Prevention Is Cure

Tips For a Healthy Spine

Lift right

Stand as close to the object as you can, and use your legs and knees rather than your back or upper body to pull up the item. It will help if you bend your knees so your arms are at the same height as the item. Keep your head down and back straight. If the item is heavy, don’t try to lift it yourself – get help.

Sleep tight

body needs a good night’s sleep to repair itself. Sleep on your side, not your stomach: Sleeping on your stomach puts too much pressure on your spine. Sleeping on your side also reduces upper airway collapse, helping to prevent sleep apnea symptoms and give you a better night’s rest, according to the National Heart, Lung, and Blood Institute. “Invest in a supportive mattress as well as a pillow that promotes proper alignment of your neck.

Stretch out

Keeping flexible helps maintain normal joint function and a good range of motion. It also reduces the risk of →

உடல் பருமன்

Created by J.Jayapriyanka (Dietician) Guide by Dr. Sunitha Sivakumar Dept/Unit: Obstetrics&Gynecology MD., (OG),F.MAS,Dip.in Pelvic endoscopy(Germany)

உடல் பருமனா உலக சுகாதார நிறுவனம் (WHO)அறிக்கையின் படி உலகில் வேகமாக பெருகி வரும் ஆபத்தான சர்க்கரை நோய்க்கு அடுத்த இடத்தில் இருப்பது உடல் பருமன் என்னும் Obesity.

உடல் பருமன் எதனால் ஏற்படுகிறது.

நமது சூற்றுபுறச்சூழல், பழக்கவழக்கம், பரம்பரை, உடல்வாகு, உல்லாச நட்பு, உணவுப் பழக்கம், உடற்பயிற்சியின்மையும் தான். முக்கியமான காரணம்.

குண்டாக இருந்தால் என்ன? →

Posted in Blog

PREPARED BY – V.SHARMILA PT.,MPT (ORTHO)

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

Every day, hundreds of millions of people worldwide wake up with orthopedic problems that limit their ability to live a free and active life, making bone and joint conditions among the most common causes of severe long-term pain and physical disability.

In celebration of Bone and Joint Health National Awareness Week during October 12-20th, UnityPoint Health – Fort Dodge has five simple tips to improve your orthopedic health for life.

Stay Active :

One of the most important ways to maintain healthy bones and joints in the long-run is daily exercise. Whether you are implementing an active lifestyle as a preventative measure or trying to strengthen an already fragile skeletal system, the key to developing strong bones and joints over time is to start slow and ease into a routine that works for you.

• Strengthen – Avoid high-impact forms of exercise that could cause stress to your bones and joints. Instead, try taking a brisk walk or using hand-held weights or stretch bands to build strength and resistance.
• Stretch – Bui

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DELAYED ONSET OF MUSCLE SORENESS :

After vigorous and unaccustomed resistance training or any form of muscular overexertion, delayed onset muscle soreness, which is noticeable in the muscle belly or at the myotendinous junction. DOMS begins to develop approximately 12 to 24 hours after the cessation of exercise.

SIGNS AND SYMPTOMS OF DOMS :

• Muscle soreness and aching beginning 12 to 24 hours after exercise and peaking at 48 to 72 hours
• Tenderness with palpation throughout and involved muscle belly or at the myotendinous junction
• Local edema and warmth
• Muscle stiffness reflected by spontaneous muscle shortening before the onset of pain
• Decreased Range of motion during the time course of muscle soreness
• Decreased muscle strength prior to onset of muscle soreness that persist to 1 to 2 weeks after soreness has remitted

CAUSES :

• Many types of physical activities can cause delayed soreness.
• Most believe soreness develops as a result of microscopic damage likely results from novel stresses that were experienced during the exercise
• Examples of the acti

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Diabetes mellitus: More commonly referred to as “diabetes” — a chronic metabolic disease associated with abnormal high sugar in the blood.

TYPES OF DIABETES :(mainly)

• Type 1 diabetes (insulin dependent diabetes mellitus)- is an autoimmune condition. It’s caused by the body attacking its own cells in pancreas with antibodies. In people with type 1 diabetes, the damaged pancreas doesn’t make insulin.
• Type 2 diabetes (non-insulin-dependent diabetes)-is called adult-onset diabetes, but with the epidemic of obese and overweight kids, more teenagers are now developing type 2 diabetes. Due to life style changes.
• Gestational diabetes-(Diabetes that’s triggered by pregnancy is called gestational diabetes )

Signs & Symptoms:

• Excessive thirst(polydip

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Across the nation, millians of elementary, high school college students are racing out of the school bus or carring their classes with overstuffed backpacks hang over their shoulders. While carrying a backpack to school each morning might seem harmless enough, it can cause some painful back and neck problems. Heavy school backpacksmay also deform natural curves in the back. If the curves are interrupted in the lower and middle back, the result is muscle strain and irritation to the ribcage or spine joints. The imporper use of backpacks can lead tomuscke imbalance that could turn into chronic back and neck problems later in life.

POSTURAL CHANGES WHILE IMPROPER USAGE OF BACKPACKS :

HEAVY BACKPACKS FOR CHILDREN :

Over loaded book bags aren’t only responsible for back injuries, although that is the main concern but heavy book bags have also been found to cause

• Neck pain
• Shoulder pain
• Changes in curvature if the spine
• Head aches
• General exhaustion

EXERCISE TO CORRECT POOR POSTURE :

(i) Strengthening

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WHAT IS TENNIS ELBOW?

It is usually an over use injury and most commonly occurs at the junction where the tendon of the Extensor Carpi Radialis Brevis muscle insert into the lateral epicondyle of the humerus.

CAUSES :

The more you do it – and tennis is a game of repeated strokes — the greater the chance for tennis elbow. You can get it from other racquet sports, such as squash or racquetball. You can also get it from jobs or activities that involve repetitive arm motion, such as:

• Tree-cutting (repetitive use of a chain saw)
• Painting
• Carpentry
• Playing some types of musical instruments

Butchers, cooks, and assembly-line workers are among the groups that get it often.

TENNIS ELBOW TREATMENT :

REST :

This is probably the most important part of treatment. If you continue to use the painful elbow then it will not recover as quickly and become chronic and very difficult to heal.

CRYO (ICE) THERAPY :

Introduction:

The term polycystic ovaries describes the hormonal imbalance in women, that contain many small cysts(about twice as many as in normal ovaries),usually no bigger than 8 millimeters each,located just below the surface of the ovaries. These cysts are egg containing follicles that have not developed properly due to a number of hormonal abnormalities.Polycystic ovary syndrome(pcos)is also very common, affecting 15-25% of Indian women.

Symptoms:

• Irregular periods,or a complete lack of periods
• Reduced fertility-difficulty becoming pregnant
• Unwanted facial or body hair(hirsutism)
• Weight problems-being overweight, rapid weight gain, difficulty losing weight

Long term health risks for women with PCOS :

• Type II DiabetesWomen with PCOS are 3 to 6 times more likely than other women to develop Type II Diabetes in middle age.
• Cancer Prolonged exposure to elevated levels of estrogen increases the risk of breast, uterine and ovarian cancers
• Infertility
• Increased risk of miscarriage

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