Top Health Tips on Getting Rid of Body Stiffness

Do you wake up in the morning feeling like a log? Do you feel so irritated to move around with all the pain that you wish the day never started? People affected with disorders such as arthritis, rheumatism and fibromyalgia (a pain disorder which affects the soft tissue and the muscles in the body) are the most vulnerable to such kind of pain. Body stiffness in the morning can make it difficult for you to get out of the bed and go about your work for the day.

Here are some causes that may lead to such a condition:

Not exercising on a regular basis
Obesity
An unhealthy diet which does not provide you with all the necessary nutrients
Living in a damp and cold environment can stiffen up those muscles, contributing to this condition.
A bad sleeping posture such as sleeping on your side can reduce the flow of blood to the concerned muscles, leading to early morning body ache.
Tips to get rid of it?
You can follow these tips to get your body up and about in the morning, right from the time you wake up:

The first tip to get rid of morning stiffness is to get the required amount of sleep. The recommended amount is 6-8 hours of regular sleep. Avoid distractions such as the glare from the slickest smartphone you recently bought, or another mindless episode of Quantico on your TV set.
Stretch your body before you go to sleep; a proper stretching routine will help loosen up the muscles and reduce stress from the body.
Remember, cold aggravates almost any kind of pain. So, if the room is cold or damp, use heaters or blankets to make sure that you are not affected by the cold.
Taking a hot shower before going to bed is a very good way to relax your muscles and also promote better blood circulation.
You need to keep yourself hydrated; so drink at least 2-3 litres of water regularly. Dehydration can lead to body cramps that can prevent you from getting a good night s sleep, a factor which will most certainly add to your morning fatigue and pain.
Eat a healthy diet which consists of vegetables and fruits. Avoid eating too much carbohydrates as it can overload your system.
Avoid or at least limit stress: Make use of relaxation techniques such as meditation to manage stress effectively. Meditating early in the morning can set the tone for the day.
Get regular exercise as it promotes stronger muscles and keeps your body free from almost all kinds of pain. But make sure not to overstrain those muscles as that can add to a separate set of worries for you. Try not to exercise if you find the pain really troublesome and bothering; rather, let it subside before you resume with your exercises.

Are you a runner? In case you are, then it is vital that you understand what your body needs to run extra miles. It's not just about running, it's all about how you can push yourself until the end of finishing line or your target.

Generic Tips for Beginners

Right Shoes- Most Important: Go for specialised running shoes that are easily available in the market now at an affordable price. It is advisable to buy a shoe which is one size up.
Support- A Must: For women, it's a must to go for a good sports bra. It's meant for flat-chested women as well. This will avoid any kind of discomfort such as sagging of breasts, or even pain and discomfort.
Remember that excess running affects Cooper's ligament that supports the breasts.

If you are a man, go for tight but comfy underwear. That will reduce abrasion.

Keep a Close Watch: In the initial stage, you should run only comfortable miles. Gear up with a close-fitting comfortable sports outfit so that you can breathe, and your sweat is whipped.

Watch your Pace: Running is different than cycling or swimming. Even if you have mastered other sports, go slow with running. Gradual increase is always advisable.
Need a Commitment: Track your progress. Run at least thrice a week.

Specific Physio Tips

Run and Rest: Rest is equally important. When you run, your body needs time to repair. It means body needs a balance of tissue wear and tear and tissue fortification.
Know you Injury Cause: You must identify what's the cause of your injury so that accordingly you deal with it. Many websites can help you with that.
What does your Body Say? Initially, it's normal that your body aches at few spots. Use a simple formula of RICE (rest, ice, compress and elevate) However, if it persists, then see a physiotherapist.
Toughen: You need to identify your weaknesses so that you work on them to toughen yourself. Calf muscles, glutes and quads are commonly affected. Tough muscles absorb the effect more efficiently.
Steady: You need to have control on your movements. Poor control leads to adverse effect on running. You can check it by assessing your single leg balance and single knee dip. Check if your body is balanced.
Stretch your Body: This helps you to get rid of muscle tightness or joint stiffness.
Adapt: Listen to your body and adopt the method of running that gives you painless run.
Ask for Help: Know your limits and see a physiotherapist or health professional if needed.

