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People usually work out and regulate their diet plans in order to obtain certain benefits of drinks relieve arthritis pain. However, this article will reveal that making good choices in beverage consumption is equally important – in this specific case, it could be highly beneficial to arthritis patients. What is Arthritis? Arthritis is a condition where the joints of your body get inflamed due to some injury, infection, or genetic complications. It results in the natural breakdown of cartilage tissue and is followed by pain, swelling, and stiffness. How Do Antioxidant and Anti-inflammatory Drinks Relieve Arthritis Pain? Firstly, both these two properties go hand-in-hand as all antioxidants are anti-inflammatory in nature. Here’s why: There are various enzymatic reactions occurring in your body, some are favorable and some are unfavorable. This is because oxygen is a highly volatile substance and sometimes they react with cells unnecessarily. Thus, antioxidants are meant to protect these cells from such unfavorable reactions. Usually, inflammation is a necessary process of the immune system. However, during arthritis, the rate of inflammation exceeds the normal rate, goes out of control, and thus, damages joint cells. Since antioxidants are the body’s natural barrier and are capable of protecting the cells from unnecessary reactions, similarly, in the same way and mechanism, it can protect the cell from excess overreaction and as a result, reduces inflammation and all the symptoms that come with it. Here are some of the most beneficial drinks: Smoothie, Credit: Needpix 1)  Smoothies Smoothies are usually made by a combination of fruits and vegetables – a perfect combination for receiving highly beneficial amounts of nutrients and antioxidants that are present in colorful fruits and vegetables like berries, spinach, kale, etc. Moreover, the addition of turmeric, coconut milk, and chia seeds to your smoothie will also give it added benefits due to its anti-inflammatory nature. Tea, Credit: Pikist 2)  Tea Polyphenols are an anti-inflammatory compound present in all types of teas- black, green, and white. In addition to that, Green tea contains an active ingredient called EGCG, which is highly beneficial as it contains more antioxidants than in vitamin C and vitamin E. Red wine, Credit: Flickr 3)  Red wine Resveratrol is an anti-inflammatory compound that is present in red wine. However, over consumption can lead to addiction and convert the anti-inflammatory effects to pro-inflammatory, thus doing more harm than good. This is why moderation is important. Water, Credit: Pixabay 4)  Water Regularly hydrating the body can help the body flush out toxins and prevent any inflammation. Moreover, it helps lubricate the joints and this comes very handily as it can help prevent a severe form of arthritis attacks like gout. Recommended intake: Minimum of 8-9 of water per day. Coffee, Credit: Pexels 5)  Coffee Similar to tea, it is rich in antioxidants and anti-inflammatory compounds like polyphenols and as a result, it acts as a protective layer that prevents the symptoms and drinks relieve arthritis pain and inflammation. However, intake should be regulated as alcohol because its effects could get reversed. Fresh juices, Credit: pixabay 6)  Juice Fruit juices are rich in vitamin C and antioxidants that prevent inflammation. More specifically, tart cherry juice can significantly prevent gout attacks and lower down osteoarthritis symptoms. Note: Juices must be consumed in moderation as it is high in sugar and calories Juices must be had fresh to ensure the complete benefits of its antioxidant nature.

Have you been observing shortness of breath more often nowadays? Does it get worse when you try to take rest? Shortness of breath while lying down may result due to a condition called pseudo-dyspnea. What is Pseudo Dyspnea? And it’s Symptoms Pseudo dyspnea symptoms means false shortness of breath. It is the opposite of true dyspnea.  People suffering from Pseudo dyspnea experience worsening of the symptoms by rest. It is usually improved by exertion and worsened by rest. It is generally caused by mental conditions like anxiety or panic attack. Some other causes may include esophagitis or indigestion. Symptoms of Pseudo Dyspnea Shortness of breath and tiredness Increased heart rate Restricted, incomplete short breaths 1.  Anxiety-related Shortness of Breath Shortness of breath, Credits: pixabay Anxiety-related shortness of breath is known as psychogenic dyspnea. When your body senses danger, it activates your fight-or-flight response. Stimulation of the sympathetic nervous system kickstarts a physiological response that can cause a cascade of effects like racing your heart and causes quicker and shallow breathing. This way you may feel shortness of breath.1,2,3 Treatment Deep diaphragmatic breathing techniques can help regulate your shortness of breath by relaxing and calming you down. Try diverting your mind when you feel false shortness of breath, perform light activities like solving crossword puzzles, mental exercises like counting backwards. You can also read some books, or watch a movie or can play video games. 2. Panic Attacks Causing Shortness of Breath Shortness of breath due to panic, Credits: pixabay Panic attacks are sudden and often come on unexpectedly. These attacks are accompanied by many physical sensations which most commonly include pseudo dyspnea symptoms like falling short of breath or hyperventilation. When panic attacks and anxiety occurs we usually don’t hold control over our normal breathing pattern. This may cause our breathing to become more shallow and restricted. Instead of filling the lungs with full, complete breaths, we take in quick and short breaths. Hyperventilation, in turn, may cause other symptoms like faintness, lightheadedness, dizziness,  coughing and confusion. Treatment Specific anti-anxiety psychological therapies can be given that can help change your thinking patterns. This can help keep your anxiety and panic attacks under control and reduce unnecessary worries. Usually, the symptoms may evade away in an hour or two. But, in case of severe symptoms specific anti-anxiety medicines can be given. Both of these therapies are effective in controlling false symptoms. 3. Esophagitis Restlessness during sleep, Credits: pixabay Esophagitis is inflammation of the oesophagus – muscular tube that sends food from your mouth to your stomach. When the acidic contents of your stomach enter into your oesophagus it irritates the oesophagus causing inflammation. The acid also stimulates the nerves in the lower end of the oesophagus, causing muscle contraction. This contraction causes small airways to constrict, which causes a feeling of breathlessness. Shortness of breath becomes worse during the night when the body is in a prone position. Treatment of pseudo dyspnea symptoms associated with esophagitis. Lifestyle modifications such as limiting the use of tobacco and alcohol. Avoiding heavy meals fatty and spicy foods. Restricting caffeine, citrus fruits and tomatoes. Eating small meals and keeping a gap of at least 3 hours between dinner and bedtime can help you avoid shortness of breath. If the symptoms continue, antacids can be taken to neutralize stomach acid. Other medications, such as proton pump inhibitors or beta-blockers, can also be taken.

