Winter is here and with temperature dipping every single day, it is getting harder for people to manage bone and joint pain. This increased joint pain during winter is due to the increased inflammation in one or more joints. It is also because there is less supply of blood to the peripheral regions in the body due to which one's joints become stiff, causing pain in the joints and bones.
Joint pains are especially common in the winter season, making life difficult especially for arthritis patients. Not tackling them effectively could have a detrimental effect on your daily productivity and overall well-being. Here's what you can do to avoid excessive pain in the joints.
Joint pains are common in the winter season, as the cold weather can reduce blood circulation to fingers and toes which could worsen joint pains. Muscles also become tighter at lower temperatures resulting in stiffness and pain. Besides, people tend to stay indoors during winter which could mean limited exposure to sunlight and may result in Vitamin D deficiency.
Here are a few tips to deal with bone and joint pain in winter:
Drink plenty of water to stay hydrated and reduce inflammation and further reduce the friction between joint surfaces
Keep yourself warm in winter clothing, home heating, and other necessities
Regular exercise will help keep your joints supple and maintain flexibility. It could also help with the lubrication of the joints and improve blood flow
Enough exposure to the sun (Vitamin D) will help in building and improving the bones
A balanced diet with a rich amount of Vitamin D, and Vitamin C, Omega 3 fatty acids, ginger, soya bean, fatty fish, green vegetables, nuts and seeds, plenty of water, and other collagen supplements will be helpful in joint and bone care during the winter season
Regular movements in the body will promote flexibility in your joints
People who are overweight have more chances of getting arthritis. One should maintain his/her weight in order to keep their knees healthy (Dr Harish Ghoota, Additional Director-Orthopedics, Fortis Escorts Hospital)
Read More► Five Actions to Safeguard Vision During Diabetes
For many people in India, especially those in the older age groups, diabetes is a lifestyle condition that they live with on a daily basis. However, diabetes is becoming more common in younger age groups as well, raising issues of public health. After China, India is the country with the second-highest prevalence of diabetes, with an estimated 77 million individuals - or roughly 1 in 11 Indians - having the disease.
Pre-diabetes is a condition or stage that precedes diabetes, where the body's blood sugar levels are elevated but not yet high enough to be classified as type 2 diabetes. The National Urban Diabetes Survey estimates that our nation has a startling 14 per cent prevalence of pre-diabetes, commonly known as borderline diabetes. Due to the absence or minimal visibility of symptoms, many people in their 30s and 40s may be pre-diabetic without even being aware of it. If diabetes runs in your family, you are at an increased risk of developing it yourself. Nevertheless, by making dietary and lifestyle changes, pre-diabetes may still be somewhat reversed and treated.
Here are some precautions and tips one can be mindful of to stay healthy as a pre-diabetic:
Move About More
Sitting is the new smoking. A sedentary lifestyle is known to increase the risk of Type 2 diabetes. Regular exercise and workouts approved by a trainer or doctor help manage pre-diabetes by lowering blood glucose levels. Moreover, being active can improve insulin sensitivity throughout the body. It can also help you manage your weight which is crucial to not slip into diabetes. Try brisk walks, jogs, and runs and gradually move to more aerobic exercises such as dance and biking/bicyling.
Did you know that being overweight, or having a body mass index over 25, can increase one's risk of developing type 2 diabetes? If you are diagnosed for pre-diabetes, gradually losing 5-10 per cent of your body weight can significantly improve your chances of delaying or reversing diabetes prevalence. Ask a trainer to help you focus on your midsection for belly fat, as a large waist circumference is known to put a person at an increased risk of diabetes.
Keep Stress at Bay
Stress can make you sick, but it can also make you pre-diabetic, or at least make your condition worse. An imbalance of stress hormones cortisol and adrenaline - known for the fight or flight response - can trigger blood glucose levels to shoot up and remain high. Make time for adequate rejuvenation on your schedule, and make sure to not pressure yourself to work like a machine. Make time for laughter and time with friends and family. Schedule time for walks, gardening or other hobbies that help you decompress.
Watch What's on Your Plate
Consider the composition of your meals. Is there an adequate balance between protein, carbohydrates, fats and necessary vitamins and minerals? For a healthy portion, pre-diabetics should fill half of their plate with non-starchy vegetables and leafy greens, and the rest with healthy carbohydrates, whole grains and lean protein. Stocking up on fibre will ensure satiety without raising blood sugar. Snack on nuts and fruit, even if they seem to be sugary. One must remember they have natural sugar.
