The bones are the bits and pieces which form the framework of the body. Each bone is placed in the correct position to give your body the structure it has. It is of utmost importance for you to have healthy bones so that the structure or frame of your body is maintained. A lot of times, due to the stress of your daily life, you tend to neglect the health of your bones. But remember that if you want to have a fit body, you will have to keep your skeletal system fit as well. Here are a few tips on how to keep your bones healthy:

1. Family history: Having a knowledge of your family history is extremely important as there may be cases where you might suffer from a particular disease which is hereditary. If your family has a history of osteoporosis, there is a high chance of you suffering from it. 

2. Increase your regular calcium and vitamin D intake: Calcium is extremely essential for your bone health. If you want your bones to be healthy and strong, you need to take a regular calcium dose in order to achieve that. But there is a catch to this. Although you might have food containing calcium every day or take calcium tablets, it won't be helpful until you also get a supply of Vitamin D. Vitamin D helps the bones to absorb the calcium.

3. Maintain a healthy bone density: To do this you need to eat food which will supply you with vitamin K. Vitamin K boosts bone density by enabling the body to make proteins required for healthy bones. Vitamin K also helps the bones absorb calcium just like vitamin D although this function is not predominant for vitamin K.

4. Exercise: The secret to healthy bones is exercise. The more you exercise regularly, the fitter your bones and muscles will be. Regular exercise helps to keep bone problems at bay. Leading a sedentary lifestyle heightens the risk of suffering from osteoporosis. It can also mess with your bone density and weaken your bones. Hence, exercise regularly for healthy bones.

5. Cut down on your caffeine intake: Too much of caffeine can mess up the calcium absorbing power of your bones. If you have more than two cups of coffee every day, your bones will gradually become weak.

So, if you want to remain as fit as a fiddle, then try these tips out, and you will not complain.

Tips And Tricks To Keep Your Bones Healthy!

Calcium is known for its role in maintaining the bone health, from keeping your teeth stronger to normal functioning of the cells.  But there are various factors, which lead to a deficiency of calcium in the human body and paves the way for several complications.

Here are the top three signs that indicate you are suffering from calcium deficiency.

Difficulty in sleeping: Sleep is essential for your bone health and calcium is directly associated with your sleep cycle. The level of calcium in your bones rises and falls when you are asleep and it reaches its peak when you are in deep slumber. This indicates that when you are unable to sleep properly, it is a warning sign of calcium deficiency. There are various researches that have confirmed, that by increasing the level of calcium, it is possible to restore the normal sleep cycle of an individual. This is also related to the role that calcium plays in the production of a sleep hormone called melatonin. When the calcium content in the body is really low, this hormone is not produced, thus, making it difficult for a person to sleep.
Difficulty in losing extra pounds: Yet another frustrating aspect of any individual s life is the inability to shed off excess pounds. This issue is also linked with the lack of calcium supply in the body. The calcium that s stored in the cells assists in the processing and storage of fat. So the fat cells with high calcium content burn faster, making you lose weight. Thus, if you have trouble losing weight in spite of having a well-regulated diet and regular workout, it s a sign that you are suffering from low calcium.
Paresthesia: Though this ailment is not much heard of, it could be a sign of calcium deficiency. Paresthesia is a nervous disorder, which causes tingling sensation, tremors, numbness and loss of sensitivity. It could also lead to poor concentration, amnesia, confusion, hearing impairment, twitches and other physical as well as neurological impairment. This is because low calcium in the blood is connected with the health of your nerves.
The deficiency of calcium can manifest itself in different intensity, ranging from the non-existent to minimal to severe levels. Chronic calcium deficiency can lead to life-threatening diseases like rickets, osteopenia, and even osteoporosis. Therefore, you shouldn t ignore these signs and consult an expert without delay.

Calcium Deficiency - 3 Signs You are Suffering from it

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

Joint pain is considered to be one of the first few signs of aging. According to the science of Ayurveda, joint pain is triggered mainly by an accumulation of toxins in the body. These toxins can create an imbalance in the doshas which in turn can cause pain and inflammation on the joints. Along with joint pain, a person is likely to experience a loss of flexibility, weakness, tenderness and enlargement of the joints.

