Author: drsandeep.net

Neuro and Spine

What is the recovery period after slip disc or herniated disc surgery?

Recovery time for herniated disc surgery

If you’ve got back pain or sciatica due to a prolapsed intervertebral disc , there are different treatments to undertake in order to get relief. 

Initially your doctor may recommend physiotherapy (deep tissue massage, hot/cold therapies, hydrotherapy, and exercise). To know more about Physiotherapy and its importance for back pain, you can go through a few self help books on back pain physiotherapy and do exercises under the guidance of a physiotherapist. Chiropractic care could also be initiated, or steroid injections could also be used to reduce the inflammation that happens with a prolapsed intervertebral disc. For this you would need a consultation from a Neurosurgeon or a Neurologist who would advice you for a conservative management initially if there are no significant signs of neurological deficits like muscle weakness or urinary problems due to compression of spinal cord and nerves.

 

Also Read: 

If your pain is persistent and unremitting after conservative treatment, you’ll have to consult a neurosurgeon to plan about surgery for your ruptured/ prolapsed intervertebral disc . The goal of surgery is to get rid of disc material which will be pinching on your spinal nerves. This helps to alleviate your pain and improve your mobility.

When considering surgery, you ought to know that there are different surgical approaches. Some doctors use a standard approach that involves an outsized incision and an open surgical field. This means that your surgeon simply dissects your lumbar muscles further from the spine and remove the bony covering of the spinal cord (Lamina)  to see your disc and to get rid of the herniation that’s pinching on your nerves.

Minimally Invasive Surgery for ruptured intervertebral disc

Some neurosurgeons utilize a specialized approach to surgery for a ruptured intervertebral disc called minimally invasive spine surgery. During this procedure, a little incision is made and specialized instruments are used to visualize and remove away your ruptured intervertebral disc to remove compression from the spinal cord and nerve roots.

Your lumbar muscles remain intact during minimally invasive spine surgery, and only small portals are made within the tissue to introduce the surgical instruments. The advantage of minimally invasive spine surgery is that it’s going to lessen your ruptured intervertebral disc surgery recovery time.

Since a little incision is made , many patients report less pain and greater mobility after the surgery. Your back muscles remain largely intact during the procedure, meaning that you simply can quickly return to your previous activity without the necessity for extensive rehabilitation.

Since minimally invasive spine surgery for ruptured intervertebral disc requires alittle incision, there’s also less blood loss and fewer risk of infection during the procedure. These expected benefits mean that you simply can quickly revisit to your lifestyle after surgery.

So what’s the ruptured intervertebral disc surgery recovery time? What are you able to expect from surgery and from the recovery period? Learning all you’ll about your surgery and therefore the expected ruptured intervertebral disc recovery time can assist you be prepared for your procedure and for your to return to your active lifestyle.

Herniated Disc Surgery Recovery Time

When considering surgery for your ruptured intervertebral disc , make certain to figure closely together with your neurosurgeon so you understand the procedure and approach used and know what’s expected of you. Your doctor should be ready to explain the small print of your surgery and answer your questions on the procedure.

Most people are discharged from hospital within 4-8 days and can return to their usual activities around 4 weeks after ruptured intervertebral disc surgery. people that follow a program after surgery may experience a shorter recovery time and better mobility.


Is there a management of back pain without surgery?


In fact, lifestyle has a big impact on back pain and if you have back pain, paying attention to the lifestyle factors can be rewarding. Movement for back pain is a great way to reduce the high pressure and strain on the spine and discs, and can provide you with pain relief and help prevent future problems and the need for surgery. I advise on gentle stretching, swimming, yoga and Pilates exercises to relieve back pain.

If you suffer from general back pain or sciatica, working with a qualified physiotherapist can help to alleviate back pain and restore your health. If you have any of these symptoms, this back pain recovery blog will help you to alleviate the symptoms so that you can return to an optimal level of physical function. For people with general back pain and / or sciatica: Working with physiotherapists can help to relieve some of the discomfort on your back and restore your health. Whether you want back pain, sciatica or pain relief, you need to find a safe and effective treatment. 

