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No matter what diet you follow, getting the right vitamins and minerals from what we eat can be very challenging, especially for vegetarians. Omega-3 fatty acids, vitamins B12 and D, calcium, zinc, iron, and iodine are a few identified important nutrients that are of great concern in vegetarians and vegans. Vegetarian foods that are most beneficial for the body. Image Credits: Flickr To fill in gaps caused by lack of these nutrients in the diet, many people consider taking supplements. Here we discuss a few vegetarian options and what to look out for while purchasing your supplements. Some Tips Before We Start There are a range of factors that determine the efficiency of a supplement. It is thus necessary to analyse these factors before making the purchase. Brand Reputation It is necessary to do full research on the supplement you are planning to use by reading reviews about the product and understanding the image it has in society. The products must also be independently tested. Active Ingredients Learning about the various ingredients that are going to be in your supplement is important to make sure you do not have any side effects on prolonged use. 5 Best Vitamins And Supplements For Vegetarians 1. Omega-3s Eicosapentaenoic acid and docosahexaenoic acid are two omega-3 fatty acids that improve overall health of the body. It reduces the risk of getting diabetes, keeps the heart and brain healthy, and makes bones stronger. The primary food that contains these acids is fish. Foods like chia, flax seeds, and walnuts, tofu and soya beans are a few vegetarian items that are used to get the basic type of Omega-3. Both vegans and vegetarians tend to have lower blood levels of both EPA and DHA. Fish-free omega-3 supplements are also available that deliver a combination of both from the same food fish eat to get their Omega-3. It is called microalgae. For the healthy development of a baby while in the mother’s womb, DHA is very necessary. It is thus advisable for vegetarian women to consult doctors for supplements. 2. Vitamin B12 A deficiency of vitamin B12 in the body can cause serious nerve damage, fatigue, and anaemia, since it used to keep the nerves and blood in the body healthy. Mostly B12 is widely found only in animals, and some amount in animal foods. Eggs also provide some B12, but not as much as meat and fish. For vegetarians, dairy products can help maintain B12 levels. Various B12-fortified breakfast cereals and plant-based milks can also be used for those who do not consume non vegetarian food. Multivitamin tablets are also a way to consume B12. All people above the age of 50 are recommended to take B12 supplements as the body loses ability to absorb this from the foods. Sometimes B12 supplements can be packed in capsules that are made of non-veg gelatine. So, be careful while checking the label. 3. Vitamin D Sunlight is considered as the best source for vitamin D, Image Credits: Health.mil Vitamin D is required for keeping the immune system strong and also helps to make the bones stronger. High blood pressure, cancer and depression in an individual can cause deficiency of this vitamin in the body. Most people, whether veg or non-veg find it difficult to get this vitamin only from foods. Getting exposed to sunlight is necessary (without sunscreen). Dairy products, orange juice, mushrooms and cereal are great sources for gaining vitamin D. 4. Calcium Calcium helps to reduce risk of bone fractures and keeps bones strong. Green leafy vegetables like Kale, and cabbage have high absorbable calcium. Along with this, dairy products, orange juice etc are also best recommended for calcium. Multivitamins also have calcium in it. Other sources of calcium come as a combination with magnesium. Such supplements must replace only those amounts that are not included in the meals. Excess of calcium in the body can get toxic. 5. Multivitamin Many vegetarians opt for multivitamin tablets.  Image Credits: Pikist Many people generally lack nutrients like iron, and iodine which is compensated for by multivitamin tablets. Thus, it can add overall insurance to your diet. Nuts like cashews, walnuts and various seeds like flax and pumpkin seeds have high zinc content. Iodine plays an important role for thyroid health. This is found in iodized table salt. Food we eat must have the right amount of salt. Women who have not reached menopause need iron in their body due to loss of blood. Multivitamins can help then. Eating leafy green vegetables that are rich in iron and beans along with vitamin C-rich foods like juices helps in iron absorption. It must be noted that too much of anything can be harmful. #supplementsforvegetarians

Tennis elbow or lateral epicondylitis is a medical condition in which the tendons present in your elbow become weak and lead to constant pain and discomfort. It is caused due to the repetition of a particular motion. The condition is named after tennis but it causes only about 5% of total cases. You experience pain on the outside of your elbow from the tennis elbow. It begins as slight inconvenience but can become serious chronic pain. You have to physically rehabilitate for relaxation, if you suffer from lateral epicondylitis. These workouts help to relieve muscle and elbow strength. They require a minimum of 2 weeks to show action and can require more time in some cases. The following exercises help relieve Elbow pain caused by tennis elbow: Clenching Your Fist Fist clenching improves grip and increases muscle strength. Image Credits: wallpaperflare The tennis elbow also contributes to arm loss of grip. This exercise will help you improve your forearm muscles and improve your grip. To perform this exercise, do the following: Rest your arm with your palm facing upward on a flat surface Slowly roll your hand into a clenched fist Hold your hand in this fist position. You should use a ball to do it to get improved outcomes after a week of this workout. It should be performed once a day. ALSO READ: Signs Of Arthritis To Watch Out For In Your 30’S Extending Your Wrist This can be done with or without weights. Image Credits: Needpix Your wrist contains a set of muscles which are responsible for its extension These muscles are connected to the elbow and are often overused. This exercise will help in strengthening these muscles. The steps for this exercise are: Use a low weight dumbbell. Preferably 1 kg or less. In case you feel a dumbbell might be too heavy, you can do this without one as well. Sit on a chair and rest your troubled elbow on your knee with your palm facing down Hold the dumbbell in your hand and curl the dumbbell upward so that the wrist is extended. Follow the same procedure for curling the dumbbell downward. If you are doing this without a weight, then use your other hand to put some pressure on your