Dr. Usha Chawla

To Prevent Sports-Related Injuries ( 5 Tips)

Do you remember the last time you had a searing knee pain in the middle of your morning run? It was probably because you did not warm up properly. The incidence of injuries in various sports has gone up in the recent times, and it is mostly due to the lack of proper warm up exercises. However, other factors come into play as well, such as the pressure of increased workload on the current batch of athletes, missing a trick or two with the proper technique to be followed, etc.

In order to reduce the risk of an injury, it is advised to follow these simple tips:

1. Set realistic goals for yourself: Don’t go overboard with anything that includes repetitively stressing and straining your body over a certain degree. If you are planning to go for a run or hit to the gym, make sure you set goals that you can sustain and find feasible. One example of this would be to not increase the amount of weight drastically while lifting weights as it can lead to serious injuries.

2. Follow the right technique: Proper technique is very important in sports, a lack of which can lead to injuries. Ask your trainer to observe your form when you perform any activity. Focus on your breathing and posture when you are exercising.

3. Warm up before you begin exercising: Warming up before you exercise or play a sport is important as it helps loosen your muscles and boost blood circulation. It drastically reduces the risks of sustaining injuries, and also prepares your body for the subsequent exercise.

4. Cool down: Similar to an essential warm up is the need to cool down; it is another aspect that should not be ignored. Cooling down usually consists of stretches and postures that promote flexibility. The muscles become sore after working out. Stretching can help reduce post workout pain and make the joints flexible. Cooling down also helps in eliminating lactic acid from the muscles, which means less pain after exercise.

5. Listen to your body: During an activity, if you feel that you can no longer carry on, terminate the activity. The chances of injury rise if you continue to push your body over your threshold limit. If you think that you can no longer carry on doing something without risking an injury, avoid doing it altogether. Listen to your body, and it shall never fail you.

The most common dietary problem that every vegetarian comes across is protein deficiency. It was a widely acknowledged fact that animal products are the best protein sources. However, it is no longer so, and vegetarians everywhere can now rejoice!

Here are the 13 best sources of protein for vegetarians:

1. Green peas: Green peas are legumes, which are a very good protein source. They contain 7.9 grams of protein per serving.
2. Quinoa: Grains usually contain very little protein, but quinoa is unique. It contains 8 grams of protein per serving; and contains all nine important amino acids that your body needs for repair and growth.
3. Nuts and nut butter: Nuts are a good source of proteins and healthy fats. However, eat them with caution, as they do contain 160 calories per serving. Butter made from nuts like peanut butter and almond butter is also a good source of protein.
4. Beans: Beans are available in a variety of colours and shapes, but all of them have one thing in common that is the high level of protein.
5. Chickpeas: Chickpeas are also from the legume family, so they also contain high amounts of protein; 7.3 grams of protein in only half of a serving.
6. Tofu and tempeh: Tempeh and tofu are both soy products and they have the highest amount of vegetarian proteins, about 15-20 grams per serving.
7. Edamame: Edamame or soybean is excellent for snacking. They contain 8.4 grams of protein in just half a cup.
8. Leafy greens: Vegetables usually do not contain much protein, but eating green vegetables will significantly add to your protein consumption. For example, you can eat one cup of cooked broccoli as that contains 8.1 grams of protein.
9. Hemp: Blend hemp seeds in smoothies or baked goods to get your daily dose of protein. Hemp contains 10 grams of protein per tablespoon.
10. Chia seeds: Chia seeds contain 4.7 grams of protein per two tablespoons, making them excellent sources of protein.
11. Seitan: This is a meat substitute made from wheat gluten and it contains 36 grams of protein per serving (about half a cup).
12. Non-dairy milk: Milk made from soy (best non-dairy protein source), almond, rice and hemp are good dairy substitutes.
13. Unsweetened cocoa powder: This will surprise you, but bitter cocoa contains nearly 1 gram of protein per serving (1 tablespoon)! If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

