"BLADDER WOES: UNDERSTANDING AND OVERCOMING URINARY TRACT CHALLENGES THROUGH DIET"

Do you think about restrooms while leaving home or do you check where the toilets are at the shopping centers before you get there? Or do you try to avoid sneezing or laughing because you are not sure you will stay dry? You might be suffering from urinary incontinence . Both men and women can suffer from this embarrassing situation. 

The problem isn't new- even the ancient Egyptian developed remedies to deal with it. 

Certain dietary changes may help manage the condition and reduce symptoms.

1. Increase fluid intake: It may seem counterintuitive, but increasing your fluid intake can actually be beneficial. Adequate hydration helps maintain bladder health and prevents irritation. However, be mindful of your fluid choices, opting for water and avoiding excessive caffeine and alcohol consumption, as they can irritate the bladder.

2. Manage weight: Maintaining a healthy weight can help alleviate pressure on the bladder and reduce symptoms of incontinence. If you are overweight, gradual weight loss through a balanced diet and regular exercise may be beneficial.

3. Fiber-rich foods: Constipation can exacerbate bladder weakness and incontinence. Ensure your diet includes an adequate amount of fiber from sources such as fruits, vegetables, whole grains, and legumes. Fiber promotes regular bowel movements, reducing the risk of constipation and strain on the bladder.

4. Avoid bladder irritants: Certain foods and beverages can irritate the bladder, leading to increased urgency and incontinence. Common culprits include caffeine (found in coffee, tea, chocolate, and some sodas), alcohol, carbonated drinks, acidic foods (like citrus fruits and tomatoes), spicy foods, and artificial sweeteners. It may be helpful to keep a food diary to identify any triggers specific to you.

5. Pelvic floor-strengthening foods: Some nutrients, such as vitamin D, calcium, and magnesium, are essential for muscle and nerve health. Including foods rich in these nutrients, like dairy products, leafy greens, nuts, and seeds, may potentially support pelvic floor health.

It's important to note that everyone's body is different, and what works for one person may not work for another. It's advisable to consult a qualified dietitian, who can provide personalized advice and guidance based on your specific needs and medical history. They can help create a comprehensive plan that combines dietary modifications with other appropriate treatments for bladder weakness and incontinence.

10 Diet Resolutions which are easy to follow.

# 10 Diet and Health Related Resolutions for 2024

As we step into the new year, it's important to prioritize our health and make positive changes in our dietary habits. By knowing what to eat, what to avoid, and making conscious choices, we can achieve a healthier lifestyle. Here are ten diet and health-related resolutions for 2025 that can inspire you to lead a better life.

## 1. Incorporate More Whole Foods

Transitioning to a diet rich in whole foods should be your top priority. Include fruits, vegetables, whole grains, and lean proteins in your meals. These nutrient-dense options will provide the essential vitamins and minerals your body needs.

  - Choose fresh fruits and vegetables over processed snacks

  - Opt for whole grain bread instead of white bread

  - Increase your intake of lean proteins like chicken and fish.

## 2. Limit Processed Foods

Processed foods often contain high levels of unhealthy additives, sugar, and unhealthy fats. Avoiding these can significantly improve your overall health.

  - Reduce your consumption of sugary drinks and opt for water or herbal tea

  - Swap pre-packaged snacks with homemade alternatives like nuts or fruits

  - Read food labels carefully to avoid hidden sugars and unhealthy additives.

## 3. Practice Portion Control

Maintaining a healthy weight relies on portion control. Be mindful of the amount of food you consume to avoid overeating.

  - Use smaller plates and bowls to control portion sizes

  - Listen to your body's hunger and fullness cues to avoid unnecessary snacking

  - Chew your food thoroughly and eat slowly to allow your brain to register fullness.

## 4. Stay Hydrated

Drinking an adequate amount of water is vital for a well-functioning body. Make sure to stay hydrated throughout the day.

  - Carry a water bottle with you to encourage regular hydration

  - Flavor water with a slice of lemon, lime, or cucumber to make it more enjoyable

  - Limit your intake of sugary beverages and opt for water as your primary choice.

## 5. Reduce Salt and Sugar Intake

Excess salt and sugar intake can lead to various health problems. Be mindful of these ingredients in your diet.

