ARTHRITIS: REMEDIES TO EASE THE ACHE

 ARTHRITIS

It’s winter time! Holidays, thanks giving, festivals,  foods and lots of enjoyment. But winter is a time for joint pains and aches. Arthritis is one such problem. It may be the oldest known ailment on Earth. Mummies in Egypt, prehistoric people, even the  dinosaurs had it. 

There may be 100 types of arthritis but Osteoarthritis and rheumatoid arthritis are the most common.

Patients complaints of pain and stiffness in the large joints due to arthritis in ALKAPTONURIA.

REMEDIES TO EASE THE ACHE-

• WEIGHT MANAGEMENT- The more you are overweight, the more stress and pressure you place on your joints.

• EXERCISE- Take up tai chi or Chinese shadow boxing. When practiced correctly , it relaxes all joints. Yoga also helps. Aerobic exercise programs work well.

• LESSEN YOUR STRESS- People who have things in their lives under control are better pain managers than people who don’t.

• RELAX- Listen to music , read books, gardening etc. helps

• Apply muscle ointment in the night to prevent morning stiffness

• SWIMMING- in warm water relaxes the stiff joints. WATER EXERCISES work wonders.

• MASSAGE- massage with oil and then steam or moist heat with warm towels or soaking hands and feet in warm water relaxes.

• ICE PACKS- Apply for 15-20 minutes, then remove for 15 minutes, repeat.

• HEAT- When joints become hot, swollen and tender, heat is the best solution.

• Oily fish such as mackerel, salmon and herring provide omega 3 fatty acids that ease swelling and pain. Fish oil supplements in case someone does not like fish. Don’t over consume

• Vitamin C has a positive influence on the course of disease. Citrus fruits, kiwi, sweet peppers.

• Avoid solanine containing foods like potatoes, brinjal, tomato

• Include Vegetable oils rich in EFA- sesame, safflower seed, sunflower seed

• Groundnut and cashew nut

• Cherries

• Mustard seeds, fenugreek seeds , coriander seeds, sesame seeds, fennel seeds

• Ginger, black pepper, garlic

• Vitamin D

• Vitamin E ( abundant in plant oils intercepts so called oxygen radicals which form in greater quantities with acute inflammatory diseases

• Avoid coffee, alcohol, and nicotine. Reduce saturated fat intake by cutting down on meat, fatty cheese, butter and cream, avoid processed foods specially nitrates

• Diet rich in fruits, vegetables, salads, whole grains, reduced fat milk helps ease the symptoms

Osteoarthritis- It is a degenerative joint disease

• Apply cold moor mud or fuller’s earth poultices or mud bath is beneficial

• Rub arnica oil 

• Drink a cup of stinging nettle tea 3 times a day. Use 1 tbsp. Add dried herb in 250 ml of water and allow it to steep for 10 minutes.

• Try Borage oil capsules

• Salves containing arnica, comfrey or capsaicin ( active ingredients in chilli peppers)

• Root of devil’s claw

• OIL WRAP- Soak a cotton cloth in hot water and wring it out.

Mix rosemary, marjoram and lavender oil in equal proportions , put 10 drops of mixture onto the cloth. Wrap on the affected joints for about 10 minutes a day. 

Rheumatoid arthritis- It’s an autoimmune disease as well as metabolic disease that results in joint pains and deformity

• Low Fiber diet results in Rheumatoid arthritis

Diet should provide adequate amounts of fiber, iron, copper, folic acid and vitamin B12. Patients with rheumatoid arthritis excreted 0.5 mg folic acid daily in their stools (Girdwood, 1950) 

Negative nitrogen balance has been reported to occur in rheumatoid arthritis so good quality protein should be consumed

• Ice pack

• Cold pack of mud, fuller’s earth or clay

• Relax . Relaxation techniques also eases pain

• Stinging nettle tea, Meadowsweet or heartsease (1-2 tsp per 250 ml water)

• Celery infusion- mince 1 heaped tablespoon of celery and pour 250 ml water over it. Boil, steep briefly and strain. Sweeten with honey and drink 500 ml a day. DO NOT USE IT IN KIDNEY INFECTIONS

• Sulphide waters and radioactive waters work well.

NEW MOM ;NEW CHILD; FOOD FOR BOTH!!

