With so many articles, blogs and videos on how to maintain bone health, we know everybody is way too much enlightened when we talk about any health issue and when it comes to our bones they also face density loss. As a part of natural ageing process, bones tend to ‘degenerate’ with time. It is more rapid in women post menopause but it does also effect older men significantly. Rapid Bone loss further
results into osteoporosis and various other ailments like fragile bones or fractures, Generally the process is silent and progressive.

Why do people develop osteoporosis?

One of the significant reasons of people developing osteoporosis includes age, gender and lifestyle. Though there are other factors causing damage too such as vitamin D deficiency, lack of calcium intake and physical inactivity. While we emphasize on “PHYSICAL INACTIVITY” in bold letters often we as therapist come across one common question “I am pretty active doc! Working 10-12 hours per day still why are we suffering from these pains and discomfort.” Well well you definitely need to work on your muscle strength and toning as far as your daily routine is concerned you tend to exert yourself more rather than keeping yourself active.

This is where we can help you out. We all know that bone is a living tissue. Yes, it is! Any form of exercise helps strengthen our bone and activate your muscles. Physiotherapy is one best aid towards bone strengthening .More so, it can prevent bone thinning, helping you gain strength and increase your endurance.

Osteoporosis can be seen in older people. Which is also one reason why they are at high risk to fall. Physiotherapist helps you find activities that suit your body type, thus making the bumpy road to a healthy life easier. Older adults should generally be following low to medium impact activities such as walking, yoga and upper & lower body strength gaining & activation exercises. Depending on the stage of degeneration moderate to high impact activities like walking, jogging ,cycling and set of some resistance strengthening exercise prescribed by a Physiotherapist can be followed by young adults ageing towards 40s-50s who are at risk of developing early bone density loss therefore these exercises prevent bone fragility.

Our bones keep growing from childhood into early adulthood. Make sure you follow a diet rich in nutrients and vitamins during this phase.

Let’s come to the diet bit now.

It is always wise to consult a Dietician & nutritionist for your diet. I suggest a diet rich in calcium and vitamin D, foods rich in anti-inflammatory properties such as –

  • Tomatoes, Ginger, Turmeric
  • Green leafy vegetables- spinach & kale
  • Nuts -almonds & walnuts
  • Fruits – Oranges & all kinds of berries also, make sure your body gets enough sunlight, which can also boost vitamin D.

Physiotherapists help you with exercises which can improve mobility, endurance and Functional ability. If you have elderly people at home, you can encourage them to walk every day.

Osteoporosis can be taken care of both by conservative & invasive methods. A physiotherapist helps one identify the grade of degeneration and guide you further for its required management.

We at Physio ACTIVE help you manage the symptoms by prevention and lifestyle modification by guiding you through various exercises and
activities beneficial for you. Technological advancement being a boon to us, At Physio active we have ALTER G® The Anti-Gravity Treadmill, works as wonders be it Injury or Surgery it helps in rebuilding strength, increase your walking endurance without placing much pressure on your lower body joints.

Now, you know in case of any discomfort where to visit and whom to meet. Physio Active is just one-step away from all your worries. But before that would like you to have a read through this quick guidelines :

  • Osteoporosis is a condition where bones become thin, fragile and brittle
  • It occurs when more calcium is taken out of your bones than replaced.
  • There is no specific cause for osteoporosis. Thinning of bones can occur due to varied reasons.
  • Menopause, excessive alcohol or smoking, overactive thyroid, chronic liver diseases, lack of activity, overexertion, age-related natural degeneration and lack of sunlight exposure are few major risk factors
  • A Physiotherapist rules out possibilities and helps in charting exercises as per your muscle strength
  • Weight bearing and resistance exercises help stimulate production of new bones when one is younger, limits the loss of bones when one is older
  • A special scan called bone densitometry scan can help diagnose osteoporosis
  • Routines and structured exercising may help stimulate growth of new bones, also known as osteogenesis.

Remember to always consult a specialist for any ailment. “You may see the surface of any disease, a Physiotherapist helps find its root cause.”

– Dr. SNIGDHA SHARMA (PT)

 

Osteoarthritis (OA) is one of the most devastating chronic conditions that affect people around the world. It is the most common type of arthritis seen in all age groups.

