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| HEALTH & FITNESS |
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Proper management of knee pain can prevent disability Diabetes: the disturbing facts Eating white bread and butter could give you diabetes Healing miracle of herbs
Coffee reduces risk of Parkinson’s in women
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Proper management of knee pain can prevent disability Knee pain, if not diagnosed early and managed
properly, may result in temporary and then permanent disablment.
Patient suffering from knee problem may have symptoms like swelling,
crepitus, locking of knee, giving away, pain on prolonged sitting,
etc. Treatment of most of knee problems is conservative. Early
treatment involves icing, wrapping with crepe bandage and elevation to
reduce pain and swelling. Body weight control. Obesity is a
major factor for knee problems. One pound of weight puts six times
more stress on the knee. Say if an individual is 5 pounds overweight,
it puts extra 30 pounds weight on the knees. It is just like having
Maruti tyres in a truck. Non-impact conditioning like walking
/ stationary cycling, swimming, etc. Cycling is encouraged as soon as
possible. After cycling if pain occurs, then icing is done for 10
minutes. In case it is difficult to complete a revolution, then start
by rocking pedal back and forth. Sports shoes, which can
absorb impact shock. In case shoes are worn out, it is advisable to
change the shoes so that they can absorb the shock. Normally a person
should change his/her shoes every four-six months. Glucosamine
sulfate 1500 mg/day builds joint lubrication/ cartilage. Injection
Hyaluronic acid — A series of three to five injections weekly
lubricate the knee joint in a natural way. Injection helps arthritic
surface to glide more smoothly. About 80% of patients experience
reduction in pain for six months. In case conservative treatment
fails then surgical treatment can be considered which includes
arthroscopic debridement, knee alignment, knee replacement, etc. The
basic idea behind the Rehabilitation Exercise Programme for knee joint
pertains to correct diagnoses, treatment with regaining co-ordination
of the joint by stretching and strengthening exercise. Most of the
time people suffering from knee pain on experiencing relief through
treatment at first go assume that they can restart activities
immediately. Such individuals tend to suffer from recurrent episodes
of pain, as their rehabilitation is not complete. Most of the times
these people live with the pain of the knee leading to hastening the
degeneration of the knee joint. It is, therefore, mandatory for the
treating doctor to plan an individual Rehabilitation Programme so that
recurrence of the knee pain can be prevented. The aim of the
rehabilitation is: 1) To strengthen the muscles involved in the
injury as strong as the unaffected side. 2) To regain power and
coordination of the knee joint movement. 3) To regain the range of
motion of the knee joint. Muscles and ligament hold the knee in
position Therefore, it is important to build up the muscles, otherwise
knee becomes unstable and liable to injuries. Strong muscles can
withstand strain, thereby putting less pressure on the knee. People
with weak muscles feel discomfort on climbing stairs. Progression of
the rehabilitation program must be with the low intensity, which can
be increased to full intensity. The common exercises, which are
useful for any knee pain, are as under: i) Knee flexion. This
exercise improves mobility of the knee joint. Pull heel towards
buttock as much as possible without using hands. Then clasp shin with
both hands and pull heel towards buttock and hold. Use towel or
stretch band if unable to grasp shin with hands. Repeat 10 times.
ii) Straight leg rise—This exercise helps to strengthen the front
muscle of the thigh, ie quadriceps. Sitting against a wall with pillow
at back. Raise injured leg off the ground at about 45-degree angle.
Stay for 5 to 7 seconds and return. Repeat it 10 times. Ankle weight
can be added to increase the resistance for this exercise. iii) Knee
press---This exercise helps in stretching and strengthening
quadricep’s muscles. Sit on the floor. Place a small pillow or
rolled up towel below knee. Press it for 15 to 20 seconds and relax.
Repeat 20 to 25 times. iv) Hamstring stretch--Lie on your back. Raise
one leg. Grasp the back of the knee with hands. Pull the leg towards
chest. Hold for 15 to 20 seconds. Repeat five times. v) Step
up--Stand in front of a stool about 2’ high. Step up on to the
stool. Straighten your knees fully and then step down. Do it 10
times. vi) Wall sitting—Stand with back towards wall, bend your
knees to 45 degrees as if you are sitting. Hold for 10 seconds and
return to the standing position. Repeat this 10 times. Patients
suffering from knee pain are advised not to undertake jumping
activities, running on treadmill, jogging, etc, as it puts load on the
knee joint. Such patients can undertake aerobic activities by working
on stationary cycle, swimming and walking with good sports shoes.
