Dr. Shaji Paul Pullormadam

6 unhealthy habits that are harmful for your back:

You may not be aware, but there are many ways by which you are harming your back on a daily basis. These habits can lead to disc problems and spine problems in the coming years and impact the quality of your life. So, correct these mistakes before your back suffers irreparable damage.

Here are ways by which you are hurting your back:

1. You sit at your desk for too long

• Sitting puts 40% more pressure on your spine than standing. Also, not maintaining the right posture and slouching damages the spine in the long run.
•  Try and stretch at a 135-degree angle to reduce compression of the discs in the spine.
• You can do this by leaning back slightly every now and then and also while making phone calls.
• Ensure that you use an office chair that supports the curve of your spine. Your lower back should be supported and your head should be straight.
• Get up and walk around for a couple of minutes every half hour: take trips to get water, use the bathroom, or grab papers off the printer.

2. You watch too much tv

• Staying glued to your television set for hours is not good for your back.
• Studies show that young adults who watch tv or use the computer for 15 hours a week or more are 3 times three times as likely to have lower-back pain as their more active counterparts.
• Limit tv to shows you really want to watch. In the spare time opt for some stretches or strength moves which will prevent muscle strain.

3. You wear high heels or flip flops too often

• Wearing both high heels as well as flip flops too often can lead to foot instability, which in turn can affect your back.
• High heels force you to arch your back, making your spinal muscles work harder.
• Backless shoes like flip flops cause your feet to move from side to side, which distributes your body weight unevenly and can cause pain.
• You do not have to abandon your high heels or flip flops for good. Just avoid walking long distances in them.
• Choose comfortable flats or sneakers when you plan on walking long distances.

4. Your mattress is too old

• According to experts, a good mattress lasts 9 to 10 years. But it is always a good idea to replace one every 5-7 years.
• Studies show that people who switch to new bedding after 5 years sleep significantly better and experience less back pain.
• When you do replace your mattress, pick one that’s not too soft nor too hard. Very firm mattresses can increase pressure on the spine and worsen pain.

5. You do not eat right

• Studies suggest that eating habits that are good for your heart, weight, and blood sugar are also good for your back.
• Make sure to include back healthy foods in your diet.
• These are foods that reduce inflammation and include whole grains, soy, nuts and seeds, protein (chicken, fish, lean meat), vegetables, and fruits.
• Limit intake of caffeine and processed foods.

6. You drive in the wrong posture

• Just like at your desk, hunching over a steering wheel can tighten chest muscles and cause your shoulders to round.
• Make sure you sit at a 90-degree angle, close to the wheel so you don’t have to stretch.

Festivals without sweets are unheard of in India. Think of Diwali and you’re sure to conjure visions of ‘mithai’, dried fruits and ‘laddus’. These sweetmeats are rich not only in taste, but also in calories. This makes festival food a big problem for weight management. Thankfully, there are ways to have a sweet celebration without putting on excess weight.

Here are a few tips.

1. Eat in moderation: It is impossible to completely avoid sweets during this festive season. However, you can keep a check on the amount you eat. Limit yourself to one or two pieces of mithai instead of gorging on them. Avoid second helping of sweets at all costs.
2. Pick your sweets carefully: Not all sweets have the same calorific value. Sweets that are deep fried such as gulab jamuns have a higher calorific value than rasgullas. Similarly homemade sweets are usually much lower in fat content than store bought ones. If you are making sweets at home, try replacing the sugar with jaggery to lower the fat content. Eating dry fruits over sweets can also help minimize your calorie intake.
3. Do not skip your meals: Eating heavy sweets may make you want to skip your regular meals, but this is a terrible idea. Do not miss out on your regular servings of fruits, vegetables and carbs. Do not replace your normal meals with snacks and dried fruits. If necessary, lower your portion size and have a light soup for dinner instead of your regular meal.
4. Avoid sweet drinks: Since you cannot avoid eating sugar, skip drinking sugar. Avoid sweetened drinks such as colas and processed juices. Instead, pick light drinks such as buttermilk, lemonade and jaljeera. Green tea is also a good option during Diwali. If possible, avoid alcohol.
5. Stay hydrated: When eating such rich and heavy food, it is important to drink plenty of water through the day. This keeps the body hydrated and helps flush toxins from the body. Drinking water also reduces the urge to snack and can help keep a control over your food intake.
6. Eat mindfully: Chew your food and mithai slowly while eating. This will ensure that you thoroughly enjoy it and will keep you satiated for longer. Avoid eating on the go. Mindful eating also reduces the urge to snack excessively and hence controls your food intake.
7. Exercise: Do not make Diwali an excuse to not exercise. Set aside half an hour at the beginning of the day to exercise and kick start your metabolism. Breathing exercises such as Pranayam and anulom vilom can also help clear your respiratory passages and help prevent problems sue to the pollutants in the air.