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The after effects of any surgery can be harsh on the body. Post knee replacement surgery, one will need to remain in a straight and relaxed position for a long time due to the bed rest prescribed by the orthopaedic specialist. Yet, it is important to carry out some kind of activity after the surgery so as to make the knee strong, firm and ready to be normal again.
Here are a few physiotherapy exercises that can help post knee replacement patients:
- Pumps and Circles: Ankle pumps and circles should be done in sets of ten per direction. This can help in ensuring that the blood circulation and nerve function normalise within no time after the surgery. This action is especially helpful because it affects the heels, calves and leg muscles before reaching the knee. Ensure that you rotate each foot clockwise and the counter clockwise.
- Thigh Squeeze: The thigh squeeze is an excellent want to ensure that you are working the muscles of the legs without putting undue pressure on the knees. This is especially helpful when you have been advised bed rest. This motion involves squeezing and releasing the thighs so that there is some amount of firmness that is being built along with strength and stamina. You can hold the squeeze for five to ten seconds before you relax and try again.
- Heel Slide: The heel slide is a good option for those who are going through bed rest. This exercise ensures that you work your knee in a suitable way as the bending motion gets the knee to get used to being functional again. Due to the posture of the patient, this does not put pressure on the knee. Slowly bring your heel up, stop and then slide it down. Repeat at least ten times for each knee before increasing it to twenty times.
- Kicks: While you are lying down, you can render small kicks into the air. Repeat at least ten times for each leg before increasing it gradually to twenty kicks per leg. This should be done when you are lying flat on your back. This exercise can help in flexing and strengthening your quadriceps. Hold the kick for at least five to ten seconds before you relax and repeat with the other leg.
- Sitting Flex: You can also sit in a chair and flex your knee, holding the leg out in front of you for at least five to ten seconds, before slowly bringing it down and lifting again. This will help in strengthening the thigh and knee to a great extent.
You will need to exercise regularly in order to recover well after a knee replacement procedure.
Hi, I had sex with my would be. But intercourse. Before two day my period. Now my period did not come my date what I do it two days late. Date is 27 feb now 30 March but my leg pain is start last 2 day.Please suggest why periods did not come?
I'm not well from past 3 days. It began with diarrhea in the morning that was on 29th June 2016. I went to office and it happened again. I got my periods at the same day and I started feeling feverish so I came back to home from office. I have lost my appetite. . I peed twice in 2 days and haven't pooped yet I got awful cramps on my stomach. I can't eat anytime and the last time I got fever was last night. I'm bleeding blackish or dark. It's not even red blood. I'm dying due to this pain. Please suggest something.
Hi,i m in my 11th week of pregnancy i m going to travel by train my gynaec has advised me tablet susten 200 , is this medication safe
According to world health organisation, health is defined as a complete state of physical, mental and social well-being and not merely the absence of disease.
Hence, to have a healthy life one has to be physically, mentally and socially complete.
Tips for physical health (morning to night):
1. Always awake in the morning (6am to 8am) but after completion of atleast 6-8hrs sleep. There is no need to get up at 4am. But, it is always advisable to get up on or before 8am.
2. Drink a glass of hot water just after getting up in the morning.
3. Try to go for a walk in the morning (else a evening walk will do).
4. Have good heavy breakfast in the morning. Breakfast should be completed by 10am.
5. Afternoon meal should be between 12pm to 2pm.
6. Have a evening snack.
7. Dinner should be done between 6pm to 8pm.
8. Try not to take any salt diet after 8pm for the good health.
9. Sleep till 10-11pm, so as to get up after 6 to 8 hrs sleep. Always keep mobile phones away while sleeping, as it's very much necessary to have a sound sleep.
10. In complete day drink atleast 3-4 litters of water so to keep your skin glowing and keeping you hydrated.
11. Wear mask in the dust and polluted areas.
12. Avoid smoking & alcohol as much as possible.
Tips for mental health (morning to evening):
1. Do yoga or meditation for atleast 20-30min (ideally between 6am to 8am).
2. Try to control anger in every possible way. To control anger always try to think what if you were on his/her place.
3. Always keep in mind if you are angry, it will affect only n only your health.
4. Try not to expect lot from others, as this will not hurt yourself.
5. Try your level best to expect more from yourself, as it will be motivating.
6. Keep calm and think before you speak, rather than regretting afterwards.
7. Always keep your temper cool in what so ever circumstances. When ever you unable to control you temper try following things;
• watch yourself in the mirror
• do deep breathing for 2min
• go for a walk or a short run and think of whole scenario only in a positive way.
If atleast any one of this is done, your anger will vanish.
Tips for social health:
1. Always in the morning try to greet everyone one with a good morning with a bright smile.
2. Try to be very humble to your people (family).
3. Outside your home try to be first to say thanks or sorry. As this will create a good impression and saying sorry in any argument will vanish a anger.
4. Try to be help elders.
5. Try to have a talk with your family and friends, rather than sitting alone.
6. Try to be in social atmosphere, rather than being alone.
Hence, one who can synchronise the physical mental & social atmosphere at a complete level, will only be a healthy person, and not just the absence of a disease.
