumption of food and fruits that are rich in them. The only exception is vitamin D as it is synthesized when the body is exposed to sunlight. Supplements, on the other hand, are substances where these nutrients are added. Apart from vitamins, supplements can be of other nutrients as well such as Protein and Zinc. They are consumed in the form of pill, tablets, capsules, powder or sometimes administered through injections. ‘Dietary supplement’ is usually an umbrella term for various types of vitamins, minerals and other essential nutrients. Multivitamins Dietary supplements usually consist of multivitamins which are taken to promote health in other areas. (Although some dietary supplements like protein supplements are essential for people with protein and iron deficiency disease.) On the other hand,  pure vitamins are essential and need to be consumed if one is deficient in them. Should You Be Taking Vitamin Supplements? Consumption of vitamin supplements can actually be very tricky. A lot of people assume that just because something is “organic” or “natural”, you should consume as much of it as possible. However, this is not always the case. A typical healthy body will only absorb the amount of vitamin that is required, all the excess will be discharged by the body through excretion. So technically, if you maintain a balanced diet, you are spending money on supplements that your body is just excreting out. Most importantly, excess of certain unrequired vitamins can also lead to toxicity and side effects. For example, overdose of vitamin A can lead to confusion and lethargy. Excess vitamin D could lead to dehydration and kidney stones and overdosing on vitamin E could lead to excess bleeding. Usually, older people and pregnant women are the top candidates to take essential supplements that their body cannot absorb in sufficient amounts. Lastly, if a person is on any other medication, consultation is important to ensure that these supplements do not interact with it adversely. This is why it is always recommended to consult with your health care adviser before the consumption of supplements. Credit: foter Caption: sources of natural vitamin Importance of Vitamins Vitamin A- It is involved in cellular communication, immune system, reproduction and most importantly, vision. This is because vitamin A is an important component of a protein that absorbs light in the receptors of the retina and is known as rhodopsin. The retina is the back of the eyeball which contains light-sensitive cells that send signals of vision to your brain via optic nerve. It also promotes cell growth and helps maintain the functioning of important organs. There are two types of vitamin A: Preformed vitamin A, retinoids, that is found in animal products. Provitamin A, carotenoids, that is found in plant-based products. Both types are metabolized to retinal and retinoic acid, which is the active form of vitamin A. Vitamin B- Although there are 8 types of vitamins, vitamin B6 and B12 are the most essential for the body. Vitamin B6 – It is also known as pyridoxine and plays an important role in fat and protein metabolism and in the production of red blood cells especially in anemic patients. Moreover, it is involved in the production of neurotransmitters like serotonin and dopamine that regulate emotion. Vitamin B6 improves brain function and reduces the risk of Alzheimer’s. Vitamin B12 – It is also known as cobalamin and is the most essential vitamin B that your body requires. It serves as a cofactor for important reactions in your body like methionine synthase and L- methylmaloynl-Coa mutase. Methionine synthase is important for the production of methionine, which is in turn important for protein, fats and enzyme synthesis. L-methylamaloynl-coa mutase is part of an important reaction cycle for fat, protein and hemoglobin synthesis. Vitamin C – Also known as ascorbic acid. It is very important for the synthesis of collagen, a structural protein in many connective tissues and hence is very important for healing tissues. Vitamin C is an antioxidant which basically means it reduces the damaging effects of extremely reactive oxygen compounds on the tissues. Lastly, it plays an important role in the immune system and facilitates the absorption of nonheme iron in the body. Another essential vitamin that is similar to vitamin C for it’s strong antioxidant nature and strengthening the immune system is Vitamin E Vitamin D – The most important function of vitamin D is to maintain strong bones by absorbing calcium from food or supplements. In addition, it is important for biological communication of muscle movement and nerve cells and also helps the immune system by fighting off bacteria and viruses. It’s deficiency causes rickets in children, a condition where the bones become soft and break. In adults, it causes muscle ache, osteoporosis and arthritis. Vitamin K – It is very important for blood clotting as it is responsible for the production of prothrombin. Prothrombin is a vitamin K-dependent protein, and it’s important for the clotting factor that regulates clotting. This is why people on blood thinners or anticoagulants need to maintain a proper vitamin K intake. Another Vitamin K- dependent protein is Matrix Gla-protein and Osteocalcin, usually present in smooth muscles, bones and cartilage. Credits: foter Caption: Various forms of supplements Various Forms Of Supplements Vitamin E capsules – This supplement is more often taken to promote additional health benefits like attaining healthy, soft skin and shinier hair rather as an essential dietary supplement to substitute for the lack of vitamins in the body. Vitamin E capsules are an oral form of supplement. This fat-soluble vitamin is dissolved in vegetable oil and enclosed in a soft gel capsule. After consumption, the vitamin is delivered to the skin of the scalp through sebum, the oily secretion produced by sebaceous glands. The antioxidant nature of vitamin E promotes healthy hair by regulating blood circulation in the scalp, locking in moisture and restoring the outer lipid covering on the surface of the hair strands. Vitamin C powder – Chemically, vitamin C is a very unstable compound. This is the reason why a majority of the vitamin C creams and oils are not preferred as when exposed to air, they easily get oxidized and are rendered ineffective. This is why vitamin C powder is the most beneficial form of the supplement as when taken orally, there is no chance of oxidation. The powder can simply be dissolved into water and then immediately consumed. This supplement can be taken as an essential dietary supplement to avoid deficiencies or as a non-essential multivitamin to improve the texture of your skin, reduce dark spots and improve damaged hair. Vitamin K injection – Vitamin k is responsible for regulating blood clotting factors. When there is a deficiency, Vitamin K is directly injected into the bloodstream through injections. Not only are they effective but also the quickest form of treatment when patients who are on blood thinners come across accidents or minor injuries. Vitamin K injections are also administered to newborn babies to avoid deficiencies as the transport for vitamin K from mother to baby through the placenta is very poor. Moreover, breast milk also contains low levels of vitamin K. Vitamin D capsules – Our Indian diet typically fails to meet the required amount of vitamin D that our body needs. Studies have shown that the absorption of vitamin D is comparatively more difficult than other vitamins. Sometimes, our body is unable to convert vitamin D into its active form that absorbs calcium. This is why vitamin D supplements are extremely popular and effective. Some of the most reliable vitamin D3 60000 IU Capsule brands are Fovit D3, D3 UP, Caldikind and Calotec D3 Credits: unspalsh Caption: vitamin B12 injection Vitamin B12 injection – When taken orally, absorption of vitamin B12 depends on the protein called intrinsic factor, which is present in the stomach. Therefore, people who have had stomach surgeries tend to lack this protein and suffer from a B12 deficiency. This is why absorption is proven to be more effective when vitamin B12 is injected directly into the bloodstream. Diagnosis for Vitamin deficiency Vitamin B12 test The test measures the amount of vitamin B12 in your body with either your blood or urine sample. The test must be recommended by your doctor when the person is showing symptoms like: Loss of appetite Difficulty breathing Heart racing Difficulty in balancing Weakness Dementia During the test, the following levels are checked: overall vitamin B-12 methylmalonic acid (MMA) homocysteine holotranscobalamin The average cost of vitamin B12 test is around Rs. 700 Vitamin D test The Vitamin D 25-Hydroxy (Calcidiol) test measures levels of Vitamin D 25-Hydroxy in the body. The major function of vitamin D in humans is the maintenance of calcium homeostasis. Vitamin D deficiency is indicated by: Back pain Bone loss Muscle pain Knee pain Impaired wound healing It is a good indicator of osteoporosis and rickets. The cost of vitamin D tests range from Rs. 700 – 4000 depending on the location and lab type. credit: unsplash Caption: lab test for vitamin deficiency test Vitamin A test Beta Carotene test checks the levels of Carotene, a nutrient that is a precursor to vitamin A obtained from a plant source. In short, having a beta carotene deficiency leads to low levels of vitamin A in the body. Retinol test directly measures the level of vitamin A that is required to produce photoreceptors in the eyes and to maintain the lining of the surface of the eyes and mucous membranes. Retinol is absorbed from animal sources like fish and eggs. Protein Deficiency Disease Proteins have many functions. They form enzymes which are essential for all biochemical reactions in our body and check metabolism. It is also responsible for the production of pigments like melanin that is found in hair and nails. Another pigment it helps form is rhodopsin, the pigment that enables us to see in dim light. Proteins are important building blocks of blood and play a major role in the immune system. They are also essential components of muscles, bones and cartilage. Deficiency of protein is caused either due to lack of protein consumption in a person’s diet or the body’s inability to absorb proteins. General symptoms due to poor protein consumption are: Infection-prone body Loss of muscle mass Skin, hair and nail problem Increased risk of bone fracture Fatigue Constant hunger Credit: Foter Caption: protein powder Supplements The most common form of protein supplement is powdered protein. It is effective in building muscles, increasing strength and boosting metabolism. Powders are concentrates made by extracting protein from the starting material like liquid whey through the use of heat or enzymes. Extreme cases of protein deficiency Kwashiorkor– It is a form of malnutrition caused by the lack of protein in the body. It is most common in Africa. The body part appears to be emaciated except for the ankles, feet, and belly, which swell with fluid. The disease can be treated introducing extra calories and protein into the diet but is extremely life-threatening if the problem is left unattended. Delayed treatments lead to coma and permanent mental and physical disabilities. Marasmus- This is another form of severe malnutrition. The most distinct symptom of marasmus is being underweight. It is followed by chronic diarrhea, respiratory infection, stunted growth and complete loss of energy. Credit: foter  Caption: protein supplement – dried skimmed milk powder Children can be treated with the introduction of dried skim powdered milk, mixed with water in their diet.