Breast milk is the vital food for any child. But feeding a child is the most tiring job. Most of the new moms complain about the quantity of milk , discomfort during feeding  and appetite of the child. There are certain nursing ideas which can make both child and mother happy.

How to feed the baby?

Right position of the baby. The baby should position the mother entirely; head , chest , genital , knees. Grip the baby so that the buttocks are in one hand and the head is in the bend of the elbow. Let the other hand slip under the breast with all the four fingers supporting the breast but not on the areola , the darker area around the nipple. Tickle the baby's lower lip with the nipple to get the mouth open wide. Pull the baby's body in quickly so that the mouth fixes on the areola.

There should be no pain while feeding. If the baby is sucking incorrectly, use fingers to break the suction and reposition him.

If the baby is drifting while feeding , burp him , wake him and switch sides. Feeding time varies from 20 to 30 minutes.

Nurse on one side, if the baby is losing interest ,switch side. Next time start with the side the feeding ended the time before .

In the early weeks, a baby feeds 8 to 12 times a day. Human milk is designed so that a baby needs to nurse frequently. It creates better bonding between mother and child.

If the baby is positioned right, there is no soreness of the nipple.

There are glands to provide oil to the feeding area so no chemicals or soap should be used

Burping the baby is necessary after every feeding. Babies usually swallow air. It is most likely to happen if the baby cries during feeding. The swallowed air takes up room in the stomach, making the baby uncomfortable. If the air is not removed, it may spit some of the undigested milk. If babies slow down while eating ,even though they have eaten little, they need to be burped in the middle of the meal. All babies need to be burped till 3 months of age. By 5 months ,they learn how to burp themselves

A mother should talk to the baby, play and tickle the baby before and after feeding. This provides an affectional bond between them. This promotes the social development of the child. If the feeding situation is not pleasant, if the mother is tense or frustrated and doesn't feel like feeding, holds the baby awkwardly or handles him roughly , the baby will associate discomfort with the mother's presence , the child will grow up as an irritable person. The child learns social development  ,trust , emotional development from the early days of life.

WHAT THE NEW MOM SHOULD EAT?

If a mother is hungry, she is irritated while feeding. A mother needs more food than she was pregnant. The food should be rich in nutrients. Effect of a mother's diet depends on the composition and output of milk.  In addition to calories , the need for proteins, calcium, iron, vitamin A or beta carotene, thiamine, riboflavin, niacin, folic acid, Ascorbic acid and vitamin B12 is considerably high during lactation. The growing infant needs a sufficient amount of nutrients for rapid growth of tissues. The infant takes all these nutrients from mother's milk.

Include generous portions of milk , citrus fruits , green leafy vegetables and whole grain like ragi in the diet.

Along with the increased food intake , increased fluid intake is also necessary  to maintain adequate supply of breast milk. Liquids in the form of juices , tea , milk, milk based beverages ,lemon drink , coconut water can be taken in between the meals.

Food with strong flavour may alter the taste of breast milk. Such foods should be avoided.

Alcohol and drugs enter the breast milk and interfere with infant development. Such food should be restricted.

Sufficient rest is needed .

Encourage that the woman is not emotionally disturbed during lactation.

There are certain traditional  foods which are "galactogogues". Sago , black cumin , garlic, rice, toor dal , sabja seeds ,khas are some food items which increase the milk production.

There are certain superstitions and myths associated with breastfeeding which are harmful for both mother and baby. These have to be taken care of.

EAT YOUR WAY TO FASTER BRUISE HEALING

 I love gym, running, brisk walking, and many more physical activities. But at the end of the day , I end up having colorful blue , green, purple spots on my body. How many of you have these bruises on your body?

Here are some common misconceptions about bruises that I think are important to address:

1. **Bruises Always Indicate Serious Injury:** While severe bruising can be a sign of a more serious underlying injury, many minor bruises are simply the result of normal bumps and impacts in daily life. Not every bruise means something is broken or there is major trauma.

2. **Putting Butter on a Bruise Helps it Heal:** This is an old folk remedy, but applying butter or other greasy substances to a bruise does not actually help it heal faster. In fact, it can trap heat and bacteria and potentially make the injury worse.