Your kidneys can not only save one’s life but also give them 12-15 years of life. But do you know about the various side effects of kidney donation? This article tells you about the short term and long term effects of kidney donation. What Are The Side Effects of Kidney Donation? There are several factors your doctor or transplant surgeon may consider while transplanting your kidney. Several risk factors like tissue compatibility, blood type, age and other health conditions are carefully evaluated through various lab tests, physical and psychological evaluation to ensure that the candidate is healthy enough to donate. The amount of research conducted on the risks of kidney donation is very limited. However, most of the research studies have suggested that you can live a normal, and healthy life with just your one kidney. Short-Term Changes You May Observe after Your Kidney Donation 1.   Compensatory growth Kidney donation can cause compensatory growth, Credits: pixabay After your kidney donation, within 10-11 days you may observe compensatory growth in your remaining kidney. This may also be the reason for your weight gain after kidney donation. This means your single normal kidney will increase in capacity to compensate for the other one. Studies also suggest that your kidney function may return to 70% within 10-11 days. The scar of the operation will remain and will depend on the type of operation you have. Long term risk of kidney donation include: 1.   High blood pressure Doctor checking for blood pressure, Credits: pixabay People who donate a kidney observe a rise in blood pressure after several years. This results due to physiological alterations like hyperfiltration in the kidney, which upregulates the release of the renin-angiotensin-aldosterone, causing an increase in the blood pressure due to changes in vascular tone. 2.   Pregnancy complications Pregnancy Consultation, Credits: pixabay You may consider pregnancy a reason to not donate your kidney. This is because women who have donated their kidney and became pregnant may face the risk for gestational hypertension, gestational diabetes, higher risk for preeclampsia, and even fetal loss. If you are planning on having children, make sure you discuss this with your transplant team. 3.   Proteinuria Kidney disease due to proteinuria, Credits: pixabay Proteinuria characterized by abnormal quantities of protein in the urine is a common condition following kidney donation. Proteinuria accompanied by high blood pressure in an individual is an indicator of declining kidney function. If not addressed may lead to end-stage renal disease (ESRD). Some donors have reported long-term problems with pain, hernia, nerve damage, or intestinal obstruction. 4.   Financial risks Financial risks due to Kidney disease, Credits: pixabay Some donors face problems with their health insurance or face higher premiums for life insurance. In such cases, your transplant centre may help you by informing the insurance carrier of existing data that you are not at an increased risk of death because of donation. 5.   Kidney Donation Cost Health Insurance and kidney donation cost, Credits: pixabay You don’t have to pay anything for donating your kidney. The recipient’s transplant insurance will cover your general expenses as a donor. However, you may need to pay for follow-up tests or medical appointments. Choosing to donate your kidney or any of your organs is an act of generosity which can save lives. Be sure that your decision doesn’t put your health at risk.

Skin infections are caused by any invading microorganisms and cause complications to the immune system that causes visual symptoms of the surface of the skin. Most infections are caused by pathogens like bacteria, viruses, and fungi- they are usually harmless on the surface of the skin but on internally entering, it can be extremely harmful. Types of Skin Infections The most common skin infections include: Cellulitis Impetigo Necrotizing Fasciitis Folliculitis Genital Herpes Chickenpox Warm warts Athletes foot Staph infection Leprosy Cellulitis A condition that causes and triggers skin redness, swelling, pain, and tenderness due to some bacterial infection. It produces a lot of heat on your skin surface and spreads rapidly. The skin physically appears to be bumpy, uneven, and rough that usually occurs in the arms and legs. Other complications include: Confusion Increased heartbeat Fever Blood poisoning and organ infection in severe cases. Impetigo A bacterial infection that may internally enter the skin but sometimes can also be caused without entering. Crusty sores are developed mainly on the face and hands but also occur in other body parts. Although everyone can get this condition, male children are most prone to it, especially during the hot summer seasons. Necrotizing Fasciitis This serious condition is also known as flesh-eating bacteria and is caused by different types of bacteria. The infection spreads, penetrates, and damages the elastic superficial fascia which is the deepest layer of skin. As a result, a small lesion that may be mistaken for a  bug bite or boil commonly appears in areas around the legs and feet. Other complications include: Toxicity High fever Disorientation of the body Exhaustion and tiredness Damage of important skin tissues Folliculitis A condition where the hair follicles undergo inflammation. Hair follicles are sockets or pouches that connect and hold the roots of your hair in place. This type of information can be caused by bacteria, fungus, virus, yeast, and parasite infections. Thus, treatment varies depending on the type of pathogen that has infected the follicle. If folliculitis occurs in regions like the genital, then the laser hair removal procedure will be the best option of treatment. Genital Herpes Genital herpes commonly occurs around the anal or the genital area and is caused by the HSV-2 virus which usually lasts throughout the person’s life, once infected. The most common form of transmission is through sexual contact with an infected partner. Symptoms include: Itching burning Small, reddish blisters formation Antiviral medications: Aciclovir, Valaciclovir, and Famciclovir. Chickenpox It is a viral infection caused by the Varicella-zoster virus (VZV). The condition spreads when a person comes in contact with an infected person and thus, chickenpox is highly contagious and patients should be isolated until they are cured. Moreover, an infected person could even be contagious 2-3 days before the symptoms even start to appear. Symptoms include: Red bumps or spots that form blisters Intense itchiness Fever Headache Eventually, the blisters dry up, form a scab, and then fall off. The most affect areas are here arms, legs, face and scalp Warm warts This viral infection causes a formation of pearl-shaped papules or mollusca that grows on the skin. Although harmless, they are extremely irritable and cause scarring. As the name suggests, people living in warm and humid areas