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| HEALTH & FITNESS |
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Bad effects of wearing high-heeled shoes Proper sleep essential for good health Health Notes
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Bad effects of wearing high-heeled shoes Fluid human movement comes from a good gait pattern, and good gait comes from a finely tuned interaction between muscles in the legs, knees, hips and the spine. Any alteration in this fine balance could have important functional consequences and medical problems. It is unfortunate that fashion trends ensure that millions of women world-wide wear high heels most of the time, often without being aware that they may be risking the onset of numerous problems related to their back, and hastening degeneration and arthritis of their knees. A few years ago researchers from Harvard Medical School pointed out that osteoarthritis of the knee was twice as common in women as in men. They noted that an important factor was wearing high-heeled shoes, which was probably one of the causes of knee or back pain in later life. Fit women were asked to walk along a special platform bare-feet and then in shoes with heels of 6 cm. Sensors under the platform and cameras recorded the movement of these women’s ankle and knee joints; specialised devices allowed the strains on the joints to be measured. The test results showed that when walking in high-heels, there was greater strain between the knee-cap and the thigh-bone and in the inner side of the knee joint, as compared to walking barefoot. The finding of increased strain on the inner side of the knee joint was of particular interest, because osteoarthritis is more common on the inner side than the outer side of the knee. Cronin and co-workers, in the March 2012 issue of the Journal of Applied Physiology studied the effects of habitual high-heel use on the neuro-mechanical behaviour of calf muscles during walking. They studied nine habitual high-heel wearers who wore 5 cm heels at least 40 hours/week for two years, and 10 women who wore lesser heels routinely. Ground reaction forces, ankle and knee joint kinematics, and lower limb muscle activity were evaluated. In high-heel wearers, there was a substantial increase in muscle strains and muscle activation even during the stance phase. This means that the muscles were working when they should have been resting, often leading to muscle fatigue and the inevitable negative effects in the legs of these women. The other kinds of effects documented are in the spine, which is a complex structure, consisting of many vertebrae piled one on top of the other, with some curvatures inherent in the structural assembly. These natural curves are essential for a good posture, and if these become abnormal, either due to weak muscles or aging, then other factors like walking on high heels or improper leg alignment hasten the process of wear and tear. This starts as mild backache, with an increased sagging of the lower spine to the front and some protuberance of the buttocks. This is further aggravated by walking on high heels, and a vicious cycle is set up, leading to the worsening of the situation. Another problem related to stiletto heels is the fact that the foot has to balance on a small point during gait compared to the flat surface that is the normal heel. This means that ankle muscles have to work more all the time to prevent minor twists and sprains with each step of the gait cycle leading to strains, fatigue and potential long-term damage. The toes are also cramped together leading to forefoot deformities. Thicker heels are better, as foot-load is more evenly spread. Soft insoles help reduce the impact on the knees; shoes should also be snug-fit to prevent our foot from sliding forward, which puts an excessive pressure on the toes. Teenagers wearing high heels have a greater risk of long-term problems, as their bodies are still developing, and they may get hip trouble and backpain in adulthood due to stress placed on their spines as youngsters. So, are high heels really a good idea? Modern understanding of gait mechanics seems not to think so. Wearing stilettos on the weekend or at parties is probably OK, but regular use is best avoided. Even when you wear these shoes on special occasions, try and sit more than you stand, as this reduces strains in the legs. For everyday use, “sensible shoes” are the best as they definitely make more sense! The writer is Professor & Head, Orthopaedics, PGIMER drdhillon@gmail.com |
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Proper sleep essential for good health For the past few decades we have been witnessing some important but equally overlooked lifestyle changes. One of these is our altered sleep pattern. Gone are the days when early to bed and early to rise was not an empty dictum but was strictly adhered to in most Indian homes. Life was simple, socialising minimum and people used to have their dinner around 8 pm and two hours later everybody was asleep. Sleeping in the open was a compelling reason to get up around dawn. Coming late from work, having dinner past 10 and remaining glued to the TV for long hours nowadays are part of a common routine followed by most people in urban India. The younger generation has taken it in a more brazen manner. Much of their 'work' commences past midnight when talks with friends on the mobile phone and computer usage and Internet surfing come alive. It is only by chance when a parent gets up and sees the lights of the children's rooms on. It seems we have gradually started disregarding the importance of good sleep in the night or we are getting accustomed to its deprivation. Sleep is a naturally recurring state characterised by reduced or absent consciousness, a relatively suspended sensory activity and inactivity of nearly all the voluntary muscles. On an average, human beings spend one-third of their life asleep. Ancient Indian physician Acharya Charak was the first scholar to incorporate detailed studies about sleep in his compendium. He has related the scope and importance of sleep with the whole lifespan of an individual and has stated that to remain healthy, a good quality sleep is as important as the eminence of wholesome food and diet. Classic ayurvedic literature, along with other factors, attributes the natural equilibrium of various physiological functions to proper sleep. How much to sleep? There are different opinions about how much a person should sleep. An infant sleeps 20 hours daily and between the first and the seventh year, the sleep duration is reduced, gradually coming from 14 to 10 hours. On an average, adults require 