OA being a progressive joint disease in which cartilage that serves as a cushion between the joints break down and bony overgrowth occurs, resulting in stiffness and pain in joint for many.

It is considered to be the disease of the old age. But, the number of arthritic cases rapidly rising among younger population seen in the recent times indicate that it is no more an age related process.

Infact, studies show that 12% of population in age group 25-74 years is found to be having clinically defined OA of some joint.

Arthritic changes start long before its symptoms show up in the form of pain and stiffness in the joints with radiographic changes. There is another study that says that, by the age of 65, more than half of us will have X- ray evidence of OA.

OA being the number 1 source of pain in older population worries most of us. Various studies are focused on prevention of arthritis in young age. But, as they say, you can’t prevent developing OA if you live long. Fortunately, we can surely delay it a long time if we take care of certain things in our lifestyle, especially when we are young.

Various contributing factors in the development of OA:

  1. Heredity- An inherited defect in one of the genes responsible for making cartilage.
  2. Obesity- Increases the risk for osteoarthritis of the knee, hip and spine
  3. Injury- Broken bones, injuries or repeated injuries
  4. Joint Overuse- Repeated overuse activities put the joint to early wear and tear
  5. Other diseases- Inflammatory joint disease, like Rheumatoid Arthritis

Few very early signs of OA if noticed well in time can help you manage the severity of changes and most importantly delay the progression of symptoms. In early advancement, certain symptoms like Crunching in joint/ joints, stiffness or diminished range of motion and dull ache deep in the joint may come and go away. But as changes progress, these signs and symptoms become more prominent and start affecting one’s everyday life.

If you can just follow these six steps right now, you can surely prevent osteoarthritis or its progression.

No. 1: Control Weight- Maintaining an optimal weight. Weight loss of even 5% of body weight in overweight and obese population decreases stress on the knees, hips, and lower back

No. 2: Exercise- Getting  involved in some kind of physical activity like low impact Biking, Swimming, Yoga, Pilates, non-stressful Weight lifting or Brisk Walking on smooth surfaces with comfortable shoes help maintain and improve muscle capacity

No. 3: Avoid Injuries or Get Them Treated- Timely intervention of treatment and proper rehabilitation post injuries help joints get back the structures to their normal, thus preventing any unwanted damage to the joints

No. 4: Eat Right- Maintaining a healthy diet and food habits keeps the bones, ligaments, muscles and other joint structures nourished and less prone to breakage

No. 5: Biomechanical Correction of faults- Posture and ergonomic care of the body in all activities and correction of any abnormal joint mechanics can save multitude of damage from internal or external trauma

No. 6: Proper Supplements- Vitamin D, calcium supplements can be taken regularly after certain age on advise of a physician. Chondroitin and glucosamine have no positive impact on joint pains but are claimed to be effective in diminishing the deterioration of joint cartilage

“Prevention is better than cure”, they say.

“If you are watchful today, the future will be bright” is the hope we all should keep for our better pain free half life.

 

by Dr. Hemlata Gupta (P.T.)

Raise your hands up if you are the one who has always struggled to lose weight. Raise your hands up if you are the one who jumps on the scales and find that weight has not budged at all!

Join our club today. After all, it is World Obesity Day!

Before we talk about the do’s and don’ts of weight management, Let me shower some light on how important it is to prevent childhood obesity. 

So let me tell you, if you have been an inactive kid or struggled to lose weight as a child or if your momma or grandma fed you well, they gave you ample of opportunity to form fat cells in your body. 

Fat cells are formed in your body when you are a child until your teenage years that is your growing years. Once, these fat cells formed takes 7 years of starvation to make your weight loss permanent. That’s why you are always in your yo – yo of weight loss and gain. 

So let me share you some tips and nutrition facts to keep your weight off. I promise you these tips will help to keep your weight off. 

  1. Just move- Do not sit. You must have read to get up every hour for 2-3 minutes and walk. Did you know when you walk you increase your metabolic rate by 20% in a day. So sitting is the new poison. Just move- like use staircase instead of lift, get a glass of water instead of ringing the bell etc.