will be most susceptible to this infection. The virus cannot be eliminated from the body. However, there are effective treatment options to treat the symptoms. They include: Laser treatment Cosmetic surgery Chemical peels Cryotherapy Athletes foot This condition is caused by a fungal infection which is caused by several different fungi. The affected areas are usually the toes, heels, and soles of your feet. Symptoms include: Cracked and dry skin Itching Swelling Peeling of skin Burning Stinging Treatment: Topical allylamines (terbinafine) is the most consistent and effective form of treatment. Staph infection This infection is caused by Staphylococcus aureus bacteria and is also known as the golden staph. Usually, the type of bacteria is present on your skin in small amounts but the immune system always kept it in check. However, if a person why dry skin, the bacteria could enter the inner layers through the cracks of the skin and cause infections. Sometimes, it could even enter through open wounds during an injury. In rare cases, staph infection could spread by breastfeeding. If the bacteria makes its way to the bloodstream,  it can cause sepsis or fatal blood poisoning. Symptoms include: Swelling Redness Large pimples and boils Chills and fever Peeling of skin Preventive measures: Tend to wounds with clean hands. Keep any wounds clean, dry,  covered, and avoid sharing personal items like razors. Leprosy It is caused by a bacterial infection that grows and develops very slowly as it could take a person around 15-20 years to start showing symptoms after infection. Affected areas include: Skin Eyes Nose lining Nerves Symptoms include: Discolored skin Thick skin Loss of eyebrows and lashes Foot ulcers Typical Treatment of Skin Infection As mentioned above: Bacterial skin infections are usually treated with antibiotics. Fungal infections are treated with antifungal or antimycotic medications Viral skin infections usually run its course and go away on its own but antiviral m Medications are also used. However, doctors face a lot of problems with treating some infection causing pathogens which have become resistant to antibacterial and anti fungal.

A Simple change in your diet can provide you with numerous health outcomes! Let’s see how taking some health supplements can keep your supplements for healthy heart. 1. Choline rich foods Eggs containing chlorine, Credits: pixabay Foods that are high in choline include eggs, liver, peanuts, spinach, shellfish, dairy products, beets, and wheat. Research studies have enumerated the positive role of choline in preventing heart diseases. Choline makes an important component of a neurotransmitter – acetylcholine which promotes the synthesis of phospholipids through methylation. Thus, protecting the heart from harmful lipids. It also shows its cardioprotective effects by scavenging the reactive oxygen species which damage the cells. 2. Omega -3 fatty acids Various types of fish, Credits: pixabay Polyunsaturated fatty acids (PUFA) or omega fatty acids produce EPA and DHA inside the body. These derivatives are known to exert anti-inflammatory effects in the body thus reducing the risk of cardiometabolic diseases, myocardial infarction, blood pressure, and ameliorates atherogenic effects. Fish like herring, salmon, tuna, cod, and mackerel are found to be a rich source of omega-3 and omega-6 fatty acids. 3. Garlic Garlic, Credits: pixabay Allin, an important constituent of garlic, is a potent antioxidant and anti-bacterial compound. Research studies have shown protective effects of garlic on cardiac cells where it protects the cardiomyocytes from induced apoptosis due to hypoxia/reoxygenation (H/R). 4. Coenzyme Q-10 rich foods CoQ10, also referred to as ubiquinone is a highly lipophilic molecule.  The enzyme plays a prominent role in improving heart health and shows significant benefits in people suffering from cardiovascular disease (CVD). It also regulates blood sugar levels and blood pressure. 5. Beta-glucan containing foods Grains, Credits: pixabay Beta-glucans are sugars found in the cell walls of oats, pepper, sorghum, rye, maize, triticale, wheat, rice, seaweed, and mushrooms. It has been found that β-glucan has the potential to reduce cholesterol levels by helping the body absorb circulating cholesterol from blood and utilizing it in the production of new bile acids. This helps lower cholesterol in blood. 6. Potassium-rich foods/supplements potassium-rich fruits, Credits: pixabay Fruits and vegetables such as apricots, bananas, tomatoes, and carrots are rich in potassium. Consuming potassium-rich foods can prevent vascular calcification, and prevents the build-up of plaque and other proteins in the arteries. Potassium depletion enhances the retention of sodium and calcium in the arteries causing atherosclerotic plaques and hypertension. 7. Magnesium rich foods/supplements magnesium-rich vegetables, Credits: pixabay Green leafy vegetables, legumes, seeds, nuts, and whole grains are good sources of magnesium. The anti-inflammatory and antioxidant properties of magnesium have a therapeutic role in attenuating atherosclerosis. Magnesium helps inhibit the aggregation of platelets by exerting its antioxidant effects. It down-regulates the production of oxidative free radicals and prevents the damage to cells. 8. Healthful plant-based diet Cereals, Credits: pixabay Plant-based diet which includes whole grains, nuts/legumes, cereals, fruits, vegetables, and oils are a rich source of antioxidants, good fats (MUFA, PUFA), and dietary fibre. Research studies have shown that a plant-based diet can help keep a healthy glycemic index, regulates insulin levels in the body, improves lipid profile in hyperlipidemia, helps in weight loss, and improves vascular health. It has also found through various researches that dietary plant-based fibres promote anti-inflammatory action and foster the growth of a healthy gut microbiome which in turn promotes good heart health. 9. Foods rich in Folic acid, vitamin B6, and B12 Vegetables and fruits basket, Credits: pixabay Deficiency in folic acids can lead to abnormal levels of homocysteine in the blood which may result in endothelial cell damage, decreased pliability of blood vessels, and altered hemostasis. Some of the foods that are rich in folic acid, vitamin B6, and B12, include broccoli, Brussels sprouts, lentils, beetroots, and asparagus. 10. Vitamin- C Vitamin C containing fruits and vegetables Credits: pixabay Vitamin C is a natural antioxidant that has various implications in maintaining the health of arteries, heart health, and regulating blood pressure supplements for healthy heart. Vitamin C rich foods include orange, guava, grapefruit, lemon, and many more. There are various foods that are considered good for the heart which can help keep your supplements for healthy heart. Apart from opting for healthy eating habits, doing physical exercises, and modifying certain lifestyle factors can keep your heart healthy and fit.