Your physiotherapist will teach you how to manage your back pain and how to correct any imbalances that caused the pain in the first place by moving. If you have unrelenting back pain, seek professional pain treatment from your doctor. Even if you have improved your lower back pain through these suggestions, you should still go to your doctor to find a long-term solution to your pain. Whether you suffer from back pain or sciatica, get relief, request an appointment with a back specialist and don’t rely on medication to help you hide your pain


The Arogyada
www.arogyada.in
March 6, 2021 / by drsandeep.net

Discussion on the distribution of back pain in L5S1 disc prolapse vs L4L5 disc prolapse

Sharing a Discussion on the distribution of back pain in L5S1 disc prolapse vs L4L5 disc prolapse posted on our Back pain help group “Back Pain Relief & Spine Health”  on Facebook. Join this group for sharing your back pain problem with a caring community for discussions on relieving your back pain.

Hey everyone 👋. Hope you all are as good as y’all can be given the current events and topic of this group. Quick back story, been suffering with reoccurring back pain for a year and a half now thanks to a herniated L5-S1 disk to the left that required surgery to fix in Sept. of last year (fixed and no longer causing any big issues or much pain now thankfully) and now a herniated L4-L5 disk to the right that’s causing severe right hip and lower back pain and some leg pain. My question for those with a herniated L4-L5 disk is, does any of your pain involve mostly your hip? My right hip feels like it’s bone grinding against bone, I can’t hardly put on my socks and shoes on the right, the muscles around it spasm every time I stand up from sitting or laying down, walking helps some but after awhile it starts to ache and get really sore. My lower back and the outside of my calf and ankle hurt too but my hip is by far the worst. No weakness, numbness or foot drop though. The symptoms I had with the previous injury involved similar problems as now but also included severe sciatica, noticeable weakness and numbness down to my toes in my left leg but nothing this bad in my hip, it was all leg and some lower back pain.

Has anyone else experienced this with a herniated L4-L5 disk or could it be a whole different problem? 

Sorry for the long post btw, this pain is completely new and I tend to have a high pain tolerance but this has been intense.

Arogyada.in : This may be because last time you had L5S1 disc prolapse which involves L5 nerve root and this time you have L4L5 disc prolapse which involves L4 nerve root. Hence the difference in the location of the pain.

Check out this diagram showing the distribution supplied by each nerve root. 

Discussion on the distribution of pain in L5S1 disc prolapse vs L4L5 disc prolapse

Is severe hip pain typically one of the symptoms of a herniated L4-L5 disk involving the L4 nerve?

Arogyada.in : Hip pain can happen both due to Osteoarthritis and Disc prolapse. You would need a clinical examination to differentiate between the two. 

Keywords: Back Pain,Back Pain Consultation,Back Pain Doctor,Back Pain Help,back pain problem

The Arogyada
www.arogyada.in
December 1, 2020 / by drsandeep.net

Discussion on Characteristics of Back Pain due to Slipped Disc : Back Pain Relief

Sharing a discussion on Characteristics of Back Pain due to Slipped Disc posted on our Back pain help group “Back Pain Relief & Spine Health”  on Facebook. Join this group for sharing your back pain problem with a caring community for discussions on relieving your back pain.

Hi, thanks for letting me join. Last Christmas I slipped a disc. L4 L5, couldn’t get off the floor for ages. Doc prescribed Naproxen and Diazepam, along with Physiotherapy. Since it happened, every couple of months I’ve been getting that feeling like my back is going to “go” again. It went again in June this year. Doc said if it happens again they will “investigate deeper”. 

I’ve now gone and done it again, in agony, another course of naproxen and diazepam with a physiotherapy session booked in sometime soon. What’s worse though is I also get pain in my neck going into my left shoulder, the lower back pain is radiating into my right hip/pelvis area. And on occasion I get random bouts of pins and needles in my left arm, the same side as the neck/shoulder pain.

I’m far from an inactive person, I work on my feet all day, lifting, I’m a CNC machinist so fairly mobile during the day, I use an exercise bike at home to help with my back. I’ve asked my GP for a scan, like an MRI or something on my spine but he doesn’t want to know. Just says tablets and physio. Is there anything else I can do do you think? Except for going for a private scan. I feel deep down i have some problem in my spine except for the slipped disc. Or are these symptoms common with a slipped disc?