Maintaining a healthy weight is an essential part of our well-being, but it can get challenging to find the right balance and navigate all of the myths and false promises out there about diet and weight loss. Being underweight or obese has its own health risks, but they are just a part of the overall equation, which includes a host of other positive lifestyle choices as well. Most people struggle with maintaining an appropriate weight at some point in their lives. However, just counting calories doesn’t do much to help you reduce your weight. Nutrition philosophy supports an approach that concentrates on healthy activities and foods to focus on rather than foods to avoid. What is a Calorie? The nutrients like protein, carbohydrates, and fats you get from food give your body energy that keeps the heart beating, brain active, and muscles working. Energy is calculated in calories. For example, a food that has 500 calories provides more energy to your body than a portion of food with 200 calories. A person requires a certain number of calories every day to function optimally. After the body meets its needs, it stores the excess calories as fat. Your weight remains steady when your body is taking in the same number of calories that it is burning. To lose weight, there is a need to use up more calories than what you’re consuming. Diet The quantity of food and drinks consumed by an individual plays a very important role in weight management. The nature of food and drinks that a person consumes matter too. Not only is it important to eat a well-balanced diet to get the proper amount of vitamins and nutrients each day to prevent illness, but it is also necessary to be aware that certain qualities of foods and drinks can have profound effects on weight by affecting hunger and satiety in different ways. For example, sugary drinks like sodas are very palatable and contain a significant number of calories but do little to affect satiety. In other words, drinking sugary drinks does not help get rid of hunger but still adds many calories to a person’s diet which can lead to overeating, energy imbalance, and weight gain. Why You Should Keep Fruits in your Weight Loss Diet The carbohydrates present in fruits do not have a huge impact on blood sugar levels, as most fruits have a low glycemic load. Fruits can also supply a significant dose of fibre to your diet, which will slow digestion and make you feel fuller. Fruits like blueberries and pomegranate are also a good source of antioxidants, which can help lower your blood pressure, fight off stress, and may reduce the risk of cancer and other diseases. The Best Fruits for Weight Loss Watermelons This juicy fruit is loaded with water and is low in calories, making it ideal to eat for weight loss. Consuming watermelon will ensure you’re hydrated. When the body is getting plenty of water, it can work optimally. Also, when you’re hydrated, you won’t confuse thirst with hunger and overeat. Blueberries All the berries are indeed good for you. Tiny blueberries are the best for your body. One cup of blueberries contains just 83 calories. Caption: Few blueberries in a bowl Credits: Pixabay Blueberries contain lots of nutrients, which helps fight fat by boosting your metabolism and burning calories efficiently. And since they’re filled with fibre, they will help keep you satisfied. Buckwheat flour infuses hearty pancakes with extra protein, fibre and nutrients, and blueberry sauce is the perfect topping. Or try a smoothie, a great breakfast substitute packed with protein and fibre is sure to keep you satisfied until lunchtime. Pears Pears are high in the fibre pectin, and have been shown to suppress appetite. The fibre in pears helps to keep you satisfied for longer. And pears may reduce your cholesterol levels and your risk of coronary heart disease. Apples Apples are easy to carry along and have as a snack, and they’re low in calories and lack sodium or fat. So, they can be a component of any weight-loss diet. Apples are considered one of the best fruit sources of filling fibre, which means you’ll be satisfied enough to avoid binges for the rest of the day. Research has shown that eating an apple before a meal can fill you up so you eat fewer calories. They also help reduce the risk of cancer, promote heart health and give you energy, to boot. They also help balance blood sugar, which can help make better-snacking decisions because you won’t be desperate to get something into your belly quickly. Bananas A slightly green banana is apt for boosting your metabolism and filling you up. A banana may be a good way to boost energy and make a perfect post-workout snack. Opt for a banana over an energy bar to make sure that you’re getting a healthy treat. A banana can also help prevent muscle cramps and regulate your blood pressure. Start your day with a banana! Salads for Weight Loss Caption: Eating salad can prove to be a game changer for weight loss Credits: Pixabay 1. Fiber It is hard to believe the fact that something we can’t even digest can be so good for our system! Eating a diet with high-fibre helps lower cholesterol levels and prevent constipation. Not only that, but the consumption of more fiber can also help you feel fuller, eat less, and ultimately lose weight. 2. Healthy Fats Including a few tablespoons of mixed seeds like pumpkin, sesame, sunflower and ground flax or chia to boost your daily intake of good fats. Trying out different kinds of oils in your salad dressings will help with this, too. Slicing a quarter of an avocado and including it to your greens will also give you a boost. These ingredients also help the body to absorb all of the protective compounds, phytochemicals, and lutein. A healthy fat added to your salad via the dressing, by healthy raw nuts or avocado will also make it more filling, as fats are among the most satiating. 3. Benefits of Fruits and Vegetables Experts believe that if you frequently eat green salads, you are likely to have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene) especially if your salad includes raw vegetables. Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals. Experts have also noted a link between eating lots of fruits and vegetables and lower risks of many diseases, particularly cancer. It is believed that people whose diets are rich in fruits and vegetables may have a lower risk of developing cancers of the head and neck, including who smoke and drink heavily. Foods found to be particularly protective include beans and peas, peppers, tomatoes, carrots, apples, peaches, plums, pears, and strawberries. Challenges! Most people can expect to encounter roadblocks when trying to reach their weight loss goals. The ones who are successful at losing weight are the ones who learn to break through their weight loss barriers as and when they arise. Here, we identify some everyday barriers that people face and few tips to conquer them. Physical Barriers to Weight Loss Caption: A young man suffering from headache Credits: Pexels Frequent physical barriers to weight loss include fatigue, discomfort, and underlying medical issues. Problems like dehydration and lack of sleep also play a role in your ability to lose weight. While these barriers can be significant, there are various means to get over them and still lose weight. Sleep Researchers have found that not getting an adequate amount of sleep messes with your metabolism. Studies have also found that your hormonal balance can shift when you don’t get the sleep you need and this may lead to increased hunger and appetite. There is evidence which proves that people who get fewer hours of sleep (less than seven hours) are likely to be overweight or obese. The good news is that making just a few changes to your sleep routine can help you to slim down. Experts recommend that you go to sleep at the same time each night, sleep in a cool, dark room, and remove electronic devices to encourage a relaxing environment. Hydration Caption: A woman drinking water to stay hydrated Credits: Pexels Simple changes to your daily routine can make weight loss much easier. Staying hydrated is one simple change that has numerous health benefits. Studies have proved that drinking large quantities of water is associated with better weight loss results. Environmental Barriers to Weight Loss Some of the main reasons you’ve got trouble losing weight are often associated with your environment. When the environment around you doesn’t support an exercise plan and healthy diet, it may feel like you’re fighting a losing battle. Environmental barriers, including limited access to healthy food or exercise facilities, poor social support, or scarcity of time thanks to social, family, and professional pressures, can make weight loss seem impossible sometimes. Emotional Barriers to Weight Loss It sounds counter-intuitive to mention that you want to reduce weight, but your feelings about weight loss are holding you back. Nonetheless, emotional barriers to weight loss are well-documented and sometimes significant. These barriers may include scepticism about your ability to succeed in your goals, negative associations with physical activity, high-stress levels, or just a scarcity of motivation. Monotony A monotonous routine can get the better of any of us. If you aren’t a gym person, there are lots of home workout options available. Check your television schedule for fitness programming or find free workouts online and challenges with a time period that keeps you motivated. There also exist plenty of apps that provide exercise programming. You can also make use of the facilities right outside of your doorstep to get in shape. Walking is a wonderful way to exercise. Walk on neighbourhood paths and in parks, climb the stairs in your apartment building, opt for stairs over the lift at the office. Motivation Motivation is a skill that can be learned. Techniques like positive self-talk and journaling are both proven ways to boost your motivation levels and power you forward in the right direction. Self-monitoring has also been shown as an effective tool for weight loss. Self-monitoring may include keeping a food diary, practising regular weigh-ins, or tracking your physical activity with a paper log, a fitness tracker or an app. The practice of self-monitoring helps you to observe your daily behaviours to increase awareness so that you can make changes as needed. Conclusion Remember, maintaining a healthy weight is a marathon, not a sprint. Similarly, one day of healthy eating won’t undo a month of less healthy choices, the reverse is also true. Take advantage of opportunities in your day to day life to make nutritious and healthy choices. Maintaining a balance in your lifestyle with regular physical activity and stress management techniques can go a long way in feeling your best at any weight.

