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Foods To Include In Your Diet That Might Help You To Avoid Osteoporosis Problem

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In this world of modern life style, people are mostly facing health issues due to inadequate intake of necessary minerals.

One such issue which is occurring due to the inadequate intake of calcium is osteoporosis.

Calcium is the most important mineral needed for healthy bones, teeth and faster blood clotting.

It is must for you to intake sufficient amount of calcium daily so that it would not lead you to get osteoporosis.

Reduction in the calcium intake leads to utilization of calcium from bones finally resulting in Osteoporosis.

The major  components required for good bone health are calcium and vitamin D along with few other minerals.

One must plan their diet so that sufficient amounts of calcium required for the body is taken.

Not more than few hundred milligrams of calcium is absorbed in a single meal.

So it’s important to plan your diet with calcium in regular intervals.

Following are some of the good natural foods  rich in calcium:

1.Dairy Products:

2.Nuts:

3.Beans:

4.Green Leafy Vegetables:

5.Fishes:

6.Packaged and Enriched Foods:

Foods such as juices, breads which are packaged, are generally getting added with calcium.

Both calcium and Vitamin D are equally important.

Without adequate Vitamin D even though you take calcium rich foods, calcium is not absorbed properly .

The best natural way is to obtain Vitamin D is through the UV rays of sunlight.

When your body gets exposed to sunlight for 10-15 minutes of UV rays ,Vitamin D gets synthesized automatically due to chemical process.

Conclusion:

Make sure you plan your diet with calcium rich foods so that your body receives the adequate amount of calcium.

4 Symptoms That Indicate You Might Need A Knee Replacement Surgery

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Do you want to know symptoms that signal the need of a knee replacement surgery?

In this article, some of the symptoms that indicate you might need a replacement surgery are explained.

Knee replacement surgery is one of the most commonly done  body part replacement surgery.

You might need to undergo a knee replacement surgery  for various reasons like joint health issues, accidental bone deformation etc

4 Symptoms That Indicate You Might Need A Knee Replacement Surgery

1.Frequent Knee pain:

Having knee pain prevents you from working normally in your day-to-day life.

If you have severe knee pain for a long time or pain does not reduce even while you take rest day and night then you might need to undergo knee replacement surgery.

2.Swelling around the knees:

Swollen area around the knees prevents you from walking or bending knees and obstructs you to move freely.

This might happen because of the underlying knee issue which can be resolved by knee replacement surgery.

3.Bending knees while walking:

If you are unable to walk having your knees normally, resulting in bending the knee or change of knees shape  to walk properly then the reason is you might need a knee replacement surgery to walk normally back again.

4.Cracking sounds:

While you are walking or bending the knees for any reason, if you hear cracking sounds then it may be symptom of knee related issue.

There are many myths around knee replacement surgery like

• You can’t walk after a knee replacement surgery.
• You’ll need to get physiotherapy treatment for life.
• You cannot bend your knees after knee surgery.
• Pains after knee replacement surgery are permanent.

My honest suggestion for you is not to believe these myths and get answers to such queries directly from a well experienced Orthopedic Doctor.

Conclusion:

Whether a knee replacement surgery is definitely needed or not is decided based on the condition of the patient .If the knee health issue can be eradicated with the help of medicines then you might not need a knee surgery.

Here at Amrutha Hospitals we have well experienced doctors specialized in Orthopedics to treat you with good care.

List Of Exercises To Do For Knee,Hip,Shoulder and Neck Related Pains Which Might Reduce Them

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Knee Exercises:

1.Thigh Boosters:

Stretch your legs straight and sit on the floor. Keep a rounded towel under the knees. Hold the knees tight on the ground and pull the feet towards you . Tighten up hip muscle and stay in this position for five seconds.Get Relaxed and repeat the process for 20 times.

2.Knee strengthening:

Lying on your back, pull the knee up to your stomach with the help of your hands. Push other leg towards ground and stay in this position for few seconds.Relax now and repeat the process with another leg.

3.Knee extensions:

Lying on your back, stretch your legs straight. Pull the foot of one leg towards the hip as shown in the figure. Stay in the position for few seconds. Relax now and repeat the process with another leg.

4.Quad sets:

Sit in a chair keeping the feet on the ground and stretch your back straight .Lift up other foot and keep the knee straight. Stay in this position for five seconds. Relax now and do the same with the other leg .

5.Hamstring curls:

Lie on the floor on your stomach and bend the knee till your hip. Continue until you feel stretched in hip .Stay in this position for five seconds and relax totally. Repeat the process for 20 times with two legs.

Hip Exercises:

1.Stretching Hamstring:

Lying  on your back ,lift your leg up and keep your hands around  the top of your leg for support. Slowly bend your knee straight of the lifted leg. Do this process until you feel stretched at the back of the top of your leg. Stay in this position for five seconds.  Come back to normal position slowly and repeat the process with  another leg.