  - Flavor your meals with herbs and spices instead of salt

  - Gradually reduce the amount of sugar you add to coffee or tea

  - Choose fresh fruit as a sweet snack instead of sugary desserts.

## 6. Increase Physical Activity

A healthy diet should be complemented by regular physical activity. Incorporate exercise into your daily routine to boost your overall well-being.

  - Engage in activities you enjoy such as walking, swimming, or dancing

  - Take small breaks throughout the day to stretch and move around

  - Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

## 7. Prioritize Sleep

Adequate sleep is crucial for overall health. Make a commitment to improve your sleep patterns and establish a regular sleep schedule.

  - Create a calming bedtime routine to signal your body that it's time to rest

  - Avoid electronic devices before bed as they can interfere with sleep quality

  - Aim for 7-8 hours of uninterrupted sleep each night.

## 8. Practice Mindful Eating

Mindful eating involves savoring each bite and paying attention to your body's hunger and fullness cues. This practice can help prevent overeating and promote a healthier relationship with food.

  - Avoid distractions while eating, such as watching TV or using electronic devices

  - Take time to appreciate the flavors, textures, and smells of your food

  - Stop eating when you feel satisfied, not overly full.

## 9. Manage Stress Levels

Chronic stress can negatively impact your health and eating habits. Find healthy ways to manage stress to support your overall well-being.

  - Engage in relaxation techniques such as deep breathing or meditation

  - Find activities that help you unwind and make time for them regularly

  - Seek support from friends, family, or professionals when needed.

## 10. Be Patient and Kind to Yourself

Remember that adopting new habits takes time. Be patient with yourself and celebrate each small victory along the way.

  - Focus on progress rather than perfection

  - Treat yourself with kindness and self-compassion throughout your journey

  - Surround yourself with a supportive network that encourages your healthy choices.

By following these ten diet and health-related resolutions for 2025, you can make significant strides toward improving your well-being. Remember, small changes can lead to big results. Prioritize your health, make conscious choices about what you eat, and embrace a healthier lifestyle starting today!

ACNE STORY

 Dt. Mallika

ACNE STORY

Remedies for smoother skin

In the morning, you are getting ready to make an Instagram reel and what's that? A pink dot on the cheek. Oh, I can feel the trouble . I know you don’t like this at all. The whiteheads, pimples, blackheads all are acne. 

It is not only a teenager’s problem. It can flare- up at 25 or 35 years old and even older.

A condition where the pores of the skin become clogged and the person gets inflamed and non inflamed lesions. 

Myths- chocolates, pizza, food, diet,  dirty hair, dirty skin , sex cause acne. 

Fact- Actually it is most of the time  genetic and it tends to run in families. But it can be lessened.

Some blemish free advice-

• Change your make- up. Certain products might be the problem. Visit a dermatologist for help.

• Wash your makeup thoroughly every night. Rinsing six or seven times with fresh water also helps.

• Iodine is a factor in some people who are prone to acne. Avoid sea foods, processed and packaged foods.

• It might be due to birth control pills. Consult your gynecologist if it is so.

• You should not squeeze most of the  pimples ( if it has a little central yellow pus head, gentle squeezing will help to heal quickly )  or white heads.

• Minimize exposures to sunlight, infrared light and sunscreens.

• Include Vitamin B6 rich foods- Asparagus, Banana, Fatty Fish especially salmon, Figs, Mushrooms, Peas, Potatoes, Poultry, Rice, Sweet potatoes, Winter squash, Avocados

• Apricots, Melons , cantaloupes, tomatoes, asparagus, sweet potatoes and winter squash have beta carotene which protects against acne.

• Vitamin E, selenium, and essential fatty acids are the best nutrients for the skin. 

• Zinc has been linked to optimal skin health by enhancing immune function, reducing inflammation and promoting tissue regeneration and healthy hormone levels. Crab oysters, tofu, beans, grains, meat, seeds and poultry especially  turkey are the best source. 

Quell the shriek

Babies are too fragile to handle. They look so cute when they are asleep or make faces or gurgle or squeak but when they cry of colic pain they are the most poor thing to console. There is some advice that may not completely cure the pain but might be a relief to the suffering parents somewhere.