A substance that, when either ingested, inhaled, injected or absorbed by the body, alters the functioning of the body either physically or psychologically. The effects of drugs are very strong but that is not necessarily a good thing. Some strong drugs, when taken in certain amounts, are not beneficial to the body. In fact, they produce harmful negative side effects and are often followed by overdosing and death. This is known as drug abuse and it leads to drug addiction when people start to crave the feeling of euphoria, numbness and hallucinations that they experience during intoxication. On the positive side, drugs are extremely effective when administered correctly by doctors. They are one of the most important and valuable medical items. Drugs are used for important diagnosis, cure, treatment and prevention of diseases. They are also used in derma products and cosmetics. Drugs in India To avoid misbranding, use of harmful ingredients, adulterations and substandard quality of drugs and cosmetics, the parliament of India established the drugs and cosmetics act in 1940. The act has been changed many times but stays the same in essence. The Drugs and Cosmetics Act It is an Act of the Indian Parliament that governs the import, production and distribution of drugs in India. Objective: To monitor the marketing and licensing of medications and cosmetics To ensure the manufacturer, distribution and sale by qualified persons only. To maintain high standards of production. To govern Ayurvedic, Siddha and Unani production and distribution. Establishment of Drugs Technical Advisory Board and Drug Consultative Committees. Features: To maximize the sentence and impose a fine of Rs. 10 lakhs or 3 times the amount of the items confiscated. Authorization for the initiation of prosecution under the Act by gazette officers and the Drug Controller Office; Special courts for prosecution of crimes protected by the Act and provision for mixed offenses. Credit: foter caption: drug and cosmetics act Some important terms defined by the act: Drugs: Both internal or external use of drugs to human and animal and all chemicals used to diagnose, cure, mitigate or avoid any illness in humans and animals. This material is meant (other than food) to influence the body’s structure or some other feature, or is intended to be used for removal of vermin or insects that cause disease in people or animals. All the substances intended for use as components of drug including empty gelatin capsule Pharmaceutical Drugs They are drugs used in the medical field to improve a patient’s health by restoring, correcting and biologically modifying organic functions. They can be naturally occurring or artificially synthesized for beneficial purposes and are commonly known as medicine. Drugs can be classified according to their level of control. Prescription drugs can be used or obtained only with a doctor’s prescription. They are stronger in nature with more side effects and must be taken in calculated quantities.  Over-the-counter drugs are medicines that can be self-administered and they significantly have lesser risk of negative side effects. Credits: unsplash Caption: pharmaceutical drugs Various types of pharmaceutical drugs Antiarrhythmic drugs are compounds used to treat cardiac arrhythmias. Arrhythmia is the disturbance in the irregular rate, rhythm and impulse of the heartbeat. They can damage the cardiac function and be extremely life-threatening. Disturbances in the heartbeat or arrhythmias can either be caused when the sinus node in the atria sends excess or insufficient impulse for a heartbeat or when the muscles of the heart wall fail to respond to the impulse and contract irregularly. The sole purpose of antiarrhythmic drugs is to bring the electrical impulse of the heart back to normal. These drugs can be classified into 4 types: Class 1 – Sodium-channel blockers: They slow the electrical conduction of the heart. Class 2 – Beta blocker: they block the electrical impulse of the heart and induce hormonal influences like adrenaline in the heart muscles. Class 3 – Potassium- channel blockers: They slow down the electrical impulse of the heart by blocking potassium channels. Class 4 – Calcium channel blockers: they are similar to class 3 drugs but block the heart’s calcium channels instead. Credit: pexels Caption : heartbeat Antiplatelet drugs are medicines that prevent the formation of thrombus or blood clots. During the time of injury, the skin gets inflamed and blood rushes to the area. The platelets are an important component of the blood that forms a cloth in order to stop the bleeding. This similar action can take place when blood vessels or arteries are injured but the formation of blood clots in the blood vessels or arteries could block the blood flow and lead to heart attack or strokes. This is why antiplatelet drugs are important to ensure that the blood does not clot and block the arteries. The medication is especially used during valve replacement and angioplasty. Cholinergic drugs are drugs which inhibit, improve or imitate the effects of acetylcholine, the neurotransmitter. Neurotransmitters are chemical substances released by the end of nerve cells between the synapse or junction of two nerves to enable transmission of nerve impulse which is received by the receptor of the nearby nerve cell. Cholinergic antagonist/drugs are of three types: Direct acting- They mimic the effects of acetylcholine by binding to the receptors. Ironically, one of the drugs itself is known as acetylcholine. Its mechanism duration is very small as the drug is easily broken down by acetylcholinesterases. Other drugs are carbachol and pilocarpine and are less susceptible to enzymatic breakdown. Indirect acting reversible and Irreversible – These drugs simply bind to acetylcholinesterase, the enzyme that breakdowns acetylcholine into acetate and choline. Hence, since the breakdown enzyme has become inactivated after binding with the drug, it leads to a buildup of acetylcholine and enhances nerve impulse. Credits: foter Caption: Neurotransmission through synapse Antidiabetic drugs are medicines developed to control and check the blood glucose levels in diabetic patients. They are not designed to cure diabetes but keep all the levels in control and prevent complications related. Since the endocrine system cannot contain insulin, diabetes is triggered. The regulation of your blood sugar levels in your body is crucial for insulin. Lack of insulin makes the body hyperglycemic(high levels of sugar) There are two types of diabetes: Type 1 is characterized by the lack of production of insulin The resistance of the tissue to the insulin released by the pancreas is characteristic of type2. The most commonly antidiabetic drug is insulin that is artificially made from recombinant DNA techno. It cannot be taken orally as it’s polypeptide property will be destroyed by enzymes in the stomach. Hence, insulin is injected directly into the bloodstream and reaches the cells. The treatment of hypertension or high blood pressure is based on Antihypertensive drugs. In order to understand antihypertensive drugs, we must first under the regulation of blood pressure. In blood pressure regulation, several mechanisms are involved. Pressure-sensitive neurons called baroreceptors, situated in the aortic arch and carotid sinuses of the heart, controls blood pressure. When blood pressure is irregular, baroreceptors send signals to the adrenal medulla to increase sympathetic activity through activation of alpha and beta receptors. Activation of Beta 1 receptors allow heart rate and stroke volume to increase heart rate and stroke volume. Therefore increasing blood pressure. Activation of Alpha 1 receptors causes vasoconstriction which increases vascular resistance. Therefore, it also increases blood pressure. Another system that regulates blood pressure is the renin-angiotensin-aldosterone system. Here the baroreceptors present in the kidneys get activated and release enzymes called renin and angiotensin-converting enzyme (ACE)  which ultimately increases blood pressure. There are different antihypertensive drugs which target different systems that regulates blood pressure: Alpha 1 blockers – They block alpha one receptors on smooth muscles and hence decrease blood pressure. Selective and non selective beta blockers- They block alpha receptors causing a decrease in cardiac output and vascular resistance, leading to low blood pressure. Centrally acting adrenergic drugs- They block sympathetic activity within the brain which decreases cardiac output, again leading to decrease in blood pressure. Calcium channel blockers – When calcium ions enter smooth muscle cells, the muscles contract. This leads to an increase in vascular resistance and therefore blood pressure increases. Calcium channel blocker blocks the entry of these calcium ions. Diuretics – They reduce the reabsorption of sodium chloride in the nephrons. This leads to a decrease in vascular space volume which causes less blood to flow back to the heart. Renin-angiotensin-aldosterone system – Renin inhibitors and ACE inhibitors prevent angiotensin to convert to angiotensin 1 and 2 respectively. Anticancer drugs: Cancer is a condition where specific cells in the body undergo vigorous and uncontrollable division and do not get specialised. Anticancer drugs are chemicals that can denature cancer cells by stopping or slowing down its growth and multiplication. Though anticancer drugs are aimed to target cancerous cells, sometimes, normal cells are also affected in the process. Chemotherapy is known as the use of anticancer medications to cure cancer. Whenever a new cell is created, a number of steps pass to become a fully developed cell. These drugs target cells at different phases very quickly. However, they also cannot differentiate between normal cells sometimes but since cancer cells tend to divide quickly, it makes them a better target, so it’s easier to find balance and spare the normal cells. In addition, most human cells can regenerate over time from chemical damage, while cancer cells do not recover from chemo effects. Credits : unsplash Caption: Anticancer drugs Antianginal drug is used to treat angina pectoris, a type of chest pain caused due to decreased blood flow supply in the heart. This causes a shortage of oxygen supply in the cardiac cells as they receive oxygen supply through the blood. The drugs work in two ways: They increase blood flow and prevent clot formation and vasospasm They reduce myocardial oxygen demand to make up for the lack of oxygen supply and ease the chest pain. They do so by dilating arteries and veins with vasodilators, reducing heart rate and contractility and preventing thrombus formation with anticoagulants. Credit: unsplash Caption: Birth control pills Antifertility drugs are also known as “birth control pills”. These drugs prevent pregnancy by suppress the action of hormones that promotes it. They consist of derivatives of synthetic progesterone or a combination of progesterone and estrogen which is the most effective type. Mechanism of antifertility drugs: When progesterone pills are taken, the hormone increases the level of mucus produced in the cervix, the opening into the virginal tract. As the mucus accumulates and gets thickened, it is very difficult for the sperm to enter the uterus and fertilize the egg. In addition, these hormones interfere and inhibit ovulation in the menstrual cycle. This is because progesterone and estrogen suppresses levels of FSH and LH hormone. FFSH encourages the maturation of the egg and LH causes egg release during ovulation. Thus, when these levels are suppressed, no egg will be formed or released. It is almost a fool-proof way to ensure no chances of getting pregnant. Nephrotoxic drugs: Side effects of drugs Some drugs have poisonous effects on the kidneys, causing renal injuries and effects on its function. This is known as nephrotoxicity and it is caused by different mechanisms of actions of drugs. It could even lead to acute kidney failure. They are three ways drugs can damage the kidneys; Some drugs decrease the amount of blood that flows to the kidneys. Example: NSAIDs, ACE inhibitors and ARBs. There are drugs that injure the kidneys directly. Example: penicillin and contrast dyes. Some drugs obstruct the flow of urine in the kidneys.