What you must know about body ache


Affecting your entire body, body ache is usually an indicator of a condition that requires your attention for the pain to stop or a reaction of your body's immune system to an infection. Understanding the symptoms and the cause of the pain is the first step towards getting the right treatment for your problem.
The causes of body ache can be any one of these:
an increase in your body's lactic acid as a result of overused muscles (that you normally experience when you perform strenuous exercises) leads to body aches that are not severe but temporary in nature.
temporary body aches can also occur if you suffer from flu caused by the influenza virus and other medical conditions like fever and viral infections, among others.
a cause of body aches can be the presence of a serious condition such as Lyme disease or pneumonia that brings about major infection affecting your entire body.
inflammation of body cells or damage to your body's nervous system in the form of chronic ailments like autoimmune diseases and psychiatric problems can also cause pains and aches to develop all over the body.

What can you do to manage it?
There are simple ways that you can employ to relieve your body aches based on the root cause and these are:

if the cause of your body ache is the flu, the best way to alleviate your condition is to take a hot bath. The hot water works by eliminating the body pains you may be suffering from. Even a gentle massage can soothe the ache affecting your entire body.
for body aches that are caused due to overused muscle, you need to apply ice packs for 2-3 weeks on the affected area to bring down the inflammation. Even the application of a heating pad can help in relieving body aches brought on by muscle soreness.
shoulder and neck pains can be easily prevented by performing simple exercises from time to time such as shoulder shrugs or head turns. Also, the practice of using wrist and forearm rests can reduce your chances of getting shoulder and neck aches.
reducing your stress levels can also help in effectively lowering the instances of body ache. From sleeping on time to meditating for about 20 minutes a day can help in lowering stress.

In case, you do not get relief from any of the suggested ways, you need to consult a qualified doctor who will guide you on the right treatment course.

If you would like to consult with me privately, please click on 'consult'
Related Tip: Why does PAIN occur? Understand the Mechanism of Pain

PMS is often treated as a joke but for many women, it is a monthly nightmare. Muscle cramps, headaches, bloating, breast tenderness, anxiety and depression are common symptoms of PMS. Though there is no set cure for PMS here are a few tips that will help you deal with it.

Set yourself an exercise routine

Exercising not only helps you maintain weight but also helps dealing with PMS. All you need are 30 minutes a day set aside to go for a brisk walk, jog, swim or even dance. Aerobic exercises like this improve blood circulation, ease stress and help the brain release more happy hormones.

Change your diet

If you are feeling bloated and depressed, cut back on simple carbohydrates like sugar and fat and increase your consumption of complex carbohydrates like fruits, vegetables and whole grains. Do not attempt a low carb diet to lose weight if you suffer from PMS. Reducing the simple carbohydrates in the body and increasing the complex carbohydrates keeps you body feeling full for longer and increases the serotonin levels in the body.

Quit alcohol and caffeine

Drinking a glass of wine of a cup of coffee may give you temporary relief from PMS symptoms but in the long run they aggravate your PMS symptoms such as headaches, breast tenderness and mood swings. Alcohol may also contribute towards lowering the magnesium levels in your body and thereby make you feel bloated.

Relax

One of the effects of PMs is to make you feel anxious and tense. The easiest way to address this is by learning to relax. Try meditation or yoga for half an hour every morning. This will improve your overall health as well as soothe muscle pains.

Take a few supplements

Research says that certain fatty acids like omega 3 and linoleic acid can lower irritability and body aches associated with PMS. Calcium is also known to help ease PMS symptoms. Getting these nutrients in the required levels may not be possible only through your daily meals. Hence, you can also consider supplements to ease your pains.

