Runner s knee is a very common problem with athletes. It is definitely not something one needs to worry about. In fact, with certain exercises, it can be prevented and if you do develop a runner s knee, it can be treated with some exercises as well. There are special sports medical practitioners who prescribe not only regular physiotherapy, but also specific exercises to deal with specific sports injuries. To fight with runner s knee pain, there are a few exercises. 

But the four most important ones are described in detail below.

Quads: For performing proper quads, all you need is a back wall for additional support. You need to hold yourself against the wall and keep your legs apart from each other. The legs should be folded in the knees. In this position, you have to move up till the knee position with a minimum of one minute hold time in the knee position. You can repeat this exercise 10 times at a stretch before moving on to the next exercise.
Hamstring: This is a fairly easier exercise than the previous one. You have to stand straight with your legs apart. Bend downwards from your hips. Relax your neck and back. Ease your head downwards as well. Keep your hands behind. Join both your hands and give it a stretch. If you think that this position is straining your neck or back a little too much, then you can simply stretch your hands without joining them.
Calves: Calves is a standard exercise that is prescribed by medical practitioners and physiotherapists for easing out the pain caused by runner s knee. You have to stand with your hand against the wall. Put your left leg forward and bend it at the knees. Stand on your right heel. Hold yourself in this position for 20 to 30 seconds before changing the legs and doing the same.
Lateral: Lateral is also one of the easiest and common forms of exercises. You have to stand with your legs directly below your hips. Then stretch your right leg apart. Without bending your knees, try to touch the toes of your right leg with the fingers of your left hand. Hold this position for 20 to 30 seconds before changing the position and performing the lateral with your left leg.
Thus, these are some of the very fundamental exercises that one should follow in order to get quick relief from the pains of a runner s knee. These exercises are very easy and help in reducing pain.

Runner's Knee - 4 Most Important Exercises for it

5 Effective Home Cures for Headache Relief

A common complaint, painful headaches (including migraine), can be really bothersome and cause serious disruptions in your daily routine. Even though over-the-counter medicines can help, you can’t ignore the side effects they can potentially have on your body.

So, instead of popping pills to stem off the pain, why not try these simple and effective home remedies for a change? Moreover, apart from offering you respite from a headache, you can be sure that these remedies will cause no side effects whatsoever. Here are some of the tried and tested remedies for you to use at home.

1. Eat almonds

A natural remedy to cure a headache could be consuming nutritious almonds. Almonds contain a natural pain relieving agent called salicin, which helps in easing the pain. Furthermore, their high magnesium content aids in reducing nerve excitability while relaxing the muscles, thereby decreasing the incidence of headaches caused by anxiety and stress. Ideally, you should have about 10-12 almonds every day for preventing as well as alleviating headaches. So, munch on some almonds the next time you get a headache.

2. Try ginger juice or ginger paste

To get instant relief, you could also turn to ginger for help. Ginger eases headache by bringing down the swelling of the blood vessels in your head. You can have ginger in more ways than one.
You can try mixing lemon juice and ginger juice in equal parts and then drinking the juice once or twice daily to cure headaches. Alternatively, you can apply a paste made of ginger powder and 2 tablespoons of water on the affected area (temple or forehead) for fast and instant relief.

3. Make a paste of cinnamon sticks

Pound some cinnamon sticks into a fine powder and make a thick paste out of it by adding some water. Once done, apply the paste on your temples and forehead, and wash it off after 30 minutes using only lukewarm water.

4. Opt for clove oil or clove inhalant

Due to their pain-relieving and cooling qualities, cloves are highly effective in providing you relief from throbbing headaches.
For treating your headaches, all you need is a handkerchief containing crushed cloves for inhalation from time to time. Alternatively, you could massage your temples and forehead with clove oil.

5. Have basil tea

Possessing pain-relieving benefits, the wonder herb, basil, is another easily available home remedy for treating headaches. Basil is very effective in curing headaches that arise from stiff muscles and tension. You can cure headaches by having a soothing cup of basil tea. To make the tea, boil one cup of water into which you’ve added 3-4 leaves of this herb. Have this steaming tea with a little honey.

Whether you opt for almonds or hot basil tea, these simple and effective home remedies are sure-shot ways of getting respite from painful headaches.

If you would like to consult with me privately, please click on 'Consult'.

You Will Stay Headache Free Naturally, If You Do These 5 Things!

Hepatitis A is a viral infection caused by the Hepatitis A Virus (HAV). It infects the liver causing it to become inflamed and dysfunctional that causes discomfort to the individual. It is necessary to treat the infection on time because if it is taken lightly, it can become chronic. So, the symptoms such as fever, jaundice, weight loss, and nausea should not be ignored. It should be treated on time and Ayurveda offers to be a complete and side-effect free treatment procedure that can give one permanent cure.