wrist. Be careful not to put excess pressure. Ensure that the elbow does not move and only the wrist is extended. You can begin with 10 repetitions simultaneously and work up to 20. Flexing the Wrist This exercise is similar to wrist extension. In this exercise, another group of muscles called the wrist flexors are strengthened to reduce pain and discomfort. Small dumbbells are very effective for this exercise. Image Credits: Flickr To do this exercise, you would need a lightweight dumbbell of up to 1 kg. You should perform the same activity without a dumbbell if you don’t feel comfortable. Sit on a chair with your elbow on your knee. Your palm should be facing upward Hold the dumbbell and curl your wrist upward while keeping your arm rested. If you are not using the dumbbell just curl your wrist upward. Repeat 10-20 times once a day. Turning Your Wrist This is an exercise which has a relaxing effect on the muscles and provides comfort. It also strengthens the wrist muscles to ensure healing. Follow these measures to implement this exercise: Stand up and bend the elbow at an angle of 90 degrees. Your arm should be making an L with your palm facing upwards Rotate your wrist in such a way that your palm is facing downward Hold this position for 10-20 seconds. Start with 10 repetitions. Bending Your Elbow Elbow bend is an exercise which helps in strengthening the elbow. Be very careful while doing this exercise and do not make sudden movements. Do smooth movements without jerking your arm. The steps for this exercise are as follows: Stand straight and hold your arms parallel to your body. Slowly lift your arm by bending the elbow upward. Bend the elbow until your hand touches your shoulder. Hold this position for 20 seconds and repeat. Towel Twisting This is a suitable workout for bracelet flexors and extensors. The grip on your hand also works positively. You need to do this with both your hands even if you have tennis elbow in only one arm. To do this exercise follow these steps: Roll a small towel and hold it between both your hands. Twist the towel as if you are removing water from a wet cloth. Ensure that both your hands are twisting in the opposite direction. Hold for 5 seconds and repeat. Ensure that both hands twist in both directions. Finger Stretching An illustration of the right way to perform finger extensions. Image Credits: Wikimedia commons This exercise is helpful for the ligaments present in your arm. This exercise can be done in the following way: Take a rubber band and place it around your hand covering your thumb and finger. Gently push your fingers apart stretching the rubber band Repeat this exercise 10 times. Be careful to follow smooth motions Takeaway Tennis elbow often requires long term treatment. The situation can last for years in some situations. These activities contribute to strength building. In case you still suffer from pain despite these exercises you should visit a doctor. Some other forms of treatment such as physiotherapy are also available. #ExercisesForTennisElbowPain

Calcium deficiency, which is clinically known as hypocalcemia is a condition in which the calcium intake is lower than the amount of calcium required by the body. Calcium is ingested through the food we eat. Calcium deficiency is a common condition with some estimates stating that more than 3 billion people in the world are suffering from this condition. Why Does the Body Need Calcium? Calcium plays a vital role in the body. Some major functions of calcium are: Bone Development: Calcium is an essential component of bone development and maintenance. Children require a large amount of calcium during their growing period. Contraction of Muscles: Calcium plays a major role in the contraction of muscles. Functions of the Cardiovascular system: Calcium helps in the formation of blood clots and also plays a direct role in the functioning of the heart muscle. There are various studies which link calcium to other important functions including lowering blood pressure and maintaining dental health. How Much Calcium Do I Need? The amount of calcium you need depends on your age. Calcium intake has to be fulfilled by eating calcium rich-food items under normal circumstances.Age GroupDaily Calcium Intake0-6 Months200 mg7-12 Months260 mg1-3 Years700 mg4-8 Years1000 mg9-18 Years1300 mg19-50 Years1000 mg51-70 YearsMales: 1000 mg, Females: 1200mg71+1200 mg In certain conditions, such as pregnancy, the doctors would advise you to alter your calcium intake. What are the Symptoms of Calcium Deficiency? Short term calcium deficiency may not show any symptoms at all but long term can affect the body severely. The following are symptoms of calcium deficiency: Muscle Issues Muscle problems such as soreness, pain and cramps are some of the first signs of calcium deficiency. These issues can occur in any part of the body but are mostly found in the arms and legs. These muscle problems stay for long periods and cause significant discomfort. Deteriorating Dental Health Calcium deficiency can cause tooth decay. Image Credits: Wikimedia commons Calcium along with other nutrients plays a major role in the formation of teeth and maintaining overall dental health. Calcium deficiency can result in the following dental conditions: Tooth Decay Gum Irritation Brittle Teeth Week Roots Lack of Energy and Tiredness Hypocalcemia causes tiredness and fatigue. In some cases, it can also cause dizziness. The lack of energy and feeling tired all the time are symptoms which can be identified easily. Fatigue and tiredness are common symptoms of hypocalcemia. Image Credits: Pixabay Skin Conditions Calcium deficiency has been linked to various skin conditions. They usually develop only after there is a long term deficiency.  Common conditions include: Dry skin Eczema Psoriasis Depression and Insomnia Various studies have linked calcium deficiency to cause insomnia and contribute to depression. Studies have shown that returning to optimal calcium levels can help treat these conditions. Affecting the Premenstrual Syndrome In patients with hypocalcemia, an increase in the pain level of the P.M.S is observed. There are studies which link calcium and vitamin D deficiency to a significant increase in the pain levels. What are the Causes of Calcium Deficiency? The conditions which can cause hypocalcemia are: Improper calcium intake Genetic abnormalities Intolerance towards calcium Medications The majority of cases are caused by improper calcium intake. What are the Risk Factors of Calcium Deficiency? Long term calcium deficiency makes bones more susceptible to fractures. Image Credits: Wikimedia commons In addition to the above-mentioned symptoms, long term calcium deficiency can also lead to the following conditions: Osteoporosis Osteopenia Seizures Chronic joint pain Susceptibility to fractures Walking Difficulty Disability