  1. Fast- Fasting is a miracle and it does indeed help you lose weight. When you fast it repairs your cells and helps them heal. Your digestive tract gets some rest, your good cholesterol – HDL cholesterol improves, sugar metabolism is improved and your fat is metabolised. One must fast – whether intermittent or dry fast once a week.

  1. Sleep- A sound 7-8 hours’ sleep is a key to weight loss. When you are asleep, your body repairs itself and thus helps in losing weight. 

  1. Keep Dinners light- At dinnertime, one must consume the least of the calories, as our body is not going to use that food for energy. Great dinner ideas include soups, sautéed vegetables; stir fries vegetables, eggs or grilled paneer. 

Weight management is not a rocket science, it is an art and every menu is designed or painted to suit your lifestyle. Stay fit and Stay Healthy.

By 

Swati Bathwal 

Dietitian/ nutritionist 

Media Spokesperson

“Run when you can, walk if you have to, crawl if you must; just never give up.”
Dean Karnazes

 

Running is nothing more than a series of arguments between the part of your brain that wants to stop and the part that wants to keep going.

For many, running is an integral part of their life. Running gives an almost indescribable feeling of accomplishment and provides a powerful relief. It helps to clear your mind and reduces stress. As such, running is pure therapy for the soul. If there is a problem, you are struggling with, go run a mile and see what happens! While running may not help you to solve all your problems, it definitely will help you through the tough times of life. At the same, understand why running is so powerful. 

 

Runners sweat and train each day, some with an enthusiasm to achieve more while others with a fight going on every moment between their brains and hearts.

 

Typically, Training is important for running because with it comes a need of

  • Greater balance
  • Greater muscle strength
  • Greater joint range of movement i.e. flexibility
  • Good running posture; which improve their mileage and performance on field

 

In spite of rigorous training, the athletes suffer from on and off pain and injuries, which not only hampers their physical capability to achieve more but also weakens their morale, emotional quotient. Most runners train in groups where it is not possible to address flexibility or strength specific to the individual. 

 

If you are into your running, you may have heard of Gait Analysis.

It is a method for identifying biomechanical faults in the running gait cycle, or in other words, it’s a tool used to assess the way in which you run. It can be beneficial in that it can identify any overactive or underactive muscles in the body, which could lead to potential injuries and inefficiencies in the future. It is further helpful in

  1. Understanding your Foot Strike
  2. Analyzing Running Mechanics
  3. Improving current Cadence 
  4. Recovering & Prevention from Injury

 

Understanding the RUNNING GAIT CYCLE is imperative for proper clinical analysis and communication with runners. It includes analyzing ankle, knee, hip and pelvis position at various phases of a running cycle and comparing it to the reference data and further discussing the report catering the need of the runner.

For a good running economy, running posture has to be appropriate which includes:

  1. Correct foot strike pattern
  2. Proper knee bending during landing for shock absorption
  3. Controlled pelvic movements 
  4. Appropriate hip extension 
  5. Adequate trunk bending 
  6. Limited vertical movement

Analyze your body and give yourself an improved lifestyle and better performance in the sport you love.

Exercising is not a one-day affair. It is like a process, it has to happen every day. Exercising in high temperatures is way too tasking. Primarily it sweats a lot more than usual, while our body systems aren’t that prepared to take the heat. Furthermore, to help cool itself, your body sends more blood to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate.

On the contrary, it is nature’s prerogative to make one sweat and burn. Sweating naturally is the body’s way of controlling its temperature. Take it as a blessing.

Some athletes stay fit throughout the year, due to a disciplined routine. That makes them adapt to exercising in the heat and high humidity. Why is it a blessing in disguise? Running, walking or basic jogging in humid temperatures takes a lot of effort. Which means you tend to ‘burn’ more than you do in usual days.

The bane – sweating in high humidity can affect our body adversely if we aren’t prepared physically one gets dehydrated very easily. Our body loses essential electrolytes. Scientifically talking, our VO2 max or the ability to use oxygen to create energy withers easily. Dehydration furthers the reduction of VO2 max, hence creating an electrolyte imbalance. Our body gets more prone to heat strokes, where the core body temperature can shoot to fatal levels. Heatstroke is the most serious heat-related illness where the body temperature might rise upto 105°F or higher within 10 to 15 minutes.

