Fitness: A few rules for getting fitness and in shape of your body

Everyone wants to get fitness and stamina in the world. Do you agree with me? No one wants to get illness and spend the whole time on the bed. So, here I am getting focus on some rules for getting fitness and stamina. There are some rules for getting fitness. Are you ready? If yes, then read and try to follow these rules.

If you are ready to burn your fat and calories and get in shape,then ready for it.

However, many people know that burning fat is not so easy, it is challenging task. It takes a lot of will -power to give up those tasty spicy foods and other habits.


But remember, before you follow this rules, you have to keep the aim high and cut down the calories – but it is not so easy if you don’t have the right plan.

There are definitely many things to think as balanced diet, calorie count, exercise timing and some best supplements.

But , you don’t have to worry,if you are determine to get in shape of your body and strength the muscles,then follow some basic rules and see the result after few months.



1) Limit the carb

It means that the carbs which are good for strengthening the muscles and they are stimulate fat storage by promoting the levels of insulin. So, reducing the consumption of carbs will lower the level of insulin and support the fat loss goals.

Less carbs

2) Consume less calories

If you want to achieve your goals,then you have to consume fewer calories than you are used to – this will push the body to dig deeper in your fat reserves in the search for fuel. So, a good way to start is by cutting down on excess carbs and dietary fat.

If you do this, you will burn fat.

3) Choose complex

It doesn’t mean that you should avoid carbs altogether – they are still an important part of a healthy diet.

Fast digestive carbs

Just, you should simply avoid fast digestive carbs that cause insulin peaks with slow digesting carbs. Such as, whole -grain products,corn potatoes and pumpkin in the meals .

Balanced diet

Because, these foods release glucose more slowly into the blood, offering a source of energy and keeping blood sugar and insulin levels under control.

4 ) Add more fibre in diet

As you eat the less carbohydrates then add more high fibres food in the diet.

As all of us know that adequate intake of fibre will cause a slow and steady stream of glucose in the blood helping to avoid fat – storing insulin spikes.

The best quality high – fibre foods include broccoli, cabbage,bean, spinach and green leafy vegetables.

5) Increase protein intake

Increasing protein in diet will keep feeling well while we should lowering the junk foods intake. Actually, protein is very important for stimulating the metabolism and a faster metabolic rate is the first thing we will need in order to spark up greater fat loss.

High protein supports the weight loss also. When we are trying to burn a drastic amount of fat ,our focus on protein should grow even bigger.

6) Take high protein as post workout meals

It is saying by trainer that consuming 20-30 gm protein within an hour after workout will help the body lean ,in getting shape,fat burning muscles and support faster and better recovery.

More muscles and more fat being burned up as fuel due to increased metabolic rate and higher energy requirements,so that is another good reason to enhance the muscle building efforts.

For better results, pair with post workout fast digesting carbs with 30 gm of protein powder right after the finish of training or exercise.

7) use some better supplements

Good supplements acts on the vascular system, dilating blood vessels and increasing nutrients and oxygen reaching to all muscles cells. These benefits are important for athletic performance since they increase endurance and strength.

Some trainer suggests to take nitric oxide as supplements. But remember, taking nitric oxide supplements before exercise session will enhance the blood flow, support the pump , increase growth hormone levels and speed up the metabolism.

8) Do cardio exercises

All of us know that cardio exercise is most important for fat- burning activity when it is done on an empty stomach.

Fasted cardio stimulates the release of norepinephrine, which allows for optimal fat-burning.

Cardio exercises

So,it is the best way to do cardio exercises for atleast 40 minutes for burning of calories.

I think , all of you agree with me and follow these rules for getting fitness and stamina.

Dr S.K.jha


Anxiety in children : is it common now?

Anxiety in children becomes a problem when it starts to get in the way of their day -to- day life. In anxiety, children face to fear everyday challenges,hard to concentrate,have problems with eating or sleeping,have negative thoughts going in their brain.

In children, anxiety is severe,persists and interferes with their everyday life.

Generally children tend to feel anxious about different things at different ages.

Actually, anxiety disorder affects one in eight children. It is often co- occur with depression as well as eating disorder.

Researchers say that untreated children with anxiety disorders are at higher risk to perform poorly in school, escape in social activities and engage in substance abuse.

When children misbehave whether it is because of anxiety or some other issues,it can be extremely stressful for parents.

There are so many researches trying to explain why such a rapid increase in the rates of anxiety among children.