Avoid Drinking Your Sugar
Added sugars must be avoided at all costs to avoid escalation into diabetes. Sweetened beverages can spike blood sugar levels and provide little nutritional diversity, such as protein. This includes energy drinks, soft drinks and any syrups or liquid desserts. Research says that substituting one daily serving of a sugary drink with low-calorie alternatives such as water, coffee, or tea is linked with a 2-10 per cent lower risk of diabetes. (Dr Vivek Srivastava, Senior Vice President, Zeon Lifesciences)
Celebrity nutritionist Rujuta Diwekar busts some popular myths about diabetes, as she shares the right thing to do in her audiobook 'Eating in the Age of Dieting', available on Audible.
Myth 1: Avoid Bananas, But Apple is Okay!
"All fruits contain natural sugars, mostly fructose, which has a low glycaemic index," says Rujuta in her audiobook on Audible. Bursting this common myth among people, she says,"Banana is even approved by the American Diabetes Association but shunned by doctors and dietitians in the country of its origin. Banana is not just safe but recommended for people with diabetes as it is mineral-rich and helps prevent high BP too."
Myth 2: Avoid Sugar in Chai/Coffee, But Biscuits Like Marie and Digestive Are Okay
"That teaspoon or even two of sugar in your chai is much better than the low-grade sugar, trans-fat, and emulsifier-rich biscuit/cracker," says Rujuta. Instead, she suggests, "If you must beat diabetes, then you must see that the real risk comes from the unregulated intake of food and misinformation about what is good or bad for you. So have the chai with sugar but limit it to a max of two to three cups a day, and don't touch biscuits and the likes."
Myth 3: Ghee Specifically and Fat in General, Must Be Avoided
Nothing could be further away from the truth. "Ghee and coconut both have the essential fatty acids that further support insulin, protect the heart, and help maintain the intestinal mucosa. So if you are diabetic, the one thing that you can't afford to miss out on is fat, and more specifically, ghee. Eat loads of it!" says Rujuta in her audiobook on Audible.
Myth 4: Walking is The Best Exercise. The Cardio is Good
While most of us believe walking daily is enough, Rujuta recommends "Lift weights and join a gym. Train your big muscles and develop strength in them, as loss of strength from the body is directly linked to insulin resistance and the incidence of diabetes. If you are diabetic, gymming is the best exercise for you."
Myth 5: Once You Are Diabetic, You Stay Diabetic
"Not true! It's easy to regulate blood sugars and support insulin function through the right approach to diet, exercise, and lifestyle" says Rujuta Diwekar in her audiobook on Audible. Forever an advocate for local and traditional food, she adds,"Eating traditional, local and seasonal is one of the easiest and most inexpensive ways to stay healthy. We have been systematically taken away from our native eating habits and introduced to new ones to live healthier lives. But in the bargain, we have gotten fatter, sicker, and diabetic."
PS: It's never too late to change though. Start small, start with the basics: work out, eat the way your grandmom taught you to and regulate your bedtime. Your stress and sugar both will climb down and your confidence will climb up. (Agency)
Read More► A Guide to Protect Your Skin From Pollution
शिलाजीत की जानकारी - Shilajit Information in Hindi
शिलाजीत शब्द संस्कृत के 'शिलाजतु' शब्द से बना है। शिला का अर्थ चट्टान और जतु का मतलब चिपचिपा तत्व होता है। यह काले भूरे रंग का पाया जाता है। इसके अलावा यह पीले - भूरे रंग में भी पाया जाता है। पारंपरिक औषधि के रूप में प्राचीन समय से शिलाजीत का प्रयोग किया जाता रहा है। इसमें लोहा,जिंक,सीसा,तांबा,रजत समेत 80 से भी ज्यादा खनिज होते हैं। यह बलवर्धक और पुष्टिकारक होता है और इसलिए शक्ति, सामर्थ्य और शरीर की ऊर्जा बढ़ाने के लिए उपयोग किया जाता है। यौन शक्ति बढ़ाने के लिए भी इसे उपयोगी माना जाता है। पुरुष इंफर्टिलिटी (बांझपन) को ठीक करने के लिए भी इसके सेवन की सलाह दी जाती है। यही वजह है कि इसे दुर्बलतानाशक भी कहा गया है। शरीर के कायाकल्प में भी यह उपयोगी सिद्ध हो सकता है। आयुर्वेद में शिलाजीत को लघु 'योगवाह' औषधि माना गया है जो अन्य औषधियों की योग वाहिता में वृद्धि करती है। इसका प्रयोग शरीर के टॉक्सिन को बाहर निकालने में भी किया जाता है। यह रोग प्रतिरोधक क्षमता को भी मजबूत बनाता है।
शिलाजीत के फायदे - Shilajit benefits in Hindi
अल्जाइमर की बीमारी - आयुर्वेद में अल्जाइमर की बीमारी को वात दोष के रूप में देखा जाता है। शिलाजीत का नियमित सेवन वात दोष को ठीक करता है। यह तंत्रिका तंत्र की कमजोरी को दूर करके कार्यप्रणाली को सुधारती है। यादाश्त में सुधार होता है।
श्वसन मार्ग का संक्रमण - श्वसन मार्ग के संक्रमण को दूर करने में भी शिलाजीत उपयोगी सिद्ध होता है। आयुर्वेद में श्वसन मार्ग के संक्रमण का प्रमुख कारण शरीर में उत्पन्न वात और कफ को माना गया है। शिलाजीत वात और कफ का शमन करती है।
शिलाजीत से संबंधित प्रश्न - Shilajit FAQ's in Hindi
1. क्या शिलाजीत को अश्वगंधा के साथ लिया जा सकता है?