Use Birth control pills

Birth control pills with the drospirenone hormone can help ease symptoms of severe PMS. Menstruation is often accompanied by a drop in estrogen levels that can lead to migraines. Regular of birth control pills also regulates your hormones and hence avoids these fluctuations. It also keeps your ovaries from releasing eggs every month and hence reduces the intensity of the associated cramps.

Talk to people

You are not alone when it comes to PMS. Instead of keeping quiet about your discomfort, talk to people who may be experiencing something similar. Sharing your problems will introduce you to new ways of dealing with it. You could also get online support though various discussion groups.

Turmeric or haldi in combination with milk can have unimaginable effects on your health. It is also an amazing mixture for personal care. Haldi milk for long has been a great naturopathic remedy to counter your day-to-day issues related to health. The benefits of this concoction must have been drilled into your head by several bollywood flicks that use it as a potent trope. In case you are still unaware, go through the following points.

You can experience the advantages of haldi milk in these many ways:

It helps to treat common cold: A running nose and a clogged throat can be gotten rid of by drinking warm turmeric milk. Common cold is a recurrent problem bothering most people. It cures the soreness in one's throat and is also sought after because of its antibacterial or antiviral properties.
If you suffer from body aches, this drink will give you relief: Athletes are particularly fond of this golden drink as it adds strength to a person's overall structure. Haldi milk makes the joints of your body sturdy; especially your spine.
It is great for the health of your liver: If you have a problematic liver that keeps giving you a hard time, you should try drinking haldi milk. Haldi is known for its positive effects on one's lymphatic system. It can purify your blood by eliminating impurities in it, thus further accelerating liver function.
You must see how it stalls the growth of cancer cells: Cancer is one threatening disease that once contracted, is hard to be curbed. Haldi can effectively stall the growth and multiplication of cancer cells in case of breast, lungs, colon, and prostate cancers.
Painful menstruations can be taken care of now: If menstrual cramps turn you into an irritable, curled up mass, you should surely go for turmeric milk. There is no point in bearing with intolerable pain for ven a few days of the month when a solution as handy as this is available for you. It acts as an antispasmodic and pregnant women drink it to ensure smooth delivery.
Sleepless nights can be kept at bay: Amino acids are required for a good eight hours of sleep. Haldi milk contains tryptophan which is a sleep inducing amino acid.

Influenza or seasonal flu is basically a viral infection. It is different from common flu that accounts for many conditions that occur due to changing weather. These conditions include cold, stomach problems and fever. Influenza or flu comes with a variety of symptoms and is primarily caused by a virus due to lack of precautions taken as far as food and outings go, during the changing seasons. Let us find out more about the symptoms and treatment.

Symptoms: The main symptoms of this condition include fever, an aching body, dullness, fatigue, dry hacking coughs, a sore throat and even headaches. Appetite loss and drowsiness are also some symptoms of the condition.

Causes: Influenza is usually caused by either of the two influenza viruses, such as virus A or Virus B. The strains of these viruses are known to change every year.

Congestion: The main form of treatment revolves around treating the congestion that may have occurred in the nasal or the sinus tracts. The treatment for this is usually done with the help of nasal decongestants or sprays which can be used for a few days to get relief until the infection and congestion leaves the body. One must avoid the use of these decongestants for prolonged periods of time as they can make the condition reoccur again and again.

Allergies: Histamine is the chemical that the body produces automatically when an allergy hits. This is what causes influenza and hay fever as well. One can get treated with the help of anti-histamine drugs that will be prescribed for the doctor in case an allergic reaction or hay fever is detected. This drug can cause severe drowsiness, so it is best to take it at night and wake up fresh in the morning.