3. **Bruises are Painful:** The pain associated with a bruise actually comes from the initial impact or injury, not the bruise itself. The discoloration and swelling is not inherently painful, though it may be tender to the touch.

4. **Bruises Always Turn Black and Blue:** While black and blue are common bruise colors, bruises can also appear red, pink, purple, yellow, or green depending on the stage of healing. The specific color does not necessarily indicate the severity of the injury.

5. **Massaging a Bruise Helps it Heal:** Gentle massage may help increase blood flow to the area, but vigorous massage can actually cause additional bleeding and prolong the healing process. It's best to avoid direct pressure on a new bruise.

6. **Putting Ice on a Bruise is Bad:** In fact, applying ice to a fresh bruise can help reduce swelling and inflammation, which promotes faster healing. Just be sure not to apply ice directly to the skin.

Addressing these common misconceptions can help people have a better understanding of what bruises are, how they form, and the best ways to care for them. This knowledge can lead to more appropriate treatment and speedier recovery.

# Understanding Bruises: A Quick Guide

Bruises, also known as contusions, are a common occurrence that most people will experience at some point in their lives. These discolored patches on the skin are the result of small blood vessels breaking under the surface, causing blood and other fluids to leak into the surrounding tissues.

There are a few key things to know about bruises:

**Causes:** Bruises are typically caused by some kind of impact or trauma to an area of the body. This could be from bumping into something, falling, or even intense physical activity. People with certain medical conditions or who are taking blood-thinning medications may also be more prone to bruising.

**Appearance:** Bruises often start out red or pink in color, then progress to shades of purple, blue, and finally yellow or green as the body reabsorbs the leaked blood. The size and shape of a bruise can provide clues about the cause, with larger or irregularly shaped bruises potentially indicating a more serious injury.

**Healing:** Most minor bruises will heal on their own within 2-4 weeks, as the body naturally reabsorbs the collected blood. Applying ice, keeping the area elevated, and avoiding activities that could further damage the area can help speed up the healing process.

**When to Seek Medical Attention:** While many bruises are nothing to worry about, some may require medical evaluation, especially if they are accompanied by severe pain, swelling, or difficulty moving the affected area. Seeking prompt treatment is important to rule out any underlying fractures or other serious injuries.

Understanding the basics of bruises can help people recognize when a bruise is normal and when it may be a sign of a more serious problem. Being proactive about caring for bruises can also promote faster and more complete healing.

Certainly, there are some foods that can help provide relief for bruises:

1. Pineapple: Pineapple contains an enzyme called bromelain, which has anti-inflammatory properties that can help reduce swelling and discoloration associated with bruises.

2. Citrus Fruits: Fruits like oranges, lemons, and limes are high in vitamin C, which supports collagen production and can aid in the healing process of bruised skin.

3. Leafy Greens: Vegetables like spinach, kale, and Swiss chard are rich in vitamins A and C, which can promote healing and reduce inflammation.

4. Ginger: This root contains compounds like gingerol that have anti-inflammatory effects, potentially helping to alleviate bruise-related pain and swelling.

5. Turmeric: The active compound in turmeric, curcumin, has strong anti-inflammatory properties that can help reduce the appearance and discomfort of bruises.

6. Berries: Fruits like blueberries, raspberries, and blackberries are high in antioxidants, which can support the body's natural healing process for bruises.

It's important to note that while these foods may provide some relief, they should not replace proper medical treatment if the bruising is severe or accompanied by other concerning symptoms. Consulting a healthcare professional is always recommended for any persistent or worrisome injuries.

ANTI- INFLAMMATORY DIET FOR ALLEVIATING BREAST DISCOMFORT

Breast discomfort is scary. Discomfort can happen before periods . It can happen during pregnancy. Not all discomfort is cancer but if you're experiencing breast discomfort, it's important to consult with a healthcare professional to determine the underlying cause. They can provide you with appropriate advice and guidance tailored to your specific situation. However, here are some general diet tips that may help reduce breast discomfort:

1. Reduce caffeine intake: Caffeine has been associated with breast pain and discomfort in some individuals. Try cutting back on coffee, tea, chocolate, and other caffeinated beverages and foods to see if it makes a difference.