Pitta imbalance in Hepatitis A
According to Ayurveda, any liver infection or disease is caused by the aggravation of pitta in the liver. It is believed that when the pitta becomes vitiated, the body experiences problems. Since the liver is governed by pitta, any aggravation in this life energy instantly affects the liver and makes it prone to infections and diseases. In case of hepatitis A too, the pitta becomes aggravated because of the viral infection and thus, the Ayurvedic remedies and therapies seek to correct this imbalance.

Toxin elimination in Hepatitis A
When the liver is infected by the HAV virus, it is weakened and cannot function to its full potential. It is not able to flush out the toxins properly, which causes the toxins to build up in the liver, causing pitta imbalance. Therefore, the elimination of these toxins also becomes a part of the hepatitis A treatment. The Ayurvedic medicines such as katuki, triphala, and bhumi amla come armed with strong detoxification action and thus, remove the toxins from the system. Even external therapies such as virechana work to cleanse the system of the patient and purify the blood, which relaxes the entire body.

Strengthening digestive system
In hepatitis A, the liver is affected by the infection and since the liver is directly related to metabolism, the infection takes a toll on the digestion too. So, Ayurveda tries to boost the digestive system too and it does so with the help of medicines and regulated diet. The medicines restore the health of the liver and the regulated diet makes sure that no strain is passed on the liver. Also, abstinence from alcohol and smoking further boosts the immunity and expedites healing.

Ayurvedic treatment effects
The impact of Ayurvedic treatment is highly beneficial for the liver. They relax the inflamed liver walls and repair the liver cells helping it revert to its normal state so that it can function properly. They also cure the symptoms like fever, jaundice, weight loss, stomach pain by boosting immunity. The digestion is taken care of too in ayurvedic treatment and thus, the healing happens at a faster rate.

Ayurveda is highly recommended in cases of hepatitis A as the medicines and remedies are not harsh on the body and there is no fear of side-effects. The recovery is comfortable for the patient, irrespective of age, and they can be sure of lasting relief. So, as soon as the infection is diagnosed, the treatment should be started as early treatment helps in quick recovery.

In case you have a concern or query, you can always consult an ayurvedic doctor for proper line of treatment.

Hepatitis A - Top Ayurvedic Remedies For It!

Body odour is a problem faced by a lot of people from all walks of life. It usually arises from the combination of sweat and living bacteria that naturally dwell in the human body. There are certain factors that are usually responsible for triggering it. Thick fabrics, stress, dietary habits that include excess caffeine intake, use of onions and garlic in the daily diet, or excess fat in the body are just a few to name. The most annoying of all body odours are smelly armpits! However, it is usually possible to keep the odour at bay. Here s how we can control it.

Daily habits to practise

Stay hydrated throughout the day. It allows the body to free itself from the toxic products, which contribute to the chemical formations that arise as a foul smell.
Eat a lot of green vegetables and less amounts of onions, garlic and chillies in the diet, which will obviously increase sweat secretion.
Avoid too much of caffeine and alcohol, which contribute heavily as stimulants of the sweat glands.
Try to remain stress free; practice yoga and meditation as daily habits to keep your mind at a balance.
How do we recover from it?
The people, who generally do not have a healthy dietary or living habit, have to start living by the rules to get rid of this problem. Groom yourself:

Start exercising to release your body from that extra load, remember to shower after exercising, as accumulation of sweat will again form an ally to the problem.
Keep your underarms shaved. Although it is still not conventional for the men in the society to do so, it is very important, as there is more aggregation of bacteria around places where we have hair on the body. So shaving or trimming your armpit hair will definitely prove to be worthy.
Maintain hygiene. Keep yourself clean and wear fresh clothes.
Wear perforated fabrics that let your skin breathe, like silk and cotton.
If all the above mentioned steps have been followed, and the problem still persists, do not hesitate to see a doctor to strike a list of diseases off the list which also manifest in this problem, like hyperthyroidism, diabetes, Generalised Anxiety Disorder (GAD), leukaemia, tuberculosis and others. Maintain a healthy environment around you, follow a few simple steps, and enjoy a happy living.

Smelly Armpits - How To Prevent & Control It?

Many of us thrive on the diet rich in processed fast foods as we hardly get time to cook a wholesome meal for ourselves in this fast-paced schedule. Moreover, junk foods hardly have anything to contribute to our body while the baked goods strip off all the essential nutrients. These are some of the prime reasons behind vitamin deficiency. Even though that doesn t mean that it will leave your body impaired or lead to any disease, but it can prevent some organs from functioning properly.