Treatment and Prevention The treatment of calcium deficiency focusses on ingesting calcium-rich food items so that adequate amounts of calcium can be absorbed. In case you are suffering from severe deficiency, calcium supplements are available. Please ensure that you only take supplements after consulting a doctor and do not do self-medication. Some common calcium supplements include: Calcium Carbonate Calcium Phosphate Calcium Citrate The prevention of calcium deficiency can be done by eating food items with a high calcium content. The following food items are rich in calcium: Oranges are rich in calcium. Image Credits: Wikimedia commons Milk Cheese Yoghurt Oranges Bananas Almonds Soy milk Excess calcium is also not good for the body. So ensure that your intake is optimum. Takeaway Calcium deficiency can be very harmful to the body. It can cause discomfort as well as lead to severe complications. If you notice symptoms of hypocalcemia then you should consult a doctor. Calcium levels can be replenished in the body by maintaining a proper diet and in severe cases, by using supplements. It is a condition which should be addressed and should not be ignored. #CalciumDeficiency

A migraine is a condition which is characterised primarily with debilitating headaches often accompanied by other symptoms such as nausea and temple pain. This condition has multiple triggering factors and yes, change in weather is one of them. Weather changes have unique effects and have been linked with migraines recently. There are studies which show that 42% of people list changes in weather as a trigger for migraine. Some researchers have said that as a triggering factor weather changes are only second to stress. How Does Weather Trigger Migraines? The triggers of migraine vary on a person to person basis. Every person reacts differently to migraine triggers. When it comes to weather as a trigger, the exact mechanism is not known. However, experts have come up with theories for some weather phenomena. The following weather conditions have been known to trigger migraines: Increase in Humidity A rise in humidity levels can lead to dehydration which is a common trigger of migraine. Travelling to humid climates is a common trigger among patients. Sun Glare and Sunlight Direct sunlight can trigger a migraine because of a condition called photophobia. It is a condition in which a person is extremely sensitive to light. Lightning Experts believe lightning can trigger migraines, Credits: Pexels Experts believe that lightning has a specific effect on headaches which is not understood at the moment and requires more research. However, one theory suggests that it occurs because of sferics. Sferics are electromagnetic waves which are emitted by lightning. There are some other weather phenomena which can trigger migraines but their mechanism of action is not known. They are: Changes in barometric pressure Rise and fall of temperature High-speed winds Storms What Can be Done to Deal With Weather Triggered Migraines? The following activities can be helpful in dealing with migraines: Identifying Your Trigger All weather phenomena do not act as triggers to every patient. Each patient has specific triggers. Action can only be taken once you identify the trigger. For example, you can counter humid weather by hydrating yourself more than usual. Maintain a Detailed Migraine Record A detailed record will help you in identifying your triggers and it will also help your healthcare provider to guide you towards better management for migraine. Note the following details: The time and date Location of the pain Weather changes of the day Accompanying symptoms Duration of the migraine Food intake Detailed records will help in disease management, Credits: Pxhere Stay Inside: Stay Inside to Avoid Harsh Weather Staying inside will make you less prone to be affected by some specific types of weather changes such as storms and sunlight. Checking weather reports and planning your day accordingly could help you in significantly reducing the frequency of migraines. Increase Your Water Intake Increasing the amount of water will be helpful if your migraine trigger is humidity or heat-related. Drinking less water has been linked with migraines. Be Prepared Make a habit of checking the weather forecast. The meteorological departments which give weather predictions are often correct and can provide you with information that can help you prepare. Avoiding certain weather phenomena by being prepared will be beneficial. Avoid Other Triggers Controlling the weather is not in your hands but other triggers are. Some experts believe that weather triggers often act after combining with other triggers such as food-based triggers. Limiting other triggers will help in reducing the frequency and in some cases intensity of migraines. Use Shades or Eye Protection Goggles Shades protect you from light-based triggers, Credits: Pexels Wearing shades will help in avoiding sunlight which is a prominent migraine trigger. Shades can also help with artificial beams of light which can also trigger photo phobia. Takeaway Migraine is a complicated condition which unfortunately does not have a cure. However, it can be managed effectively. Weather changes can trigger migraines and it is important to identify what kind of weather affects you. Treatment is important for migraine. If you suspect that weather changes are triggering your migraines then inform your doctor about it. Use the above-mentioned tips to avoid weather triggers and manage the disease better. #Migraine #Weatherchangesmigraine

A leg cramp is a condition which results from the involuntary contraction of muscles. Leg cramps feel like muscle knots, and in some cases, make it difficult for the patient to move. It is a common condition with a majority of adults suffering from it at some point in their life. This percentage increases with age. Experts suggest that almost 75% of leg cramps occur when a person is asleep. Doctors refer to leg cramps as Charley Horses. Leg cramps can be very uncomfortable and painful What are the Causes of Leg Cramps? Leg cramps can be caused by the following conditions: Fatigue and Exhaustion Overworking your leg muscles can cause leg cramps. This includes exercise as well as overall exhaustion. Playing sports, such as football, which strain the legs can also lead to exhaustion of the muscles leading to leg cramps. Incorrect Exercise Techniques If exercises such as leg presses and leg extensions are done in a wrong manner, then they can result in leg cramps. It is important to follow the correct technique when doing such exercises. If you are just starting make sure you understand the right way to exercise. Pregnancy Pregnant women often suffer from leg cramps, Credits: Pikist Leg cramps are common phenomena in pregnant women. During pregnancy, the human body undergoes many