Dental health is a part of the healthcare system that is concerned with teeth, gums and mouth. The World Health Organization estimates that 3.5 billion people in the world suffer from dental health problems. Dental problems can be very painful and can affect other parts of the body as well. It has been linked with conditions such as cancer and diabetes. Common Dental Health Problems Dental Cavities: Dental cavities are small holes that form in the teeth. There is a sticky bacteria-containing film on the teeth called plaque. Plaque is soft at first, and hardens afterwards. If the Plaque isn’t removed when it’s soft then it becomes hard and causes dental cavities. Toothache: Pain in a tooth is called toothache. Toothache is a symptom of a problem. The problems can range from food stuck between the teeth to a serious infection. Impacted tooth: This is a condition in which a tooth fails to grow out of the gum. Cracked or chipped teeth: These conditions are caused by an external injury. A chipped tooth refers to a small part of the tooth that has broken away and a cracked tooth refers to a crack that appears in a tooth. Gingivitis: A condition in which the gums are inflamed because of plaque. Gingivitis requires treatment as untreated gingivitis can lead to tooth loss. Pericarditis: This is a condition in which the inflammation in the gums makes them move away from the teeth. This results in small gaps being formed which are filled by pus. It is a serious condition that can cause a lot of pain. Infections: The mouth is full of bacteria. Some of which are good. However, there are bacteria that can cause infections. Injuries: External injuries can cause significant dental problems. In most cases, injuries require surgical treatments. Sensitivity: Tooth sensitivity is called dentinal hypersensitivity. In this condition, the teeth are more sensitive to hot and cold stimuli. Eating foods such as ice cream can cause discomfort. Oral Cancer: Cancer in any part of the mouth is called oral cancer. Tobacco use is the primary cause of oral cancer. Symptoms of Dental Problems Toothache Chronic Bad Breath Ulcers Loose Teeth Dry Mouth Bleeding in Gums Chipped Teeth Sudden Sensitivity If you experience any of these symptoms then you should visit a dentist. Diagnosis of Dental Health Problems Dental Examination: A thorough dental exam by a dentist reveals a lot of information regarding your dental health. The dentist pays close attention to different parts of the mouth and spots diseased conditions. X-ray: An X-ray scan is used to spot dental problems. X-rays are one of the most widely used tools by a dentist. Credits: Pixabay Caption: A dentist showing an X-ray to a patient Measurement tools: Tools such as probes and rulers are used to measure gum pockets. Biopsy and CT Scan: In case an oral cancer is suspected, a biopsy and a CT Scan can be used to identify the cancerous portion. Oral Hygiene Index: The Oral Hygiene Index is a method which classifies the dental health of population groups. This method has two parts: The Oral Hygiene Index The Simplified Oral Hygiene Index According to the International Journal of Dental and Health Sciences, these methods have been widely used to determine dental public health of population groups. Treatment for Dental Problems: Dental Cleanings: Cleanliness is the 1st line of defence against dental problems. Professional cleanings can help remove plaque. Antibiotics: Antibiotics are used to treat gum infections. Antibiotics are available in topical forms especially for dental use. Root Canal Treatment: It is a treatment that is used when tooth decay reaches inside to the tooth nerve. This treatment requires multiple sittings with the dentist and usually goes on for a month. Fillings and Crowns: These are used when parts of the tooth are missing. Fillings are used if the tooth is chipped or missing small fragments from it. Crowns are used when a large portion of the tooth must be removed. Fluoride Treatment: Fluoride is a naturally occurring mineral that prevents tooth decay. Fluoride is available in two forms: Topical Fluoride Formulation: These are the products that are applied to the teeth. Examples: Fluoride Gel, Fluoride Foam, and Fluoride pastes. Systemic Fluoride Formulation: These are the products that act systemically. Examples: Fluoride Tablets, Fluoride Lozenges. Tooth Extraction: The process of removal of a diseased tooth surgically is known as tooth extraction. If the truth is not responding to treatment then extracting it is an option exercised by dentists. Credits: Pixabay Caption: A dentist holding a tooth after extraction. Dental Implants: Dental implants are surgical fixtures which are attached to the jawbone to artificially replace teeth. Practices to Prevent Dental Problems: Brushing Teeth Twice a Day: Most individuals brush their teeth once a day but that is not enough. Brushing should be done twice a day to ensure proper cleanliness. Flossing: A chord of filaments which is used to remove small pieces of food stuck between the teeth. Flossing is very important and should be done at least once a day Credits: Pixabay Caption: An image illustrating how to floss; Avoiding Sugar and Acidic Substances: Sugars get converted to acid inside the mouth. Excess presence of acid inside the mouth deteriorates the enamel which is the outer covering of the tooth. Hydration: Drinking water helps with tooth problems. Water can wash down the acids and food substances that are stuck inside the mouth. Regular Dental Appointments: Catching dental problems in early stages can be beneficial. The World Health Organization recommends a dental check-up every six months irrespective of the presence of symptoms. Credits: Pixabay Caption: Regular dental check-ups can detect dental problems in early stages and give more treatment options. Avoid Tobacco Products: Tobacco products cause many different health problems including many dentaL health problems. Nutrition: Maintaining proper nutrition is essential for better public dentaL health. A diet which is good for dental health includes high fibre, low fat, and low sugar content. Tongue Cleaning: Plaque can easily be deposited on the tongue as well. Cleaning the tongue while brushing is necessary. Using a Mouthwash: A mouthwash is a liquid which is used to rinse the mouth. It is beneficial because it can reach places inside the mouth where it is difficult to reach with a brush. A mouthwash also contains minerals that are used to remineralise the teeth. Takeaway Dental Problems affect almost every second individual in the world. Public dental health is very important and symptoms of dental problems should not be ignored. There are various treatments available but the emphasis should be made on the prevention of dental problems. Maintaining dental health should be a priority for everyone.

Primary overview Meta: What is Dengue and how can you prevent yourself from falling victim to it? Dengue (pronounced DENgee) is caused by a virus carried by mosquitoes. Dengue is widespread around the world, commonly in tropical and subtropical countries. There are two types of dengue; Break Bone Fever and the more severe type, Dengue Hemorrhagic Fever (DHF), which is life-threatening. Early diagnosis is the key to an effective cure and quick recovery. Dengue is considered deadly because it shows flu-like symptoms, which can become severe within a few hours. This may be the reason for more deaths of children due to dengue. Pregnant women, infants, and people who have suffered earlier from dengue are more likely to catch dengue infection. In India, most cases are reported from July to November after the monsoon season. North Indian States Where Dengue is Reported More Often: Delhi Rajasthan Haryana Punjab Chandigarh Central and South Indian States Where Dengue is Reported More Often: Maharashtra Karnataka Tamil Nadu Pondicherry Symptoms Dengue is spread by the female mosquitoes of the Aedes Species. Symptoms include: Main symptoms of dengue (the “dengue triad”) Sudden fever Rash Headache Other symptoms of Dengue includes Pain behind the eyes Bone, Joint and muscle pain Chills (shivering and/or sweating) Facial flushing Nausea and/or vomiting Fatigue and loss of appetite Sore throat Bleeding (bleeding nose, bleeding gums and/or blood in your urine) In most cases, symptoms last up to 10 days with complete recovery. However, in some cases, the symptoms worsen with the drop in platelet count due to damage to lymph and blood vessels. This causes a severe form of dengue, dengue hemorrhagic fever (DHF) reported more frequently in children with following additional symptoms High fever Feeling irritable, restless, or tired Bruises due to bleeding Vomiting (3 times a day or more) or blood in the stool Abdominal Pain (Stomach or belly pain) Swelling in the Liver and lungs or abdomen Dengue hemorrhagic fever (DHF) requires immediate medical treatment. If not treated timely, may lead to dengue shock syndrome (DSS) causing massive bleeding, shock, and death. Caption: Picture of dengue fever rash on legs Possible cause Dengue is caused by any one of Dengue Virus 1, 2, 3, & 4. This is why a person can develop dengue four times in a lifetime, and a person previously infected with dengue has a greater risk of dengue infection. Risk of severe dengue hemorrhagic fever (DHF) is high in: People with weak immune systems Second or subsequent dengue infection Diagnosis & Test Dengue medicine being sprayed in a city Early diagnosis is very important in dengue for treatment and quick recovery. Dengue is often confused with other flus, and viral disease hence can be difficult to diagnose. Many other conditions like flu, influenza, measles, malaria, typhoid fever and viral diseases show similar symptoms. Also, some mosquito species are found to transmit viral diseases such as chikungunya, yellow fever, and viruses like zika virus, west nile virus. Due to this, a blood test is the only way to confirm the diagnosis. Depending upon the severity of symptoms, one or more of the following tests are done: Complete Blood Count: It is used to examine the rapid decrease in platelet count or thrombocytopenia (<1 lakh/cmm). It can also be used to examine an increase in hematocrit (20% or more). Antigen-NS1 Test (Non-Structural Protein 1): Detects Antigen-NS1 in blood and is useful for dengue fever diagnosis in the first week of the illness. Antibody Test (Serology Tests): These tests are used to detect IgG and IgM antibodies that are produced by the body in response to a dengue fever infection. This test is done to diagnose a recent infection. Following antibody tests are used for diagnosis: Rapid Diagnostic Test: It is used to detect both IgG and IgM antibodies. The test can detect all four serotypes of dengue. MAC-ELISA: It is used to detect IgM antibodies five days or more after the onset of fever. As per WHO, ELISA (Enzyme-linked immunosorbent assay) is better than rapid tests for dengue fever diagnosis. IgG ELISA: It is used to detect both recent and past dengue infection. These tests are not in wide use. Polymerase Chain Reaction (RT-PCR) Test: It is considered the most reliable diagnosis and involves a PCR test to detect the presence of the virus (Nucleic acid detection) in the blood after 5 days of symptoms. Treatment/Remedies / Cure Immediate medical treatment is necessary for dengue hemorrhagic fever (DHF) within 24–48 hours of development of symptoms. There is no specific treatment or vaccine for dengue; it often requires general intensive care. As there is no specific medicine or antibiotic, the treatment is directed toward relief of the symptoms (symptomatic treatment). For mild and less severe dengue, which lasts 8 to 10 days, usually, rest and fluid intake (oral rehydration) are advised until symptoms subside. The use of pain reliever medicines (avoid containing aspirin) is advised only under a doctor’s supervision because of the possibility of bleeding. If the condition does not improve after 3-5 days or you start to feel worse in the first 24 hours after your fever goes down, you should get admitted to a hospital. Treatment of severe type of dengue fever (hemorrhagic and shock syndrome) involves IV fluid hydration, platelet transfusions, blood transfusions, blood pressure support, and other intensive care measures. PreventionThe best way to prevent dengue is by avoiding mosquito bites. Another way involves protecting yourself and making efforts to keep the mosquito population down.