Arogyada.in : These symptoms you have described are typical of radicular (nerve root) compression symptoms. After we have ruled out any neurological symptoms like weakness or urinary symptoms, we usually prescribe the patient a month of physiotherapy and medicines like Pregabalin and Etoricoxib for a month. If the pain is still severe and persisting then we evaluate further with MRI and prescribe surgical management in case of significant spinal cord and nerve root compression.

Following are the typical characteristics of back pain due to slipped disc

  1. Sudden and severe shooting type of pain
  2. If it occurs in the neck area, then the pain will radiate to the arms and if it happens in the lower back it will radiate to the buttock, thighs, or legs.
  3. There may be numbness which a sign of nerve damage
  4. In case of severe compression, there can be a weakness of ankles (foot drop) in lower back slipped disc and weakness of grip and arms in slipped discs of the neck.
  5. The function of the bladder or bowel can also get affected for which immediate treatment is needed. That is called “cauda equina syndrome” (CES), and it is a medical emergency
Discussion on Characteristics of Back Pain due to Slipped Disc : Back Pain Help

References
The Arogyada
www.arogyada.in
November 28, 2020 / by drsandeep.net

Best Beauty Products from Homegrown Brands in India

Best Beauty Products from Homegrown Brands in India 

People love stocking skincare products; we believe prominent global brands that are everyone’s favorite due to the product quality and raving reviews in the beauty community, globally.  But there are some Indian skincare brands also really deserve our time, attention, and money under the vocal for local campaign. They are made using the best organic ingredients and some of them even have their principles deeply rooted in Ayurveda. These homegrown Ayurvedic beauty brands are popular and come with effective formulations and ingredients.

Beauty is now moving towards sustainability and when everyone is globally appreciating our age-old Naturopathic & Ayurvedic therapies, a lot of international brands are using those elements in their products. It’s about time that we Indians start appreciating our own creations. This 5000-year-old science is getting a makeover and adapting itself to modern needs by adding in sunscreen and a balm-to-oil makeup remover to the Ayurvedic kitty. We picked out a few impressive labels that have made Ayurveda more convenient for new-age millennials.


Shesha Naturals KASTURI MANJAL(Wild Turmeric Powder)

This product has a unique and natural uplifting aroma and it anti-bacterial and anti-inflammation properties which help to fight against acne causing bacteria. The antioxidant properties of the wild turmeric help in preserving your skin against the harmful UV rays of the sun and help rejuvenate your skin.

Shesha Naturals KASTURI MANJAL(Wild Turmeric Powder)

Soul Tree Hibiscus & Henna With Nourishing Shikakai Hair Conditioner, 100gm

This moisturizing conditioner makes hair soft while adding shine. Extra Virgin Coconut Oil and organic Shikakai restores moisture and hydrates the hair. Rich and nourishing for both hair and scalp and adds volume.

Soul Tree Hibiscus & Henna With Nourishing Shikakai Hair Conditioner, 100gm

Forest Essentials Kashmiri Saffron and Neem Delicate Facial Cleanser, 200ml

The secret to proper cleansing is to remove dead cells and toxins, clean clogged pores and makeup, without stripping the skin’s natural oils and moisture content. This Kashmiri Saffron & Neem It cleanses the face to remove dirt, leaves the skin feeling clean and fresh, Sulphate-free cleanser and has Neem extracts that deeply purify the skin.

Forest Essentials Kashmiri Saffron and Neem Delicate Facial Cleanser, 200ml

Kama Ayurveda Rejuvenating and Brightening Ayurvedic Night Cream

A powerful Ayurveda based formula created fromingredients used in the product helps illuminate skin and promote cell growth, reduce dark circles and pigmentation, a perfect treatment for youthful radiant skin. It also repairs fine lines, age spots and other signs of aging. Antiseptic Indian madder and protecting aloe vera heal skin and also retard the process of skin aging.
Kama Ayurveda Rejuvenating and Brightening Ayurvedic Night Cream


Himalaya Herbals Acne-n-Pimple Cream, 20g

It is an Acne-n-Pimple cream best for treating stubborn zits. This cream treats pimples and skin eruptions, healing infection while keeping the skin soft and smooth. 

Himalaya Herbals Acne-n-Pimple Cream, 20g

Public interest in sustainability continues to climb, many cosmetic manufacturers are seeking more natural and environmentally-friendly emulsifiers and ingredients for their products. The benefits of “green” beauty products extend beyond trends, also increasing studies show the toxicity of conventional cosmetics resulting in the growth of natural products rapidly and consistently.