changes which can trigger leg cramps. It is believed the overall exhaustion which occurs due to pregnancy is the primary cause of leg cramps in pregnant women. Medical Conditions There are various medical conditions which can cause leg cramps. Some of these conditions are rare whereas the others are quite common like type 2 diabetes. Some of the examples are: Parkinson’s disease Kidney Failure Hypothyroidism or Hyperthyroidism Kidney Failure Liver Cirrhosis Alcoholism Alcohol use disorder can cause leg cramps, Credits: Wikimedia Commons Medications The use of certain medications can cause leg cramps. If you have started with some new medications and noticed the appearance of leg cramps then inform your doctor about it. The following medication classes are known to cause leg cramps: Diuretics Birth control pills Medications for Asthma Statins How to Treat Leg Cramps? There are no medications indicated to be used for leg cramps. Doctors would suggest you do the following home remedies which have shown positive results: Stretching One of the best methods to treat leg cramps is to stretch your muscles. Start by mildly stretching the affected area. The stretch will provide relief and in some cases can immediately rid of the cramp as well. Be careful as to not perform any jerking muscles. Identify and Avoid Some people might be able to identify the activity which is responsible for their leg cramps. Usually, the activities which are identified are specific exercises. If you can identify the activity then be sure to avoid it. You can find out by only performing one particular exercise a day and observing if you suffer from leg cramps after it. Provide Heat Heating pads are very effective in treating leg cramps, Credits: Wikimedia Commons Heat can relax a muscle and help deal with the cramp. Use a warm water bottle or a heating pad and apply it to the affected area. This activity will give you a relaxing and soothing feeling. Heating pads are very effective in dealing with leg cramps. How to Prevent Leg Cramps? Leg cramps can cause serious discomfort and your goal should be to prevent them. The following activities are helpful in preventing leg cramps: Regular Exercise Exercise builds muscle strength, Credits: Pexels Exercising regularly is important to maintain muscle health. It will increase your muscle strength and reduce the number of cramps you get. Maintain a Nutritious Diet A healthy diet which contains proper nutrients is very important for your overall health. Recent studies have suggested that leg cramps could also occur due to the deficiency of magnesium in the body. However, this requires more research before coming to conclusions. Nevertheless, a nutritious diet will help you in maintaining stronger muscles. Comfortable Clothing and Footwear Wearing extremely tight clothes or uncomfortable footwear can contribute to leg cramps. Wear items which are comfortable so that they do not cause any damage. Takeaway Leg cramps can be treated effectively with home remedies and the preventive measures mentioned above are also beneficial. As most leg cramps occur during sleep, they can severely hamper our sleep cycle which will have further negative effects. It is important to address the problem of leg cramps and take action. If you are suffering from leg cramps regularly and the home remedies do not seem to be working then visit a doctor as it could be some other condition. #Legcramps #Legcrampsexercises

What is a Pelvic Tilt? The pelvic tilt is the inclination of the pelvis with respect to the thigh bones and the rest of the body. It results due to lack of mobility, stability, motor control and posture. And, it can result in several other disruptions if your pelvis is out of its natural location, normally tilted in one direction or the other. It usually affects the hip flexors and extensors and contributes to either good or poor posture. Types of Pelvic Tilt The three most common types of pelvic tilt issues are: Anterior pelvic tilt Posterior pelvic tilt Lateral pelvic tilt 1.  Anterior Pelvic Tilt The anterior pelvic tilt is a condition where the front of the pelvis rotates forward and the back of the pelvis rotates up. It impacts the health of the spine and is usually caused due to excessive sitting. In this type, the hip flexors tighten which compromise your pelvic alignment and take over your spinal stability. It is mostly experienced by pregnant women. 2.  Posterior Pelvic Tilt The posterior pelvic tilt is a condition where the front of the pelvis tilts up and back, while the bottom of the pelvis rotates under the body. It is just opposite to the anterior pelvic tilt. The hamstring muscles in this are tightened and the position of the spine is weakened. 3.  Lateral Pelvic Tilt A lateral pelvic tilt occurs sidewise and the degree of tilt is so high that one hip seems higher than the other. It happens as the pelvis moves side by side. This form of pelvic tilt is normally caused by the erector spinae muscles. This contributes to unilateral body-wide muscle imbalances. Exercises that can correct Anterior pelvic tilt Anterior pelvic tilt can cause you pain in the lower back, hip and knee pain leads to faulty posture, disrupts the normal curve of the spine, and leads to forced hip and knee rotations. Doing exercise can help relieve these symptoms and address the anterior pelvic tilt. Lying Glute Bridge Lying glute bridge, Credits: Pixabay Benefits: – It works on your glutes and hamstrings and strengthens them. – It helps relieve back pain without placing any pressure on the lower back. Bird Dog Bird-dog pose, Credits: Pixabay Benefits: It strengthens the glutes and enhances core stability Improves stability, promotes proper posture, encourages a neutral spine, increases range of motion and relieves low back pain. Plank Plank Credits: Pixabay Benefits: Activates the glute and hamstring muscles. Helps adjust the pelvis towards a more posterior position Encourages proper posture and corrects spine curvature Single-Leg Reverse Hypers Single-Leg Reverse Hypers, Credits: pixabay Benefits: It strengthens your glutes, hamstrings, and lower back all at once. It supports your spine and relieves from lower backache problems. Dead Bug Dead Bug, Credits: Pixabay Benefits: It works on your core and hip stabilization. Helps align the pelvis. Improves posture, balance and coordination. Quad Foam Roll Quad Foam Roll, Credits: Pixabay Benefits: Release tension from quadriceps and rectus femoris muscles. Helps maintain normal muscle length, increase range of motion, relieves from pain, and aid in recovery Bridge Pose Bridge Pose Benefits: It stretches the muscles in your chest, neck, spine, and hips. Strengthens the back, buttocks, and hamstrings. Corrective Exercises for Posterior Pelvic Tilt Seated Hamstring Stretch Seated Hamstring Stretch, Credits: Pixabay Benefits: Stretches the tight