6 to 8 hours of sleep whereas in the case of old persons only 5 to 7 hours of sleep can be considered normal. In most adults, the depth of sleep increases to a maximum during the first hour and then gradually diminishes until the time of awakening. But in a large number of individuals after 5 or 6 hours of slumber, the second phase of deep sleep sets in. The time and requirement of sleep also changes according to seasons. During summers, when the days are longer, after-lunch siesta is considered normal. Benefits of proper sleep Called a support pillar of life, sound sleep has been described as a basic obligation for the rest and resurgence of the body and the mind which is essential for all human beings both in health and sickness. Taken at the right time and for a right duration, sleep enables the body to improve its growth, vigour and strength. Proper and timely sleep augments right metabolism, freshens the body and the mind and helps regain the spent strength. Health scientists believe that getting proper and regulated sleep can help long-term benefits for a healthy heart. It strengthens the immune system, regulates the hormone balance and boosts up the energy level. On the psychological front also, proper sleep helps control mood swings and can actually leave a person feeling positive and cheerful. Sleep deprivation is a
health risk Physicians in every part of the world come across patients whose health problems are related to improper sleep. Its deprivation, whether it is long term or for a short time, has its bad effects on the body and the mind. Many times anxiety and depression are viciously related to the quality and quantity of sleep. Insufficient sleep makes a person irritable and lowers his performance. Studies have revealed that chronic patients of insomnia are more prone to get upset with psychological upheavals. Certain other problems like early ageing, high blood pressure, diabetes and hormone aberrations strike them easily. Researchers have found out that as much as 30 per cent of the adult population in urban India suffers from sleep disorders, and there is a rapid rise in the percentage of older people complaining of poor sleep. Many students who during their studies and exams sufficiently deprive themselves of proper sleep not only complain of poor concentration and retention but also take time to restore their day-night rhythm. A disruption in our 24-hour sleep-wake cycle, an improper living environment, stress, anxiety, depression and many medical conditions also lead a person to insomnia. How to get sound sleep? Light and timely dinner, avoiding late night TV programmes and purposeless socialising, cutting back on caffeinated drinks in the evening and a restful environment help getting proper sleep. Fixing a proper scheldule for going to bed and getting up and adhering to it gradually sets the biological clock in order. Staying active and positively engaged during the day and adopting a reasonable amount of exercise, yoga and meditation as lifestyle modifying and relaxing agents are the other best recommended measures to get a good night's sleep. The writer is a Ludhiana-based senior ayurvedic physician and Guru at the Rashtriya Ayurveda Vidyapeeth. E mail- ayu@live.in |
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Anti-ageing pill may help prevent Alzheimer’s and cancer
London: Carnosine, which is taken as a dietary supplement, could help protect against a host of diseases from cancer to Alzheimer’s disease, scientists have claimed. The powerful antioxidant tablet is already used in anti-ageing products and by athletes to delay muscle fatigue. Now, a new study, published in the Chemistry Central Journal, has revealed that it could offer hope to millions struck down by the devastating illnesses, the Daily Express reported. Scientists say it could even protect against Parkinson’s and prevent complications of Type 2 diabetes. — ANI Asthma drug heals chronic, severe hives and itch
Washington: A once-a-month, high-dose injection of a commonly used asthma drug has been found to be highly effective in treating teens and adults chronically afflicted with hives and severe, itchy rash, according to an international team of researchers including one of Indian origin. The drug, omalizumab, was tested on 323 people at 55 medical centers for whom standard antihistamine therapy failed to quell their underlying, allergy-like reaction, known as chronic idiopathic urticaria or chronic spontaneous urticaria. “Physicians and patients may now have a fast, safe and well-tolerated treatment option to consider before prescribing even more antihistamines, which can be highly sedating,” said Sarbjit (Romi) Saini, a Johns Hopkins allergist and immunologist, and study co-investigator. — ANI
Regular good night’s sleep key to keeping heart healthy
Washington: Not getting enough sleep can have harmful effects on your heart, an expert at the University of Alabama at Birmingham (UAB) has said. The ideal amount of sleep is between six to eight hours, said cardiologist Alan S. Gertler, M.D., associate professor of medicine in UAB’s Division of Cardiovascular Diseases and part of UAB’s Heart and Vascular Services. “Deep, high-quality sleep is needed to lower heart rate and blood pressure, which reduce stress on the heart,” Gertler said. Heart rate and blood pressure also rise and fall during rapid eye movement (REM) in response to dreams. — ANI
London: Scientists have now backed that starving a fever, the cure recommended in old wives’ tale, indeed works. They believe that food can accelerate the spread of infections, the Daily Express reported. A team of scientists from Edinburgh University found that well-fed water fleas were more contagious than those given less to eat. Their study, published in the journal Biology Letters, found that some of the well-fed fleas also lived longer, giving them more time to multiply and spread infection. Nutrition may also play an important role in the spread of disease, said scientists, adding that the finding may lead to new ways to monitor the spread of infections in large populations. — ANI
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These high heels, especially the stiletto variety, make you walk in a position that is not normal, leading to abnormal strains in the whole skeleton. High heels push the centre of the body mass forward, taking the hips and the spine out of alignment. It may make the legs look longer, but as the heel height goes up, so does the pressure on the forefoot. If you have problems related to the knee and back, these are definitely made worse; if you do not, the potential for you getting these problems is significantly enhanced.