Most of us  want to boost our productivity so that we can do more in one day. We have the will to do it but are not able to do it because of our brain. It tells us that we have reached our capacity. Recent research has shown that there are ways with which we can boost our productivity and one of these ways is called using brain foods. Brain foods are essentially food items which can boost the working of the brain and lead to better productivity. Here are 10 food items that can help you increase productivity: Almonds Almonds improve the cognitive ability, Credits: Freepik Some experts have called almonds brain fuel because they contain healthy fats that boost the working of the brain. The amount of work the body can do is related to its blood sugar level. A NASA study shows that low blood sugar levels decrease the cognitive ability of the brain. Almonds have the ability to decrease the digestion speed of blood sugar. This results in the maintenance of blood sugar levels. It’s helpful to have a handful of almonds a day. Green Tea Green tea has many health benefits. It is good for better skin, losing weight and many other things. One of its lesser-known actions is its ability to decrease mental fatigue. Green tea includes the class of catechin compounds. These help in improving mood, reducing stress and help with mental exhaustion. It is one of the best brain foods. Walnuts Eating walnuts can improve mood, Credits: Needpix One reason for the lack of productivity is being in a bad mood. Mood plays a major role in the amount of work that can be done by a person. This is where walnuts help. Walnuts are rich in a chemical which is called Serotonin which is found in the brain. Adequate levels of serotonin are important to ensure that a person is in a good mood. Serotonin deficiency in the brain can result in depression. Consuming five walnuts a day will help. Spinach Spinach is considered brain food for two reasons. The first one is that recent studies have shown that spinach can slow down cognitive decline. Cognitive decline is the decrease in the functioning ability of our brain which occurs due to age, slowing it down means that the brain will operate at a higher working capacity for a long period of time. In addition to this, spinach also helps in developing better learning capacity which will help boost productivity. Sunflower Seeds Sometimes a person can have a day which is characterized by tiredness and constant sleepiness. It is very difficult to turn such days into productive ones. Sunflower seeds can play an important role here. Amino acid called tryptophan is present in sunflower seeds. This amino acid boosts the body and helps it fight tiredness, sleep and irritability. Once these things are reduced, it becomes easier to be more productive. Bananas Bananas can boost productivity because they provide the body with energy. They are rich in glucose and are considered among the healthier sources of glucose. An average banana contains roughly the amount of glucose the body needs throughout the day. You should go for a banana if your work hours are extended and you need more energy. Brown Rice Brown rice contains important nutrients, Credits: Flickr The Brown rice is one of the best food items for your brain. They are rich in nutrients that help neurotransmitters to synthesize. These neurotransmitters enhance cognitive ability. Brown rice primarily contains Manganese, Magnesium and Selenium. These nutrients are also helpful in energy metabolism. Dark Chocolate Dark chocolate has been called a superfood because of its ability to reduce stress which helps in boosting productivity. It contains magnesium which acts as a cortisol reducer which results in lowering of stress levels. Dark chocolate is also rich in antioxidants associated with enhancement of cognitive function. Eggs There are studies which show that eggs improve the reaction time of a person and also boost memory capacity. Eggs have these positive effects on the brain because they contain a vitamin called choline. Having eggs regularly can help you boost productivity. Brinjal The purple layer in the brinjal helps boost productivity, Credits: Pixabay Brinjal which is also known as eggplant has many nutritional benefits including improving communication between brain cells. A study titled Antioxidant activity of nasunin, an anthocyanin in eggplant showed the nasunin which is found in the purple layer of brinjal is responsible for better communication between brain cells making it a brain food which can boost productivity. Takeaway Brain foods can play a major role in your goal of boosting productivity. Try these above-mentioned food items and find the one which works best for you. In addition to this, you should also look at which food items to avoid for better productivity.