Hi, I am Dr. Sanjoy Mukerji. By profession I am a psychologist and a marriage counselor but mostly I operate as a life guru providing solutions or at least give answers to virtually all problems in life. Apart from doing my psychological work psychological as well as counseling in terms of depression, anxiety, addiction, anger, relationship issues, premarital counseling, marital counseling, sexual issues. Besides all these I also conduct workshops or programs which is known as Soham Happiness Orogram. I and my team we have developed this vital program since couple of years and we are doing this very successfully. Now what is it soham happiness program. Let's understand this briefly. See if you break the acronym soham into its alphabet then each alphabet has got its meaning. You can see here soham happiness program so "S" stands for science. We see science of happiness and methods. So this program provides you the scientific basis of happiness. Not only it gives you the scientific basis it also gives you the method to apply this science practically in your life. There is one more meaning of "soham" if you look into our Vedic and vedantic philosophy soham means identifying oneself with the universe, the ultimate reality. It means "I am that okay".

Why have we taken this program? What is happiness? So let's look into that. Happiness has been the number one human pursuit since time immemorial. It is the most important aspect of life. All that is what we do today is for happiness. So happiness is very very vital. Not only that India is very behind in happiness to be very honest, happiness is very strongly linked with health and success. Let's look here happiness, health and success are interlinked. Most of us feel that success makes her happy, success will make us happy but if you look into the various research psychologist and numerous studies have shown that happy individuals are successful across multiple life domains, various areas of life. People who are happy they are basically have successful marriage life, relationships, friendships, income, work performance and health. In short if you look into that happiness leads to success and yes even a longer life what we call it life expectancy increases all the happy people. Believe me happy people are successful in some way or the other in their own ways but all successful people may not be happy. When you feel good you are happy. We are not going into the philosophy, legal definition or spiritual or religious and definitions where it means that happiness is something to do with living a good life. Now this can be subjective but we are talking about something very objective, scientific. OK we call it a dose of happiness hormone. There are certain hormones or chemicals that are released which makes you feel good. These hormones make you feel good, make you be happy. Let's look into very briefly those hormones or chemicals one by one. See this dose can be broken. DOSE, D for dopamine. I call it pleasure chemical. OK we can go into the details but right now because of the less time we will not go into the details. So "D" for dopamine then we have "O" for oxytocin. It's more of a love chemical. Then we have "S" for serotonin, that is satisfaction chemical, when you feel satisfied and then we have e endorphins. It is enthusiasm chemical, which gives you energy which makes you feel wows and above all we spoke about a DOSE, so DOSE we have covered. A for anandamide this is the latest molecule which has been discovered and this is known as we can call it as a joy chemical. Some people call it bliss chemical, bliss molecule. So this is a dose of happiness chemicals. It is what happens when we are happy at various levels. There are more happiness chemicals also but these five are the main one now.

There is a scientific formula for happiness OK. Various scientists, various researchers they have done lot of work to develop their own formula. Now I have worked on those formulas, various researchers have done the research on those studies and our team, me and my team, we have developed our own formula probably which is the most easy to remember. Not only easiest to remember but quite precise scientifically very precise so the formula for happiness let us understand this very carefully H which stands for happiness at equal to A+B+C. So simple to remember. Now what is that. As I said it is for happiness what is a - attitude towards life. This constitutes more than fifty percent of your happiness ratio and it is supposed to be fixed. People say it is fixed in that 50 person which is most important your attitude is fixed. It is not easy for anyone to change the attitude but which is not very true we can change ourselves we can change our attitude, so this is a very important aspect of our mind which we take up in our program how to change your attitude and what are those aspects involved in that attitude. Next one is b stand for basic present condition. What are you now, how are you now, what is your present condition, your health, your finance but mainly it is financial aspect and this contributes believe me only ten percent. So attitude is 50%, finance we talk about so much, about money well which is very important. See the lack of money can be a very vital factor for unhappiness but lots of money is not a very important factor for happiness. Once you reach a particular level when money cannot contribute to your happiness much so only ten percent is your basic present condition no matter what you are right now or how you are right now, what has happened in your life right now, this will only contribute ten percent. Fifty percent is your attitude towards life and c is the choice of activities. This is the forty percent which we can control so it was believed that A cannot be controlled again B present condition whatever, it is only 40 person is in your hand but let me tell you almost 90-100 percent in your hand. It is believed this forty percent is a very vital thing and I will just briefly like to give you in short what are those what activities can come indoors forty percent so let's look into it very briefly. Choice of activities and they are linked with those five chemicals. Five activities, five chemicals. It is not directly proportionate that each activity will only release one chemical. No many chemicals are released but that one chemical is the most important chemical.

