Erasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPT
Seated calf stretch: try this exercise in bed to help relieverls cramping and discomfort that can keep you awake. Sitting in bed, straighten your right leg and flex your right foot toward you, clasping your hands around your toes. Pull your toes toward you and hold for 20-30 seconds. Repeat with the opposite leg.
Night falls are a natural phenomena. But when we start having night falls more than 5-6 times a month， then there is a problem. We start feeling weakness， tiredness， etc. Etc.
Do not take milk after 3 pm. Try to avoid non-veg， spicy， fried & chilly food. Do not watch pornography materials. Take good healthy diet， do exercise & yoga daily. Take tab. Confido & chandan adi bati each morning & evening with water. Keep stomach clean & avoid constipation. See the results or you may contact us.
Extra is not actually extra.
What you are taking is not in use so far. Use it and loose it. Stop taking sweets, suger and oily foods.
E exercise daily at least 30 to 45 minutes.
Fat will burn itself as you sweat.
Do it regularly. Se results after 30 days.
You need to have a diet plan based on your bmi & activities. Whatever we eat is metabolised by the body for the energy needed to do daily work and the excess is stored as fat. The abdomen is the first place to gain weight and last to disappear. In brief, weight reduction can be achieved only by reducing the intake of food 1/3 of what you take now. And by appropriate exercise plans for each part like belly, thighs, legs / chest etc. To burn off fat. Some tips 1) drink three or four cups of water whenever you feel hungry and just before eating food
2) take boiled or raw vegetable like cucumber, carrot etc. As half of your diet. Then take 1/2 of your total diet as sprouted pulses / proteinaceous food like roti, cooked pulses and remaining with rice or other carbohydrates. Oil or ghee etc. Should be just bare minimum. And do aerobic exercises, running, jogging or at least walking briskly 3-5 kms and swimming if possible, and in a gym if feasible.
The most important is to burn off the energy intake by exercises. There is no short cut or medicines without exercise & dieting to take just as mush food as needed for your activities. The food we eat is utilised for our energy needs and the remaining will be stored as fat which leads to obesity. It is better to do some tests.
Diet chart timingfoods to eatcalories
early morninglukewarm water with lemon 1 glass0
tea without sugar + 2 biscuits90
breakfast2 rotis + 1/2 cup paneer curry330
orbrown bread upma 1 plate + milk 1 cup300
mid-morning1 banana/1/2 cup melon/20 grapes50
lunchbrown rice 1 cup (195 gm) + mixed vegetables 1/2 cup + salad 1 bowl + raita 1 small bowl345
eveningbutter milk 1 cup35
dinner2 rotis + vegetable soup 1 bowl + salad 1 bowl370
your weight-loss plan should do all of the following:
•emphasize fruits, vegetables, whole grains, and fat-free or low-fat dairy products.
•include lean meats, poultry, fish, beans, eggs, and nuts.
•contain foods low in saturated fats, avoid trans fats, and limit cholesterol and salt (sodium).
•avoid refined sugars and processed foods.
Some tips to help you lose weight:
•keep a food diary. Writing down everything you eat is critical! noting how you feel when you eat will help you identify emotional triggers that may cause you to overeat. Emotional eaters tend to overeat.
•eat when you're truly hungry rather than when you're tired, anxious or stressed.
•eat slowly. If you eat too fast, you eat more than you need to satisfy your hunger. Your brain needs time to catch up with your stomach.
•plan your meals ahead of time so you make healthy choices. When dining out, check the menu online and decide what you will order before you sit down. Ask for dressings on the side. Opt for foods that are baked, broiled or steamed versus fried or swimming in creamy sauces. Avoid chips and bread baskets—they add unnecessary calories.
•stay hydrated. People often mistake thirst for hunger.
•eat breakfast. If you skip this meal, you'll be starving by lunchtime. You'll have more difficulty making healthy choices throughout the day.
Find resources to help you keep track of your food choices and nutritional values and that can offer additional support when you need it.
No, you should not stop medicine. Do life style changes like.
Maintain active life style. Exercise regularly.
Avoid fast foods n fried foods.
Take a lot of green vegetables n fruit. Get some much-needed stress relief-- by doing, yoga, meditation etc.
Establishing a sleep schedule and sticking to it helps. Go to bed and wake up at the same time every day—including weekends. In general, the sweet spot for sleep is between 7 and 8 hours.