2.Knees-To-Chest:

Lie on the floor. Pull both the knees tightly towards your chest and stay in this position for a few seconds. Relax and bring them back to the normal position with slight bend. Leave them free and repeat this process for ten times.

3.Hip Rolling:

Lying on a hard surface on the back, bend both knees upwards and  touch the ground with the feet totally . Turn your head in an opposite direction to that of your knees. Come back to normal position and relax. Repeat the same process in the other direction.

4.Cat and camel:

Stay like an animal by keeping  hands and knees on the ground. Lift your back upwards like a cat does. Stay in this position for five seconds.

 Come back to normal position and bend your back like a hole in the middle by pushing your stomach downwards. Stay in this position for five seconds.

 Come back to the normal position and repeat this process for ten times.

5.Press Up:

Lying on your stomach, set your hip and back free. Keep  hands on the ground ,lift your body as much as you can while touching ground with the hip.

Neck Exercises:

1.Bend your neck front and back as shown in the above figure.

2.Turn your neck left and right as shown in the figure above.

Shoulder Exercises:

1.Towel Pull

Hold a cloth with  hands along with your shoulder as shown in the above figure and lift it upwards.

2.Pendulum Swing

Keep your one hand on the table as shown in the above figure and turn your other hand 180 degrees in the form of a pendulum

Conclusion:

Follow and Perform The above listed exercises to reduce the pains of Knees,Hip,Shoulder and Neck.

5 Knee Exercises To Do

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1.Thigh Boosters:

Stretch your legs straight and sit on the floor. Keep a rounded towel under the knees. Hold the knees tight on the ground and pull the feet towards you . Tighten up hip muscle and stay in this position for five seconds.Get Relaxed and repeat the process for 20 times.

2.Knee strengthening:

Lying on your back, pull the knee up to your stomach with the help of your hands. Push other leg towards ground and stay in this position for few seconds.Relax now and repeat the process with another leg.

3.Knee extensions:

Lying on your back, stretch your legs straight. Pull the foot of one leg towards the hip as shown in the figure. Stay in the position for few seconds. Relax now and repeat the process with another leg.

4.Quad sets:

Sit in a chair keeping the feet on the ground and stretch your back straight .Lift up other foot and keep the knee straight. Stay in this position for five seconds. Relax now and do the same with the other leg .

5.Hamstring curls:

Lie on the floor on your stomach and bend the knee till your hip. Continue until you feel stretched in hip .Stay in this position for five seconds and relax totally. Repeat the process for 20 times with two legs.

Conclusion:

Do the above the exercises to reduce the pain in your knees.

4 Tips To Prevent Sunstroke

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In this article I am going to discuss some precautions you must take to avoid sunstroke.

Sun stroke is a illness which occurs due to the hot weather conditions that prevail in the summer seasonal months of the year.

A person effected from a sunstroke will  have symptoms like high body temperature ,vomiting ,headache etc.

 4 Tips That Can Help You Prevent Sunstroke:

1.Clothing:

You must change the clothing pattern according to the season so that your clothing supports you to face the corresponding seasonal weather conditions.

In hot summer ,you must wear clothes which are light or dull color clothing because the dark colors absorb more heat from the outside weather which affects your body.

2.Hot Weather Exposure:

The lesser you are exposed to the hot weather directly the more it avoids the sun stroke.

Even if you are travelling or walking on a road try to use an umbrella or a hat to bear the sunlight so that the light directly does not fall on your head which might result in the increase of body temperature.

Avoid going out especially in the time period between noon and evening as the temperatures and heat will be high during that period.

3.Fluid consumption:

Make sure you keep your body well hydrated to avoid sun stroke in the hot weather conditions.

Drink abundant quantity of fluids such as coconut water or fruit juices or water etc to keep your body well hydrated in the hot weather.

Drink as much as possible especially when you are performing any physical exercise so that water levels in your body are maintained good.

4.Keeping your body cool:

You need to reside in a place which is cool and also take regular showers to keep your body temperature at normal.

Who easily get affected by sun stroke?

You must take much care of the people like  

1. Old People
2. Babies

What to do if someone gets affected by sunstroke?

 Immediate actions to be taken  as a First Aid

1.Loosen the clothes

2.Clean his entire body with a cotton cloth soaked in cool water ,

3.Make him drink fluids

4.Take to hospital for the treatment as early as possible.

Conclusion:

Sun stroke is a problem faced by many people in the hot weather conditions. Especially during the summer, please follow the above mentioned tips to avoid sunstroke and stay healthy.

10 Foods To Eat That Can Help You Loose Your Weight

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Do you want to reduce your body weight ?

Do you want to know the list of foods that can help you keep your weight at check?

In this article I am going to let you know the list of foods that help you loose your weight.

1.Honey:

2.Bitter Gourd:

3.Beetroot:

4.Turmeric:

5.Cabbage:

6.Garlic:

7.Brown rice:

8.Cauliflower:

9.Curry leaves:

10.Cumin:

Conclusion:

I hope you have read the list as well and make sure you include the above foods in your diet to reduce your weight.