So let's have a first look. First spend time with your loved ones and friends. Be people oriented people. Who are people oriented are happier than people who are not people oriented and this helps you to release. Let's look into the second one. Have fun and enjoy your life to the fullest. Second point enjoy your life, have pleasure. Be a lot of long concepts about pleasure, pleasure and pain principles, pleasure is very very important as long as it does not because you don't go into addiction. Third is do work that you love and enjoy that should be a passion. You can see the way I enjoy my work. Whatever I do is the passion for me. Helping people to get healed to be happy, to be healthy. So your work should be of passion. If you are not enjoying your work you have a problem. So either you change your work do something that you love to do like photography or painting, drawing, singing, acting or starts loving your work right. Next very important exercise your body. Apart from the first three activities, the fourth activity is very vital to keep your body healthy and young. Exercise your body, the P is physique. So people pleasure, passion, physique and the last one is meditate. We have developed, I have a meditation in my name internationally which is known as hypno meditation but any meditation will do. Hypno meditation would be much better because it is scientifically developed but all meditations are good. This will lead to peace, so these are the 5 P's and the chemicals associated with that. Let's have a very fast look with. The first one spending time with people. Oxytocin, having pleasure dopamine. When you get satisfied with your work you feel good serotonin. When you exercise a lot of endorphins are released and when you meditate you go deep dhyan Samadhi, concentration meditation and absorption that depth is Ananda might in bliss and peace. So with these a few words or the knowledge that I have been able to give you. I will now stop over your due to the time and I am very sure you would like to know more about this program, Soham Program.

To have more details you can definitely contact through lybrate.com.

Thank you so much.

Causes:

• Diet poor in zinc - inadequate intake of zinc rich foods like meat, shell fish, liver gelatin, beans, rice, bread, cereals lentils etc.
• Strict vegetarians: their main foods are grains and legumes which are high in phytic acid and they hamper the absorption of zinc from the food.
• Malabsorption syndrome.
• Chron`s disease / ulcerative colitis.
• Chronic liver disease.
• Chronic renal disease.
• Sickle cell disease.
• Diabetes.
• Malignancies.
• Smoking and high alcohol consumption.
• Elderly are more prone to deficiency.

Sign and symptoms:

• Reduced appetite.
• Retarded growth.
• Atrophy (shrinkage) of sexual organs.
• Loss of hair.
• Diarrhea.
• Repiratory tract infection.
• Keratosis (desquamation) of tongue.
• Skin affections.
• Dwarfism.
• Cognitive impairment.
• Infertility- low sperm count.
• Delayed healing of wounds.
• Decreased taste acuity.
• Deficiency during pregnancy can cause abnormal labor and retarded fetal growth.
• Increased risk of infection.

Dietary management:
Consume:
Consume foods rich in zinc: zinc is present in wide variety of foods especially along with proteins. Vegetarian diet contains less zinc compared to meat based diet. Best sources of zinc are -

• Beef, crabmeat, oysters, lamb, pork, turkey, salmon, shellfish, chicken, clams, lobster, milk, yoghurt and cheese cheddar.
• Whole wheat bread, oatmeal, brown rice, spinach, lentils, beans, lima beans, rye bread, peas and baked potatoes. Meat, eggs and seafood.
• Other sources of zinc are - green leafy vegetables, sea plants, japanese sea plants, yeast, nuts - cashews, almonds and peanuts, seeds - sesame and pumpkin seeds. Pumpkin seeds are one of the concentrated sources of zinc in vegetarian food.
• Only 20% of the zinc present in diet is absorbed by our body, dietary fibers and phytic acid present in food inhibits absorption of zinc. Phytic acid and fiber are fond in foods like - bran, whole grain cereals, pulses and nuts.
• Cooking process can reduce the effects of phytic acid and fibers on the absorption of zinc.
• Ferment whole grains as enzymatic actions of yeast reduces the levels of phytic acid and thus absorption of zinc is adequate.