Breast Care Health Education It is dedicated to providing comprehensive, informative and biological education on breast health and diseases. Breast health education starts with awareness. Creating awareness is extremely important as in the majority of cases where a breast disease was diagnosed, patients were unaware of the symptoms or had any knowledge of the disease itself. The impact or fatality of breast disease and disorders may vary but one thing that is clear, if left unattended, they are extremely fatal. Moreover, being aware and looking out for early signs could prevent the disease or provide quick recovery of treated early. Anatomy of The Breast It is scientifically known as the mammary glands. This glandular structure consists of 12-15 lobules that produce milk when they are stimulated. The milk is transported through a system of ducts which is joined to form bigger ducts and finally opens into the nipple. The dark skin surrounding the nipple is known as areolar. Fats and glandular tissues are present between the lobules and duct, giving it shape and structure. It includes blood vessels, lymph vessels and lymph nodes as well. Breast Disorders They can be categorized into two types: Benign Breast Disorders (non-cancerous) Hyperplasia – It occurs when there is an increase in the number of cells in the duct or lobules of the breast and is also known as proliferation. Although it is malignant, the risk of breast cancer is increased. There are two types: Atypical hyperplasia is when the overgrowth of cells develops an unusual pattern or shape. Usual hyperplasia is when the overgrowth develops a consistent pattern. Cysts – They are one of the most common causes of breast lump due to changes in hormone levels. Most commonly found in premenopausal women around 35-50 years of age. They usually do not need treatment but can be drained out in case an extreme level of pain or discomfort is experienced. They do not have any potential to cause breast cancer. Fibroadenomas-These non-cancerous breast lumps are solid, hard and well shaped. They are of three types: Simple fibroadenomas are about 1-3cm in size. The cells would behave the same everywhere as seen under a microscope. In future, they would not raise the chance of breast cancer. Some of the cells have distinct characteristics when you look at complicated fibroadenoma cells under a microscope. They raise the likelihood that breast cancer will grow marginally in the future. Up to more than 5cm giant fibroadenoma can develop.. It characterized by its large size, rapid growth, unilaterally and manifesting as breast asymmetry or deformity of the breast. Sclerosing adenosis- They are small growths found in the milk ducts of the breasts that occur in women from age 35-55. It is found close to the nipples and may cause nipple discharge and discomfort. It is usually removed with surgery and does not risk cancer until it is extremely large. Radial scars –They are usually present in conjunction with other breast disorders and are known as complex sclerosing lesions. Radial scar is a growth of the tissues that looks like a scar when viewed under a microscope. It has a central core, which contains connective tissue fibers from which milk canals and lobules develop. While they appear to look like mammogram breast cancers, they are not cancerous, but need no further treatment and can surgically removed if necessary. Fat necrosis –It is in a form of the lump of the breast that is normally affected by infection, surgery or radiation treatments, or damaged or dead fatty tissue cells of the breast. A red, bruised, and comparatively thick skin may appear around the lump. It doesn’t require a surgery or treatment and usually goes away on its own. Phyllodes tumors- These breast lumps are extremely fast-growing. They begin in the connective tissue of the breast and develops into tumors over time. Phyllodes tumors are usually benign and very rarely malignant. They can be sensed physically or appear in mammograms as an irregular finding. The term ‘phyllodes’ describes how the phyllodes of tumor cells appear underneath a microscope. Mastitis- Painful swelling of the breast when it is inflamed. This causes the breast to appear red and warm. It also occurs due to an illness and women experience flu-like symptoms. It is common in breastfeeding mothers when a milk duct gets clogged. The pus is usually drained out and antibiotics are administered by doctors. Credit: unsplash    caption: Cells of malignant tumors under the microscope Malignant Disorders – Breast Cancer The breast anatomy includes lobules, ducts and binding tissues. When either of these cells begins to grow in an uncontrollable manner it leads to breast cancer. Breast cancer is categorized based on the specific origin of cancerous cells. If these cells originate from the epithelial cell lining then it is known as Carcinomas. It may also be classified by its composition, whether or not it spreads. Invasive cancer is used to describe the types of cancers that spread and In Situ cancer is used to describe types that do not grow or spread. Carcinoma in situ In this type of cancer, abnormal and cancerous cells have not spread beyond the places where they were formed. This is also known as cancer of stage 0. Cancers are easily curable at these points. Two key forms are available: Ductal in situ carcinoma (DCIS) – It is a disease of the breast ductal tissue found in the basement membrane of the breast. If not treated properly, 20-30% of the cases develop into invasive cancer. Lobular carcinoma in situ (LCIS) – The secretory lobules of the breast are malignant and are found within the membrane of the basement. Invasive Carcinoma – It is also known as invasive breast cancer. Here, the cancerous cells spread into surrounding breast tissues. It is stage 1 to 4 type of cancer. There are two main types: Invasive Dual Carcinoma (IDC) – is the most frequently reported form around 1 in 8 breast cancers. The cancerous cells originate from the lining of milk ducts and spread to other parts of the body through lymph vessels and bloodstream. Invasive lobular carcinoma (ILC) – ILCs include about 1 in 10 breast cancers. These cells originate from the milk-producing lobules and spreads rapidly from there. Credits: pexel Caption: Breast Cancer Awareness Breast Cancer in India Over the past 10 years, cases of breast cancer have been steadily rising in India. In fact, breast cancer is the number 1 cancer among women in India, over passing cervical cancer which was previously recorded. As treatment and study on breast cancer counties to progress, the topic of breast cancer has shifted from survival through treatment to disease free survival in most western countries. This progress has also been observed in developed parts of India. However, this matter is still unknown and undertrained among the bulk of the population. Moreover, the survival rate in India is, 60% – extremely low compared to USA which 90%. This is due to lack of awareness, screening results and late diagnosis. In India, 25.8 women per 100000 suffers from breast cancer. Taking note that there are 1.3 billion Indians with half the female population, this will amount in up to almost 350000 women living with breast cancer and a majority of them are unaware. This is extremely alarming. Breast Health Tips: How to Examine Your Breast Although breast changes are not serious, it is important to examine your breasts regularly to check for growth or pain. Some changes may be caused by hormonal changes but you never know when it could be an infection or tumors. Keep in mind early stage 0 breast cancer has the highest potential for recovery or cure as breast cancer is generally easily treated during early diagonal. It’s essential that the moment you experience it your health care provider inspect you: Any lumps on you breast Continuous pain or tenderness Fluid discharged from your nipples Nipples get inverted Color of the breast skin changes To lower the risk of breast cancer, women are advised to exercise daily, keep a healthy diet, avoid alcohol and smoking, maintain good healthy body weight and target motherhood before the age of 30. credits: unspalsh  caption: how to examine your breast Medical Diagnosis: Detecting Breast Disorders Physical exam – The doctor will perform a physical body check mainly on your breasts and armpits to feel any lumps or abnormalities. Mammogram- A mammogram is a special x-ray of the breast. Breast ultrasound – A breast ultrasound is an illustration of the sound waves produced by mechanisms within your breast. It can detect both solid and liquid abnormalities. Breast biopsy- A biopsy is the removal of a sample of breast tissues or cells that is sent to the lab for testing. MRI-Used with magnets and radio waves for the imaging of internal breast structures. Credits : unsplash  Caption: Mammogram Treatment: Is Breast Cancer Curable? It is not known whether or not one may be cured of breast cancer. After medical diagnosis, doctors will determine the stage of that particular cancer. The good news is that breast cancer is very treatable in the earlier stages as surgery is easier performed when the tumor is small. Surgery The types of surgery include the following: Lumpectomy – The tumor must be removed and a thin margin of healthy tissue surrounding the tumor must be cancer-free. It is also known as breast-conserving surgery as most of the breast remains but the surgery is generally followed by radiation therapy. Mastectomy – This is the whole breast’s surgical removal. When skin can be saved, it is known as a skin-saving mastectomy, and the surgery is considered a nipple-saving mastectomy when the nipple can be retained. Lymph node dissection- sometimes, there are cancerous lymph nodes near the breast. In this process, the surgeon removes these lymph nodes from under the arm. Credits: Foter Caption: c Radiation therapy It is the use of high energy x-rays to destroy cancerous cells It includes: External-beam radiation therapy – The source is given from a machine outside the body. Intra-operative radiation therapy- This is when radiation treatment is given using a probe in the operating room. Brachytherapy- This therapy is given by placing radioactive sources into the tumor.