शिलाजीत और अश्वगंधा को एक साथ लेने से पहले आयुर्वेद चिकित्सक की सलाह जरूर लेनी चाहिए। दरअसल दोनों में ही बल्य प्रदान करने वाली सामग्रियाँ है। अतः दोनों के एक साथ उपयोग करने पर शरीर पर नकरात्मक संदर्भ में अधिक दवाब पड़ सकता है। हालांकि यह व्यक्ति-व्यक्ति की शारीरिक संरचना पर निर्भर करता है।
2. क्या महिलाएं शिलाजीत गोल्ड कैप्सूल ले सकती हैं?
हां, थकान और सुस्ती से रहित स्वस्थ शरीर बनाए रखने के लिए महिलाएं शिलाजीत गोल्ड का सेवन कर सकती हैं। यह अपने वात-संतुलन गुणों के कारण जोड़ों के दर्द को कम करने में मदद करता है।
3. क्या शिलाजीत का सेवन गर्मियों में कर सकते हैं?
हां, इसे गर्मियों सहित अधिकांश मौसमों में लिया जा सकता है। हालांकि, शिलाजीत का उपयोग करने के बाद किसी भी तरह की समस्या होने पर डॉक्टर से सलाह लेनी चाहिए।
4 . पुरुषों के लिए शिलाजीत गोल्ड के क्या फायदे हैं?
शिलाजीत में मौजूद बल्या (ताकत प्रदान करने वाले) और रसायन (कायाकल्प करने वाले) गुण ऊर्जा के स्तर और कामेच्छा में सुधार करने में मदद करते हैं।
शिलाजीत का नियमित उपयोग पुरुषों के लिए फायदेमंद हो सकता है क्योंकि यह प्रजनन संबंधी समस्याओं के जोखिम को कम करता है। शिलाजीत जैविक रूप से सक्रिय पदार्थ-डी-बेंजो-अल्फा-पायरोन (डीबीपी) से युक्त है, जो शुक्राणुओं की संख्या को बढ़ाता है। शोध बताते हैं कि शिलाजीत के सेवन से पुरुषों में शुक्राणु की गतिशीलता और टेस्टोस्टेरोन के स्तर में सुधार होता है।
6. क्या शिलाजीत उम्र बढ़ने की प्रक्रिया को धीमा कर सकती है?
हां, शिलाजीत उम्र बढ़ने के संकेतों, जैसे महीन रेखाओं और झुर्रियों को कम करके उम्र बढ़ने की प्रक्रिया को तकनीकी रूप से धीमा कर सकता है। आयुर्वेद इसे एक बढ़े हुए वात का कारण बताता है जिससे कोशिकाओं का तेजी से अध: पतन होता है। शिलाजीत रसायन (कायाकल्प) और बल्या (ताकत) गुणों से भरपूर है, जो कोशिकाओं के अध: पतन को धीमा कर देता है, प्रभावी रूप से उम्र बढ़ने को धीमा कर देता है।
7. क्या शिलाजीत सुरक्षित है?