In case you suspect heatstroke look for these common symptoms:

  • Dry, hot skin (no sweating)
  • Rapid, weak pulse
  • Disoriented 
  • Seizures
  • Unconsciousness

 

It is advised to maintain discipline in exercise routine plan throughout the year. Our body can acclimatize itself to certain atmospheric temperature in no time. People who do exercise regularly, feel a significant rise in the endurance levels. This happens only when you respond well to exercising in humid weather and in that case while you work out, be careful of certain things.

Don’t rush to be super fit. Remember, it is not a one-day affair. It is a process.
Each drop-in ocean is essential.

  • Go for easy-pace work-out
  • Give your body the time it needs to adapt and acclimatize
  • Monitor your vitals 
  • Pay close attention to how your body responds to humidity while exercising
  • Look for signs of heat exhaustion/dehydration such as 
  • Heavy sweating
  • Muscle cramps
  • Fatigue/weakness
  • Dizziness/giddiness
  • Nausea or vomiting.
  • Wear comfortable clothing while exercising. Easy-Breathable cotton is a good option, as it allows sweat to dry quickly.
  • Don’t work-out in the Sun mostly peak hours(12pm-4pm) 
  • Replace electrolytes and fluids by staying hydrated
  • Opt for natural electrolytes like fresh coconut water, fresh-pressed watermelon juice, probiotic drinks, etc. Watch out for allergies to dairy
  • Maintain a healthy diet, consult a Dietitian for the same
  • Consume more of cucumbers, strawberries, scallions, mangoes, turnips, oranges, wheatgrass, bananas, sour foods, etc. 

 

As tempting as the humid weather sounds to burn calories more than usual, working out in such conditions requires experienced supervision. Muscle training should be done under the guidance of an experienced Physiotherapist to prevent injuries and health-related disorders.

Happy Monsoon Happy exercising!

Dr. Snigdha Sharma (P.T.)

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We often think that eating whatever we may like and then burning it in the form of exercise or movement is good for health. However, experts disagree. Your diet can be more important than exercising. When it comes to eating the right things pre and post workout, a lot of us may not be able to maintain optimal standards. There are certain nutrients that are required before you burn it out at the gym and some which your body needs after you have burnt the calories. Here we take a look at what foods are ideal before and after you work out.

PRE-WORKOUT FOOD

Carbs

Cards provide your body with the right fuel to exercise. They are the energy-providing nutrients which break down in your body into glucose. It then enters our muscle cells and helps us exercise for longer. Simple carbs are better as they get digested quickly. If you don’t have enough energy, you may be tempted to quit your workout before you should. The rich source of carbs are bananas, fruit smoothies, dried fruits, oats, a light sandwich or toast. If you are looking for a perfect pre- workout drink which consists of carbohydrates- Use a banana smoothie, But make sure you drink 2 hours before workout.You need carbohydrate only if you are exercising more than an hour.

Proteins

Proteins are the building blocks of your body and during exercise, your muscle fibers are more prone to tearing. For them to heal and get stronger, proteins are required. They are a must for those who want to build muscles.

The good source of proteins are Eggs, nuts, soy milk. If you consume protein post workout- I. e within 2 hours post workout, it helps in muscle recovery and it also helps in building muscle. Example: 1 glass of milk plus 8-10 almonds.

Water

Water is essential if you want to sweat it out at the gym. Make sure that you are consuming a proper amount of water even before thinking about heading for your exercise session. You are at a high risk of dehydration during exercising if you are not properly hydrated. One way to check your level of hydration is by looking at the color of your pee. To know what your ideal intake of water should be, you can simply use a formula. First, check your weight in kilograms. Now, divide the number that you get by 30. The answer that you get will be your ideal intake of water in liters. For example, your weight is 80 kilos., multiply –  80 by 30. the ideal intake of water for your body is 2.66 liters. Coconut water is great for hydration.