The tormenting and shooting pain of the sciatic nerve in your back and legs can get you down! The pain may be so extreme that you may be tempted to stay down. Here are some exercises that can help you find relief from your sciatic nerve pain. What is Sciatic Nerve Pain? The sciatic nerve is a single nerve which is the longest and widest nerve in the human body, running from the top of the leg to the foot on the posterior aspect. It begins in the lower back and joins with several branches from both the anterior and posterior divisions of the lumbosacral plexus. Sciatic nerve pain can be caused by compressed discs in the lower back and hips, ruptured disc, or due to an injury. There are a number of exercises which when performed on a daily basis can bring relief from sciatic pain. 1.  Sitting Pigeon Pose Sitting pigeon pose (variation of Gomukhasana), Credits: pixabay This pose is also known as Kapotasana, and is a variation of Gomukhasana. How to: Sit on the floor with your legs spread out in front of you. Keep your back straight, then slowly bend your right leg, and bring your right ankle towards the top of the left knee. Lean forward and try to reach your thighs. Or you can also move your trunk towards the opposite side of the bent leg. Place your left hand on the right ankle and another hand on the ground. This variation should only be performed if the patient feels comfortable doing it. Hold the position for 15 to 30 seconds. Repeat on the other side. Benefits: Stimulates the internal organs, stretches glutes, groins, abdomen, chest,  shoulders, and neck 2.  Piriformis Stretch Piriformis stretch, Credits: pixabay This exercise helps in fighting pain caused by piriformis syndrome.  It can also help reduce sciatic pain symptoms. How to: Lie on your back and stretch your legs flat. Now slowly bring the affected leg towards your chest, while holding the knee with your hand and grabbing the ankle with the other hand. Pull the knee towards your opposite side until a stretch is felt. Hold in this position for 30 seconds, then slowly return to the starting position. Benefits: It provides relief from the sciatic nerve pain, and improves muscle functioning. 3. Knee to Chest Pose Knee to chest pose, Credits: pixabay This pose is a great pose for strengthening your abdominal muscles and lower back. How to: Lie down in a supine position with legs flats on the floor. Bend both your knees and bring towards your chest. Hold your knees with your arms just like you are hugging them. Hold this position for 20 to 30 seconds. Repeat two to four times for each leg. Benefits: It stretches your hips and thighs, improves flexibility in the lower back area and stimulates the abdominal area. 4. Cat and Cow Pose Cat-cow stretch, Credits: pixabay The cat-cow pose is a combination of two poses and is performed as a gentle warm-up exercise. How to: Kneel down on your knees. Get into a tabletop position by putting both your palms on the floor. Look up towards the ceiling by pressing your hips up towards the ceiling just like cow pose. While exhaling, release from the position by bringing your head down between your arms as you tuck your pelvis. Benefits: The cat and cow pose improves spine flexibility and can help decompress the lower back. 5. Cobra Pose Cobra pose, Credits: pixabay Cobra pose is a back-bending asana that is practised as a part of Hatha Yoga. How to: Lie down on your stomach with your palms outstretched on the ground. Take a deep breath, raise your upper body, shoulders and chest away from the floor. Look forward. On your exhale, release slightly. Repeat the pose with deeper stretch. Benefits: Removes spine congestion, relieves abdominal and back muscles pain. 6. Sciatica Nerve Floss Sciatica nerve floss, Credits: wikimedia Sciatica nerve floss is a gentle type of exercise that stretches the irritated nerves in your back. How to: Sit on a chair with both legs hanging off the edge Put both your hands on your thighs Straighten out one of your knees while looking up towards the ceiling Now, lower the leg while bringing your neck down Return to starting position You can also perform this exercise while sleeping, with your hands folded or on your back. Benefits: It helps relieve lower back pain by massaging the tensed nerve. This exercise also helps “massage” the sciatic nerve when it’s compressed by the surrounding muscles. 7. Knee Rolls Knee rolling exercises are great for lower back pain which also increases the range of motion in this area. How to: Lie on you back with your legs spread on the ground Bend your knees while keeping your feet on the ground Allow both your knees to roll over to one side as far as is comfortable Hold on for a few seconds, then bring them on the other side Repeat the position for 30-seconds Try to find time to do this exercise every 2-3 hours. Benefits: It relieves any tension in tight muscles present in the lower back. It helps regain flexibility, and lost rotation associated with sciatica. 8. Seated Flexion It is a seated exercise that helps activate the head and neck muscles and builds strength. How to: Sit on the edge of a seat or bed Place both your hands on your thighs Slightly bend forward and let your spine and lower back relax Now move your hands down towards your legs, and return to the start position Repeat up to 10 times in a row, trying to perform this exercise every few hours. Benefits: Helps address facet joint problem and disc problem. Improves sciatic nerve pain by relaxing your lower back muscles. 9. Mckenzie Bends McKenzie bend exercise can be done in a seated or standing position. It is usually recommended to relieve pain in hamstrings, glutes, and lower back. How to: Start standing next to a wall Lean towards the wall, to support yourself so that you are leaning on the wall Glide your hips towards the wall while keeping your feet in the same position. Go far as long as you are comfortable. Benefits: It provides rapid relief from the painful leg and lower back pain. 10. Standing Extension Standing extension, Credits: wikimedia Standing extension is one of the most common and easy to perform exercises that can help you find relief from sciatic nerve pain. How to: Stand up straight Try to lean back as much as you can, you can also provide support to your lower back with your hands Slowly return to the start position Benefits: Stretches and strengthens your leg muscles. Helps release tension from the lower back and provides relief from the sciatic nerve pain.