Emphasizing a proper rehabilitation in a phased manner is not only
important but the mainstay of the treatment of knee pain, otherwise it
can lead to early osteoarthritis and disability of the knee joint. The
writer is a former doctor/physiotherapist, Indian Cricket team.
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Diabetes: the disturbing facts Suspect diabetes if you have
Chandigarh: With 35
million Indians already in its grip, diabetes, like sweet poison, is
taking many under its fold with each passing day. Even as the numbers
burgeon, the disturbing fact remains that as many as 50 per cent of
the patients never suspect that they have diabetes as they show no
symptoms of the ailment. "The World Health Organisation (WHO)
had projected in 1997 that India will have 57 million diabetic cases
by 2025. But looking at the current figure of 35 millions, it seems
that the projected number would soon be crossed,'' said Head,
Department of Endocrinology, PGI, Dr Anil Bhansali, who advocated
regular check-up of the sugar level in the body to diagnose the
disease early. Doctors say that the paradigm shift in eating habits
and behavioural changes have led to the increase in the number of
diabetics over the years. The intake of more junk food and refined
sugars like aerated drinks and chocolates and lack of physical
activity are considered the main causes of the disease. "While
the intake of junk food and sugar is rampant in the western countries,
still they have a much lower percentage of people suffering from
diabetes, which is around 7-8 per cent. But in India as much as 15
percent of the population is affected by the disease primarily because
of a sedate lifestyle and mental stress,'' added Dr Bhansali. The
most worrying aspect of diabetes, which is caused by lack of hormone
insulin, is that it gradually affects every organ of the body, with
the heart, kidneys, eyes and feet being the most vulnerable. The
number of amputations due to infections in the feet are also high in
India, which many a times lead to the patient's death. Dr John
Andrew, Head of the Irish group on management of diabetics, who
recently visited the Government Medical College and Hospital, Sector
32 said that while in countries like India, where infections in the
feet lead to a large number of amputations, the foot care is almost
negligible. Pressing for the need for specialised foot care, Dr
Andrew said, "Amputations among diabetics have come down in the
Northern Ireland ever since the concept of specialist podiatrists
(foot care specialists) has been introduced in the country. These
podiatrists are not necessarily doctors or nurses, but they can be
just simple graduates with the adequate knowledge of taking proper
care of the feet.'' Equally crucial for the diabetic patients is the
regular eye check-up and the intake of a proper healthy diet as
diabetes can lead to blindness if the eyes are not checked
regularly. Dr Michiel Quinn from Royal Victoria hospital, Belfast,
United Kingdom, while delivering a lecture in Chandigarh, talked about
the need to start mandatory "screening programme for eyes '' as
has been done in his hospital in the UK. "The symptoms of the
eye defects in diabetics are the blurring of vision or appearance of a
floater before the eyes. Usually all these observable symptoms appear
at a much later stage, when the damage is already done to the eyes,''
said Dr Michiel.
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Eating white bread and butter could give you diabetes London:
Nursery rhyme hero Little Tommy Tucker had better stop singing for white bread and butter as a new study by researchers at the Cancer Council in Victoria, Australia, has found that eating white bread and starchy foods could give you type 2 diabetes. The study, which has been published in the journal Diabetes Care, studied 36,000 people to find that participants who ate the most white bread, more than 17 slices per week, had the highest risk of diabetes, reports Webmd. According to the authors of the study, this is because white bread has a high glycemic index (GI), and eating lots of high-GI foods like white breads and white potatoes can cause weight gain, raising the risk of diabetes. A high-GI diet can also lead to insulin resistance, i.e. decreased ability for the body to respond to the hormone insulin, which can lead to diabetes. On the other hand, foods like sugar, magnesium and total carbohydrates seemed to lower the risk of diabetes but the sugar should be the one found in fruits and such, instead of added sugar. The researchers are now saying that substituting white bread with whole grain bread could take people a long way in eating healthier food. “The simple change from white bread to lower-GI bread within a high carbohydrate diet could reduce the risk of diabetes. Changing bread type may be a more acceptable dietary change than one requiring a whole new eating pattern,” they wrote in their study.