हां, वास्तव में, शिलाजीत की सुरक्षा उन लोगों में अच्छी तरह से प्रलेखित है, जिन्हें कोई अत्यधिक स्वास्थ्य जटिलता नहीं है। यह अभी तक एक बहुत ही शक्तिशाली एजेंट है, अगर अनुशंसित मात्रा में लिया जाए तो यह बहुत सुरक्षित है। हालांकि, शिलाजीत को उपयोग करने से पहले ठीक से परिष्कृत और संसाधित किया जाना चाहिए क्योंकि इसमें भारी धातुएं और मुक्त कण होते हैं जो आपके अग्न्याशय को बाधित कर सकते हैं।
यह ध्यान दिया जाना चाहिए कि शिलाजीत का उपयोग अक्सर कुछ अन्य आयुर्वेदिक जड़ी बूटियों के साथ किया जाता है लेकिन एक ही समय में अन्य औषधीय दवाओं का उपयोग करते समय इसका उपयोग करने से पहले चिकित्सक से परामर्श करना सुनिश्चित करें।
8. क्या शिलाजीत का उपयोग एनीमिया के इलाज के लिए किया जा सकता है?
जी हां, शिलाजीत एनीमिया के इलाज में उपयोगी हो सकता है। शरीर में आयरन की कमी से आरबीसी (लाल रक्त कोशिका) की संख्या कम हो जाती है। शिलाजीत में मौजूद फुल्विक एसिड आयरन के कुशल अवशोषण में मदद करता है, जिससे यह स्वस्थ रक्त का उत्पादन करने के लिए तिल्ली को उपलब्ध होता है। यह एनीमिया के लक्षणों को काफी हद तक कम करने में मदद करता है।
9. क्या शिलाजीत से कब्ज हो सकता है?
नहीं, शिलाजीत कब्ज का कारण नहीं बनता है क्योंकि इसमें कई एंटीऑक्सिडेंट और शक्तिशाली कारक होते हैं जो शरीर में मौजूद हानिकारक रसायनों को बेअसर और खत्म कर देते हैं। यह शरीर से विषाक्त पदार्थों को बाहर निकालने में मदद करता है, इसलिए; यह एक दुर्लभ संभावना है कि शिलाजीत कब्ज पैदा कर सकता है। हालाँकि, पूरक ब्रांड से ब्रांड में भिन्न होते हैं, और यदि आपको कोई बड़ा दुष्प्रभाव महसूस होता है, तो डॉक्टर से परामर्श करने पर विचार करें।
10. क्या शिलाजीत पुरुषों में यौन इच्छा को प्रभावित करती है?
शोध से पता चला है कि शिलाजीत शरीर में टेस्टोस्टेरोन के स्तर को बढ़ाता है। यह एक कायाकल्प है और टेस्टोस्टेरोन के स्तर में वृद्धि के कारण शुक्राणुओं की संख्या और यौन आग्रह को बढ़ाकर यौन इच्छा को बढ़ाता है।
Every person's body contains three active energies, according to Ayurveda. These energies control various processes, including controlling the mind, the body, and diseases you are likely to contract or the diet you ought to eat.
One of these energies is the Vata dosha, which controls bodily motion and motion-related processes. Ayurveda holds Vata accountable for our capacity for both physical & mental adaptabilities. It controls our nervous system, bones, and hearing. It is the energising force of the body and mind. Here are three lifestyle tips:
Include almonds in your diet: In general, sweet, sour, and salty foods are excellent for balancing Vata. These tastes are regarded as a medicine for correcting Vata imbalance in Ayurveda because they increase qualities of warmth, moisture, and heaviness/groundedness to encourage regular digestion and balance Vata.
For a healthy body constitution, it's generally advised to consume foods that satisfy all six tastes (sweet, sour, salty, pungent, bitter, and astringent). Almonds are one of the foods that can help balance Vata Dosha.
Almonds are typically referred to as "Vatada," "Badam," or "Vatma" in Ayurvedic texts. They are considered "madhura," or sweet, and have "Snigdha," or unctuous properties, and are known as "Vatahara" and "Pitta kara" in terms of their action on doshas (Dosha Karma).
Almonds work best to calm the Vata dosha due to their after-digestion sweet and warming qualities. In addition, they support all seven dhatus (tissues), especially Shukra dhatu, and lubricate the skin and microcirculatory channels (reproductive tissue).
Practice Yoga: Yoga that calms the Vata dosha can balance all the doshas and provide radiant and beaming health. The asanas that are better suited for Vata balance should naturally becalming. These poses help alleviate anxiety symptoms and correct imbalances, such as bodyaches and constipation.
Some of the asanas you could practice every day include Uttanasana (Standing Forward Bend Pose), Paschimottanasana (Seated Forward Bend Pose), Balasana(Child's pose), Supta Virasana (Reclined Hero Pose), Dhanurasana (Bow Pose) and Ustrasana(Camel pose).
Adding Ashwagandha to your diet: Several naturally occurring herbs have Vata-optimisingproperties. The herb ashwagandha is renowned for its many Ayurvedic health advantages. Vata dosha imbalance is typically the cause of stress, which frequently manifests as irritability, insomnia, and fear.