Can’t sleep? Is it Insomnia, or stress or are you just anxious about 8 techniques to fall asleep something? Well! Do you know our external surroundings also impact our sleeping ability? Let’s see how you can fall asleep instantly by just modifying your external conditions. 1.  Use of Essential Oils Like Lavender Oil Essential Oil, Credits: pixabay Lavender oil has shown to possess anxiolytic properties that not only help reduce anxiety and stress but also improves sleep without causing any potential adverse reaction. Lavender essential oil is widely used in aromatherapy. It improves sleep latency, sleep quality, sleep duration,  and disturbed sleep or anxiety in adult patients.1. 2.  Maintain A Sleep Routine Reading while sleeping, Credits: pixabay A bedtime routine can provide multiple benefits. It may help you sleep early, wake up early, and also keeps you fresh and alert the whole day. Maintaining a sleep routine includes activities in several broad domains. This includes nutrition, taking showers, communicating with family, reading, listening to music and massaging.2. 3.  Set Your Room Temperature Cosy room temperature aids in good sleep, Credits: pixabay When we sleep, our core body temperature tends to decrease resulting in heat loss through the skin.3. So, adjust your room temperature according to the weather. If your room temperature is not ideal, you may find it difficult to fall asleep. If it’s too cold, cover up yourself with an extra blanket and if it’s too hot turn on the air conditioner. 4.  Exercise Exercise at night, Credits: pixabay Exercise plays an important role in decompressing the mind, a process important for naturally transitioning to sleep. Exercise performed at least 1-2 hours before going to bed can provide you enough time to wash out the endorphin levels. This helps your brain wind down and contributes to better quality sleep. Research studies have shown exercise to increase total sleep time and increased slow-wave sleep and reduced REM sleep. 5.  Have Comfortable Bedding Comfort bedding, Credits: pixabay A cosy warm soft and neat bed looks appealing and helps you sleep better. If you don’t find your mattress comfortable then replace it. Try buying a firm mattress that reduces the pressure points on your body and gives you a better night sleep. 6.  Keep Your Mobile Phone Away Keep light-emitting devices away while sleeping, Credits: pixabay Multiple research studies have shown that evening exposure to light‐emitting (LE) devices can have a significant impact on the circadian cycle. It can adversely affect circadian timing, sleep cycle and alertness. That is why it is suggested to limit the use of light-emitting devices during evening time. 7.  Music Therapy Music helps sleep, Credits: pixabay Just like strong beats infuse an energetic state, and marching bands mark a prowess of strength. Similarly, sleep when combined with melody and harmony has the potential to induce the brain’s sleep response. 8.  Warm Milk Warm milk, Credits: pixabay Drinking a glass of warm milk while going to bed may help you 8 techniques to fall asleep instantly. This is attributed to the tryptophan compounds present in milk. Tryptophans are certain proteins that play an important role in the production of a neurotransmitter called serotonin. Serotonin is feel-good hormones that boost mood, promotes relaxation, and helps in the production of the hormone melatonin. Melatonin helps regulate our circadian rhythm and prepare our body for entering a sleep cycle. So next time, you won’t 8 techniques to fall asleep quickly after getting into your bed, try one of these techniques. It will surely help you get a good night sleep.

Ideally, supplements should be a part of your diet but completing your nutrient intake through the diet is very difficult. There are many multivitamin tablets available for glowing skin in India which are rich in specific supplements. Here are 7 supplements that provide you necessary vitamins for glowing skin Supplements are the best tonic for glowing skin, Credits: Freepik Vitamin C Vitamin C has many health benefits, one of which is its ability to benefit the skin. It is an important cofactor in maintaining skin health. It is also helpful in fibroblast proliferation which helps in functioning of the skin. Vitamin C is added to various skin care products because of its ability to influence cells that control the pigmentation of the skin. It helps in avoiding discolouration and allows the skin to maintain a uniform colour. The recommended dose for vitamin C is 1000mg daily. Vitamin D Overdose of vitamin D can cause skin rashes, Credits: wikimedia commons Almost all marketed multivitamin tablets for glowing skin in India contain Vitamin D. The human body extracts the amount of Vitamin D it needs from sunlight and diet. However, a very alarming fact is that an estimated 1 billion people in the world suffer from vitamin D deficiency. This deficiency has been linked with skin cancer and damages the skin. Vitamin D supplements are the best tonic for glowing skin because they replenish the outer layer of the skin with necessary nutrition which helps it glow. Fish Oil Fish oils help in improving elasticity of the skin, Credits: wallpaper flare Many products which are marketed as the best tonic for glowing skin contain fish oil as a primary ingredient. Fish oils are rich in omega 3 fatty acids which are essential vitamins for glowing skin. Omega 3 fatty acids are a promoting factor in collagen production. Collagen helps in removing wrinkles and improves the elasticity of the skin. In addition to this, fish oil also helps in maintaining ideal moisture content and provides the skin with a smooth texture. It is among the best vitamins for glowing skin. Calcium Calcium is an important nutrient in the overall function of the body and it plays a vital role in skin health as well. Calcium is important in the production of skin cells. If there is a lack of calcium then the time taken to replace dead cells increases which affect the appearance of the skin. A calcium deficiency can also make the skin fragile which gives it a dull appearance. A 500mg daily dose of calcium is recommended for glowing skin. Zinc Zinc is a mineral which is used to fight acne. One enemy of glowing skin is the presence of acne. Zinc is among the best tonics for glowing skin because it can be used to treat as well as prevent acne. In addition to this, zinc also inhibits the formation of free radicals which are harmful to the skin. Zinc is widely available in skincare supplements. Vitamin A Many experts recommend vitamin A as a tonic for glowing skin. Vitamin A boosts the protective tissue of the skin. This makes it tougher towards external agents that can damage it and affect the skin glow. It also reduces the production of oils which can dull the skin. Ashwagandha Ashwagandha is extracted from ashwagandha plant, Credits: wikimedia commons An ayurvedic supplement which is being widely used in skincare today. Ashwagandha has a purifying action on the skin in which it removes the harmful chemical compounds. It is also used for fighting acne. Ashwagandha is a key ingredient in many tonics for glowing skin. Takeaway There is a wide range available of multivitamin tablets for glowing skin in India. These products contain supplements which help in maintaining skin health and achieve glowing skin. Try to get these supplements through the diet but in case that does not work then you can use marketed formulations. Only use the recommended dose as overdosing can be harmful and also discuss possible side effects with a doctor or a pharmacist.