2. Limit salt consumption: High sodium intake can lead to water retention and bloating, which may contribute to breast tenderness. Reduce your intake of processed foods, canned soups, and salty snacks.

3. Increase omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties that may help alleviate breast discomfort. Include foods rich in omega-3s, such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts, in your diet.

4. Consume a balanced diet: Eating a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can support overall health and potentially reduce breast discomfort.

5. Stay hydrated: Drinking an adequate amount of water can help maintain overall hydration and reduce water retention that may contribute to breast tenderness.

6. Consider vitamin E: Some studies suggest that vitamin E may help relieve breast pain. Include foods rich in vitamin E, such as almonds, sunflower seeds, spinach, and avocados, in your diet. However, consult your healthcare provider before taking any supplements.

7. Maintain a healthy weight: Excess body weight can contribute to hormonal imbalances, which may affect breast health. Aim for a healthy weight through a balanced diet and regular physical activity.

Remember, these tips are general suggestions and may not be suitable for everyone. It's essential to consult with a healthcare professional for personalized advice based on your specific needs and medical history.

About 90 percent of breast lumps are found not by doctors or nurses or mammograms but by women during their own breast self - exam. 

The best time to do the self exam is one week after your menstrual period begins. If the discomfort is still there- 

Always consult a surgeon for your breast problems.  They can only guide you . 

Strategies for Managing Excessive Belching: Dietary Approach

 Dietary modifications can play a significant role in managing belching caused by underlying digestive conditions. Here are a few examples of how specific dietary changes can help:

1. Gastroesophageal reflux disease (GERD): GERD is a condition where stomach acid flows back into the esophagus, leading to symptoms such as belching, heartburn, and regurgitation. Dietary modifications can help reduce belching by minimizing acid reflux. Recommendations may include:

   - Avoiding trigger foods: Certain foods, such as citrus fruits, tomatoes, chocolate, caffeine, spicy foods, and fatty or fried foods, can trigger acid reflux and belching. Limiting or avoiding these foods may help alleviate symptoms.

   - Portion control and eating habits: Consuming smaller, more frequent meals and avoiding lying down for at least a couple of hours after eating can help prevent excessive stomach pressure and reduce belching.

   - Avoiding late-night eating: Eating close to bedtime can worsen GERD symptoms. It's advisable to have your last meal or snack at least two to three hours before lying down.

2. Irritable bowel syndrome (IBS): IBS is a chronic condition characterized by abdominal pain, bloating, and changes in bowel habits. Belching can be a symptom associated with IBS. Dietary modifications for IBS may include:

   - Low-FODMAP diet: FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are certain types of carbohydrates that can contribute to IBS symptoms, including belching. Following a low-FODMAP diet under the guidance of a healthcare professional or a qualified dietitian can help identify and eliminate trigger foods.

   - Gas-producing foods: Some individuals with IBS may be more sensitive to gas-producing foods, such as beans, lentils, onions, garlic, and carbonated beverages. Reducing or avoiding these foods can help manage belching.

   - Fiber intake: Increasing dietary fiber intake gradually and drinking plenty of fluids can help regulate bowel movements and reduce bloating, which may indirectly alleviate belching associated with IBS.

It's important to note that the dietary modifications for managing belching caused by underlying digestive conditions can vary depending on individual needs and tolerance. Working with a healthcare professional or a qualified dietitian who specializes in gastrointestinal health can provide personalized recommendations and guidance based on your specific condition.

Congratulations!! You are pregnant!!!

These words add colors to a woman's life. We are women of modern developed India and these types of words have taken a backseat in our life. We want to be better moms but before that we want to look glamorous, be career oriented,look for a suitable partner because after so many biases and restrictions we have educated ourselves.

India is changing positively since it got its Independence.Before independence,girls were married at an adolescent age, there were multiple births,infant and maternal mortality rate was too high.Family was not planned resulting in over population.Post independence, there is remarkable change.Technology has advanced giving more opportunities to women in every field and interesting part is that a women can conceive when she wants and by different scientific methods. It's true that technology can help in conceiving and at the time of birth of the child and during pregnancy as well but for a healthy offspring a healthy mother is needed rather a healthy womb is needed because the mother may deliver a child who might be a dignified personnel in the future. The health of women is so important for the nation. Care should be taken but not while pregnant but right from the beginning when that woman is in the adolescent stage.