Unlike some popular forms of medication that focus on relieving the pain, Ayurveda addresses the root cause of the issue. Panchkarma aims at cleansing the body of toxins and clearing blockages in the body s digestive and circulatory system. This helps the vatta dosha flow easily through the body and reduces pain associated with arthritis etc. Panchkarma can be defined as a collection of five ayurvedic techniques. These are:

Vasti or Medicated Enema: Vasti aims at removing toxins and waste products from the body through the colon. In doing this, it cleanses the digestive channels and improves circulation of air or the vatta dosha in the body. With better circulation, joint pain is effectively reduced. An enema also nourishes the body and gives it the strength to rebuild tissues while boosting the immune system.
Abhyanga or Full Body Massage: This technique helps I the removal of toxins from deep tissues within the body. It pacifies the vatta and nourishes the body while simultaneously reducing stress and enabling better quality sleep. A full body massage also helps calm the body both physically and mentally.
Potli or Poultice Massage: As the name suggests, a potli involves massaging the body with medicated herbs tied together in a tiny bundle that has been warmed with medicated oils. This potli is then used to massage the entire body. This technique helps relax the muscles of the body and soothes the aggravated vatta dosha. It is very effective when it comes to providing relief from joint pains caused by arthritis, spondylitis, muscle cramps etc.
Pizhichil or Rich Oil Massage: A rich oil massage involves subjecting the body to streams of lukewarm oil that has medicinal properties while simultaneously softly massaging the body. This type of massage helps relieve tension and stress and is a very effective remedy against joint pains. It is highly recommended in the case of rheumatic diseases.
Svedana or Steam Bath: A steam bath helps cleanse the body both physically and mentally by aiding in the removal of toxins through sweat and calming the mind. It also helps soften the muscles and tissues and dilates the channels in the body.

Joint Pain - How Panchkarma Therapies Can Help You?

Tennis elbow is a condition, which is characterized by the inflammation of the tendons occurring in the elbow region due to excess use of the muscle groups present in the overarm. Tennis elbow can cause a lot of distress once it occurs so it is best to perform certain exercises to strengthen the muscle groups in your overarm so that muscle strain does not occur during your physical activities. Read on more to find about all the different ways to strengthen your muscle groups to prevent tennis elbow.

1. Staying in good physical shape overall tones your body and strengthens your muscle groups, thus reducing the likelihood of tennis elbow.

2. It is also important that the physical activities, which are performed by you are done using proper technique as otherwise undue strain might cause unnecessary discomfort and pain.

3. You should try strengthening the muscles in your shoulder, arm and upper back to reduce the stress your elbow undergoes during physical activity.

4. Using a counterforce brace for activities, which include twisting or grasping of the arm can also help. The use of a counterforce brace is to distribute the pressure throughout the arm, which reduces the stress on the elbow. The brace is highly recommended for people who are likely to develop tennis elbow. One should consult a doctor before opting for a counter brace. 

However, it is not a substitute for rehab exercises. If repeated arm movements or certain physical activities are causing discomfort or pain in the elbow region, check for alternative ways of performing the task. If you have taken up tennis, cricket or golf as a sport, it is highly recommended that you take proper lessons in technique as these sports involve twisting and grasping your arm, which can cause injuries if you do not follow proper techniques. Also keep in mind to choose sports equipments which are at par with your physical fitness, flexibility and strength.

For daily activities, take a note of the activities, which involve putting stress on your elbows. In such instances follow techniques or different ways to perform the tasks, which will put minimum stress or pressure on your elbows. Also, apart from using the technique one has to stay fit, for which getting regular body health check up is very important.

How to Prevent Tennis Elbow

Pain in the joints continues to bug mankind till this very day. There are different types of joint pains, which might occur all of a sudden, with no signs of receding. The most common of them all are arthritis, tennis elbow, frozen shoulder, back pain and repetitive muscular strain. These joint pains are sometimes impossible to diagnose properly by the regular modes of diagnosis. In those cases, resorting to the homeopathic mode of medication might be a good idea as it is a medication based on treating the actual cause of the disease and sustained use might result in complete remission of the pain.

Some commonly used homeopathic medications for pain in the joints are as follows:
1. Rhus Tox: This is the most commonly used in homeopathic preparation for severe joint pains, the symptoms of which include severe pain after relaxation, pain triggered by slightly wet weather and pain after walking or running for a long time.

2. Arnica Montana: When the symptoms are pain in every joint of the body resulting in body aches and pertaining injuries due to accidents, Arnica Montana serves as the perfect medication.

3. Actea Spicata: This medicine is primarily used as a remedy for pains in the small joints of the hands. The symptoms for which the medication can be implemented are rheumatoid arthritis in the joints of the finger and swollen wrists after usage of the hand.

4. Colchium: This medicine can be used in case of Rheumatoid Arthritis (inflammatory and chronic form of arthritis).

5. Bryonia Alba: This medication can work wonders if the symptoms include severe pain in the knee joints while walking, severe swollen joints and osteoarthritis (affects the flexible tissues present at the bone ends).

However, it is always advisable to take medication as prescribed by your doctor, as the potency and frequency can only be decided by your doctor.

Homeopathic Treatment for Pain in the Joints

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