Did you know that the way we cook our food has a huge bearing on our health? If you go by the principles outlined in Ayurveda, the process of cooking is as critical to digestion as the nutritive value of the food being cooked. Any food can be considered balanced and healthy if it contains a good combination of the six Ayurvedic tastes, is tailored to the consumer's body constitution, and is easily digestible across all age groups. In this article, we will discuss Rasa – one of the most critical factors in Ayurvedic cooking.
The Six Rasas
Just as an understanding of the doshas is necessary for diagnosis of disease, an understanding of the rasa (taste) is necessary for treatment of disease. Every substance is made up of some combination of the five elements – Air, Fire, Water, Earth, and Space. Different permutations of these elements lead to the formation of the six tastes mentioned in Ayurveda – madhura (sweet), amla (sour), lavana (salty), katu (pungent), tikta (bitter), and kashaya (astringent).
The six tastes have certain qualities that can be attributed to their two primary elements. For example, the sweet taste is made up of earth and water, which makes it heavy, dense and moist. Because ‘like increases like’, eating sweet tasting foods excessively will lead to an increase in Kapha Dosha, as it comprises the same elemental qualities of Earth and Water.
Therefore, a balanced diet is one that has a healthy combination of all of the tastes, used in accordance with the dosha of the consumer. To be able to cook a balanced diet, it is imperative that one first understands all the tastes properly:
This taste is heavy, oily and cooling in nature. When used in moderation, it brings energy and vitality in the body, soothes burning sensation and has positive effects on the skin and hair. Overindulgence in sweet foods can aggravate Kapha Dosha and cause congestion, cough and heaviness. It balances Vata and is soothing for Pitta.
Found In: Milk and milk products (butter, ghee and cream), grains (wheat, rice and barley), legumes (beans and lentils), sweet fruits (bananas and mangoes), and vegetables (carrots, sweet potatoes and beets), etc.
This taste enhances appetite, promotes digestion and has a warming effect on the body. In excess, it can create indigestion, hyperacidity and ulcers. This taste decreases Vata and increases Pitta and Kapha.
Found In: Citrus fruits (such as lemon and limes), sour milk products (like yogurt, cheese and sour cream), and fermented substances (including vinegar, pickles and soy sauce).
The Salty Taste is heating and heavy in nature. When taken in moderation, it gives energy, promotes growth and stimulates water retention. However, too much salt in the diet can lead to hypertension, edema, ulcers, and hyperacidity. Salty Taste increases Pitta and Kapha and decreases Vata. Due to its ability to stimulate digestion, it is highly recommended for Vata people.
Found In: Any salt (sea salt and rock salt), sea vegetables (like seaweed and kelp), and foods to which large amounts of salt are added (like nuts, chips and pickles).
It is heating, light and drying in nature, helps digestion and circulation and cleanses excess fat from the body. When used excessively, it can cause inflammation, irritation, diarrhoea, heartburn, and nausea. Pungent Taste increases Vata and Pitta. Due to its ability to dissolve fat, it is recommended for people with an aggravated Kapha Dosha.
Found In: Certain vegetables (such as chili peppers, garlic, and onions), and in spices (like black pepper, asafoetida, ginger, and cayenne).
This taste is cool, light and dry in nature. In excess, it can cause emaciation, fatigue and dizziness. Bitter Taste increases Vata and decreases Pitta and Kapha. It is especially balancing for Pitta as it helps to cool excess heat, enhance digestion, and improve liver function.
Found In: Green leafy vegetables (such as spinach and green cabbage), other vegetables (including zucchini and eggplant), coffee, tea, and fruits (such as grapefruits, olives and bitter melon).
The cooling, drying and heavy nature of Astringent helps improve absorption and has anti-inflammatory properties. In excess, it can create constipation and stagnation of circulation. The astringent taste increases Vata and decreases Pitta and Kapha.
Found In: Legumes (such as beans and lentils), fruits (including pomegranates, pears, and dried fruit), vegetables (such as, broccoli, cauliflower, asparagus and turnip), grains (such as rye, buckwheat, and quinoa), coffee, and tea.
Incorporating the Six Tastes in your Meal
Your doshas can get imbalanced if you allow one rasa to dominate your meal, exclude one totally, or consume them in the wrong combination. The traditional Indian Thali is regarded as one of the finest examples of a meal balanced in all tastes. Made up of rice, dal, vegetables, roti, salad, curd, small amounts of chutney or pickle, and a sweet dish to top it off, the Thali is a good choice for people of all doshas as it contains all the six tastes in the right combination. When you take your meal, try and follow the right order of eating to make the most of the benefits offered by each rasa. However, please make sure that the foods you eat are not incompatible in nature (such as madhura milk and Katupickle).
According to Ayurveda, it is advisable to should eat foods with madhura rasa in the beginning of the meal, as these foods are heavy and dense in nature and take more time to get digested. When we start eating, our digestive fire is powerful and the body will be able to digest these foods more easily. So, start off with grains (rice/chapati), legumes (dal) and breads. You can also have kheer, halwa or mithai in the beginning of your meal.
Then, move on to the foods that have the sour and salty tastes. You can have curd or vegetable in the middle of your meal. The pungent, bitter and astringent foods such as salad, pickle or chutney can be consumed next. At the end of your meal, it is advisable to take a very small piece of sweet (preferably jaggery) in order to satiate your senses.
If you remember to include the above-mentioned tastes in your regular meals, you will find it easier to keep your doshas in balance and diseases at bay.