When a child feels anxious,his behaviour can be different to manage and he may act out. Children who suffer from an anxiety disorder have face the fear , stress, nervousness and shyness. They try to avoid crowd places, and social activities. Anxiety children don’t perform better in school, game activities and trying to escape on important topics and activities.

Fearful and anxious behaviour is common in children especially as they come across new situations and experiences.

Anxiety interfere with their ability to do things that other children their age can do.

Anxiety can also result in physical symptoms such as sleeplessness, diarrhoea, stomachache and headache. Other symptoms may include irritability, difficulty concentrating and tiredness. They suffer lack of confidence.

Anxiety in children can occur due to family issues, performance in school and relationship with parents and friends.

There are different types of anxiety disorders and each disorder has different types of symptoms and treatments.

Among anxiety, generalised anxiety disorder is common. They worries like fear of bad things happening in the future such as global warming or parents divorcing, being on time or making mistakes, poor academic performance and natural disasters.

Some children have obsession or unwanted thoughts, images or urges that make them anxious or uncomfortable and they engage in compulsion ( repetitive physical or mental behaviour) .

They are starting to think that bad things are going to happen, avoiding everyday activities. Some children feeling insecure such as family arguments and conflicts or a car accident.

So, parents should focus on exploring solutions with child in stead of just talking about all the things that could go wrong. People often think of anxiety in children and teens as being displayed primarily as fearfullness and worry. This might be true when a child is afraid to leave the family in the case of seperation anxiety or having an extreme fear about something such as phobia or being afraid of social situations such as social phobia or having symptoms of panic attack such as heart palpitations, sweating, trembling and shortness of breath etc.

They are rigidity, argumentative, inflexible thinking and suffer from some somatic problems such as fatigue, headache and stomachache. They tried to avoid the social activities and getting upset easily.

So, Parents should not neglect the behaviour of their children and spend time with them.

Dr S.K.jha

A brief note on the risk factors of cancer and lifestyle management

Do you know that many cancers occur because of the lifestyle of man/woman. By modifying our lifestyle to control the risk factors we can reduce the incidence of many cancers.

Tired of being exhausted? Feeling sluggish of work?

People with cancer symptoms and signs have a lot going for them. Cancer have a very complex nature. Nearly about millions of people suffering from cancer in the world who have had some type of cancer. Some of them cancer -free ,others are still battling the disease.

There are certain factors which may not be able to modify such as age,sex,race and heredity.

1) Age- the prevalence of cancer increases with age.It is not certain whether this is due to the changes in the body as a result of the aging process, long incubation period of cancer or longer period of exposure to carcinogens.

2) Sex- Certain cancers like lung and esophageal cancers are more common in men than in women.

3) Race- Fair skinned people are more susceptible to skin cancer.

The risk factors of cancer which can modify by changing our lifestyle are:

1)Tobacco – tobacco in any form ( tobacco,bidis, chewable, cigar) is a risk factor for cancer modification.

a) stop smoking cigarettes,bidis,cigars and pipes.

b) stop use of chewing tobacco,snuffs,pan masala etc

People of the adolescents age group should be specifically targeted, because this is the age when the use of tobacco is initiated. The contents of tobacco especially nicotine are highly addictive substances and hence once hooked it is very difficult to quit the habit.

Lung cancer

2) Diet- high fat diet is a risk factor for cancer hence we should control our fat especially animal fat intake. It is better to keep away from non- vegetarian foods and excess of dairy products like ghee, butter etc. If non- vegetarian foods are used , the frequency is to be reduced and lean meat ,fish can be used.

Low fibre intake is a risk factor for colon cancer. Increased consumption of fruits and vegetables that are rich in beta carotene and Vit. A,C and E is said to offer protection against cancer. These act by hindering the formation of carcinogens or by counteracting the effects of carcinogens.

Highly salted,junk foods or preserved foods increase the incidence of gastrointestinal tract and hence their use is avoided.

3) Alcohol

Excessive alcohol consumption is another cause of cancer of the colon and other segments of the gastrointestinal tract, especially when combined with, the alcohol intake is to be reduced or better still stopped.

4) Obesity

Obesity is a risk factor in uterine and breast cancer. The modification suggested is to keep one’s weight in control by limiting caloric intake and by doing moderate exercise regularly.