This is because vitamins & supplements are regarded as co-contributors for all the essential biochemical reactions within the body. Fatigue, shortness of breath, weight loss and irregular heartbeats are some of the well-known signs of vitamin deficiency, but you should be aware of the unusual vitamin-deficiency signs as well.

White and red acne on the arms, thighs, and cheeks: Dietitians say this means that your body is not just deficient in Vitamins A and D, but some essential fatty acids as well. If you spend long hours in air-conditioned spaces and live in a region high in pollution, you are more likely to suffer from these deficiencies. You should eat a lot of fishes, eggs and green leafy vegetables in this case. You should consume dairy products since they contain healthy fats along with all the fresh fruits and vegetables you can think of.
Tingling sensation followed by numbness in the hands and feet: This indicates that your body is deficient in B vitamins such as B12, B6, and folate or B9. It is a health issue directly connected with the peripheral nerves and their ending on the skin. These symptoms may be accompanied by depression, anemia, fatigue and even hormone imbalances. Foods like eggs, mutton, chicken, nuts, wheat germ, brown rice, grains, and sprouts are an excellent source of vitamin B.
Cracks at the corner of the mouth: This is a common symptom indicating a deficiency of B vitamins along with iron and zinc. This problem is mostly seen among vegetarians since they do not eat enough iron, zinc and Vitamin B12. It could also mean that you are cutting down on some proteins required for your immunity building owing to excessive dieting. You should include more poultry products, tomatoes, lentils, and peanuts. Make sure that you eat dairy products such as paneer, yogurt, and ghee or clarified butter.
Muscle cramps along with throbbing pain in calves, arches of feet and back portion of the legs: If this is the case with you, then you are not just deficient in vitamin but calcium, magnesium and potassium as well. This may also happen if you are training hard since you are likely to lose more minerals through heavy sweating. Have a lot of fresh fruits, dry fruits and vegetables to fix these issues.
The key to avoiding such problems is to have a balanced meal every day. 

Vitamin Deficiency - 4 Signs Your Body Is Giving You!

Sweating during warm weather is very common, but if a person wakes up from bed soaked in sweat, it is not a pleasant feeling. It does not allow for a sound sleep, and may not always be related to warm weather.
There is no serious underlying medical issue, but it is always advisable to see a doctor to get this corrected. The following are some common reasons that could lead to night sweats.

Menopause: The hot flashes that are so popularly associated with menopause is one of the main reasons for night sweats. The presenting factors (woman, age, and other symptoms) should help arrive at this diagnosis. Hormonal levels can be checked to confirm if required. Even puberty and pregnancy can cause night sweats, due to hormonal level alterations.
Infections: Most infections present with fever and night sweats are very common. Tuberculosis, osteomyelitis, endocarditis, influenza and even HIV can cause night sweats and hamper a person s sleep. Most infections cause an increase in temperature, which is worse at night.
Obstructive sleep apnea: The walls of the windpipe get narrowed, and the person might have short periods where the breathing just stops. These people are three times more likely to develop night sweats.
Hypoglycemia: One of the most common symptoms of low blood sugar is night sweat. When the sugar drop happens during the time the person is sleeping, it is very common for the person to wake up soaked in sweat.
Cancer: For some cancers, night sweats are one of the first warning signs. These cancers include lymphoma, and presence of symptoms like unexplained weight loss, fatigue, etc. should be addressed to rule out the possibility of cancer.
Side effect of medications: Antidepressants, psychiatric drugs, anti-pyretic drugs, anti-virals, steroids, anti-diabetic medications, hormones, etc. can lead to night sweats. Suspected cases of night sweats should have their medications reviewed to see if any drug is causing the night sweats.
Gastro-esophageal reflux disease: GERD, as it is popularly known, can cause night sweats in addition to heartburn. They would also have other symptoms of indigestion, which will help in identifying the problem.
Neurologic disorders: Stroke, neuropathy and anxiety disorders can cause night sweats and would require psychotherapy in addition to medications.
Idiopathic: And despite all these possible reasons, if there is no identifiable reason, it is known as idiopathic hyperhidrosis (increased sweating). The person produces too much sweat without any known underlying cause and can even wake up at night soaked in sweat.
Management: Identifying the underlying cause is the first step in treatment. It may require hormonal corrections, changing or withdrawing the causative medications, treating associated conditions, etc., as the case may be.

Sweating While Sleeping - 9 Reasons Behind It?

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