The Arogyada
www.arogyada.in
August 29, 2020 / by drsandeep.net

Lower back pain relief by doing Yoga – Part 1

The nature of our work these days is becoming more and more sedentary. The increasing pressure because of increasing work hours, more reliance on computers  and prolonged sitting are resulting in strained and  sore lower backs.

When you start having a lower back pain, the tendency is that you would want to rest more but the secret is that instead of more rest some exercises with controlled movements will stimulate and strengthen your lower back and actually help in relieving your lower back pain.

How to get relief from lower back pain  by doing Yoga ? Here is the part 1 of this step by step guide:

Before starting to do yoga for back pain, go through the link below to know when not to exercise in back pain.

When to avoid exercises in back pain and consult a doctors: Ominous signs for back pain which may worsen on exercise 










 Contents






    

  1. Knee-to-chest stretch (Ardha pawanmuktasana)
    2. 

  2. Seated spinal twist (Ardha Matsyendrasana)
    3. 

  3. Child’s Pose (Balasana)
    4. 

  4. Cat-cow stretch (Chakravakasana)
    5. 

  5. Fish out of Hero Pose (Matsyendra Virasana)
    6. 






















Ardha pawanmuktasana by Shilpa Shetty Kundra


Steps



  1. Lie on your back on the mat. Keep your legs straight on the floor and hands at your sides.
  2. Bend your right leg.Exhale and draw your right leg to your chest. Inter-lock your fingers with each other and hold your right knee with it. Keep your left leg extended on the floor.
  3. Hold the pose for 10-15 seconds or more. Inhale and extend your right leg to the floor.
  4. Now bend your left leg and draw your left leg to your chest and keep your right leg extended on the floor.
  5. Hold the pose for 10-15 seconds or more. Inhale and extend your left lef to the floor.
  6. Relax and repeat the same for 8-10 times with each leg.
  7. To deepen the stretch, lift your head and touch your nose to the knee when you are in the full pose. This is much beneficial, but practice it only if you are comfortable.










2. Seated spinal twist (Ardha Matsyendrasana) for Back Pain Relief


    


    Ardha Matsyendrasana by Dhivya
    

    Steps
    

    

      

    1. Sit with your legs stretched out. Bend the right leg and place the right foot on the floor out side of left knee with toes facing forward.
      2. 

    2. Bend the left leg and bring the foot to the right buttock. The left heel should touch the right buttock and the outside of the left leg should be on the floor.
      3. 

    3. Hold the right foot or ankle with your left hand placing the arm outside of your right knee so that left armpit should be closer to your right knee. Sit straight.
      4. 

    4. Raise your right hand to shoulder level horizontally and fix the eye-sight on your fingers. Slowly twist the torso to the right with arm, trunk, and head. Eye sight should move with your fingers.
      5. 

    5. Now bend the right elbow and place the right arm around the back of the waist. The back of the right hand should go around left side of the waist.
      6. 

    6. Reverse the steps to release the posture and repeat with other side.
      7. 

    

    

    

    3. Child’s Pose (Balasana)
    

     
    

    Balasana by Shakti Shilpa 
    

    

    Steps
    

    

    

      

    1. Sit on your heels on a yoga mat or on the floor.
      2. 

    2. Either keep your knees together or apart.
      3. 

    3. Slowly, bend forward by lowering your forehead to touch the floor, exhaling as you do so.
      4. 

    4. Keep your arms alongside your body. Make sure that your palms are facing up.
      5. 

    5. Alternatively, you can reach out your arms towards the front of the yoga mat, palms placed facing down on the mat.
      6. 

    6. Now that you are in this pose, gently press your chest on the thighs (or between the thighs if the latter are apart).
      7. 

    7. Hold for 45 seconds to 1 minute. Regulate your breath.
      8. 

    8. As you inhale, imagine your breath is being driven through your navel, and pull your navel towards your spine.
      9. 

    9. As you exhale, soften your body and the arms. Repeat for 4-12 breaths.
      10. 

    10. Place your palms under the shoulders and gradually raise your upper body to return to the sitting position on the heels while inhaling. Do this very slowly as if uncurling the spine.
      11. 