5) Sedentary lifestyle

It pays in many ways to lead an active life. Increased physical activity is said to promote bowel contraction, which speeds up the fecal stream and reduces the time for which the colonic cells are exposed to any carcinogens in the feces,there by reducing the risk of colon cancer.

6) Sunlight

Excessive exposure to sunlight as a recreation eg. Sunbathing or occupation eg. Sailors, Farmers is an important cause of skin cancer. The risk can be decreased by reducing the time of exposure to dun especially during mid-day hours and by the use of sunscreens and protective clothing so that skin is not exposed to the radiation.

7) Occupation

Occupation exposure to asbestos, benzene, tars,chromium,nickel etc can lead to a variety of Cancers of lungs,skin, bladder and bone marrow.

So, there are modification are suggested;

1) Improved personal hygiene.

2) Daily bathing can reduce the incidence of scrotal cancers in chimney sweeps.

3) Alerting the workers to the hazards and regular medical checkup of workers.

4) Avoiding the use of masks and other protective devices.

5) Regular inspection of factories to ensure that they adhere to the safety standards.

8) Medical procedures and prescribed drugs ( iatrogenic)

Wrong or excessive use of these can lead to a variety of Cancers. This can be decline due to some safety measures like:

a) Better treatment planning eg. Careful use of anti-cancer drugs

b) Measures like addition of progesterone to hormone replacement therapy for post menopausal women has been reduced the incidence of uterine cancer.

9) Viruses

Viral infection have been implicated as causative agents in a few cancer eg. Hepatitis B in hepatocarcinoma ,human papilloma virus( HPV) in cervical cancer.

a) Vaccination against the hepatitis B virus especially in the high risk areas

b) Improved penile hygiene and use of condoms to prevent infection of cervix by HPV.

10) Genetic factors

The incidence of cancer is higher among patients with positive family histories than among unselected patients. The risk can be very high in certain groups of patients with a family history of breast Cancer or bowel cancer.

Mongolian are more likely to develop leukaemia than normal children. Osteosarcoma and thyroid cancer in twins are other examples where heredity may be involved.

So, we can concentrate more on regular screening and early detection of cancer. We can take measures like:

1) Regular physical examination eg. Breast,Eye

2) Mammography in suspect or high risk cases

3) Any symptoms or signs eg. Change in bladder or bowel habit in member of a ‘colon cancer family ‘ should be immediately investigated.

Now, you understand that the major causes of cancer such as tobacco,fat, alcohol, Obesity,UV light are clearly associated with our lifestyle.

Dr S.K.jha

Exercise and community

A life with good health is a great blessing. Without good health one can hardly enjoy life. Health is certainly more important than any other things.

To live life healthy,we should follow 4 basic principles of health.

1) Exercise

2) Attitude

3) Rest

4) Nutrition

Early to rise and early to bed availing nature’s gift of fresh air, sunshine, exercise daily and adequate rest , having a positive attitude, having simple and nutritious diet ensures healthy body and sound mind.

Health is a large word. It embraces not the body only,but the mind and spirit as well.

People are much more interested today in taking the responsibility for their own health than they were in the past. Millions of individuals have improved their health outlook by stopping smoking, changing their diet and starting regular exercise.

Adoption of regular exercise habits has one of the significant health habits. Many more people are active now than was before.

If the people are fully realised about their health benefits than promotion of exercise must be increased.

The prevalence of inactivity is much higher than the prevalence of several other deleterious health behaviours.

If the entire population become aware of their health benefits then exercise adoption may be more important.

Their are some risk factors: sedentary lifestyle, cigarettes smoking, overweight, hypertension and Parental history of heart attacks.

But , the fact remains however that due to the strong association between exercise and health and the high prevalence of sedentary living in the population,lack of exercise is a very significant health problems.

All of us know that increased levels of physical activity are beneficial to the overall health of the community.

Habitual exercise is beneficial to health for all age groups. Habitual exercise has become of interest to the public community because it prevents or retards the development of several diseases.

Community exercise provides a broad spectrum of psychological benefits such as improved confidence, feeling of well-being , anxiety reduction,sexual satisfaction, intellectual functions and others.

Exercise has a beneficial emotional effect across gender and all ages. Exercise is associated with the reduction of stress and anxiety.

A habitual exercise is found to be healthier than a non- exerciser in every sense of word, physical, mental and even psychologically meaning that the internal hormonal and chemical environment of the body is more efficiently functional.

Exercise of almost any kind can reduce the risk of developing diseases.