When it comes to our bones, the most common misconception is that bones are inert, non-living things. Surprisingly, contrary to this belief, bones are highly organized tissues that are composed of two bone cells and extracellular matrix which is subdivided into organic substances, like collagen and proteins, and inorganic substances like calcium and phosphorus. Bones are continuously activated to remodel in response to stress, growth, old age and injury. Collectively, bone diseases are conditions in which one’s skeletal system gets damaged, becomes weak and is more prone to fractures. It usually destroys the density, strength and structure of bones, making them brittle and weak. In order to understand the various bone diseases, you must first learn about bone activities that have clinical relevance in the formation of these disorders. Bone Growth and Remodelling The chemical process of bone growth and remodelling is the same. The only difference is that bone growth usually occurs at the tip of bones during the growing age. On the other hand, bone remodelling is the reshaping of bones which occurs when bones get damaged, broken or during old age. Whenever bones grow or get remodeled, the reaction is always coupled. This is to ensure that when old or damaged bone cells get destroyed, at the same time new cells are added to maintain and improve the structure. The coupling action is carried out by the two bone cell -: osteoclast and osteoblasts. Osteoclast is responsible for destroying old and damaged bone cells by a process called resorption. It is the only cell capable of breaking down mineralised bones. Osteoblast cells are responsible for the formation of new bone cells. Coincidentally, the activation of the osteoclast cells depends on the osteoblast cells. Here’s why: The release of RANK-L is responsible for the production of osteoclasts but RANK-L is activated when PTH hormone binds to the receptor activators present in osteoblasts. Once this happens, the activated osteoclast now fuses and matures to form bone resorbing cells and migrate to the surface of old or damaged bones. These cells create an acidic environment and also release an enzyme called cathepsin K which is capable of dissolving the inorganic matrix of the bone. This process is known as resorption and the reaction causes a release of calcium and phosphorus into the blood. This next step is almost like recycling. After resorption is complete, the osteoclast cells become inactive by the release of OPG, a decoy that is capable of replacing RANK-L but has completely different effects as it inhibits the activity of osteoclast cells. Now the osteoblast cells start secreting a substance called osteoid seam. Osteoid seam absorbs the calcium and phosphorus that was released back into the blood and deposits them back into the bone again to form new bone cells. When does bone formation and bone resorption take place? Bone formation takes place when there is high serum calcium ion levels in the blood. Thus, the bones absorb this calcium by bone formation. This is why vitamin D is good for bone formation as it absorbs calcium in the blood and increases the levels. On the other hand, when there is low serum calcium ion in the blood, the bones start to release calcium ions by the process of resorption. Credits: wikimedia common Caption: Bone remodelling Types Of Bone Diseases Osteoporosis: This is a condition where the osteoclast breaks down bones faster than the formation of new bones by osteoblast cells is known as osteoporosis. This means that more bone would be resorbed than formed, which results in the lowering of the bone mass and bone density. Thus, this condition makes bones fragile and very prone to fractures. Women during menopause are more prone to osteoporosis. The reason being that estrogen is capable of creating a decoy called OPG to replace RANK-L but instead of increasing production, OPG decreases maturation of osteoclasts, thus reducing resorption. However, in menopausal women, the levels of estrogen decrease which will in turn increase resorption and thus making them more prone to osteoporosis. This is why postmenopausal osteoporosis is the most common type. Another common type is senile osteoporosis, where around old age, the osteoblasts just lose it’s ability to form bones and thus is out-functioned by osteoclast cells. Other factors that increase osteoporosis is the consumption of drugs and alcohol that lowers the serum calcium ions in the blood. Due to this decrease, we have learnt that it promotes resorption and therefore increasing the activity of osteoclast cells. Physical inactivity and diseases like Cushing’s syndrome, Turner’s syndrome and diabetes mellitus are also known to increase the risk of osteoporosis. Symptoms of osteoporosis usually do not occur until a fracture. The common fractures are femoral neck fractures, vertebral fractures and distal radius fractures. Treatment and Diagnosis Osteoporosis is usually diagnosed by testing the bone density with a dexa scan. It is usually treated with biphosphonate or recombinant PTH in order to activate and increase osteoblast activity. Another effective treatment is the use of hydrochlorothiazide, a diuretic that increases calcium ion levels in the blood and leads to bone formation. Credits: unsplash             Caption: bone fracture due to osteoporosis Paget’s disease : This disease results in weak and misshapen bones that cause fractures and nerve compression. The mechanism of Paget’s disease is quite similar but yet is the reverse of osteoporosis. There’s an excessive amount of bone resorption but also followed by disorganised, rapid bone growth. This occurs in three steps: First the osteoclast starts to demineralize and resorb aggressively in an uncontrollable manner upto at least 20 times more than normal. This phase is known as the lytic phase. The second phase is known as the mixed phase. Where there’s a combination of the lytic phase and the blastic phase. During the blastic phase, there’s a rapid and disorganised new bone formation by an unusually large number of osteoblasts. The last phase is known as the sclerotic phase. Here the bone formation by osteoblast cells exceeds bone resorption by osteoclast cells. This causes a decrease in calcium and phosphorus in the blood during bone formation and as a result, it will form structurally disorganised weak bones. Symptoms: Over time the irregular shaped bones and apply pressure and damage nerve cells and cause pain. If Paget’s disease occurs in the skull it leads to the face structure getting disfigured, this is known as leontiasis and the person’s face would appear lion-like. The bones could also impinge on the auditory or optic nerve and cause hearing and vision loss, respectively. Other symptoms are excessive curvature of the spine, lower limb muscle weakness and pelvic asymmetry. Diagnosis of Paget’s disease can be done by x-rays can used to detect for lesions during the lytic phase or check it unusual thick bones in bone biopsy testing levels of alkaline phosphatase Treatment can be done by administering antiresorptive drugs like biphosphonate or by surgical removal of excess deformed bones. Pain-killers are given to relieve the pain caused by nerve strain. Credits: Wikimedia common Caption : Rheumatoid Arthritis Rheumatoid Arthritis Any condition which involves inflammation of the joints is known as arthritis. There are various types of arthritis. Rheumatoid Arthritis is a joint inflammation caused due to autoimmune problems. So essentially, in this specific case, the body is attacking itself. A joint typically consists of two bones that are held close to each other, tip to tip. The tip of each bone is covered with articular cartilage that acts like a cushion to prevent rubbing of the bones by allowing it to smoothly glide against each other. One common type of joint is known as the synovial joint. It has a fibrous joint capsule which is lined inside with a synovial membrane. The synovial membrane cells secretes a jelly-like fluid that helps lubricate the joints and is known as synovial fluid. The joint has a supply of blood and lymphatic vessel linings to help these cells function. This autoimmune disease occurs when the white blood cells of the immune system move into the joint and release a chemical substance called cytokines. The cytokines attack the cells of the synovial membrane. Due to this, the synovial cells proliferate and release harmful substances. The synovial membrane also grows new blood vessels and forms a thick area called a pannus. The pannus destroys areas of the cartilage and bones as the T cells present in the blood vessels stimulate RANK-L which in turn stimulates osteoclast cells to breakdown bones and damage the articular cartilage. The inflamed joint stimulates fluid build up and causes the joint to swell. Eventually, if this condition is not treated, the two bones will get fused together and grow as one bone. The loss of joint will restrict movement Treatment: There are medications to reduce inflammation and slow down joint damage but there is no cure for Rheumatoid Arthritis. These medications are non-steroidal anti-inflammatory drugs or anti-rheumatic drugs. Sometimes, a joint replacement procedure known as arthroplasty is recommended. Osteoarthritis This condition is similar to rheumatoid arthritis where the articular cartilage gets destroyed but osteoarthritis is not an autoimmune disease and is more associated to physical factors and old age. The progressive loss of the articular cartilage leads to friction created Between the two bones and eventually leading up to inflammation. There are chondrocyte cells present in the articular cartilage that is responsible for maintaining any activity that is related to the cartilage. The cells produce and are surrounded by type 2 collagen cells (protein that provides structural support) and proteoglycans which make the cartilage. Chondrocytes in healthy people regulate a balance between the breakdown of old cartilage through degradative enzymes and production of new cartilage through synthetic enzymes. Osteoarthritis occurs when some factors increase the activity of degradative enzymes leading to a net loss of articular cartilage. When this happens, chondrocytes will try to make up for the loss and produce more cartilage. Eventually, it wouldn’t be able to keep up and lose its function. The death of chondrocyte cells is known as apoptosis. The biggest factors known to increase these activities are mostly linked to old age. Other factors are injury and inflammation of joints, mechanical stress and obesity. Symptoms of osteoarthritis include stiffness and pain toward the start and end of the day. Treatment Patients are advised to exercise and lose weight. They are also recommended to join physiotherapy. Pain killers and relievers are used to ease out joint pains. Other options include joint replacement surgery and hyaluronic acid injections Credits: foter  Caption: Swollen ankle due to gout Gout: It is a disease in which uric acid crystals are deposited into joints. The main cause of gout is hyperuricemia which is a condition when there is too much uric acid in the blood. The main source of uric acid in the blood is due to breakdown purines and pyrimidines, one of the main components of all living tissues (DNA) and proteins. Thus, uric acid is the wastage produced during the breakdown of purine and pyrimidines. Uric acid is usually excreted out of the body in the form of urine. However, in the case of hyperglycemia, uric acid stays in the body. It gets converted into urate ion and then goes to bind with a sodium ion, forming monosodium urate crystals. Crystal formation is either due to increase in consumption of purine-rich foods (shellfish and red meat) or due to increase in the production of purine in the body. Another way uric acid crystals get accumulated is when the kidneys resorbs it excessively due to dehydration or consumption of alcohol. Once the crystals get deposited, the joints get red, swollen and inflamed. It usually affects the big toe, knees, ankles and wrist, causing a sensation as if the joint is burning on fire. This inflammation is due to the white blood cells that migrate to the joints and release cytokines to eliminate excess uric acid. Treatment includes medications that can reduce the pain and diuretics to reduce uric acid build. Uric acid can also be drained out from joints. It is important to stay hydrated, active and avoid high purine content foods. There are also medications to decrease uric acid levels. Gout can be diagnosed either by symptoms of acute joint swelling, a blood test to check for uric acid levels or directly detecting uric acid crystals in the joints by extracting the fluid in the joints and testing it for crystals.