Blood Pressure and Other Complications: It is important to know what kind of medication you are allergic to, before you ingest anything or take a spray. If you are suffering from high blood pressure or any other cardiovascular complications, then you may want to steer clear of decongestants as these sprays can increase the blood pressure as well as the heart rate of the patient.

Cough: In order to cure a cough, one can take a cough medicine that will also have anti-histamines and analgesics, which will help in clearing the pollutants, dirt and allergens that have caused the cough.

Fever: In case you are experiencing fever and body ache, you can take aspirin or acetaminophen. However, this should be avoided by children.

With the treatment, one should take ample precautions while stepping out the home. Also, the patient should be careful about the dosage to avoid an overdose.

Common cold, as well as flu, can give rise to various symptoms like body ache as well as a runny or stuffy nose. These symptoms may also arise as a part of other ailments like an allergic cold or hay fever. Mild to moderate fever may be experienced in such conditions. One should be able to treat these symptoms at home so as to be more comfortable until the flu or cold abates. Here are a few ways in which you can treat a runny nose and body ache.

Rest: One of the first and most important thing that you need to do in such a situation is to take ample rest so that your body gets to rejuvenate rather than getting overworked even in these tiring conditions. With the help of sleep and rest, you will be able to feel fresh and the body ache will be reduced as well.

Diet: To begin with, one will need to drink plenty of fluids in order to remain hydrated. This is one of the most important ways of treating cold and flu as the body can get severely dehydrated due to the ailments. Replenishing the body fluids can ensure that the immunity does not suffer. Also, you should have plenty of soup and vegetables so that your immunity gets a boost even as the digestive system is not overworked with overly heavy food which may have trouble in processing due to the general weakness of the body. But you must remember to eat well and frequently as the body will not go away unless you put sufficient fuel in your system.

Steaming: Taking hot water steam with a towel draped over your head can help in treating the runny nose. Ensure that you are sitting down at a sturdy table with the steaming kettle or pan in front of you so that there are no upsets which can lead to burns and accidents.

Medication: Along with these measures, you must see a doctor so that the condition may be diagnosed properly. The doctor will also check your symptoms and carry out lab tests in order to ensure that there is no infection at play. Also, the doctor can prescribe medicines accordingly with anti-allergy medication like antihistamines to treat rhinitis or other such drugs to treat the flu. These medicines can also make you drowsy and induce sleep which will help your body in getting adequate rest.

Emergency cases: If the body ache and runny nose come with other symptoms that persistently grow, you must call the doctor immediately. These include constant painful coughing, tightness in the chest, severe sore throat, vomiting, and persistent high fever.

Fibromyalgia is a condition characterised by chronic widespread body pains and increased responsiveness to pressure. Women are at a higher risk of suffering from this disorder than men. Fibromyalgia can be treated with physiotherapy, pharmacotherapy and combined efforts of physician and the patient.

Some of the symptoms that characterize this disorder are:

Pain: Fibromyalgia is characterized by pain that has no apparent reason. It can affect different parts of the body and presents itself in different ways. Some people may experience a stabbing pain while others complain of a persistent dull ache. This pain may be affected by climate changes or stressful situations. There is reduced threshold to pain, because of certain chemical ( neurotransmitters) abnormalities in brain. Pain is generalized, felt above and below the waist, right and left-side of body, arms, legs, neck and back.
Abnormal Sensitivity: Fibromyalgia patients are extremely sensitive to environmental changes that involve sight, sound and smell. For example, cigarette smoke can make a fibromyalgia patient extremely nauseous while loud music can give the person an instant headache. Lights that are brighter than normal can also make such a person feel uncomfortable. Patients have an abnormal sensitivity to pain, which leads to generalized aching of the body and tender points.
Muscle & Joint Stiffness: Fibromyalgia patients often experience stiff muscles and joints without any form of strenuous activity or other reason. This may be localised to one group of muscles or affect the whole body. For some patients, this pain is worse in the morning or when sitting for extended periods of time. However, moving around does not provide any significant relief.
Chronic Fatigue and Exhaustion: There are two main reasons for a Fibromyalgia patient to complain of tiredness. Firstly, the condition itself drains a person of energy even without overexerting themselves. Secondly, the pain and joint stiffness can hamper a person s sleep and lead to sleep deprivation. Over time, this can become a vicious cycle of tiredness and insomnia. Chronic fatigue also affects a person s immune system causing his or her energy levels to drop.
Cognitive Impairments: Fibromyalgia patients also complain of a compromised short term memory. They often face difficulties recalling names of people they have recently met or other newly acquired information. These people may also have trouble concentrating on tasks for extended periods of time and experience mental sluggishness also known as fibro-fog.
Irritable Bowel Syndrome: Bowel disturbance is another common symptom of this disease. Passing stool may become difficult due to a combination of pain and muscle stiffness. With time, this problem can worsen unless addressed with laxatives. However, an over-dependence on laxatives can lead to further problems.
Apart from pain, patient experiences unrefreshing sleep and fatiguethroughout the day. Other associated features can be depression, abdominal cramps, chest pain, tingling.

Lab Tests: Fibromyalgia is a clinical diagnosis. There are no definite laboratory tests. In fact, most conducted tests will turn out to be normal.

Treatment: Foremost important is an education of patient and caregivers, regarding nature of the disease. The patient needs to indulge in recreational activities and undergo supervised physiotherapy. There are potent medicines to correct the chemical imbalance in the body thereby increasing the pain threshold and leading to better quality of life.

Hello everyone,

I am Dr. Shweta Gupta, main child specialist hoon. Mai aaj swine flu ke baare mein aap sabse kuch baatein karna chahti hoon. Jaise ki hum sab jante hain ki Delhi mein is time swine flu kafi faila hua hai aur papers mein padhte hai hum log ke aaj itne cases new detect hue, itne admissions hue jiski vajah se common public ko kuch curiosity, darr, apprehensions hoti hai. So, I would just like to clear them a bit from my side. So what exactly is swine flu? It is a type of flu infection jo ki seasonal flu hai usi ka ek variant hai which spreads from H1N1 virus. Ye initially pigs mein start hua tha isilye iska naam swine flu pada hai but ab ye human to human contact se failta hai. To iska mode of spread kya hai: it is a respiratory infection. To jab koi swine flu se infected patient cheenkta hai, khansta hai to vo atmosphere mein droplets introduce karta hai, unko touch karne se, face pe aane se dusre patients ko infection ho sakta hai.

So now what are the symptoms of swine flu? Hum kaise pahchane ki hame swine flu hai ya simple sardi khasi hai. To mostly simple flu ke aur swine flu ke symptoms common hi hote hai, patient ko tej bukhar aayega, cough hoga, cold hoga, sneezing hoti hai, body ache hota hai aur kuch patients mein ulti dast bhi ho sakte hain. But severity may vary. To ab when should we think ki hame swine flu ka test karana chahiye. Agar hame symptoms mild hai to is test ki zarurat nahi hai par there is a high-risk group jinme ye symptom severe hone ka risk hai aur unko severe disease hone ke chances rehte hai. Toh ye high risk group konsa hai? Children below 5 years especially below 2 years, buzurg log more than 65 years of age ya fir kuch log jinko koi chronic disease ho jaise asthma, diabetes, heart disease, koi immune-compromised state ye log at high-risk rehte hai for a severe disease, to inn logo ko zada chaukanna ya cautious rehna chahiye.