Physical activity reduced blood glucose levels also.

How many of us observe the basic rules of physical and mental health, take proper foods and follow good habits.

It is not doubt that at any age the active individuals have greater physical capacities than their inactive people. For example, the active 60 years old person may be as physically fit as the inactive 30 years old.

So, the active and physically fit people is much better able to meet the physical demand of life.

Your mental health, emotional health and spiritual health are all just as important as your physical health.

Remember, exercise makes you happier.

It reduces stress.

It increased productivity during the day.

Helps you get fit.

Improve memory

Strengthen bones and muscles

It reduces insulin resistance

It makes you feel great

Boost immune system.

Community exercise

So, I hope all of you agree with me.Do exercise regularly with your friends, family members or join the classes.

You can do in the park also and make friends there.

Dr S. K.jha

The Myths: Exercise and Aging

Old man running

There are a lot of myths regarding age and exercise. Many people as in young age play outdoor games and indoor games often and without feeling tired much. They enjoy themselves in activities. But as we become old ,we are not able to perform these outdoor games and indoor games as well as exercise as before they can do in young age group.

So, here I am discussing about the exercise and old age group, which is good for them.

As all of us know that fitness is very important now a days that anything in the world. At every age,it makes a huge difference in how we feel and more helps us to know these health problems related to Aging ( like Blood pressure, Arthritis, cholesterol levels, strength of bones and muscles.) that would help us for choosing the best exercises for older people.

If you are active and no any health problems issues,then you will be active as before no matter how old you are.

Myths about aging often keep people fear from exercise and other physical activities.

As matter of fact, difficulty with walking and stair-climbing are top complaints by older people. This is why doing exercise regularly is vital to living your life falls and staying in your own home.

Getting fit not only makes look younger,it also makes feel better,which can improve the appearance of look,skin and muscles tone.

The biggest challenge for most people is finding the right kind of exercise to help relieve their bone pain and immobility of the body.


1) I am too old to start exercising

It is truth that not moving is much riskier and can get some health problems. So, all of us know that activeness is very important in life. Inactive people are more likely to develop health problems such as high blood pressure,high cholesterol levels, arthritis and other health related problems.

If you don’t do the exercise for a long time and want to begin,then slowly do with a low impact exercise like warm up, walking, swimming etc.

Even a 20 minutes walk is a good exercise for starting.

If there is an activity that you enjoyed doing in young age ( like tennis, badminton, basketball) look for a way to get back to do it.

2) I will injure myself

Before doing exercise,old people think that they might be injured during workout because of not having enough strength and stamina. When the old people get started, should do slowly step by step to that they will be safe and not get injure.

So,judge yourself before beginning on exercise.

Remember, the more physically fit,less likely to get injured. People can safely begin to exercise in old age. However,any amount of exercise is beneficial from formal exercise to exercise snacks.Impouring balance by doing yoga , meditation may also help to avoid injury in life. So,do that exercise which will suit to the body and strength.

3) I don’t move like I used to

Exercise means does not lifting of heavy weight as you did in 20-30 years old. The older people can move at own pace and still benefits.

Researchers say that who walked just 30-40 minutes a day have lower risk of mobility after 2 years than those who didn’t.

So, instead of looking back at what the older people used to do, ready for doing exercise mentally and physically ahead.

As the old people think that they don’t have enough energy to exercise.

4) Seniors don’t have anyone to exercise with

They didn’t need someone to walk with them. If seniors are determined that they want get fit and shape their body,they don’t need anyone. They can do alone. If not ,then find some people who enjoy the same activities as they do.

Once, they will involve in active lifestyle,they may be surprised to see that there are already people around them who can do exercise with and who are working to get fit.

5) Elderly people could easily get injured while exercising

The elderly people think that they might get injured while doing exercise because they have not enough stamina and tone muscles for doing exercise.


But remember, exercise can help older people feel better and enjoy life more,even those who think they are too old or too out of shape. Exercise such as walking, swimming lifting of light weight helps build muscles that is usually lost with with age and puts stress on bones which helps keep them strong and healthy.

Researchers show that adults who walk a minimum 30-40 minutes daily,five days a week have an almost nine- year biological advantage.

6)I can’t afford the equipments

There is need of expensive equipments for doing exercise and keep fit.

Get a good sports shoes with good support and go for a walk or jogging. You can spend an hour in the garden and do plantation or keep care of your garden by gardening in home.