    11. Relax.
      12. 

    

    

    

    

    4. Cat-cow stretch (Chakravakasana)
    

     
    

    Chakravakasana by Chelsey Korus  
    

    

    Steps
    

    

    

      

    1. Come onto your hands and knees.
      2. 

    2. Knees should be directly underneath your hips and your hands should be directly underneath your shoulders.
      3. 

    3. Take a deep breath and exhale completely and slowly.
      4. 

    4. Slightly lift your chin.
      5. 

    5. When you Inhale, consider that your chest should be expanded and lift it away from your belly.
      6. 

    6. Stretch your front body trunk front by flattening your back.
      7. 

    7. When you stretch your belly in, Exhale.
      8. 

    8. Maintain this pose for some minutes.
      9. 

    9. Bring your chest and belly to the thighs and hips to the heels and forehead to the ground after finishing the above pose.
      10. 

    10. Repeat three times at the beginning.
      11. 

    11. Consider about Breathing and maintain a proper time gap.
      12. 

    

    

    

    

    5. Fish out of Hero Pose (Matsyendra Virasana)
    

     
    

    Matsyendra Virasana by Gezond10 
    

    

    

    

      

    1. Begin in Vajrasana / Thunderbolt Pose.
      2. 

    2. Widen your feet and firmly press the tops of your feet on the floor.
      3. 

    3. Exhale and sit in between your heels. Keep your knees closer to each other.
      4. 

    4. Support your palms on your ankles and press your elbows and forearms against the floor. Lift your chest up and bring the crown of your head on the floor. Make sure you don’t stress your neck or push your body weight to your head. Divide your weight between your elbows and your lower body. 
      5. 

    5. Close your eyes and stay in this pose for 3-6 long breaths.
      6. 

    6. To come out of this pose, support the weight of your body on your elbows and come back to Vajrasana / Thunderbolt Pose.
      7. 

    

    

    

    

    

    

    

    


    

    The Arogyada
    
www.arogyada.in
    
			
    
			
    
				August 16, 2020 /
				by					drsandeep.net
				
			
    
		
    
	
    

    

    
	
    
		
    
						
							
		
    
		
    
			
    
				
    
					Best Foods to eat after workout and get desired results
				
    
			
    
			
    
				
    

    Best Foods to eat after workout
    

    

    

    Eating a nutritious diet is extremely important in our daily lives but eating the right foods especially after exercise can help you recover, build muscle, and prepare for your next regimen. When you work out, your muscles use their glycogen energy stores. Some of the muscle proteins also get damaged, especially during strength workouts. Hence, it’s really important to consume the right foods as it helps to repair, build muscles, and prepares you for the next day’s workout.
    

    According to research, consuming the right amount of carbohydrates and protein is especially important after a workout. When to eat depends on the type of workout performed according to a few studies. 
    

    Intense weight resistance workouts with a goal of increasing muscle size, it’s suggested to consume 20–30 grams of lean protein and 30–40 grams of healthy carbohydrates 30 minutes after training. For lighter aerobic workouts with a goal to stay in shape, eat a well-balanced meal with the same ratio up to one hour after exercising. Drinking plenty of water and sometimes a sports recovery drink is also necessary for fluid replenishment.
    

    Here’s a quick guide to making the most of your post-workout nutrition.
    

    For Carbs: Sweet potatoes, Quinoa, Oatmeal, Bananas, Pineapple, Kiwi
    

    For Proteins: Eggs, Paneer, Greek yogurt, Chicken, Tuna
    

    

    


    


    

    For a quick meal you can also choose the following healthy options :
    

    1. Yogabar Multigrain
    

    This Energy Snack Bar has Fruits, Nuts, Oats and Millets with Chia and Sunflower Seeds. This gluten-free cereal bar is a great source of protein, fibre and omega 3s. 
    

    Yogabar Multigrain
    


    

    2. Fast&Up Reload – Electrolyte Instant Hydration Sports Drink
    

    This drink maintains Hydration and Electrolyte Balance to help you beat the heat and prevent dehydration while you train, travel, or perform any activity.
    

    Fast&Up Reload - Electrolyte Instant Hydration Sports Drink
    


    

    3. Saffola FITTIFY Gourmet Saffola FITTIFY Hi Protein Instant Soup with Multigrain Crunchies – Mexican Sweet Corn
    

    This soup has a healthy blend of protein to help you build lean muscle. It contains dietary fiber, vitamins, minerals, and 5 Superfoods to help you manage weight effectively.
    