Symptoms severe hone pe apne paediatrician ko ya apne physician ko consult karein and then they will decide whether testing is needed or not. Toh swine flu ke testing sabhi badi labs mein, hospitals mein freely available hai but iska decision aap ke doctor ke upar rahega. Jo treatment hai mild illness mein simple flu ki aur swine flu ki same hai mainly it's a symptomatic treatment, aap kafi rest le, khoob fluids le, jo aap ko bukhar ki, khansi ki syrups hoti hai vo le, dusre logo se contact thoda avoid karein, frequent hand washing karein, kahi public places mein jaye to thoda mask vagrah use karein. Uske alawa jo severe cases hai uske liye medicines available hai but that will be decided by the treating doctor, aap ko uski zarurat hai ki nahi hai. Ab main cheez hai prevention. How can we prevent us from getting this infection? To usme 2 cheezein hai: 1 to hygiene.

Hygiene ke liye aap kahi bhi crowded places pe jate hai bheed vali jagah pe you can use a mask, secondly aap frequent hand washing karein. Jo sabse important step hai for prevention is the swine flu vaccine. Swine flu vaccine is freely available or ideal time to take is between October to November, jo ki is season ki starting hoti hai, swine flu ke season ki starting hoti hai October, November jab sardiyan shuru hone vali hoti hai, iska effect 8-10 mahine tak rehta hai. To har saal ye vaccine naye strain ke hisab se nayi vaccine market mein aati hai. To jo Indian academy of paediatrics ki guidelines hai uske hisab se 6 mahine se upar aur 5 saal se chote sabhi baccho ko ye vaccine har saal lagane chahiye. Iske alawa jo log elderly log hai above 65 years unko ya fir jo log hai jinko koi chronic illness hai jaise ki maine pehle bataya tha koi heart disease hai, diabetes hai, asthama hai unko bhi ye vaccine leni chahiye. So, I would suggest stay healthy, eat healthy and be happy.

Thank you.

The Hijama or Cupping Therapy is an ancient form of Alternative medicine that has long been practiced in Egypt, China, and few Middle Eastern countries. The cupping therapy work wonders to deal with problems ranging from body pain, skin lesions to inflammation. It also plays a significant role in improving the circulation and blood flow. But what is the Cupping Therapy and how does it work? In this article, we will discuss some important points related to the cupping therapy along with its merits.

What is a cupping therapy?
A Cupping Therapy is a non-invasive procedure that involves the use specially designed cups (made of silicone, bamboo, glass, or earthenware) placed on the target skin area to create a vacuum or a suction to help treat a particular health condition.

What happens in a cupping therapy?
The cupping therapy can be Dry or Wet

In both the types, before using the cup, the cupping therapist uses a flammable substance such as herbs or alcohol (placed inside the cup) and sets it on fire. With the fire slowly going off, the therapist carefully puts the hot cup in the target area of the skin in an inverted (upside down) position (for around 3 minutes). This is done to create a suction inside the cup triggering an expansion of the blood vessels. Alternatively, a rubber pump can also be used to create a suction.
In Wet cupping therapy, the steps involved in creating the first suction (generally a mild one) is identical to those used in Dry Cupping. However, in wet cupping, following the first suction, small incisions or scratches are made in the target skin area. During the second section, it is through these cuts that the elimination of the toxic or impure blood takes place.
Soon after the therapy, the cuts are well bandaged along with the application of medicated creams or lotions to ensure a fast healing sans any complications.
For better lubrication and movement of the cups, the therapist may apply a herbal or medicated oil to the skin.
Some people may also opt for Needle Cupping. As indicative of the name, needle cupping involves the use of Acupuncture needles (inserted into the skin over which the cups are then placed to carry out the suction and the subsequent therapy).
Merits of a cupping therapy

The cupping therapy is a nonsurgical therapy that can be used to treat many health complications such as high blood pressure, varicose veins, gynecological problems (including infertility), anemia, dermatological conditions (such as eczema and acne), fibromyalgia, migraines, arthritis, hemophilia, to name a few.
The cupping therapy ensures a better pain management.
It works wonders in the case of stress and anxiety.
The cupping therapy goes a long way to restore the balance between the three Doshas.
It comes with negligible side effects (light bruises, mild burns, or minor skin infections).