You can also use some light exercise like Push ups or planks. You can also go for walking or swimming.

Some local parks may have good for Yoga and walking. You can also join some fitness classes near by you.

7) My muscles and heart are not strong enough

Many old people think that there heart and muscles are not so strong for doing exercise regularly. But, it is not true if you do the exercise regularly,it helps strengthen the muscles and heart rather than put it at risk.

Yes, you have to know that which exercise is good for you. If you are suffering from health problems,then have to choose the right exercise for your body.

Physical activity can be as simple as taking a brisk walk.It is enough to help the blood circulation and cholesterol levels and it can boost the mood. Usually, poor strength will show as difficulty with going up and down the stairs, trouble getting up from a low chair or being unable to get up and down from the floor without help.

So, it is essential for old people to do some physical exercise as walking, jogging or gardening as well as light weight exercise.

If you exercise daily, your muscles and bones become strong and healthy.

It is matter of fact that difficulty with walking and stair-climbing are top complaints by older adults. This is why doing exercise regularly is vital to living your life fully and staying in fit.

Remember: progress is impossible without change and those who can’t change their minds can not change anything.

8) It is not safe for me to do exercise due to current health conditions

It is not true.Many health conditions can be improved by proper nutrition and exercise, including high blood pressure,heart disease, diabetes, arthritis and Parkinson’s disease. The key is finding the right kind of exercise to get the benefits.

Exercise has benefits at any age group. Staying active will allow us to continue

being independent and the lifestyle we enjoy.

1) exercising improves brain functioning.

2) working out sharpen the memory.

3) Running or walking burn calories.

4) Exercise prevents signs of aging.

5) Adults sick less often.

I hope that all of you have found this information helpful. Exercise is truly the key to staying actives. Once you realise this and priorities exercise in the life, you will never look back.

Dr S.K.jha

Injuries during workout:How to prevent from injuries

Many of us use to go to Gym or doing workout at home for keeping their body in shape and healthy. They want to get in shape and enhance their stamina for fitness in work in daily life. Many people make a small Gym at home also.

But do you know that during workout,some are getting injury due to wrong workout and getting stretch of body and muscles or lifting of heavy weight in missteps also.

It happens so quickly! One minute you are busy in workout or in running and the next minute you are gripping your muscles in pain either in ankle, knees or elbows in pain. It is not uncommon for stretch or strain to happen when lifting heavy weights and taking a missteps too.

Common workout injuries are:

1) Muscles pull and strain

2) Tendonitis

3) Knee injury

4) Sprained ankle

5) Wrist sprain or dislocation

6) Shoulder injury

Most Gym injuries are caused by people trying to lift more weight than their body can not ready for more weight or can’t handle it,so practice proper under the guidance of good trainer and warm up before doing workout or running and jumping.

Generally, some injuries may require a period of complete rest or avoidance of the inciting activity.

1) Sprain

This is common when you get fall or get hit ,then it can tears the ligaments that connects the bones. It might be swollen, bruised or hard to move or use.

It can be treated with applying ice,rest, wrap bandages for support and taking some anti-inflammatory medicines.

2) Stay on track for running

No matter whether you are beginners or have trained for years,you have to take precautions during running on track.

Running is the best exercise that you can do for keeping fit and your heart , muscles and bones get stronger.

But remember, you should not run in fast in beginning as your body will not ready for running fast quickly otherwise you might be get injure. So, the bones, muscles and ligaments can be swollen and injured.

So ,do slowly and get ready for running fast day by day.

3) Strain

It can occurs when you lifting too heavy weights suddenly and get pain in lower back, arms or legs. A strain pulls and tears the muscles or tissues that attach it to the bones.

Treatment is applying ice, rest and medicine for pain.

4) Stress fracture

It might be happens during running, playing basketball or football game. When you do something over and over ,then there will be a tiny cracks in the bone or get fracture which can depends on the activities of your body as feet for players, elbows for tennis ball game legs for runners.

5) Tendonitis

It can happens when repeating the movement enough and it could weaken or inflammed tendons in different parts of the body as tennis elbow, jumper’s knee etc.

Treatment is rest, sometimes physical therapy and medications for pain and swelling.

6) Broken bone

It can happens when somebody fall or hit on the ground during playing or slipped from upstairs can cause a fracture or cracks of bones.

The doctor will try to get the bone straight again and might be keep it in plaster or crape bandages so that it can heal. Some cases surgery might be necessary if it is serious.