    

    Saffola FITTIFY Gourmet Saffola FITTIFY Hi Protein Instant Soup with Multigrain Crunchies - Mexican Sweet Corn
    


    

    4. HAIM Organic Crispy Rice Thicks Wholegrain Brown Rice Cake
    

    These brown rice crisps are a good alternative to bread, loaded with dietary fiber, and are a great source of complex carbs for sustained energy to be used as Pre and Post Workout with High Protein Spreads still low calorie.
    

    HAIM Organic Crispy Rice Thicks Wholegrain Brown Rice Cake
    


    

    5. M.R. Healthy Eats Natural Homemade & Organic Porridge Multigrain Health Mix
    

    This organic porridge is 100% sugarfree and cholesterol free which can be a perfect drink/ dish for people with diabetes, obesity, low/ high bp and can be consumed anytime through the day, may it be your pre/ post-workout meal, brunching/ snacking.
    

    M.R. Healthy Eats Natural Homemade & Organic Porridge Multigrain Health Mix
    


    

    Foods to avoid after a workout to lose weight
    

    It’s not advisable to eat desserts, street food after you’ve sweated it out in the gym to shed that unwanted flab around the belly even when you are extremely hungry. It can be really tempting to just stop by and hog some pizzas, ice-creams, or burgers. But please DO NOT give in to the temptations.
    

    If you consume fried, oily, and fatty food after exercising, it can be counter-productive for you. All the efforts that you just put in to lose that stubborn belly fat just go wasted if you load up on these unwanted calories. Here is a list of foods that you should stay away from after a workout session: 
    

    

      

    • Spicy Food
      • 

    • Fried Food
      • 

    • Carbonated Drinks
      • 

    • Coffee
      • 

    • Sugary Juices
      • 

    • Fast Food
      • 

    • Raw Veggies
      • 

    • Beans
      • 

    • Alcohol 
      • 

    • Desserts.
      • 

    

    Make sure that you avoid post-workout foods that are high in fat and sugar and low in protein, especially if your goal is weight loss. Cutting back on unhealthy foods means you’re more likely to achieve your fitness goals faster while also improving your overall health.
    

    Reference – https://www.healthline.com/health-news/what-are-the-best-foods-to-eat-after-an-intense-workout
    

    The Arogyada
    
www.arogyada.in
    
			
    
			
    
				August 8, 2020 /
				by					drsandeep.net
				
			
    
		
    
	
    

    

    
	
    
		
    
						
							
		
    
		
    
			
    
				
    
					How to Boost Your Immunity Naturally?
				
    
			
    
			
    
				
    

    In the wake of the recent Corona pandemic, keeping our immunity at its peak has become one of the highest priority tasks. In this series of posts, we will help you choose the right immunity booster foods and lifestyle modifications to jumpstart a healthy change in your life.
    


    

    How to Boost Your Immunity Naturally?
    

    


    What is the meaning of Immunity Boosters?
    

    Immunity is the capability to resist harmful microorganisms entering the circulation and cells and kill the ones which eventually gain entry.  Our immune system uses cells (B cells and T cells, Macrophages etc), Antibodies, Various substances (Cytokines, Lysosomal Enzymes etc) to fight against various viruses and bacteria. Like all other body functions, immunity also requires good nutrition and proper supply of various factors and vitamins which we tend to miss in our casual diets. Those foods, vitamins, fruits which contribute in making our immune system strong are kept in the category of immunity boosters.
    


    

    Taking proper nutrition helps to reduce the risk and impact of infections, as well as to build strong immune system in long term. While the global population is growing rapidly, and people are living longer, our living environment has changed substantially. It seems that this particular pandemic is going to be a prolonged one and even in future there will always be some infectious diseases for which the course of treatment will not be easy.  Hence, there is a greater need to support our health and wellbeing, primarily our immune system, as it will impact different stages throughout our life. 
    


    

    How to boost your immunity naturally?
    

    While boosting your immunity takes lot of effort, several dietary and lifestyle changes may strengthen the body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms.
    

    Here are 8 tips to strengthen your immunity naturally.
    