— ANI
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Healing
miracle of herbs It is ironical that while on the one hand we raise a hue and cry whenever any drug made with the help of common Indian herbs is patented abroad, on the other, we ignore these miracle plants in our everyday life. We hold forth on their efficacy, their easy availability, inexpensiveness and freedom from side-effects. And yet, when it comes to putting them to good use, we start having second thoughts and rush for patented medicines, unmindful of the side-effects. What is heartening is that of late this trend has started changing, perhaps because the West itself has shown interest in our traditional medicines. Of course, they call it alternative medicine, and so do we consider them, but at least the so-called upper classes have started giving them a dekko. Several newspapers and magazines carry regular columns on Ayurveda and related topics. One such publication is Asian Age. These writeups have now been compiled into a slim book, “Herbs for Health and Healing”, by the author, Prof Ranjit Roy Chaudhary, winner of the Padma Shri award and a leading clinical pharmacologist of the country. As the title itself suggests, it is on medicinal plants and their curative powers. Some 36 topics are covered in the 95-page book published by New Dawn Press. Only two or three pages are devoted to each topic. That makes sure that the reader interest does not slag. The price of $ 11.95 may be rather steep but it does provide valuable information. Not only Indian but Chinese and Arabic herbs are also dealt with. It tells you how good Varun is for enlarged prostate and Kasni for chronic viral hepatitis. Since the botanical names of various herbs are given alongside, readers outside India can fully benefit from them. The writer reminds us that Ocimum sanctum or tulsi can be kept for preventing or treating coughs and common colds. Mentha arvensis known as mint or pudina would certainly help when a person suffers from indigestion or flatulence. For constipation, the husks of Plantago ovata, commonly known as Isabgol, soaked in a little water or milk, is the preferred treatment. Nausea or loss of appetite should be treated by giving ginger (Zingiber officinale). Two common spices which could be used to treat indigestion are cumin (jeera) and asafetida (hing). Cumin is taken as a drink. It can be taken alone or with the other substance. It is preferable to use hing rather than jeera when the indigestion is accompanied by cramps in the intestines. It is also used to treat excessive gas in the intestines. While these two spices are found in every kitchen, less used spices and herbs can be equally effective. To treat a sluggish liver, put some stems of the chirata plant overnight in a tumbler of water and drink it in the morning. Acidity responds to preparations containing vidanga. Similarly haldi has a clear anti-inflammatory effect, both when applied locally and when taken orally. Talking about serious diseases, the author says that exercise, yoga, an appropriate dies and fresh air all help in the treatment of asthma. Giving up mutton and red meat, doing without cakes, pastries, puddings and eggs and taking instead a largely vegetarian diet with some fish and chicken helps in coronary disorders. Meditation and yoga, along with the other measures outlined above, have been shown to reduce cholesterol and increase the high-density lipoproteins. At a meeting held at the Indian International Centre in April 1993, seven Indian plants were identified which needed to be tested for anti-AIDS activity. These are tulsi, ashwagandha, punarnava, giloya, satavari, nirbrahmi and brahmi. In fact, these were dubbed by the press as the Big Seven. Out of the many Indian plants used for protecting the liver, three have been selected as being the most promising. They are chirata, kutki and bhoomyamalkai. Colour photograph of many such herbs are included in the book for easy identification.
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Coffee reduces risk of Parkinson’s in women
Washington: A new study published in the American Journal of Epidemiology suggests that postmenopausal women who use estrogen may not benefit from the protective effect of coffee against Parkinson’s disease. According to WebMd, postmenopausal women who had never used estrogens and drank coffee had a lower risk of Parkinson’s disease but those who used estrogens and drank coffee were more likely to develop the disease. Researchers looked at the relationship between how much caffeinated coffee people drank and their later risk of death due to Parkinson’s disease among more than 1 million people enrolled in a large cancer study from 1982 to 1998. After adjusting for factors like age, smoking, and alcohol intake, the study showed that men who regularly drank coffee were about a third less likely to have died of Parkinson’s disease than non-coffee drinkers.
— ANI
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