According to studies, by balancing Vata, taking Ashwagandha powder lessens the signs and symptoms of stress and anxiety. Ashwagandha, usually taken as a powder, can be diluted with water or warm milk and honey. Although it is always recommended to consult your ayurvedic physician for its accurate dose before consumption. This combination supports the reproductive system, builds strength, and balances Vata when taken before bed. It also promotes sound sleep patterns. (Dr. Nitika Kohli is an Ayurveda Expert)
Read More► Newborns' Skincare Guide
There are never any simple solutions or answers to mental health challenges, this is especially true for suicide. Those who contemplate ending their lives are usually at an emotionally draining and isolating precipice of a mental health crisis, they see no way out of. This is why, one of the most important aspects of our lives is to develop positive relationships; having fulfilling and meaningful relationships with our friends and family, people who we love and respect, can help create meaning in our lives and make for an important support system.
If you know someone who is struggling with their mental health, here are some ways to help them deal with their crisis and be that one person in their lives who can truly help make a difference shared by Dilshad Khurana, Psychologist, Head Mpower, Helpline.
Be Empathetic: Empathy is the basis of most human relationships, and it is an even more crucial component when dealing with someone who is going through a mental health crisis. The key to developing meaningful relationships is to really listen to what someone has to say rather than just hearing what they have to say. For instance, while speaking with someone who is going through a tough time with regard to their mental health, it is important that you make eye contact with them during the conversation and be fully present in the moment. Avoid interrupting them or deviating from conversation to a frivolous topic. Try to build a deeper conversation with them and listen to them intently. This can help the opposite person feel more seen and heard, and will eventually help them to open up to you about their mental health struggles.
Be aware of the other person's perspective: Always keep the other person's perspective in mind - this is a seemingly simple yet difficult piece of advice to follow. When we take the time to see things from the other person's point of view, it helps us to understand them better and make for a more meaningful relationship.
After all, everyone wants to feel like their experiences and opinions are valued and respected, and for those struggling with their mental health, this is even more important. Hence, try to look at things from the other person's perspective the next time you are in a conversation, you may be surprised by what you discover and even help them see beyond their current situation.
Open Communication: Communication is one of the first things we learn in life - whether it is learning how to speak or using actions and gestures to convey our feelings, it is one of the most primal aspects of human life. However, as we grow older, communicating meaningfully gets harder, and having tough conversations about how we truly feel gets rarer. But these conversations are vital for those who are coping with issues such as depression or anxiety. And at times, having open and honest conversations can mean the difference between life and death. Thus, communicating openly and honestly with those dealing with mental health struggles is a crucial aspect of developing healthy and positive relationships.
Relationship with Oneself: While external relationships play an important role in our lives, the most significant relationship we have is the one with ourselves. Building our self-esteem and self-worth is one of the most important things we can do for ourselves and it is a crucial aspect of mental health.
If we want to cultivate a positive relationship with ourselves, we need to be kind and forgiving, accept our flaws, and work on accepting our bodies and minds the way they are - this is probably the most important thing we can do for our mental health.
Seek Help: Life is not easy when we are under a lot of pressure. Sometimes, we may feel like we aren't good enough and that everything is going wrong. Such feelings can easily precipitate into thoughts of self-harm. However, it is important to know that there is a way out of such a vicious cycle, and trained professionals such as therapists, counselors, and psychiatrists can help immensely.
Through their years of experience and study, therapists are trained to help people who are dealing with mental health crises. For instance, someone who is going through a breakup after a long-term relationship or a student who has failed their exam - for them, these failures might seem monumental and something that they cannot get past. However, a trained psychologist can help them to realize that failures in exams, careers, or relationships aren't permanent. Thus, seeking help is perhaps the most important tool in the fight against suicide and mental health problems.
Additionally, society plays a significant role in promoting mental health awareness. Through public awareness initiatives such as street plays like the one recently conducted by Whistling Woods International at Churchgate station on World Suicide Prevention Day, or street art, people can help reduce the stigma associated with discussing mental health openly.
Thus, having positive personal relationships and being part of a society that is non-judgemental about mental health issues are some of the most important factors that can help to prevent suicide.
If you think somebody you know might be struggling, don't hesitate to seek help. Together, we can help prevent suicides by building more positive relationships in our communities and talking about mental health more openly. For professional support, you can reach out to the Suicide prevention helpline.
Read More► 6 Mental Health Tips For Indian Millennials That Actually Work
Dear Patron, Please provide additional information to validate your profile and continue to participate in engagement activities and purchase medicine.