    Plant based diet is really good for our body because it has necessary vitamins and minerals, which helps our Gut, lower cholesterol and stabilize blood sugar and it’s great for good bowel management., immune system, skin and hair.  Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels. Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.
    

    Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold.
    


    Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation. Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses. Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.
    

    3. Eat more fermented foods or take a probiotic supplement
    

    Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive. These foods include yogurt, kimchi, kefir etc. Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms.
    

    4. Limit added sugars
    

    Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity. Obesity may likewise increase your risk of getting sick. Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease. Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.
    

    5. Engage in moderate exercise
    

    Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems; including exercises include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.
    

    6. Get enough sleep
    

    Sleep and immunity have a close association. In fact, inadequate or poor quality sleep is linked to a higher proneness to sickness. Adults should aim to get atleast 7 hrs of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.
    

    7. Stay hydrated
    

    Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness. To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar 
    

    8. Manage your stress levels
    

    Relieving stress and anxiety is key to immune health. Long-term stress promotes inflammation, as well as imbalances in immune cell function. In particular, prolonged psychological stress can suppress the immune response in children.  Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.
    


    


    


    Medically Reviewed by: Dr Sandeep Moolchandani MS, (DNB Neurosurgery), MHA
    

    

    The Arogyada
    
www.arogyada.in
    
			
    
			
    
				June 29, 2020 /
				by					drsandeep.net
				
			
    
		
    
	
    

    

    
	
    
		
    
						
							
		
    
		
    
			
    
				
    
					Keep your diabetes in check to have a healthy heart
				
    
			
    
			
    
				
    

    

    

    The prevalence of diabetes continues to grow throughout the world. Worryingly, India is now witnessing an alarming rise in the number of diabetes cases, bringing along a spectrum of other serious health implications. The most prevalent ones are heart problems, occurring at a relatively younger age within the country. India reports over 72 million cases of diabetes, according to International Diabetes Foundation1. And the youth-onset to type 2 diabetes is impacting their future health , putting them at an increased risk of heart failure.  This indicates the need for raising awareness to reduce the heart health risk, especially among Indian youths. To prevent Coronary Artery Disease (CAD), knowing your heart health risk and taking good care of diabetes is extremely important. 
    


    

    

    Indians are much more conscious about their health than before. Still, heart failure is striking people at a young age, making youth in their 30s and 40s the new heart health risk category. Despite the obsession to achieve fitness goals, attending classes regularly in some of the country’s finest gyms and staying current with the latest health and fitness information, youths are encountering heart health issues. Even those who appear healthy, exercise regularly and are particular about their diet still develop heart problems. The biggest reason is that very few are aware about the alarming statistics of diabetes, heart health risks associated with it and how their diet and lifestyle, play a crucial role in the same. Youths, for instance, have misconception that diet and physical activity dictate their cholesterol levels and they don’t need cholesterol check until middle age. If Indian youths are unaware about the heart health risk factors, then it’s very unlikely they will take steps to address them. This shows that there’s a need to raise awareness for cardiovascular risk factors in Indian people.
    


    

    References :
    


    



       
    


    


    

    

    

    The Arogyada
    
www.arogyada.in
    
			
    
			
    
				June 13, 2020 /
				by					drsandeep.net
				
			
    
		
    
	
    

    

    
	
    
		
    
						
							
		
    
		
    
			
    
				
    
					When to avoid exercises in back pain and consult a doctor?
				
    
			
    
			
    
				
    Exercise, yoga, physiotherapy and manual manipulation are not beneficial in all kinds of back pain. There are certain red flag signs that can indicate you to go for an expert consultation to your doctor instead of taking things in your own hands.
    

    

    If you have any of the below signs or symptoms, please avoid exercise and seek expert help.
    

    


    

    1. Back pain after substantial injury
    

    


    
Back pain after substantial injury

    

    
Back pain after substantial injury

    
    

    

    Back pain after substantial injury like after a road traffic accident may be a sign of fracture, ligamentous injury, nerve compression, spinal cord compression or disc prolapse. Doing any kind of exercise or self manipulation can by very harmful and can lead to weakness in legs, loss of sensation and problems with controlling urine/ stools. Call for an ambulance and get the person transferred on a stretcher to hospital for further evaluation.
    