According to the world health data" Indian females are malnourished".  An adolescent girl who is in middle school dreams to have a zero figure like a famous actress and starts crash dieting along with her middle aged mother who is more interested in having a nice figure. Both of them count calories, take supplements, various herbs , follow one day as cheat day, involve themselves in rigorous physical activity , and follow the recent health and diet trends. To be part of the society ,take a drink or two at social gatherings.  After these vigorous efforts,the increasing incidence of thyroid issues, obesity, vitamin D deficiency, type 2 diabetes, dysmenorrhea, polycystic ovarian disease , ovarian cysts, etc are of major concern.

Lifestyle changes and changes in food habits might help solve the problem and have a healthy womanhood starting from menarche to menopause.

Include rich sources of energy, protein, iron and calcium.

Do not include too many fast foods.

Whole cereals are far better than refined foods.

Avoid junk foods.

Include pulses, legumes, eggs, nuts, seeds such as sesame seeds , sunflower seeds, watermelon seeds, small fishes , low fat meats ,milk, milk products, dark green leafy vegetables and fruits in the diet. 

Too much processed foods,soft drinks,products containing high fructose corn syrup , some oils , and monosodium glutamate  harm the body.

Do not adopt extreme"diets" meant to reduce weight or build muscles. Such diets are usually useless and sometimes dangerous.

Avoid too much fat rich or sugar rich foods.

Alcohol,smoke,drugs,tobacco has only harmed the body. Avoid unhealthy style statements.

Some herbs can have side effects in later life. Avoid the use of unknown herbs and spices and never overuse any food items as a" health food".

Pills , shakes, drugs to beautify the body may have after effects so always consult a medical professional before starting these types of products.

Every woman is unique and her body's a blessing. Do not experiment with it. 

Fluctuations of weight harm the body . Enjoying a month with good foods and then going on a crash dieting leads to poor feminine health.

Along with food , sunlight, physical activity , proper lifestyle and emotional wellbeing is important  for all females.

It is doleful to see career women trying their best to plan for motherhood and getting success after considerable efforts. Proper health and nutritional care is important for an adolescent so that she can emerge into a healthy woman. Enjoy womanhood. !!!

India :It's varied food culture. 2. Wheat : The day starts with it.

Wheat was cultivated in India as early as 4000 -5000 years ago. In a predominantly rice eating country, wheat consumption has caught up well. Approximately 90 percent of wheat consumption of India is in the form of chapati. Since the rumour has been spread that rice is "fattening" , the consumption of wheat has increased.

Can we think of a world without wheat ?

Biscuits, bread ,muffins, cake , pastries, patties, khakras , theplas , bhaturas , naans , and lots more..

But most of these tasty biscuits, cakes are made from refined wheat flour and the nutrients are destroyed during processing.

The wheat grain is made up of Bran , Aleurone layer , Endosperm (Kernel), Germ (Embryo) , Scutellum.

Bran consists of cellulose and minerals. The cellulose is digested by animals but not by humans. It is helpful for constipation. But in some people it irritates the bowel and produces diarrhoea but ... the high phosphorus and phytate content of bran interferes with the absorption of calcium and iron.

Aleurone layer is rich in protein but it is removed during milling because it is firmly attached to the bran.

Endosperm (kernel) is rich in starch and proteins and when milled yields flour.

Germ (embryo ) is rich in proteins, fats , the fat soluble vitamin E And thiamine but usually removed in milling otherwise the fat in it rapidly turns the flour rancid.

Scutellum contains thiamine or vitamin B1 , thus it is important to preserve the scutellum in the flour .

In India and its neighbouring countries people prefer chapatis made by adding water to the wheat flour to form dough . The dough is made into small balls and flattened with a rolling pin and toasted on a heated pan . To what extent the protein and vitamin is destroyed is not known but is far better than the refined flour as it is stripped of all the nutrients except the carbohydrates. If the dough is prepared by adding whey water or milk the protein content can be restored and if veggies and pulses or legumes are added the vitamins and minerals can be taken care of.

The chapatis can be made into an interesting, delicious and nutritious meal .

The other wheat product used in India is wheat puffs , semolina or broken wheat and refined flour.