Back pain is a common yet complex condition. An estimated 540 million people are suffering from Back Pain Worldwide. The causes of Back Pain vary in different people which results in making the treatment challenging. However, Back Pain is treatable and there are various forms of treatment available. To understand the causes of Back Pain we first need to understand its structure. Anatomy of the Back The Back consists of the Human Spine which is also called the Backbone. It is made up of 24 bones called vertebrae which are sitting on top of each other. The vertebrae have discs between them and are surrounded by a network of ligaments and muscles for support. The spine has a network of joints on either side called facet joints. Additionally, the lower part of the back has bones that fuse together to form the tail bone. This complex network can be affected by various phenomena that result in Back Pain. Types of Back Pain: Acute Back Pain: The duration of this pain lasts a few days to a few weeks. It usually does not require treatment and resolves on its own. In most cases, there is no loss of function and day to day activities can be done with mild discomfort. Chronic Back Pain: If pain in the back continues for more than 12 weeks it is called Chronic Back Pain. 20% cases of acute back Pain are converted to Chronic even after the initial treatment. Back pain is also classified based on the point where the pain is felt. It is classified into Lower Back Pain and Upper Back Pain. Causes of Back Pain Most cases of Back pain are due to mechanical factors. However, various non-mechanical factors can also cause Back Pain. 1) Injuries Injuries include the following: Sprain: Tearing of ligament(s) is called a sprain. Strains: Tears in Tendons or muscles. Muscle Spasms: Sudden Contraction of a muscle or a muscle group is defined as a muscle spasm. Posture: Use of incorrect posture can cause damage resulting in Back Pain External Trauma: This refers to extreme conditions that can physically hurt the back. Car accidents and Sporting injuries come under this category. 2) Degenerative Conditions: Degenerative Problems are mostly observed in people who are involved in Physical Labour. Lifting heavy things constantly over a long period of time can result in Degenerative Conditions. Construction Workers are the most common victims of back pain caused by degenerative conditions. Some degenerative conditions are: Arthritis: It is the inflammation of one or more joints causing stiffness and pain. Two types of Arthritis are known to cause back pain, Osteoarthritis and Rheumatoid Arthritis. Spondylosis: Degeneration in the spinal cord which occurs due to the everyday functioning of the body. It is essentially mechanical wear and tears. 3) Back Pain During Early Pregnancy Back Pain during early Pregnancy is common and felt by most pregnant women. There are two causes for this: Mechanical Stress: When the Foetus is inside the abdomen, the normal lumbar curvature of the back changes. This results in additional mechanical stress which causes discomfort and Back Pain. Hormonal Changes: During pregnancy, the levels of hormones increase in the female body. Two of these hormones Oestrogen and Relaxin can cause Back Pain during early Pregnancy. 4) Spinal Cord and Nerve Problems Herniated or Ruptured Discs: This condition refers to the state when a soft centre of a spinal disc pushes through a crack in the tougher outer casing. All Ruptured discs do not require treatment. Radiculopathy: Radiculopathy is also called Sciatica. It is a radiating pain that originates along the sciatic nerve. It moves through the buttocks and goes down either one or both legs. Spinal Stenosis: In certain cases, the Spinal Cord narrows which increases pressure on the spinal cord and nerves. Cauda Equina Syndrome: This is an extension of a ruptured disc. If a ruptured disc pushes into the spinal canal, it reaches the nerve roots and presses on them. This is a very serious condition and can result in neurological damage if left untreated. Osteoporosis: It is a condition in which the bones in the body become week and brittle often resulting in repetitive fractures. 5) Back Pain due to Gas Gas is a very common condition which results in the sufferer feeling bloated. In some cases, bloating is also accompanied by pain which can radiate to the back. Back Pain due to gas is a common condition and, in most cases, it is accompanied by bloating. It is caused due to GI disturbances. However, reoccurring Back Pain due to Gas can be a sign of a stomach virus. 6) Other Causes: Tumours: In certain cases, tumours grow on parts of the spine. These tumours can cause severe back pain. Fibromyalgia: It is a disease in which the patient suffers from widespread musculoskeletal pain along with fatigue. Kidney Stones: Kidney Stones are known to cause sharp pain in the back on the side on which they are present. In these cases, the treatment of the underlying conditions is done, and it results in relief from back pain. Factors which Contribute to the development of Back Pain Age: People above the age of 30 are more prone to back pain. As age increases, the wear and tear to the back also increase which results in increased levels of Back Pain. Weight problems: Being Overweight puts you at a much higher risk of developing back pain. Higher weight puts more mechanical strain on parts of the back which increases the chances of developing Back Pain. Genetic Factors: Certain genetic factors such as the presence of Genetic diseases increase the likelihood of Back Pain. Job Profile: There are some job profiles that require physical labour. These include construction work, Truck Driving and even jobs that require long consecutive periods of sitting at the same place. People with these job profiles are at a higher likelihood of developing back pain. Mental Health: Mental health disorders can result in increased or decreased tolerance for pain. This affects the will to seek treatment as well as determining the severity of treatment. Wrong Technique: The use of wrong techniques in Sport as well as fitness activities can cause severe injuries. Cases of serious injuries in unsupervised fitness activities are increasing. Diagnosis of Back Pain The diagnosis is usually done taking the complete history of the patient into account while doing a physical examination. The following tests are available for confirming specific causes of Back Pain: Bone Scans: Detect bone disorders and fractures. Electromyography: Assess muscle strength by assessing its electrical activity. MRI and CT Scan: Used to detect problems in ligaments, tendons and bones. Discography: It is a confirmatory test used to confirm which disc in the spine is the cause of the pain. Blood Tests: These are not used often but can be used to check signs of inflammation and cancer. Nerve Conduction Studies: Used to detect nerve damage. X-ray Imaging: Xray imaging can show misaligned vertebrae and broken bones. Credits: Pexels Caption: X-ray equipment being used in diagnosis: Treatment of Back Pain Pharmacological Treatment: These consist of medication prescribed by the doctor. There are different types of medication that a doctor can prescribe for back pain. Some of them are: Treating the underlying condition: The target is to treat the cause. It is used in back pain where the pain is a result of medical conditions other than mechanical stress. Analgesics: Analgesics are painkiller drugs. Mostly, non-steroidal anti-inflammatory drugs (NSAIDs) are used. Opioids: Only used in severe cases under the supervision of Physician. Other Drugs: Other drugs such as anti-convulsant and anti-depressant have shown effective results in specific conditions. These are only to be used if prescribed by the doctor. Alternative Treatment This refers to various techniques and forms of treatment which have shown results in treating back pain. Acupuncture: It is a traditional Chinese system of medicine. In acupuncture, thin needles are inserted into specific points of the body to treat diseases. It has been moderately effective in Back Pain. Credits: Pixabay Caption: This is an illustration of the Chinese system of medicine called acupuncture. The needles are stuck into particular spots to treat different conditions. Alt Text: An illustration of an individual being treated on a table. Chiropractic Treatment: Chiropractic is a pseudoscientific complementary. It is classified as an alternative system of medication that deals with musculoskeletal pain by correcting the alignment of body parts. It is effective in diagnosing the cause of Back Pain as well as in treating it. Nerve Stimulation: Transcutaneous nerve stimulation is a technique that uses small electric currents to stimulate nerves. Exercises for Back Pain Exercise can help treat back pain. The important part while deciding your exercise regimen is to know which exercises to do and which to avoid. Exercises for Lower Back Pain The following exercises should be done to relieve back pain Partial Crunches: Do not attempt full crunches. Partial Crunches will strengthen your core without causing you much discomfort. Perform small, repetitive sets. Hamstring Stretches: Hamstring stretches are helpful as they strengthen the muscles on the back of the leg. These muscles then help in relieving the pressure of the back. Wall sits: A wall sit is an exercise in which you lean into the wall until your spine is straight. Follow this by sliding down and bending your knees. Hold this for a few seconds. Knee to Chest: Knee to Chest helps in treating lower Back Pain as it strengthens the back muscles. This exercise for lower Back pain is very simple. It involves lying down on the floor of your back. Pull one knee towards your chest while holding the other leg straight and alternate. Aerobic Exercises: Aerobic Exercises are very helpful for lower back pain. Credits: Pexels Caption: Aerobic exercises such as this one are helpful in treating lower back pain. Exercises for Upper Back Pain The following exercises can help in relieving upper back pain Opposite Arm Leg Raises: In this exercise, get down on your arms and knees. Stretch your left arm forward and at the same time stretch your right leg back. Alternate arm and leg must be stretched simultaneously. Repeat this with both arms and legs. This is also called bird dog and it strengthens abdominal and back muscles. Press Up Exercise: A relatively simple yet very effective exercise for upper back pain relief. Lie face down and put your hands under your shoulders. Lift your upper body while keeping both your hips and arms on the ground. Credits: Pixabay Caption:  This is the correct method to do a press up exercise. The stretching of the back muscles provides relief from back pain. Corner Stretch: In this exercise, face the corner of a room. Keep your feet together. Place your forearms on each wall so that they are just above your shoulder. Lean forward and stretch your back. This pose should be held for a few seconds. There are some exercises which can do more damage to your back. The following exercises should be avoided when suffering from back pain: Leg Lifts Sit-Ups Toe touches Heavy Weight Training Belts for Back Pain There are various kinds of back pain belts available in the market. Some of them are suggested by doctors while others are advertised widely on television. The purpose of Back Pain belts is to hold the stomach in which increases the intra-abdominal pressure. It was theorized that this would decrease the strain on the spine and prevent as well as treat back injuries. However, this theory is widely disputed and there has not been enough evidence to prove or disprove it. Another theory says that wearing belts weakens the muscles whose job is to normally support the spine. This becomes a long-term problem. Belts for Back Pain should only be used after consulting a doctor and for short periods. There are various forms of treatments available for Back Pain and some cases can be treated with self-care methods. However, if you are suffering from persistent and severe back pain then you should see a doctor who will be able to help you. The most effective treatment for Back Pain is a combination of Pharmacological therapy, exercise and lifestyle changes.