    

    

    2. Back pain even after mild injury to back in those over 50 years old
    

    


    
Back pain even after mild injury to back in those over 50 years old

    

    
Back pain after mild injury in old

    
    

    

    Even a mild injury after 50 years age can lead to a fracture or ligament injury. As osteoporosis and degenerative changes in spine are common at this age. So medical consultation should be taken even after a mild injury in individuals over 50 years of age. Self manipulation or any sort of exercise should not be tried by self.
    

    

    

    3. Back pain along with neurological problem (Focal neurologic deficit) 
    

    

    


    
Back pain along with neurological problem

    

    
Back pain with Ankle Weakness

    
    

    

    If along with back pain there is any of the symptoms below, do not do any exercise yourself and take an expert consultation:
    

      

    • Weakness of ankles, knees or hip (not able to wear slipper, difficulty in getting up from sitting posture)
      • 

    • Numbness (Not able to feel the touch)
      • 

    • Paraesthesia (pin prick or current like sensations)
      • 

    • Difficulty is passing urine and constipation
      • 

    

    

    

    

    4. Back Pain with Leg Pain that increases on walking a small distance (Neural Claudication)
    

    

    


    
Back Pain with Leg Pain that increases on walking a small distance (Neural Claudication)

    

    
Back Pain with Leg Pain that increases on walking 

    
    

    

    Back pain along with leg pain which increases on walking small distances is called neural claudication. This may be indicative of narrowing of the spinal canal leading to decreasing blood supply to the nerves which is called as Lumbar canal stenosis and doing indiscriminate exercise can do more harm than any good.
    

    

    

    5. Back pain which is increasing and disabling
    

    

    


    
Back pain which is increasing and disabling

    

    
Back pain which is increasing and disabling 

    
    

    

    Back pain which is increasing day by day and is not letting you do most daily routine activities may be an ominous sign and requires medical attention. You should not continue self exercise or yoga and take expert help.
    

    

    

    6. People having back pain with increasing weight loss and  evening rise of body temperature
    

    


    
back pain with increasing weight loss and  evening rise of body temperature

    

    
Back pain with weight loss and fever

    
    

    

    Long standing back pain with weight loss and evening fever can be a sign of tuberculosis of the spine. Tuberculosis of the spine tends to weaken the bone, cause fractures and compress the spine and nerves. Thus starting exercise or yoga without proper evaluation can be very harmful.
    

    

    

    Related Posts
    


     
    

    What are various causes for Lower Back Pain?
    

    https://www.arogyada.in/2020/05/causes%20for%20Lower%20Back%20Pain.html
    

    लोअर बैक पेन के विभिन्न कारण क्या हैं? (हिंदी में )
    


    

    When will your doctor recommend a MRI/ CT Scan for evaluation of back pain?
    


    

    आपका डॉक्टर पीठ दर्द के मूल्यांकन के लिए एमआरआई / सीटी स्कैन कब सुझाएगा?
    


    

    The Best Yoga Mats in India suggested by Experts
    


    

    

    The Arogyada
    
www.arogyada.in
    
			
    
			
    
				June 1, 2020 /
				by					drsandeep.net
				
			
    
		
    
	
    

    

    
	
    
		
    
						
							
		
    
		
    
			
    
				
    
					A wearable helmet that can heal brain #Concussion #Traumatic #Head #Injury
				
    
			
    
			
    
				
    

    A helmet with infrared light that can heal brain after mild head injury or concussion. This therapy is called Photobiomodulation.
    

    Mild traumatic brain injuries, such as concussions, account for 75% of all cases in the U.S.
    

    Acceleration and deceleration within the cranial vault leads to tearing and stretching of nerve fibers. Alteration of ionic balance and mitochondrial dysfunction makes it difficult for the cells to function while also limiting energy available for healing.
    

    This wearable technology uses light therapy to speed brain recovery. This helmet emits near-infrared light. The light will penetrate the skull and reverse the impaired cellular metabolism that characterizes concussions.
    

    This device can be used in an outpatient setting.
    

    #Concussion
    #Traumatic #Head #Injury
    

    Research Paper: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5927185/
    Read More: https://www.concussionalliance.org/light-therapy-photobiomodulation 
    

    The Arogyada
    
www.arogyada.in
    
			
    
			
    
				May 23, 2020 /
				by					drsandeep.net