7) Dislocation

A sudden blow or jerk can seperate the bones at the joint partially or entirely. Sometimes,it damages tendons, ligaments or nerves.

The doctor may puse the bones back into place. After that,rest,ice and physical therapy can help for healing. Some medicines can be helpful for reliving pain and swelling.

8) Knee injuries

It can happens during repeated motions like running, playing football and other outdoor games. Damage to bone, the cartilage or ligaments that cover it may be torn and get serious.

Treatment depends on the injury.


It is the better idea whether you start a new activity, give time to your body to get used to it . Light warm up , little exercise for loosen up muscles, ligaments and tendons that make them harder to injure.

Stretch your body before lifting of heavy weight or running.

Light, loose- fitting clothes is best in warm that you can move freely and do exercise without any problems.

Remember sometimes it takes a lot of pain to figure out what you are made of.

Setback is a set up for a come back.

Now, you understand that why warm up , little exercise and prevention is necessary for your body. Be ready and prepare for shape of your body.

Dr S.K.jha

Disruptive Mood Dysregulation Disorder

There are a lot of mental illness in the world and most people have different types of mental illness.Here I am try my best for lightening on one of the mental illness among children and adolescents,which are yet to reaserch is going and exact causes are unknown for Researchers.

This one is Disruptive Mood Dysregulation Disorder.

It is a mental disorder in which children or adolescents experience ongoing irritability,anger, frustration,frequent anxiety and intense temper outbursts.

Children with Disruptive Mood Dysregulation Disorder may have trouble in school and experience difficulty maintaining healthy relationship with family members and friends.

As Disruptive Mood Dysregulation Disorder is a new diagnosis so,not a lot of research has been conducted on its causes, symptoms and treatments.

Children suffering from disruptive mood dysregulation disorder may experience situations and incidents more intensely than other children.

They may also lack any self – regulation skills appropriate for their age to control such feelings.

Children is difficult to regulate and manage their emotions inappropriate way.

Children and adolescents suffering from this condition experience extreme impairment which may be require of medical treatment. Children will have significant problems such as adjusting at home, school and with friends. They may also have high rates of hospitalization in critical condition.

Researchers show that dysruptive mood dysregulation disorder occur mostly in boys rather than the girls.

Researchers show that this condition usually develops during early childhood.


1) irritability

2) outbursts of anger

3) difficulty in functioning

4) difficulty in adjustment in new environment

5) lack of self control

6) living alone

7) yelling, screaming

8) lack of interest in home works

9) they may have trouble in keeping healthy relationship with family members and friends


Exact causes of DMDD is unknown,but some factors may be causing of this disorder:-

a) genetic factors

b) negative childhood experiences

c) co- occuring mental conditions

d) temperament vulnerability ( irritability, anxiousness,moodiness,difficult behaviour)

e) poor parental support

f) family conflicts

g) substance use

h) disciplinary problems at school

i) parental hostility

It is a challenging disorder that can be hard to identify and diagnose. Moreover,it can lead to serious problems in different aspects of a child’s life.

If this disorder untreated,it may result in anxiety and depression in their adulthood and affecting their ability to function in daily life.

This condition usually develops before the age of 11 or 12.


1) Medical history

2) persistent, severe and outbursts of temper

3) persistent angry or irritable mood

4) the behaviour and symptoms must be experienced in multiple phases.

5) psychological tests


The exact treatment for this disorder is not confirmed yet. Still, there are some medical treatment and other methods might be helpful for recovering from this disorder.

1) Medication

a) antidepressants, antipsychotic medicine

2) Psychotherapy ( cognitive behavioral therapy)


3) Psychological treatment as computer based training, parents training, supportive or behaviour therapy

Psychological treatments are considered as the first line of treatment for this condition.

Parents are advised to contact their doctors and keep in touch with him.

Dr S.K.jha

Lower Back pain : Yoga for stretching back pain

Lower back pain is the most ailment nowadays. Most people experience it in their lifetime.

Researchers show that lower back pain is the most common cause of absence from work and it is the most common disability.

Lower back pain is the result of an injury or arthritis,disc injuries and structural problems.

This is why it is important to strengthen the back muscles and doing some exercises or yoga can help prevent lower back pain.

Researchers say that 82% of the population will experience lower back pain at some time in their lives.

Lifestyle factors often play a large part in back pain. Sitting for a long period of time and a weak core can lead to pain.