Research suggests that there are more than 200 different types of cancer out of which nearly 22% are classified as rare. Here are some of them: Different types of Rare cancers The list of 6 most rare cancers includes sarcoma, thyroid cancer, neuroendocrine cancer, bone tumours, lymphoma, and paediatric cancers. 1.   Bone Sarcoma: Bone sarcoma or osteosarcoma accounts for 0.2% of all cancers in India and less than 10 lakh cases per year.  It is a type of bone cancer where the cells in the bones divide abnormally to give rise to cancer. It accounts for the third most common cause of mortality in adolescents. However, with recent advancements and multimodality management, these tumours have led to an increase in their 5-year survival rates.1. 2.   Thyroid Cancer: Thyroid Cancer, Credits: pixabay Thyroid cancer is another rare cancer disease that affects the cells of the thyroid. The thyroid is a butterfly-shaped gland which is located at the base of your neck. The thyroid gland regulates the release of various hormones and the body’s metabolism. Even though the rate of thyroid cancer in India remains low. Over the decade, the thyroid cancer rates have increased from 2.4 to 3.9 in women, whereas, in men, the incidence rate has increased from 0.9 to 1.3 %.2. 3.  Neuroendocrine Cancer Neuroendocrine Cancer, Credits: pixabay Carcinoid or neuroendocrine neoplasms is a rare cancer group in India that has found to be affecting less than 5 in 100,000 people each year.3. The neuroendocrine tumour affects the neuroendocrine system and may take several years before symptoms appear. The cancer cells in a neuroendocrine tumour may spread throughout body organs such as bowel, lung, stomach and pancreas. 4.    Brain Cancer Cancer growth in Brain, Credits: pixabay The occurrence of brain cancer in India is found to be extremely rare. The data suggests that only two or three out of 1 lakh people are affected by brain cancers in India which accounts for less than 2% of all malignancies diagnosed. Brain cancers result when cancer cells spread to your brain from other parts of the body. 5.   Lymphoma Lymphoma, Credits: pixabay Lymphoma is a common haematological malignancy which occurs due to the abnormal growth of lymphocytes. The incidence rates for lymphoma in men and women were found to be 1.5 and 2.9 % per one lac persons.4. 6.   Paediatric Cancer Pediatric Cancer, Credits: pixabay Although cancers are found to be rare in children, it is an important cause of death among them. The data suggests that 150 out of every million children in India get diagnosed with cancer. The most common malignancies in children are found to be Leukaemia and lymphoma whereas, bone tumours, neuroblastoma, and nephroblastoma are rare and less frequent.

Over-the-counter drugs are easily available in drug stores and supermarkets and just about anyone can get their hands on them. Due to this easy access and few restrictions,  it gives people an open opportunity to abuse or consume such drugs under no supervision. Usually, there are two main reasons for drug overdose: ●    Lack of Knowledge A lot of people wrongly assume that just because Common OTC drugs abuse are legal, it is always safe. Sometimes, people may also believe that consuming more medicine will add to its benefits or speed up the process. However, such assumptions couldn’t be more wrong as overdosing on a medicine could seriously cause permanent damage to your health and worsen the condition that was intended to be cured. OTC medicine abuse, Credit: pxfuel ●    Addiction Some of common OTC drugs abuse come with mild side effects like dizziness, sleepiness, etc. Sometimes, abusers over-consume such medicines in the attempt to increase such side effects to attain the feeling of euphoria or temporary numbness, hallucinations – all of which are signs of escapism. Such consumptions could either be intentional or an accidental discovery which eventually progresses to dependence and addiction. For example, 9% of young adults worldwide are OTC drug abusers, while that percentage may seem low, it’s still 1.3 million people. Cough syrup, Credit: pixabay Here are some of the most common OTC medicines that are abused: 1)  Cough Medicines Dextromethorphan is a cough suppressant that affects the signals in the brain that stimulate and trigger cough reflex and is thus used to treat a cough. However, usage of such medications above it’s recommended intake could lead to intoxication and dangerous side effects. It is one of the most common OTC drugs that is abused as such medications are available in the cabinets of almost every household. Cough medicine dosage as a drug Recommended intake: 120mgDosageEffects130-200mgmild stimulation and euphoria.200-400mgstronger euphoria and hallucinations.300-600mgloss of motor coordination and visual distortions.500-1500mgout-of-body sensations. Side effects of overdosing: Breathing problems Fainting or blacking out Muscle twitching Extreme drowsiness or sleepiness Heartbeat problems Too high or too low blood pressure Elevated body temperature or fevers Vomiting Blurred vision Brain damage and other neurological disorders Common medications Ascoril D Dexalone Tussalyte OTC medicine, Credit: Pikist 2)  Cold Medicines Pseudoephedrine, an active stimulant ingredient used in many cold medicines, usually works to relieve nasal from colds or allergies and also relieve sinus congestion. However, the same ingredient is used in illicit drugs, with a different dosage, to induce hallucinations and intense high. Harmful side effects of overdosing includes: Irregular heartbeat and arrhythmias Shortness of breath High blood pressure Dizziness Seizures Common medications Sudafed syrup or tablet Kofron BR Sucor 3)  Motion Sickness Pills (Dimenhydrinate) Dimenhydrinate is used to treat motion sickness and vertigo. However, high doses of  the drug can cause complications like: Hallucinations Ringing ears Nausea Irregular heartbeat Weakness Dizziness Seizures Sometimes, it could even lead to coma and death. The drug is often abused for some of its psychedelic properties mentioned above like hallucinations, vision distortions, ego dissolution, and empathy enhancement. Overdosage:  200 to 1200 mg (depending on body weight). girl sitting in car, Credit: Wallpaperflare 4)  Pain killers Acetaminophen is most commonly used to cure or provide relief to minor body aches, pain, and headaches. However, the rate of abuse of this drug is so high that it puts thousands of people in the hospital each year as it causes serious complications like liver damage, failure, and hepatitis. Other side effects include: Drowsiness Hepatotoxicity Hypersensitivity reactions 5)  Antacids Antacids are used to treat stomach problems related to heartburn, acidity, acid indigestion, and sour stomach that causes an upset stomach by helping with bloating, pressure, pain, or gas symptoms. Serious side effects of overdosing include: Diarrhea Constipation Stomach cramps Kidney stones (rare cases) Acid rebound: A condition where the stomach produces even more acids Most of the cases of abuse are due to accidental overdose. OTC medications used to cure stomach problems, Credit: public domain pictures 6)  Laxatives Loperamide is a synthetically produced opioid used to relieve diarrhea but causes a euphoric effect when taken in large enough doses. Other side effects include: Abdominal pain Constipation Drowsiness or dizziness Nausea and weakness 7)  Antihistamines DPH acts as an antihistamine and is mainly used to treat allergies and thereby reducing allergic symptoms. Sedation or extreme sleepiness is usually a strong side effect of these drugs but is sometimes intentionally used in sleep aids. Other side effects of DPH include: Sinus tachycardia Dry mouth Blurred vision ileus Urinary problems CNS depression Hyperactivity Psychosis It’s multiple properties and effects make it a good ingredient for a variety of medications which consequently increases the opportunities for drug abuse. Drugs abuser consumed DPH to: Elevated mood Increased energy levels Euphoria Common medication: Benadryl Allergy Nytol OTC drug abuse should taken seriously, Credit :Needpix Seek Professional Help! Once problems of drug abuse have been identified, it is very important to ask for help and follow through with it. Common OTC drugs abuse addiction or abuse can be as equally dangerous as illegal drugs and should not be taken lightly. It can cause problems related to your heart, kidneys, liver and nervous system and can also lead to death. If you are personally facing such problems or know a loved one going through it, support and help should be offered and extended.