hamstrings, makes it flexible. Helps bring the pelvis to tilt backwards Hamstring stretch also provides an extra support to the back and pelvis Superman Superman pose, Credits: Pixabay Benefits: Strengthens weak glutes and lumbar spine. Increases your core strength. Cobra Pose: Cobra pose, Credits: Pixabay Benefits: Loosens the muscles of abdominals, Pulls your pelvis forward. Strengthens the spine and glute muscles Glute / Piriformis Foam Roll Glute / Piriformis Foam Roll, Credits: Pixabay Benefits: Release the tension from tight glutes Strengthen the lower back, abdominal, gluteal and hamstring muscles Hamstring Foam Roll Hamstring foam roll, Credits: Pixabay Benefits: Release tight hamstrings Helps with flexibility, muscle recovery and pain reduction. Exercises for Lateral Pelvic Tilt Lying Reverse Leg Raises Benefits: This will help strengthen the weaker side of the hip. Strengthens the glutes and improves hip mobility Warrior Pose (Glute Kick Back) Warrior pose, Credits: Pixabay Benefits: It helps align back your hips and pelvis by fixing the unilateral imbalance Opens your hips. Improves focus, balance and stability. Clamshell Exercise Clam shell exercise, Credits: Pixabay Benefits: Strengthen the gluteus medius, which is located at the outer edge of the buttocks and is responsible for stabilizing your pelvis. Balances and strengthens the muscles in your inner and outer thighs and pelvic floor muscles. Lying on Side Leg Lift Side-lying leg raise, Credits: Pixabay Benefits: Strengthens the glutes Improve range of motion in the hips. better body stabilization. #Anteriorpelvictilt #Pelvictilt #Lateralpelvictilt #Posteriorpelvictilt #Backpainexercise

There is a lot of misconception that cycling causes ailments like knee pain, arthritis, numbness, back pain, and other joint problems. But the fact is that cycling is a low-impact form of exercise that serves multiple benefits to your cardiovascular health, lungs, general lifestyle and most importantly, it has multiple benefits to your knees. Cycling ensures continuous movement and lubrication of the knees and the strengthening of muscles that support the joints. In addition to that, cycling could also be a good knee exercise even for people with bad balance. In this case, indoor cycles are a great option and prove to be nearly as effective with the same amount of resistance. Cycling, Credit: Pixabay When is Cycling Bad? One of the main reasons for the misconception that cycling is bad for your knees is because there are a handful of cyclists who have problems related to the knees. It is important to understand that while exercise is good for your physical health, excess of anything is bad. This is why overdoing it or spending too much time cycling, without giving your body rest, could damage your joints or muscles. It is also important to realize that cycling will not prove to be beneficial to a person who is injured and is undergoing the healing process. In this case, it will only do more damage. In addition to that, there are other factors that could affect your knees while cycling. They include: Cycling habits: The amount of time spent cycling or the regularity of a person’s routine could greatly affect a person’s knees and risk of pain and injury. Using the wrong type of cycle: Using a cycle that’s too big or too small for you or even using the wrong gear could damage your knees due to excessive strain on your legs or incorrect resistance level. Genetic factors: Knees problems like osteoporosis, arthritis, etc could be genetic. How to Ensure Proper Cycling Technique They include: ●    Purchasing the right cycle Using the correct gear, Credit: Pixnio Ensure that the size is suitable for your body type and height. Moreover, the seat should be adjusted to a proper height and the correct angle. The distance of the pedals from the frame of the cycle must also be adjusted. ●    Strength and stamina Before you start cycling, you must ensure that your leg and low body strength should be strong and firm enough for repetitive cycling and pedaling. Thus strength training before cycling can help prevent several forms of knee pain. ●    Warm-ups Warm-ups are a way to get your body ready for exercise. This is because your body needs time to adjust the body temperature and blood flow in accordance with the activity to successfully perform or carry out that movement. Thus, once your body has all warmed up, there will be less stress on your joints and muscles. One must also start out slowly and then obtain their regular or normal pace. Correct posture, Credit: Pxfuel ●    Proper posture It is very important to position your body correctly and ensure that it is not tensed up. Thus, one must relax and be stress-free while cycling. As a result, this natural position will increase efficiency and reduce any chances of injury. One will also find themselves spending less energy. Bottom line With the right equipment, fitness, strength, and technique, cycling is a very good form of exercise to improve the quality, strength, and health of your knees, making them stronger and less prone to problems. #Kneepain #KneeTroubles

Dental and hygiene is very important and must be maintained. Although one may not realize it, oral conditions have a very big impact on the overall health and immune system. There is scientific proof that people who smoke need to consume a lot of coffee compared to non-smokers as their body produces enzymes that help break down caffeine and wear out its effects faster. The combination is coffee and caffeine is bad as both these substances greatly affect a person’s teeth and overall oral health in an undesirable manner. Why are Cigarettes Bad for Your Teeth? Smoking cigarettes can affect your oral health in the following ways: ●    Tatar Formation Cigarettes contain tobacco, a leaf that contains high levels of harmful chemicals. When this substance mixes with the saliva, it creates a medium of bacteria to grow in the insides of your cheek, gums, and teeth by sticking on them. As the situation progresses, the bacteria will form a film around your mouth and is referred to as mouth plague. If it continues to accumulate without getting cleaned, a hard yellow substance will be formed. This is known as tartar. It can only be removed professionally by a dentist. ●    Gum Problems Over time, the tartar that settles at the base of your teeth, just above the gum line, is very bad for you as the bacteria continue to irritate and damage your gums. As a result, it makes the gums loose and could lead to increase in pain, sensitivity, cavity, and tooth decay. Eventually, the tooth turns yellow and the person will have a really bad breath. Smoking and coffee is bad for oral health, Credit: Authority Dental ●    Tumor and Cancer Formation Tobacco contains high levels of additive chemicals like nicotine and other deadly cancer-causing chemicals. These