However, the following stretches can help to reduce the pain and strengthen the muscles in back.

Try this types of stretches in morning day daily for relief of lower back pain.

Cat-cow pose

1) The cat- cow pose– it is a good stretch which targets the shoulders, chest and neck whilst waking up the spine.

a) start on all fours in the tabletop position.Ensure your hands are directly under your shoulders and your knees are directly under your hips.

b) Inhale and arch your back towards the sky and hold. The exhale and curl your spine the opposite way, tilting your head towards the sky.

Continue this movement for 3-5 times.

2) Child’s pose- This is a traditional Yoga pose which is great for releasing tight glutes and hamstrings .It will also help to relieve tension along the neck, shoulder and spine.

a) stretch with your hands and knees on the ground. Sink the hips back towards the heels rest the stomach on the thighs.

b) stretch the hands out in front of you,so that you feel a stretch along your latissimus dorsi( lats) .

Child’s pose

c) Focus on breathing deeply and relaxing any areas of tightness or tension. Hold this pose for 30 seconds – 1 minutes.

3) Bird dog position – this Yoga pose is good for stretching the back muscles.

a) start in the tabletop position and raise the right leg and left arm away from each other.

b) keeping the hips and shoulders parallel to the ground, lengthen through the spine whilst gazing at the floor.

c) Hold this position for a few seconds,lower to the floor and repeat on the opposite side.

4) Pigeon pose- it is a good yoga for back pain reliever.

a) begin in the tabletop position and bring right knee forward towards the right wrist.Move the right ankle so that it sits in front of left hip without feeling any discomfort in the right knee.

b) slide the left leg back away from the body,now walk the hands forward and lower the upper body towards the floor.Rest the forearms and forehead on the ground.

c) once again whilst breathing deeply, concentrate on releasing any tension in the right glutes. Stay for 5 breaths or longer and then return to the starting position and repeat on the opposite side.

5) Seated spinal twist- the spinal twist works on the back, hips and glutes. It increases the mobility in spine whilst stretching the neck.

a)start by sitting with legs out in front of you. Bend the right knee and place the right foot to the outside of the left thigh.Now start to twist to the right.

b) place the hand behind for the support and then with the left arm hug the knee. Hold this pose for up to a minute and repeat on the other side.

6) Knee to chest stretch – This stretches relax the hips, thighs and glutes while promoting overall relaxation.

a) start by lying on the back with both legs out straight. Next, draw the right knee in towards the chest and hold above the shinbone. Lengthen the spine to avoid lifting of the hips.

b) Breathe deeply to relax any tension and hold for 1-3 minutes.Repeat on the opposite side.

So, this types of Yoga help in reliving the back pain.

Dr S.K.jha

Back Pain : what is the cause , symptoms and treatment?

Many people these days getting back pain in their life. Researchers show that 80% of the population are getting experience of back pain at some time in their lives.

Lifestyle factors often play an important cause of back pain. Sitting for a long period of time can lead to pain.

Common reasons of back pain are muscles strain, disc damage and some health problems such as ankylosing spondylitis, scoliosis and osteoporosis.

Back pain can be result from injury, accident, lifting of heavy weight luggages and some medical conditions.

It can affect people of any age group. As people getting older,the developing of back pain increases due to some factors as long- lasting sitting position, occupation and degeneration of disc damage. The bone becomes weak.

As all us know that the human back consists of a complex structure of muscles, ligaments, tendons,discs and bones that work together to support the body and help in movements.

Problems of any of these components can lead to back pain.


Back pain commonly due to strain, injury or health conditions such as tuberculosis of spine, osteoporosis etc.

It can also occurs due to a muscles spasm,strains or ligaments, tendons rupture, damage discs , injuries, fractures or falls on the floor.

Other causes

Some medical conditions can lead to back pain:

1) cancer of the spine

2) osteoporosis

3) infection of the spine

4) slip disc disorder

5) other infections are:

a) pelvic inflammatory disease

b) kidney or bladder infection may also lead to back pain

6) shingles – an infection that can affect the nerve may lead to back pain.


Back pain may present as muscle aches, morning stiffness, pain affected by bad postures, feeling of burning or stabbing sensations and sometimes all the way down to the buttocks and legs.