Is a pain in your back causing you trouble? Are you looking for ways to find relief from your back problems? Do you know some common mistakes done during pregnancy may be responsible for causing you back problems? Here are a few of them. 1.  Lack of Exercise Pregnant woman holding her back, Credits: pixabay Being pregnant doesn’t mean you should sit and take rest all the time. Remaining physically active during pregnancy, not only promotes the growth of your fetus but also boosts blood circulation throughout your body and keeps you away from all ailments. Lack of exercise during pregnancy causes muscle tension- a condition in which muscles remain in a semi-contracted state for an extended period of time. Muscle tension may result in muscle spasms and muscle pain due to lactic acid build-up. This is one of the major causes of back and neck pain during pregnancy. The best exercise to release muscle tension in a pregnant woman includes swimming. Swimming allows your muscles with greater access to oxygen-rich blood and thus relieves tension in your muscles. 2.  Sleeping in the Wrong Position Pregnant woman sleeping, Credits: pixabay Every pregnant woman is advised to sleep on their side, especially on their left side. This position helps promote blood flow throughout the body, releases any congestion in the muscles and also helps you sleep better. To support your spine, you can keep your legs and knees bent with a pillow to support, in between your legs. All these days if you have been sleeping in a wrong position then it’s time to set yourself into the right sleeping position and find relief from your backache. Support your back with pillows while sleeping. Also, use a firm mattress that can prevent and relieve backaches. 3.  Walking or Standing for Long Periods Stressed Pregnant woman, Credits: pixabay Walking or standing for long periods and carrying weights on your shoulder during pregnancy may lead to lower back pain.  This occurs due to the inflammation in the facet joints and discs of the spine. Also, the centre of gravity shifts upward during pregnancy to support the weight of the growing fetus. This makes your lower back naturally begin to curve inwards, causing you back pain. Standing for long periods may also cause swelling and pain in your ankles and calf muscles. A maternity belt can help you hold up your belly and take the pressure away from your back. Avoid standing for too long in the same position, either take a walk or rest your legs for short intervals. Focus on your posture and stand tall and straight. 4.  Stress Stressed Pregnant woman, Credits: pixabay Anxiety and stress may be common for a new mom-to-be, but too much of it may hurt your back for sure. Anxiety and stress trigger the release of cortisol hormones which are responsible to cause inflammation and pain in the body. This, in turn, leads to muscle tightening and tension in your back muscles. Try breathing exercises or Pranayama and meditation to regulate your anxiety and stress levels. It increases your pain tolerance level, helps manage back pain during pregnancy while keeping your mind and body calm. 5.  Wearing High Heels Heels in Pregnancy, Credits: pixabay Flaunting your baby bump makes you look beautiful and not your high heels! Wearing high heels may arch your spines more than what’s normal and put excess pressure on pelvic and back joints. This is because the body weight in pregnancy is pushed forward due to the growth of your baby. The higher your heels are, the more back pain you will observe due to more arch in your back. While wearing a high heel for an hour or two may not cause you back problems. But, spending hours in this unnatural alignment can lead to muscle spasms and back pain during pregnancy. Go for soft and comfortable shoes or flats which do not put any strain on your back and your calf muscles. 6.  Not Eating Enough Fibre Pregnant woman eating, Credits: pixabay Pregnancy demands a higher calorie intake! Higher calorie intake means taking foods that are healthy and rich in fibres, probiotics, nutrients and minerals. Constipation during pregnancy may result either due to hormonal changes and pressure from the uterus, but what you are eating in your daily diet may also contribute to constipation. A lack of fibre in the diet and pregnancy are two causes of constipation. It is normal to experience constipation once in a while, but if it’s a regular occurrence, then you may experience lower back pain. Constipation during pregnancy may cause you to strain which puts pressure on the back and on the discs of your spine resulting in back pain. Eat fibre rich diets, probiotics, and do some physical exercise to help in your backache. Pregnancy is considered to be the most beautiful phase in a woman’s life.  There are many do’s and don’ts to be followed during pregnancy that may not always be possible for every woman to get them all right.  In such a case, continuous support from a family member and spouse during pregnancy benefits both the mother and the baby.