chemicals trigger mutation in cell division and leads to abnormal tumor formation in your mouth. This is why oral cancer is very common in smokers- they are 6 times more likely to develop tumors than non-smokers. ●    Poor Blood Flow The harmful smoke and chemicals affect the blood supply to the gums and therefore causes infections and abnormal gums tissue functions. The gum will also abnormally bleed while performing normal practices like brushing and flossing. It could even bleed while the person is smoking. Other harmful effects of smoking include: Bad breath Stains on teeth Inflammation Low of jaw bone density White patches inside the mouth Slow healing process Coffee is bad for you teeth, Credit: Pexels What Does Coffee Do to Your teeth? Consuming coffee can affect your oral health in the following ways: ●    Stain and Discoloration of Teeth Caffeine contains a color compound known as tannins, it is a chemical that breaks down in water and tints the color of your teeth. As a result, your teeth will appear yellow, black, or grey. The pigments usually land in the cracks and ridges of your enamel and over time, it could lead to permanent discoloration. How to prevent discoloration: One can try to prevent staining or discoloration by drinking coffee from a straw and brushing and flossing your teeth regularly, especially after consumption. Note: A common misconception is that adding cream to your coffee will help avoid stains but that is not true. This is because one cup of coffee will have the same amount of tannins,  with or without the addition of the creamer. Dry mouth and bad breath, Credit: Pexels ●    Dry Mouth and Bad Breath Coffee usually gets stuck to your tongue after consumption. Due to its intense flavor, it can greatly affect the production of saliva. As a result, bacteria will start to accumulate due to the absence of the antibacterial saliva. The accumulation of bacteria will lead to the formation of bad order and the person will have a really intense bad breath. A decrease in the production of saliva will also lead to dry mouth and the inability to maintain its normal pH. This could be harmful to the teeth and gums. ●    The Weakening of The Teeth Coffee is very acidic in nature. Therefore, due to the combination of this acidity, absence of saliva to maintain pH, and production and accumulation of bacteria in the mouth, it results in the erosion of the tooth enamel. This is another reason why your teeth get discolored as the enamel is made of protective mineral layers and the erosion of these layers will make the inner yellow dentin layer more visible. Once the tooth becomes weak due to erosion, it will become more prone to problems like cavity and decay. Conclusion Both coffee and cigarettes have a negative impact on your teeth and oral health in terms of colouration, infection, bone density, circulation and breath. Thus, it is highly advised to reduce its usage and consumption or take extra precaution and care of your oral health.

Introduction Just because you wore metal braces as a teen doesn’t mean it would be the best choice for your child as well. Especially because now there are more alternatives to choose from, like Invisalign, clear aligners that are virtually invisible. It is a very common myth about Invisalign treatment that it only works for adults. But, around 1 million people worldwide undergoing this treatment are teenagers! Trained dentists can usually help by giving best advice whether or not the child must get braces, and what would the possible options and cost be. Invisalign treatment is used by more than 100,000 Invisalign-trained doctors globally since it is considered as the most technically advanced aligner system. Here are a few reasons to justify that traditional metal braces have become outdated when compared to the latest available options. 1. Braces Cause Discomfort Teens of the past found it very hard to take care of their cheeks, inner lips and tongue that were prone to getting cuts from their metal brackets and wires. With advancements in technology in teeth straightening, the young kids now do not have to stress on this fact as pain caused is minimal and lasts only for short durations. The pain usually lasts only for the first week or so. Additionally, these Invisalign are removable, which makes it easier for kids to remove it while playing sports or going about their day to day dealings. 2. Time Consuming Process In the 21st century, kids are so engaged with different types of activities other than just school. Same goes for parents who are always held up with some work or the other. For those with traditional metal braces, there might always be some emergency situations of broken wires or brackets. This would require a doctor’s visit, between your busy schedules. With clear aligners, there wouldn’t be a need to visit the doctor to have their braces manually adjusted by an orthodontist. 3. Food Restrictions Patients with the traditional wires are often restricted from most food items. Chicken wings and caramel popcorn are just a pleasure to their eyes. Kids with wired braces cannot eat sticky food like caramel, Image Credits: Flickr Usually getting wired braces brings changes to the diet of the kid, which is unfavourable. This includes avoiding hard, chewy, and sticky foods such as apples, beef, and many other candies. Invisalign treatment on the other hand causes you none of these worries. In Invisalign treatments, you can even clean the mouth with water and put them back on afterwards. Related: 6 Home Remedies For Teeth Whitening 4. Oral Hygiene Metal wires make brushing and flossing difficult and frustrating as they are meant to be worn throughout the entire length of treatment. Due to this, the teeth aren’t cleaned properly either. Food particles get stuck which are difficult to remove and require advanced tools. The plaque formed can cause issues in the future, and in some cases cause permanent discolouration of the teeth. With Invisalign treatment it is easier to keep up with oral hygiene because these aligners are removable. So, teeth can be cleaned and flossed properly. Plaque is formed due to poor oral hygiene, Image Credits: Authority dental The Cost Along with being an orthodontic decision on what braces to get it is a financial decision as well. Costs for either of the treatments would differ with various dentists. But usually Invisalign treatment costs more than the traditional wired braces. #Braces #OutdatedBraces