POST-WORKOUT FOODS

Have something healthy as soon as possible, it’s a thumb rule: Grab something healthy as quickly as your workout is over. This is because of a variety of reasons. When you work out, your body needs to replenish the glycogen that was used up in your exercise. Have a snack within half an hour of your work out. For this reason, it’s recommended that you consume a combination of carbs and protein. In fact, it’s believed that the delay of carb consumption by as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis. For carbs have Sweet potatoes, Chocolate milk, Rice, Oatmeal and leafy green vegetables. And for proteins take Eggs, yogurt, Cottage cheese, paneer, almonds, Chicken. Also, you may take good fats from Avocado, Nuts, and dried fruits.

 

 

 

Boards outside a physiotherapydepartment or clinic frequently read, “Adding life to years”. Irony is, physical therapists themselves often work long hours, feeling both physically and emotionally drained out by the end of the day. Be it trying to get a patient to do just 1 more set of exercise which is important for him, or making sure another patient does not give up on his desire to walk after the accident, the least they care about throughout the day is their own wellness!

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Physiotherapy is not so uncommon as it used to be in earlier days. It’s good to see that more and more people are trusting physiotherapy for treatment but still, there’s a lot of myths out there which need to be cured before they spread in our society. Let’s take them one by one

  1. Physiotherapy is painful- Generally, physiotherapy does not hurt although initially the stretches and exercises may cause slight discomfort; this is primarily due to the fact that the body is not used to such movement; as the body adjust and adapts it will be less painful. Physiotherapists take great care not to cause pain and are committed to the relief and control of pain. Also, the exercises create a slight discomfort within muscles due to stored carbohydrate being used for fuel more rapidly than created, producing lactic acid
  2. I can do physical therapy myself- Your participation is a must, no doubt in that, but every patient still needs the expert care and guidance of a licensed physical therapist. Your therapist will use specialized education, clinical expertise to evaluate your needs and make a diagnosis before creating an individualized plan of care
  3. Physiotherapy treats only muscles Physiotherapy is helpful in conditions like vestibula rehabilitation, paralysis, chronic pain, pelvic floor rehabilitation, cardiopulmonary conditions such as chronic obstructive pulmonary disease, cystic fibrosis, post-myocardial infarction.Musculoskeletal dysfunction such as back pain, rotator cuff tears, and temporomandibular joint disorders. Neurological conditions such as stroke, spinal cord injuries, vestibular dysfunction, and traumatic brain injuries. Pediatric conditions such as developmental delays, cerebral palsy, and muscular dystrophy. Sports-related injuries, such as concussion and tennis elbow. Women’s health and pelvic floor dysfunction, such as urinary incontinence and lymphedema. The list goes on and on. Clearly, physiotherapy does not treat only muscles
  4. Physiotherapy is expensive Since Physiotherapy is helpful in so many areas, it really depends on how it is helping you. Logically, it won’t be correct to say that Physiotherapy is expensive as cost depends on the length of the session, the service provided during the session and the provider.

Physiotherapy has proven to be very helpful in helping injured individuals to heal faster. However, apart from the procedures used by the physiotherapist, a good diet will also positively help you with quick and fast recovery. With the help of a healthy diet that is free of trans-fats and preservatives, your body, particularly the injured parts, would be able to get the right nutrients needed to heal properly. Here’s sharing the must to have foods in your diet.

 

  1. It is known as a muscle builder, protein will definitely help you to build after a physiotherapy session. Include fish, eggs, boiled chicken, lentils, and soya bean in your diet and remember to eat them in an optimum amount.
  2. Fiber-rich foods help to keep the digestive system in good condition. It is seen that pain medications frequently cause constipation, which could be counteracted by eating fiber or drinking plenty of water each day
  3. Consume the foods rich in Omega-3 Fats; these types of fats are rich in flax oil and cold-water fish. They play a vital role in regulating the inflammatory response and decrease muscle atrophy
  4. Consume the foods rich in vitamin C such as citrus fruits, broccoli, kiwi, and peppers. It is a water-soluble vitamin and helps in healing injuries by building new protein for skin, tendons, scar tissues and ligaments
  5. Consume the foods rich in vitamin A such as sunflower seeds, sweet potatoes, carrots, and spinach. It helps in the formation of white blood cells to invade the infections present in the body
  6. Consume the foods rich in Vitamin E such as avocados, nuts, seeds, and dark leafy green vegetables. It plays an important role in cell repair and helps in preventing internal scarring