Drink a lot of water.
Dear lybrate-user ji,
left side back pain may be due to various causes. It may be renal calculi, related to spine, related to gastritis etc. And other complaints may be associated with the same cause.
Homeopathy has got complete cure for such conditions by constitutional treatment and holistic approach. Which considers your all complaints with the cause.
It naturally cures by improving the immunity of your body and stops the recurrence naturally.
I suggest you to take an appointment for consultation so that detail case can be discussed and rule out the cause and proceed further for treatment. You can consult me online privately. Thank you.
Erasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPT
This is cervical pain (neck pain) and that's the reason the pain radiates until the shoulder blades. If you keep ice that would help and along side you can do hot water fermentation. You shall use cervical collar which would help you to reduce the radiating pain ie. Due to the nerve compression.
Cervical spondylosis – chronic condition with radiating pain
as your rightly said you have to go for traction and also you can do ift. Please consult the near by therapist for quick relief. Since you have pain for more than 10 years it is suggestible to go for cervical muscle strengthening exercise.
Use collar will definitely be helpful for him to maintain the good posture. And also cervical pillow can be used which might make you to have better posture of the shoulder neck and arm.
Neck tilt: from the sitting position, tilt your head down so your chin touches your chest. Hold this position for 5 seconds. Return to the starting position and repeat. Do this five times.
Side-to-side neck tilt. From the same starting position, tilt you neck toward one shoulder, leading with your ear. Hold for 5 seconds and then return to the starting position. Do this five times on each side.
Neck turn. Look straight ahead, then turn your head to one side, keeping your chin at the same level. Do this five times on each side.
Neck stretch. Holding the rest of your body straight, push your chin forward, stretching your throat. Hold for 5 seconds. From the same starting position, push your chin backward and hold for 5 seconds. Do the forward and backward stretch five times each.
If any of these exercises cause severe pain or weakness in your hands or arms, stop right away and talk with your doctor.This is a general low back ache and for this you can follow these measures: one keep a pillow right under the knee while sleeping, next is you can keep ice in the painful area for about 5--10 minutes, if pain still persists you can stretch your body by twisting the waist on both sides how we used to do in the school drill similarly you can try which will help you relax as well will reduce the pain. It looks like you are is important to check that. Anaemia always leads to the symptoms of being tired and also having back / leg pain though there may not be any pathological reasons for back pain.
•standing hamstring stretch: place the heel of your injured leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead of your leg. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
•cat and camel: get down on your hands and knees. Let your stomach sag, allowing your to curve downward. Hold this position for 5 seconds. Then arch your back and hold for 5 seconds. Do 3 sets of 10.
•quadruped arm/leg raise: get down on your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly
and alternate sides. Do this 10 times on each side.•pelvic tilt: lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then relax. Do 3 sets of 10.
•partial curl: lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don't hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side.
•gluteal stretch: lying on your back with both knees bent, rest the ankle of one leg over the knee of your other leg. Grasp the thigh of the bottom leg and pull that knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on the top leg. Hold this for 15 to 30 seconds. Repeat 3 times.
•extension exercise: lie face down on the floor for 5 minutes. If this hurts too much, lie face down with a pillow under your stomach. This should relieve your leg or back pain. When you can lie on your stomach for 5 minutes without a pillow, then you can continue with the rest of this exercise.
Colchicine is used to prevent or treat the symptoms of gout. Gout is caused when a substance called uric acid forms painful crystals in the body, typically in the joints.
U should do--
watch your weight. Eat fresh fruit, vegetables, whole wheat products and some pulses (high in purine) every day.
Enjoy low-fat milk and dairy products daily.
Drink plenty of fluids. Avoid alcohol
elevate your affected foot
if you smoke, then stop it.
Add more fiber to your diet. Eat more fruits, vegetables and whole grains, which provide complex carbohydrates. Avoid foods and beverages with high-fructose corn syrup, and limit consumption of naturally sweet fruit juices.
Good sources of low-purine nuts and seeds include walnuts, almonds, flaxseeds and cashew nuts.
You can take one handful of these nuts (mixed) everyday
curd is very good for you.
You have become addicted. Also please do thyroid scan. Reduce your cough syrup intake slowly don't stop abruptly and do exercises. Go for long walks in the morning and evening. You have to find time for yourself.