Are you frustrated with your digestive issues? Do you often feel the urge of using the loo to empty your stomach contents? Well! Here is the solution! Do you know certain food items which when consumed on a regular basis can have a negative impact on your digestive system? Identifying and avoiding these food items can protect you from triggering intestinal troubles like bloating, gas, stomach pain and diarrhoea. Foods that cause digestive issues usually fall under a FODMAP diet. What is a FODMAP Diet? FODMAP is an abbreviated form for fermentable oligo-, di-, mono-saccharides and polyols, which are all classifications of carbohydrates. FODMAP is found in a wide range of food items – while some may contain multiple types of carbohydrates, others may have only one. Oligosaccharides – Wheat, cereals, legumes, bread, rye, some fruits and vegetables (especially onion and garlic) Disaccharides – Lactose (found in dairy products like milk, cheese and yoghurt), table sugar Monosaccharides – Sweet fruits (like mangoes and figs) and honey, as fructose is the main component Polyols – Sweeteners What is a Low FODMAP Diet? A low FODMAP diet includes reducing or avoiding food that is high in FODMAP sources. Doing this would reduce your symptoms significantly. Consuming a low FODMAP diet also ensures that you do not feel intestinal trouble to the extent you did before. Some of the foods that are considered to be low in FODMAP are listed below: Grains: Wheat-free and gluten-free flour and bread, quinoa Fruits: Grapes, kiwi, mandarin, pineapple, lemon, lime, orange, berries (except blackberries and boysenberries), rhubarb and passion fruit. Vegetables: Potato, carrot, beans, cucumber, tomato, zucchini, eggplant, lettuce, celery, silverbeet, capsicum, yam, parsnip and bok choy. Nuts: Walnut, almond, peanut, macadamia nuts, pine nuts and pecans (all only in low amounts). Dairy: Lactose-free products, almond or soy-based milk, yoghurt, ice-cream, hard cheese and cottage cheese. Sweeteners: Maple syrup, golden syrup. Benefits The FODMAP diet helps overcome various digestive problems. By reducing the high FODMAP content in your food, you can get rid of various health issues. Here they are: IBS, or Irritable bowel syndrome: People suffering from IBS usually find themselves suffering from symptoms like bloating, stomach pain, diarrhoea, constipation, gas and various other intestinal problems. Some of the causes of IBS include consuming high FODMAP food, stress, and menstrual pain. Being on a low FODMAP diet can reduce IBS symptoms. Improves digestion: A low FODMAP diet can help improve your digestion. Symptoms like gas and bloating are the first ones that will not bother you again when you start taking this diet. It is important for you to plan your diet properly so that your intention to be healthier, may remain intact and you receive all the essential nutrients your body needs. Reduced Stomach Aches: Studies have shown that consuming a low-FODMAP diet can significantly reduce stomach ache. The stomach ache may result due to gas buildup in the abdomen or from the need to have a bowel movement. With the low-FODMAP diet, the chances of stomach ache and bloating are reduced by 81% and 75%. Better quality of life: It might surprise you to read this one but it’s true! By following the low FODMAP diet, you decrease your intestinal issues and as a result, you have chances of leading a better life. Let’s see How: Boosts energy and enhances mood: The discomfort of bloating, gas, or those grumpy stomach aches can hamper your mood and decrease your energy. With a low FODMAP diet, the bloating and gas is gone and you may feel fresh, energetic and healthier overall. Boosts confidence: That bloated stomach may restrain you from wearing your favourite clothes. But, when that bloated stomach is gone you may start to look better and feel more confident. No More Public Restrooms: People suffering from IBS or similar conditions often feel reluctant to go outside as they frequently need a restroom. However, with a low FODMAP diet, your digestive system is regulated and you may not feel the urge of using restrooms more frequently. Better Love Life: Worried to go on a date and have to find a restroom? Or embarrassed to tell your date that you need one urgently as your IBS kicks in? The low FODMAP diet will save you from this embarrassing conversation. Reduced stress: A gut can be stressed too! Have you ever noticed stress obstructing your bowel movements? Well! Yes, high FODMAP foods can trigger stress and a low FODMAP diet can protect you from stress-related IBS symptoms. However, more research needs to be elucidated on this mechanism where a low FODMAP diet is known to regulate the normal functioning of the gut-brain axis. There are many benefits to following a low FODMAP diet. Ensure you pick out the right food sources so that you don’t miss your daily requirements of essential vitamins and minerals. #LowFODMAPDiet

Are all your desperate attempts to lose weight not showing the right results? It’s time to turn to science for this. A chance to lose weight by trying out a diet plan based on your blood type. There exist four different blood types. Image Credits: Commons Wikimedia What is the Blood Type Diet? Following a diet based on your blood group, helps the body digest food much better, since the foods you eat react chemically with your blood. So, having foods that chemically match your blood type helps losing weight, increases metabolism, gives you more energy and helps prevent diseases. Weight Loss with Blood Type Diet A person must consume all food types in specific proportions to get all macro and micro-nutrients. Thus, in order to lose weight, a supervised fitness routine along with a calorie deficient diet is necessary. The following are the food types that should be consumed depending upon your individual blood type: Blood Group A People having blood group A often have low levels of hydrochloric acid in the stomach and certain high intestinal digestive enzyme levels promote efficient digestion of carbohydrates. These are also the very factors that make it difficult to digest and metabolize animal fat and protein in those with A blood group. Vegetarian diet is the best for type A’s. For those who consume meat, increase in energy and weight loss will begin once the toxic particles from the diet are broken down. Potato to soy proteins, grains and vegetables should be used to substitute for the typical meat. Intake of sugar, caffeine and alcohol must also be limited. It is also necessary to have a good protein intake in the beginning of the day in the form of some healthy breakfast. Chewing food thoroughly is also a must since it makes digestion easier keeping in mind the low levels of hydrochloric acid in the stomach. It is also advised to have more frequent meals that help stabilize blood sugar levels. Beneficial foods: Olive oil, peanuts, flax seeds, walnut, beans, lentil, spinach, rice, garlic, onion, parsley, lemon, ginger, aloe vera. Foods to avoid: Pork, cheese, sesame oil, cashew, kidney bean, pepper, coconut. Blood Group B Corn, wheat, lentils, tomatoes, peanuts, and sesame seeds are the main foods that can cause weight gain in those with type B blood. These foods may result in