Dr. Yogitaa Mandhyaan

The inflammation of joint which causes a loss of mobility, pain and stiffness are known as arthritis. Arthritis is a very common musculoskeletal condition that affects both men and women. Osteoarthritis is the most common form of arthritis and damages the patient’s cartilage and bones. Although this disease cannot be treated and cured, a few changes to your diet can help slow down the wear and tear process and can help alleviate the pain associated with it.

Here are a few food items you should begin including in your diet.

1. Green tea: Green tea is rich in a natural antioxidant known as epigallocatechin 3 gallate. This is not found in most other teas. This antioxidant helps fight toxins in the body and reduces the production of inflammatory chemicals associated with arthritis. It is also said to have the ability to prevent the cartilage damage. Green tea also aids in weight loss which in turn reduces the pressure on joints and lowers pain.
2. Omega 3 fats: Not all fats are unhealthy. Omega 3 fats help lower the production of enzymes responsible for cartilage erosion. It also helps strengthen bones and joints and reduces joint swelling and stiffness. Omega 3 fats are also associated with increasing energy levels and can help fight fatigue. Some of the foods rich in this fat are sardines, salmon, flaxseeds and walnuts.
3. Anthocyanins: This is a potent antioxidant responsible for the reddish colour of fruits and vegetables such as cherries, strawberries, black grapes, plums and eggplant. By lowering the production of inflammatory chemicals, this antioxidant helps reduce inflammation in the joints. It is also rich in vitamin C and strengthens the connective tissue in the body.
4. Turmeric and ginger: These spices are rich in certain phytonutrients that have an anti-inflammatory effect. They can also help relieve pain associated with arthritis. While turmeric is usually used in its dry and powdered form, ginger is best used when fresh. To benefit from it, grate a little fresh ginger into your tea or add it to your salad dressings.
5. Vitamin C: Vitamin C not only helps fight arthritis, it can also prevent osteoarthritis. This is because vitamin C is largely responsible for collagen production which is a major component of cartilage. However, high doses may aggravate the symptoms of this disease and hence it is best to choose a dietary source of vitamin C rather than supplements. Citrus fruits, bell peppers, broccoli, pineapple etc are a few fruits and vegetables that are rich in vitamin C.

In case you have a concern or query you can always consult an expert & get answers to your questions!

Knee pain is one of the most common and painful ailments that can limit mobility. Injuries can result in cartilage or meniscal tears or sprains too. Obesity is another reason because of which knee pain is on the rise. Also, regular wear and tear of ligaments and tendons around the knees due to old age is another cause. These days, with reduced physical activities and sedentary lifestyles, the rate at which knees are wearing out has also become accelerated. Whatever the reason, a correct diagnosis followed by prompt treatment can help. Over the years, physiotherapy has been playing an important role in treating knee injuries. Whether to supplement the various drugs to reduce pain and inflammation or to avoid surgery, physiotherapy has helped many and its popularity is growing every day. Here are some ways that physiotherapy can help reduce pain.

• Improve flexibility of tendons: The knee cap is an area where there are lot of tendons and ligaments, coordinating to enable movement. Careful exercising can ensure that the flexibility of tendons and ligaments is improved, thereby making your knee movement easier and less painful.
• Improves blood supply: As we all know, proper movement requires good blood supply. Exercising with special focus on the knee ensures that blood supply is improved, and thereby the supporting ligaments and tendons function optimally.
• Enhances the knee cap function: The knee cap is that portion which joins your thigh bone to your calf bones. This is prone to slip out of place, especially with arthritis and injuries. This can be painful and limit movement to a great degree. Focused exercises aimed at improving knee cap function will ensure that the knee cap has a wider range of function, and does not slip out of its socket easily.
• Reduce rigidity: Once you start physiotherapy, you will feel your knees getting more flexible. The rigidity that had set in as a result of injuries and/or old age will also reduce over a period of time.
• Slow down the wear and tear: When you start physiotherapy after knee damage, continuing the exercise routine, of course with expert guidance, can reduce the pace at which further damage might happen. A word of caution though. Be sure to consult an experienced physiotherapist before you begin. Exercising in a bad manner can do equal or more harm than the original injury or old age itself.

In case you have a concern or query you can always consult an expert & get answers to your questions!

Ever wondered why another person who has the same height and weight as you looks fitter and thinner? Weight loss is a constant challenge for most of us. However, we tend to measure our progress only by the numbers seen on a weighing scale. While this does give an overall picture of how much weight you may have lost or gained, it does not tell you how much fat you have lost. 

The human body is made up of three main components; lean mass that includes bones muscles and internal organs, fatty tissue and water. This is known as body composition. Women tend to have more fatty tissue than men. The amount of fat in the body also increases with age. During the first phase of a weight loss program, most of the weight lost is due to a loss of water weight. It is in the second or third week of the program that a person will begin to lose fat. The ideal goal of weight loss is to reduce the amount of fat in the body while maintaining a healthy muscle mass. 

To reduce weight while maintaining a healthy body composition you will need to have a well-balanced diet and exercise regularly. Here are a few tips to keep in mind with respect to your diet. 

Eat Plenty of Proteins 

When it comes to maintaining muscle mass, proteins are the most important component of your diet. Ideally, you should consume 1.6-2.6g of proteins per kilo of your goal body weight. Proteins can be eaten in many forms. For non-vegetarians it can take the form of lean white meats and fish. Vegetarians can increase their protein intake by consuming dairy products like cheese and paneer and soya products. 

Eat right before and after working out 

Your body needs energy for a workout. For this reason, it is important to snack on something healthy a little before starting a workout. Consuming small amounts of proteins and carbohydrates 1-2 hours before a workout gives your body the energy it requires and ensures that you do not burn muscle mass instead of fat. Similarly, a protein snack after working out replenishes any muscle mass lost while working out. 

Cycle your calories 

Reducing your calorie deficit drastically may help you lose weight but this will be muscle loss. Hence create a schedule where your calorific intake n days when you workout is higher than on those when you do not. 

Aerobic exercises such as brisk walking and jogging can help you burn calories while strengthening your bone density. Strength training can also help boost metabolism and build muscles. In addition, exercises such as squats, planks, pushups and lunges help prevent a loss of muscle mass due to aging and keep the body lean. 

You probably spend a whole day working at your office when your back remains in the same position. Then when you come back from work, you complain about your back pain, put some medicine and hope it goes away the next day. However, in such cases there are chances that the pain might return after a few days. You may not be aware of the fact, but there are certain fairly simple exercises you can do to strengthen your back and prevent back pain. Here are some of them.

1.Opposite arm leg raises
Lie on your stomach with one arm in the air as your starting position. Then finish the exercise by slowly lifting your leg. Hold this position for two seconds and then repeat this for the other arm and leg as well.

2. Prone hold
Hold a posture where you are holding your entire body weight on just your toes and your elbows for as long as it is pain-free.

3. Supermans
Lie on your belly with your arms above your head. Slowly lift your arms and legs from this position as far as possible and then put it down again. Repeat this as many times as you can do it in a pain free way. Once again, it is imperative to not do this when it is painful as you may get injured.

4. Side holds
To do this, you have to be on your side putting your entire body weight on the side of your foot and your elbow. Hold it for as long as you can maintain the correct posture and it is pain free for you.

5. Resistance band rotation
Stand straight up or on your knees with your back straight up. Then using a resistance band rotate your body back and forth.

In case you have a concern or query you can always consult an expert & get answers to your questions!