The best thing is that colic disappears as mysteriously as it begins. It is more severe at 4 to 6 weeks of age and gradually subsides by 3 to 4 months.

Extend your arm with palm up ,place the baby on the arm with chest down , head in your hand and his legs on either side of your elbow. Support the baby with your other hand and move around . It definitely consoles the baby.

Burp the baby frequently while feeding. Some babies have more abdominal gas than others.

Sometimes colic can occur if the mother is drinking cow milk. Eliminating milk from mothers diet may help the baby.

Sometimes there is a correlation between the colic and mothers diet. Some troublemakers are caffeinated drinks , chocolate, bananas, oranges , strawberries and strongly spiced food. Keeping a log would be a very good idea.

Wrapping the baby snugly in a blanket has a calming effect.

The vibrating sound of vacuum cleaner or clothes dryer really soothes a colicky baby.

A hot water bottle placed on the tummy sometimes helps. Place a towel between the baby and the bag so that the baby is not burned.

Motion type things are good for colic. Swing the baby slowly.

Crunching the Code: How Food Choices Impact Bruxism

Bruxism, the involuntary grinding or clenching of teeth, often occurs during sleep and can lead to various dental and health issues. While stress and anxiety are well-known triggers, diet can also play a significant role? Specific food choices can influence bruxism and provide tips for a diet that may help alleviate this condition.

## Understanding Bruxism

Before diving into dietary impacts, let’s briefly understand bruxism. This condition can cause tooth wear, jaw pain, and headaches. Factors contributing to bruxism include stress, sleep disorders, and, yes, dietary choices.

## The Connection Between Diet and Bruxism

### 1. **Caffeine and Bruxism**

Caffeine is a known stimulant found in coffee, tea, chocolate, and many soft drinks. Consuming high amounts of caffeine can increase anxiety and disrupt sleep, both of which may exacerbate bruxism.

**Tip:** Consider reducing caffeine intake, especially in the afternoon and evening, opt for herbal teas or decaffeinated beverages instead.

### 2. **Sugar and Processed Foods**

Foods high in sugar and refined carbohydrates can lead to inflammation and increased stress levels, potentially worsening bruxism symptoms. Processed foods often lack essential nutrients that help manage stress and promote relaxation.

**Tip:** Focus on whole foods such as fruits, vegetables, whole grains, and lean proteins. These foods provide vital nutrients that can help manage stress and reduce inflammation.

### 3. **Alcohol Consumption**

While alcohol may initially help you relax, it can disrupt sleep patterns and lead to increased teeth grinding during the night. Additionally, alcohol can dehydrate the body, which may increase muscle tension.

**Tip:** Limit alcohol intake, particularly in the evening. Try to replace alcoholic drinks with water or herbal infusions to stay hydrated.

### 4. **Magnesium-Rich Foods**


Magnesium plays a crucial role in muscle relaxation and stress reduction. A deficiency in magnesium may contribute to muscle tension, which can aggravate bruxism.

**Tip:** Include magnesium-rich foods in your diet, such as leafy greens, nuts, seeds, and whole grains. Consider snacks like almonds or pumpkin seeds for a healthy boost.

### 5. **Anti-Inflammatory Foods**

Chronic inflammation can exacerbate bruxism. Foods rich in omega-3 fatty acids, antioxidants, and other anti-inflammatory compounds can help reduce inflammation and improve overall health.

**Tip:** Incorporate foods such as fatty fish (like salmon), berries, turmeric, and leafy greens into your meals. These options can help combat inflammation and support a healthier body.

## Hydration Matters

Staying hydrated is essential for overall health and can help reduce muscle tension. Dehydration can lead to headaches and increased stress levels, which may worsen bruxism.

**Tip:** Aim to drink plenty of water throughout the day. Herbal teas can also be a great way to stay hydrated while promoting relaxation.

## Conclusion

While bruxism can be a complex condition influenced by various factors, your diet can play a vital role in managing it. By making mindful food choices and incorporating nutrient-rich options into your meals, you may help alleviate the symptoms of bruxism.

Remember, it’s always a good idea to consult with a healthcare professional or a dietitian for personalized advice. With the right approach, you can crunch the code on bruxism and enjoy a happier, healthier smile!
 

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.