Healthy aging can be a difficult process. There are so many things to remember! And make no mistake about it, it’s never too early to be concerned with your bone health. Especially after age 50… Statistics show that up to half of women and a quarter of men older than fifty will develop osteoporosis at some point, and henceforth are more likely to fracture a bone. It’s most important to keep in mind that not all of us are as fit as we might like to be, or sometimes, as fit as we think we are. Be aware. Follow these simple tips to maintain bone health and nutrition for healthy aging :

Maintain a Healthy Diet :

Obviously making healthy food choices is first on our list because this is the key to any health issues one might experience. Nutrition should be considered a holistic form of medicine, especially when it comes to your bone health. While most of us know that calcium is an important nutrient for our bones, we must also consider foods rich in vitamins D, C and K.

Supplement Your Diet :

As we mentioned the importance of a healthy diet, so is it to supplement your diet with →

Prepared by: V.Sharmila PT.,MPT(Ortho) What is steam inhalation? This form of hydrotherapy involves hot, moist air from steam being breathed into the respiratory tract to help relieve coughing and congestion. How does it work and what are the benefits? The hot, wet air from the steam will liquefy the mucous in your nose and respiratory tract, making it easier to cough up. The steam also acts by heating the inside of your nose and respiratory tract, which causes an increase in circulation and a decrease in congestion. Help remove mucous from the respiratory system. Decrease congestion Therefore, steam inhalations might be helpful with:

• Coughs
• Sinusitis
• Laryngitis
• Sore throat
• Respiratory tract congestion
• Dry, thick mucous

Adding aromatic oils such as eucalyptus oil, thyme, or oregano oil can: Increase the effects of treatment Add infection fighting properties to the therapy. Add a nice fragrance What are the cautions of steam inhalation?

• Steam inhalations are not recommended for everyone.
• The very young or old should not try this, along with those with congestive heart failure
• cardiac asthma
• Other serious heart problems.
• If adding aromatic oils, one should not add more than 3

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Some risk factors and symptoms linked with aging and menopause can’t be changed. But good nutrition can help prevent or ease certain conditions that may develop during and after menopause.

Basic Dietary Guidelines for Menopause

During menopause, eat a variety of foods to get all the nutrientsyou need. Since women’s diets are often low in iron and calcium, follow these guidelines:

• Get enough calcium. Eat and drink two to four servings of dairy products and calcium-rich foods a day. Calcium is found in dairy products, fish with bones (such as sardines and canned salmon), broccoli, and legumes. Aim to get 1,200 milligrams per day.

• Pump up your iron. Eat at least three servings of iron-rich foods a day. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day

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J.Jayapriyanka (Dietician) M.Sc., Foods & Nutrition

kidney stone

A kidney stone is a hard mass that forms from crystals in the urine. In most people, natural chemicals in the urine stop stones from forming.

Symptoms :

• Severe pain in the side and back, below the ribs
• Pain that radiates to the lower abdomen and groin
• Pain that comes in waves and fluctuates in intensity
• Pain on urination
• Pink, red or brown urine
• Nausea and vomiting
• Persistent need to urinate
• Urinating more often than usual
• Fever and chills if an infection is present
• Urinating small amounts

Does the type of kidney stone I had affect food choices I should make?

Yes. If you have already had kidney stones, ask your health care professional which type of kidney stone you had. Based on the type of kidney stone you had, you may be able to prevent kidney stones by making changes in how much sodium, animal protein, calcium, or oxalate is in the food you eat. Y →

Dr.Vijay Venkatesh D.ORTHO,DNB,FAT (Germany )

Symptoms

Osteoarthritis of the spine

Osteoarthritis of the hip

Osteoarthritis symptoms often develop slowly and worsen over time. Signs and symptoms of osteoarthritis include

• Pain. Your joint may hurt during or after movement.
• Tenderness. Your joint may feel tender when you apply light pressure to it.
• Stiffness. Joint stiffness may be most noticeable when you wake up in the morning or after a period of inactivity.
• Loss of flexibility. You may not be able to move your joint through its full range of motion.
• Grating sensation. You may hear or feel a grating sensation when you use the joint.
• Bone spurs. These extra bits of bone, which feel like hard lumps, may form around the affected joint.

When to see a docto →

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டெங்கு காய்ச்சல் Created by J.jayapriyanka (M.Sc.,Foods & Nutrition & Dietetics)

டெங்கு காய்ச்சல் என்பது, கொசுக்கடி மூலம் பரவும் ஒரு வைரஸ் நோய்

அறிகுறிகள் :

• அதிக காய்ச்சல்,
• தலைவலி, உடம்பு வலி,
• கடுமையான தசை வலி,
• சோர்ந்து போதல், முட்டு வலி, கண்ணின் பின்புறம் வலி மற்றும் தோலில் ஒரு வகை கலர் மற்றம் ஏற்படுத்தும்.

இதில் குறிப்பாக ஜுரம், தோல் நிற மாற்றம், தலைவலி தான் எல்லா டெங்கு நோயாளிகளுக்கும் இருக்கும் மூன்று நோய் அறிகுறி. இதுபோக இரத்த கசிவுகளை ஏற்படுத்தலாம். டெங்கு � →

Leg cramps, also known as night leg cramps, especially calf-muscle cramps, are fairly common. Some people experience cramps in the muscles of their feet, as well as their thigh muscles. In most cases these types of cramps occur while the individual is sleeping or resting.

Fast Facts on Leg Cramps :

Here are some key points about leg cramps. More detail and supporting information is in the main article.

• Leg cramps most commonly affect the calf muscle.
• Leg cramps typically only last a few minutes, but the pain can last for 24 hours.
• Older people and pregnant women are more prone to leg cramps than others.
• Most often, leg cramps are no cause for concern and have no medical significance.
•  Dehydration, flat feet and alcoholism are potential factors involved in leg cramps.
• If stretching does not help, some doctors advise taking quinine.
• Supporting your toes when you sleep can help prevent cramps.

What are leg cramps?

Leg cramps are sudden, painful involuntary contractions of a leg muscle. The cramp usually only lasts a few minutes, sometimes a few seconds. Rarely though, they can last up to 10 minutes. Sometimes the pain is so severe that the patient is woken up and has a tender muscle for up to 24 hours afterwards. 

In most cases the reason for leg cramps is neve

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Issues with your neck, like a herniated disc, bone spur, and even arthritis, can also cause pain in your shoulders, and sometimes that pain is a sign of a serious condition. By Dr.Vijay Venkatesh D.ORTHO,DNB,FAT (Germany )

If your shoulders have been bothering you, your neck may actually be to blame. Neck and shoulder pain are often related, which is why doctors usually will examine your neck when you complain of shoulder pain. The shoulder is a complex joint made up of muscles, ligaments, tendons, and bones. Most shoulder pain originates from injury to the soft tissues of the shoulder, but in some cases, especially when you experience both neck and shoulder pain, cervical disc disease or a problem with the bones or nerves in your neck may be the source of your problem.

Neck and Shoulder Pain: Cervical Disc Disease :

Cervical disc disease is a condition of the cervical spine, meaning the part of your spine in your neck. Your cervical spine is comprised of seven spinal bones, or vertebrae. These bones are separated by intervertebral discs or flexible tissue that absorbs shock and allows you to move your neck with ease. →