1) inflammation or swelling on the back

2) pain down to the legs

3) pain that reaches below the knees

4) persistent back pain when lying on the bed or resting doesn’t help

5) injury, trauma or feature to the back

6) urinary incontinence

7) fecal incontinence

8) numbness

9) increase the pain when lifting, bending or twisting

10) affect a specific spot in the back or spread all over the back


The diagnosis of back pain is essential to get proper medical history, symptoms and carry out a physical examination.

An X-ray, MRI or CT scan can give information about the state of back pain.

Blood test is also necessary if there is a suspicion of infection.


Treatment of back pain depends on the type and causes of pain.

It can include hot or cold pack,pain relieving medications, exercise,yoga, physical therapy, complementary and alternative therapies and even surgery.

1) Generally,pain relief medications – NSAIDs such as Ibuprofen can relieve some discomfort.

2) Applying a hot or cold pack to the painful area may also reduce pain.

3) Resting from strenuous activity can help,but moving around will ease stiffness, alleviate pain and prevent muscles from weakening.

4) Medical treatment or physical therapy or both.

A physical therapy may introduce some flexibility and strength exercises for the back and abdominal muscles.

5) Technique for improving posture may also help.

a) traction- pulleys and weights are used to stretch the back. It can also reduce the pain ,but only when traction is needed.

b) cortisone injection – it helps reduce inflammation around the nerve roots.

6) Surgery- surgery for back pain is in critical condition of spine and nerve roots.

If the individual has a herniated disk, surgery may be an option, especially if there is persistent pain and nerve compression which can lead to muscle weakness.


Prevention is the steps to lower the risk of back pain consists of some preventable factors.

1) exercise

2) diet

3) posture

4) avoid lifting of heavy weights

5) bed

So, these are the problems of back pain which can make the life uncomfortable.


Psychotic Depression: what is it and what are the symptoms,signs and treatment?

Psychotic Depression is a mental health problems in which the patient may cause symptoms of hallucinations or delusions. It involves symptoms of psychosis during an episode of depression.

It is estimated that about 3% to 12% of all people will experience severe depression during their lifetime.

Psychotic Depression affects roughly one out of every four people admitted to the hospital for depression.

In this case, the patient may have:-

1) Delusion

2) Hallucinations

3) a state of stupor

4) psychomotor impairment

It can affect the mood, behaviour, everyday life and physical health.

Psychotic depression is often considered a psychiatric emergency because the patient is at increased risk of suicidal thoughts and behaviour.


1) lack of interest and pleasure in all activities

2) a persistent low,sad, empty or hopeless mood

3) loss of appetite

4) sleeping difficulties

Sleeping difficulties

5) fatigue

6) difficulty in concentration

7) feeling of guilty

8) frequently feeling of worthlessness

9) suicidal thoughts

Psychotic Depression is always serious mental illness.

People with psychotic depression may spend a lot of time by themselves or in bed, sleeping during the day and staying awake in the night. A person with psychotic depression may neglect appearance by not bathing or changing clothes or that person may be hard to talk to.

Psychotic hallucinations and delusions might involve:-

a) believing that having a serious health problems

b) believing that having a unique power

c) believing that becoming an important person

d) hearing unwanted voices

e) paranoia or extreme suspicion of other people

Delusions and hallucinations often feel completely real. They can lead to distress,panic and tremor.

There is not exact cause of psychotic disorder. Researchers have yet to find oy if the actual cause of psychotic depression.

There are some possible cause for psychotic disorder are:-

1) Genetic

2) Environmental factors

3) Traumatic or stressful experience


Being diagnosed with psychotic depression, the patient may have five or more of the following symptoms:-

A) agitation

B) Loss of appetite

C) Depressed mood

D) Difficulty in concentration

E) Insomnia

F) A lack of interest in all activities

G) Low energy level

H) Suicidal thoughts

I) Feeling of guilty

Risk factors

1) Not having close friends

2) a family history of any mental health problems

3) a major negative life events in the past year

4) surviving extreme stress or trauma

5) living with chronic pain or chronic health problems

6) financial difficulties

7) age( older adults have a higher risk)

8) a family history of bipolar disorder with psychosis, schizophrenia or major depressive disorder with psychosis


The diagnosis and treatment usually involves a medical history.

1) Medications – if the patient experiences both depression and psychosis,then antidepressants, antipsychotic medicine can be given.

2) Electroconvulsive therapy – it can be used in severe depression condition.

3) Cognitive behavioral therapy – it is also used for depressive patients.

Psychotic depression can be frightening.

Dr S.k.jha