fatigue, fluid retention, and sometimes, a severe drop in blood sugar after eating a meal. To maintain blood sugar levels normal, eliminating these foods is necessary. Chicken is another food that must be avoided by type B’s as it contains a lectin in its muscle tissue that conglutinate with Type B blood. An agglutinating lectin can attack your bloodstream thereby increasing the potential to immune diseases and strokes. When the toxic foods are avoided and replaced with beneficial foods, weight gain can be controlled. Foods that can instigate weight loss are green vegetables, eggs, and low-fat dairy. People with a B blood group must skip their meals and must instead have small meals at frequent intervals and try to consume only food with low or no fat content. Consuming green leafy vegetables is important for type B’s. Image Credits: Pxfuel Beneficial foods: Mutton, salmon, paneer, yoghurt, olive oil, millets, brown rice, green leafy veggies, pineapple, papaya. Foods to avoid: Chicken, ice-cream, corn, cashew, peanut, pumpkin seeds, sesame seeds, wheat, corn, tomato, olive, sprouts. Blood Group AB People with Blood Type AB should avoid caffeine and alcohol, especially when they are stressed. Type AB focuses on seafood, dairy and green vegetables if you are trying to lose weight. Just like those with blood A, type AB people also have low levels of stomach acid. It is thus necessary to avoid smoked and cured meats as they can cause cancer. Seafood is an amazing way to consume proteins with this type of blood group. Consuming healthy dairy products also does good to the body. The combination of food being consumed must be given preference for those with this blood type. For instance, the body can digest food better if proteins and starch are avoided in the same meal. Just like for type A and B, people with Type AB shouldn’t skip meals and should consume smaller, frequent meals at regular intervals. Beneficial foods: Mutton, tuna, yoghurt, kale, broccoli, garlic, parsley. Foods to avoid: Chicken, buttermilk, cashew, poppy seeds, kidney bean, gluten, cabbage, brussel sprouts, avocado, potato. Caption: Yogurt is a beneficial food item for AB blood groups. Image Credits: Pixabay Blood Group O This blood type can digest both fats and proteins consumed more efficiently than any other blood type. This is because the digestive tract in these Type O people secretes higher amounts of intestinal alkaline and lipoprotein that allows for better digestion. These digestive factors enhance the ability to metabolize the cholesterol in animal products more efficiently. However, in Type O simple carbohydrates, especially from grains, are easily converted into fats and triglycerides. In addition to this, people with this blood type must avoid alcohol and caffeine. Caffeine can be harmful because it tends to raise adrenaline and noradrenaline levels, which are already high in this blood type. As for the other blood types, people with this blood group also shouldn’t skip meals and eat small, frequent meals. It is necessary to keep the body hydrated to maintain the electrolyte balance, so consuming around 10-12 glasses of water per day is a must for weight loss. Walnuts are a great source of nutrients to the body. Image Credits: Pixabay Beneficial foods: Mutton, broccoli, garlic, parsley, olive oil, pumpkin seeds, walnuts. Foods to avoid: Cashew, poppy seeds, kidney bean, gluten, cabbage, brussel sprouts, avocado, potato. #BloodTypeDiet

Are you finding it difficult to sleep or falling asleep? Do you doze off anywhere, anytime without warning? These signs may suggest that you need to take rest in order to keep your sleep on track. But are you aware that conditions like troubled sleeping, sleep paralysis and hallucinations experienced more often can be a sign of narcolepsy? Well! Diagnosing a narcolepsy condition can take years as it is a very complex situation. What is Narcolepsy? Narcolepsy is a chronic neurological condition, where an individual often finds it difficult to stay awake for long periods of time. There are two types of narcolepsy. Type: 1- Narcolepsy that occurs with cataplexy (a sudden loss of muscle tone) Type: 2- Narcolepsy without cataplexy. Narcolepsy has no cure. However, certain medications and lifestyle changes can help you manage the symptoms. What is it Like Living with Narcolepsy? Narcolepsy is a chronic condition and in many cases, it takes a long time to diagnose the condition due to its complexity. A person living with narcolepsy may observe the following conditions Excessive daytime sleepiness. This is the most common symptom of narcolepsy where you may suddenly doze off while working or talking to your friends for a few minutes or up to a half-hour. You may feel refreshed when you awaken, but eventually, you get sleepy again. This is the first symptom to appear which can be troublesome to bear with, and can cause difficulty in concentrating. Sudden loss of muscle tone. Also called cataplexy, it is associated with a number of physical changes. If you have narcolepsy along with cataplexy then you experience complete weakness in your muscles and slurred speech which may last for a few minutes. Cataplexy can occur when you are at the peak of your emotions, like fear, laughter, excitement, surprise or extreme anger. Example: Your friend cracked a joke and you begin laughing, a minute after that you notice your head drooping uncontrollably or your knees buckle suddenly. This is how people with narcolepsy may experience episodes of cataplexy. Cataplexy episodes may vary in individuals with few to numerous episodes. Sleep paralysis. A temporary inability to move or speak may be observed while falling asleep or upon waking. This may usually occur for a brief period of time but are often frightening. Sleep paralysis is similar to the type of immobility that usually occur when we are in REM sleep in which you may be aware of the condition but do not have control over it. Changes in rapid eye movement (REM) sleep. In a typical sleep cycle, we usually enter into early stages of sleep first and later into deeper stages of sleep. The REM stage is when most dreaming happens. People with narcolepsy can enter into REM sleep at any time of the day and can transition quickly to REM sleep, usually within 15 minutes of falling asleep. You may observe hypnagogic hallucinations happening any time when you fall asleep. Upon waking you may see hypnopompic hallucinations. Example: You may feel as if there is a stranger in your bedroom. These delusions may be vivid and frightening, and may disrupt your sleep. Living a life with narcolepsy is about understanding the impact of symptoms and looking for ways to live well with the disorder. Support from your healthcare provider, support groups and following a healthy lifestyle can help you face the challenges that come along with narcolepsy. #Narcolepsy