Arthritis is an inflammation of one or more joints, causing stiffness and pain that can worsen with age. There are several types of arthritis, with different causes and treatments. Two of the most common types of arthritis include rheumatoid arthritis and osteoarthritis. Arthritis is most commonly observed in individuals over the age of 60, however, it can also develop in teens and children. Arthritis is usually more common in women than men and in people who are obese. Its symptoms develop over time, but sometimes, may appear suddenly. What are the Symptoms of Arthritis? The most common symptoms and signs of arthritis can be witnessed in the joints. Based on the type of arthritis you might have, your signs and symptoms may include: Pain Swelling Stiffness Redness Decreased range of motion Also, your range of motion may decrease, and you may notice the skin becoming red around the joint. Usually, the symptoms are worse in the morning. In the case of rheumatoid arthritis, you may experience a loss of appetite or feel tired due to the inflammation of the immune system’s activity. You may experience slight fever or sometimes even become anaemic. In the case of viral arthritis, common symptoms include symmetric joint involvement that can advance as joint pain (arthralgia) or joint inflammation (arthritis) that is similar to rheumatic disease, usually with a distinctive rash. The joint symptoms can coincide or precede with the symptoms of viral infection. Usually, joint involvement linked with viral arthritis tends to: Develop suddenly Not persist Not recur What Causes Arthritis? Cartilage is a rigid but flexible connective tissue in our joints. It protects the joints by absorbing the shock and pressure-formed when you move and put stress on them. A depletion from the normal amount of this connective tissue causes some forms of arthritis. The definite cause of the immune system’s attacks is unknown. However, researchers have found genetic markers that increase the risk of developing rheumatoid arthritis fivefold. Difference Between Rheumatoid Arthritis and Osteoarthritis The two typical types of arthritis —rheumatoid arthritis and osteoarthritis — they harm the joints in different ways. Caption: The difference between Rheumatoid Arthritis and Osteoarthritis Credits: News-medical Osteoarthritis Osteoarthritis causes wear-and-tear damage to our joint’s cartilage. The cartilage bolsters the ends of the bones and facilitates the smooth motion of the joints, but adequate damage can result in bone damage, leading to pain and restricted movement. This wear and tear can be accelerated by a joint infection or injury or can occur over several years. Osteoarthritis acts on the entire joint and can lead to inflammation of the joint lining. It also creates changes in the bones and deterioration of the connective tissues that attach muscle to bone and hold the joint together. Rheumatoid arthritis In rheumatoid arthritis, the body’s immune system attacks the synovial membrane of the joint capsule, a firm membrane that encases all the joint parts. This membrane becomes swollen and inflamed. Eventually, the disease can destroy bone and cartilage within the joint. AC Joint Arthritis AC joint arthritis is the persistent inflammation of the acromioclavicular (AC) joint, one of the four joints that work together to make up the shoulder. Caption: Illustration of AC Joint Arthritis Credits: Upswinghealth Like most cases of arthritis, AC arthritis also occurs when the cartilage protecting the bones within the joint, wears thin. It can create swelling, pain and a stiff sensation in the joint, which can restrict a person’s range of motion. AC arthritis is usually common in older people. AC arthritis can be caused by Osteoarthritis, Rheumatoid arthritis, Injury to the joint or Bacterial infection of the joint. The indications of AC joint inflammation start gradually and deteriorate with time. Some basic indications include: Pain at the highest point of the shoulder that may spread to the side of the neck. A snapping or clicking sound as you move your shoulder. Restricted range of motion, such as when lifting your arm. Treatment of AC arthritis depends on the severity of symptoms and the presence of other shoulder problems including glenohumeral arthritis, impingement syndrome and muscular injury such as a rotator cuff tear. If the symptoms of AC arthritis are between mild and moderate. Physical therapy and anti-inflammatory medications are the most common conservative treatments. If the pain is too severe or if the symptoms do not react to conservative treatment, surgery may be necessary. An arthroscopic treatment can remove the end of the clavicle (collarbone) and facilitate the AC joint to fill with scar tissue. Likewise, for an isolated AC joint resection, treatment usually lasts about six weeks and often involves working with a physical therapist. Arthritis Diagnosis and Profile The arthritis doctor performs a physical exam to check for red or warm joints, fluid around the joints, and bounded range of motion in the joints. Obtaining and analyzing inflammation levels in your joint fluids and blood can help detect the kind of arthritis present. Blood tests that check for precise types of antibodies like ANA (antinuclear antibody), RF (rheumatoid factor) and anti-CCP (anti-cyclic citrullinated peptide), are also common diagnostic tests. Arthritis doctors usually use imaging scans such as MRI, CT scans and X-ray, to generate an image of your cartilage and bones. This is performed to rule out other causes of symptoms, such as bone spurs. How Can Arthritis be Treated? The main purpose of treatment is to minimize the amount of pain you’re experiencing and prevent additional damage to the joints. You will realize what works best for you regarding controlling pain. Some people find mobility assistance devices, like canes or walkers, to help take the pressure off sore joints. Others find ice packs and heating pads to be soothing. Practice a combination of these treatment methods to achieve the best results. Medication Several different types of medication treat arthritis: Analgesics, such as acetaminophen (Tylenol) or hydrocodone (Vicodin), are effective for pain management. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as salicylates and ibuprofen (Advil), help curb inflammation and pain. Salicylates can thin the blood, and thus should be used cautiously. Menthol or capsaicin creams limit or stop the transmission of pain signals from your joints. Immunosuppressants like prednisone or cortisone help control inflammation. Surgery Medical procedure to supplant your joint with an artificial one might be an alternative. This form of surgery is usually performed to replace hips and knees. If your arthritis is most prominent in your wrists or fingers, your doctor may perform a joint fusion. In this method, the ends of your bones are held together until they heal and become one. Arthritis Ayurvedic Treatment Studies show that following ayurvedic methods can help ease rheumatoid arthritis symptoms, limit flare-ups and reducing inflammation. Caption: Massaging the joints in the fingers Credits: Saatwika Food items like the following can be consumed. Grains: cooked oats, rice, and cream of wheat that are easy to digest Legumes: dal, lentils, miso, mung beans, and tofu Water boiled with ginger root or lukewarm water, to help with digestion and remove toxins Leafy, green vegetables Berries Spices: turmeric, ginger, and garlic, which are anti-inflammatory and aid with digestion Buttermilk Wild animal meat Aged wine in limited amounts Exercise Ayurvedic exercises include gentle movements like tai chi, yoga, walking and swimming. Daily meditation and deep breathing are also recommended. Yoga is chiefly beneficial for rheumatoid arthritis. Yoga for arthritis can improve: Physical pain Overall health Energy Mental health Other ayurvedic practices to help your rheumatoid arthritis symptoms include: Herbs and other supplements Specialized oil therapy Purification rituals Herbal pastes Castor oil Cold compress Hot therapy, such as sauna use Arthritis Oil Essential oils are an effective treatment for chronic pain diseases like arthritis. These oils are taken from different components of plants, including the stem, roots, leaves, fruits or flowers. They are typically used for aromatherapy and healing. 1. Eucalyptus oil Eucalyptus oil has several anti-inflammatory and analgesic properties. It also helps improve blood circulation. A 2013 study concluded that inhaling eucalyptus oil can significantly reduce pain, inflammation and blood pressure. If you have rheumatoid arthritis, you can apply this diluted gel or oil to the affected area to relieve pain and reduce inflammation. 2. Ginger oil Ginger is a common healing agent used for its pain-relieving effects and anti-inflammatory properties. A 2001 study evaluated the analgesic effects of ginger on the knee and joint pain in arthritis patients. More than half of the people using the ginger extract in the study had reduced knee pain. They also used less drugs over time to treat their joint pain. Caption: Oil made from ginger Credits: Uncategory To use ginger oil, you can apply a few drops on the affected area. For an added effect, use a hot compress after massaging the area with oil. 3. Turmeric oil Turmeric is a healing agent and a herb. It contains curcumin, an active anti-inflammatory substance. In the form of essential oil, turmeric can be used to stimulate blood circulation, improve digestion and reduce inflammation. To treat rheumatoid arthritis, you can infuse the essential oil into the air or apply the turmeric oil to the affected area. Turmeric can also be used as a spice, well known for healing, that can be added during cooking. 4. Frankincense oil Frankincense is a type of Boswellia genus and is obtained from the dried sap of trees. For centuries, it has been used as an incense. It is also known for its regenerative, anti-inflammatory and antiseptic properties. A 2010 study confirmed frankincense as an effective treatment for limiting inflammatory symptoms, specifically from osteoarthritis. To treat rheumatoid joint pain, apply weakened frankincense oil on the influenced zone. What Type of a Doctor Treats Arthritis? Usually, primary care doctors can treat osteoarthritis, but sometimes a specialist is needed. Orthopedists Orthopedists are doctors who treat diseases and injuries of the musculoskeletal system, including osteoarthritis. For arthritis that gets worse despite treatment, they can give injections of hyaluronic acid (a compound that lubricates joints) or corticosteroids (a powerful anti-inflammatory drugs). For viral joint inflammation that causes serious pain, an orthopaedic specialist can perform a medical procedure, for example, joint substitution. Rheumatologists Rheumatologists specialize in autoimmune conditions and musculoskeletal diseases. They treat all types of arthritis, including rheumatoid arthritis, osteoarthritis, and psoriatic arthritis. If there is a chance you having something other than osteoarthritis, you should consult a rheumatologist. They do not perform surgery but, cater treatment for joint diseases, including prescribing medications and giving injections. World Arthritis Day Since 1996, October 12 is known as World Arthritis Day, a global initiative uniting people from diverse fields to raise awareness of musculoskeletal and rheumatic diseases (MRDs) and how it affects the lives of those who endure with it. World Arthritis Day was initiated to inspire policymakers to help minimize the burden of those suffering from arthritis all over the world. Conclusion Having a good and complete understanding of your condition will help you know about treatment options in hand and why exercise and other self-management practices are important. If you have arthritis it does have the possibility to have a significant impact on your quality of life. However, with the right support, treatment, knowledge and approach, you will be able to live a happy, fulfilling, and successful life. The more you can stay socially and physically active, the more control you will have over your life, and the less control arthritis will have over you.