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

Posted on by skjha196

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.

Causes

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.

Symptoms

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

Diagnosis

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

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

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.

Dr.S.K.jha

The importance of parent’s role in the development of child

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There is a lot of problems to guide the children in a healthy way so that they can become a good and kind hearted person. Here, there are some competencies that predict good parenting outcomes. It is some effort,so how will they predict a strong parent- child bond and children’s happiness, health and success.

1) Love and affection – parents should support and help in developing the child’s physical health and spend one-on-one time together.

2) Relationship skills – Parents should maintain a healthy relationship with their spouse, significant other and model effective relationship skills with other people.

3) Stress management – Parents should take steps to reduce stress for themselves and their child,practic relation technique and promote positive interpretations of events.

4) Education and learning – Parents should provide educational opportunities for their child and help in learning process in study.

5) Autonomy and Independence – Parents should treat their child with respect and encourage them to become self-sufficient and self- reliant.

6) Health – Health is very important for child. So, parents should take care of their lifestyle and good habits such as regular exercise and proper nutrition for their child.

7) Life skills – Parents should provide for their child to become a healthy person and should plan for the future of the child.

8) Behaviour management –Parents should make extensive use of positive reinforcement and punish only when other methods of managing behaviour have failed.

9) Religion- Parents should support spiritual or religious development and participate in spiritual or religious activities.

10) Safety– Parents should take essential precautions to protect their child and maintain awareness of the child’s activities and friends.

11) Socio- cultural development – the child learn how to interact with others by working towards a common goal, developing team spirit, selecting the right friends and much more.

12) Cognitive development – Positive parenting increases children’s cognitive,social and problem solving abilities as they grow up.

13) Physical development – Parental guidance can instill in children a healthy exercise and eating regimen to achieve optimal physical development. Parents should remember that their children set a good example.

14) Mental development – Parenting methods assist the child with learning innovatively, embracing set back and overcoming them, understanding discipline, taking criticism,also rewarded and punishment concept.

Support the child’s mental health

a) Love- be there for your child and show care and love

b) Be proud – tell your child that you are proud of them.

c) Educate- educate yourself about mental health problems

d) Coping – help your child to learn some simple coping skills such as relaxation, playing

e) Conversation – encourage your child to engage in conversation

f) Exercise – encourage play, exercise and support

g) Behaviour – keep an eye out for any changes in behaviour

h) Support – regularly support, encourage and praise your child

i) Help- don’t be afraid to seek help from professionals

j) Problem solving – help your child to effectively problem solve

k) Rest time – help your child to manage stress by building in some rest time

l) Feeling – get to know that how your child is feeling

m) Listen –make sure that you take time to listen to what your child has to say

n) Environment – parents should provide a positive environment for their child where they can thrive.

So, these are some useful tips for parents to guide their children in positive environment.

Dr S.k.jha

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

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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.

Symptoms

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

Diagnosis

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

Treatment

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

Exercise and fitness: why it is so important?

Posted on by skjha196

Nowadays,most of the people want to keep fit and shape.But, they are unaware that how to keep fit their body and being in shape.

So, here I am trying my best to explain some tips for everyone,just for a few minutes exercises help in keep fit.

All of us know that as the age going so fast , muscles are getting weak, if if want to get back in shape,the this workout may help you.

1) Jumping jack Remember, when you were young and going to school or college, you have leaned some exercises there as jumping jack,stand up with your legs spread and your hands touching overhead. Then as you jump , bring your legs back together and put your arms to your sides.

Do this type of exercise for 30-40 seconds, take a 15 second break and go ready for next exercise.

Jumping jack

2) Wall sits- in this exercise,stand tall against a wall with your head and back touching the wall.

Position your feet so that they are shoulder -width apart and a few inches away from the wall. Rest your arms at your sides.

Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position.

Return to the standing position by straightening your knees and standing tall again.

3) Push ups – The Push ups build both upper body and core strength.

First ,get into a plank position on the floor,feet together with toes tucked under hands planted flat below your shoulder.

Drop down on all fours and place your hands on the floor so they are straight and slightly beyond shoulder -width.Lower your body until your chest nearly touches the floor and then push yourself back up as quickly as you can.

Repeat it for 30 seconds.

4) Ab crunches – This exercise is the best way to burn belly fat and strengthen the abdominal muscles.

First lie on your back , with your knees bent and feet on the floor. Tighten your core .Press your lower back into the floor and reach towards top of knees.

Return to starting position,but remember your core should be tight and repeat it for 40 seconds.

5) Squat- this exercise helps you build up your quads, arms and calves. It also gives strengthening the whole core and enhancing the strength.

First of all your feet should be shoulder -width apart or slightly wider.

Extend your hands out in front of you and sit back and down, keeping your head facing forward.Make sure that your back does not round.Keep lowering yourself until your thighs are parallel to the floor. Press back through your heels.

Repeat it for 30 seconds.

6) Tricep Dip on bench or chair- in this exercise, first of all,sit on a chair with your hands either next to your hips or slightly under the hips.

Lift up onto your hands and bring your hips forward.

Bend your elbows and lower your hips down, keeping shoulder down and hips close to the chair. Now push back up but don’t lock your elbows and repeat it.

Do it for 30 seconds.

7) Plank- The plank is the most important exercise. It helps to give strength of core muscles, ribbed abs and strong shoulder.

Just get into push ups position on the floor,bend your elbows 90 degree and prop yourself on the elbows, forearms and forefeet forming a straight line from head to feet, then hold it for as long as you can without moving your waist.

Repeat it for 40 seconds.

8) Lunges – it is one of the most important exercise. There are a variation of lunges exercise.

Stand with your feet together.straight forward on your right foot, dropping your pelvis down towards the floor. Lowering yourself until both front and back knees are best as close to a 90 degree angle as possible. Then push back with the front leg and return to your starting position. Switch legs.

Repeat this exercise for 30-40 seconds.

9) Side plank – it is an important exercise for strengthening the oblique abdominal muscles.

Lie on your left side,legs extended and stacked from hip to feet. The elbow of your left arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your right arm can be aligned along the right side of your body.

The goal should be hold for 60 seconds.

Change side and repeat.

10) Push up and rotation – start in a standard push- up position. Begin a push up ,but as you come back up , shift your weight onto your left side.

Rotate your upper body and extended your right arm straight up toward the ceiling. Return to your starting position,then repeat with right side.

Repeat for 40 seconds.

11) Jumping jack – it is the exercise you can do it earlier in school or college.

Stand with your feet together and hands at your sides. Now , simultaneously swing your arms above your head and jump just high enough to spread your feet wide without pausing quickly reverse the movement and repeat.

12) High knees – This exercise is a combination of the run in place with exaggerated knee left.

Stand straight with your feet shoulder -width apart. Face upward and open your chest.

Bring your knees up to waist level and then slowly land on the balls of your feet. Repeat it for 40 seconds until the set is complete.

This is a good exercise for warm up the body that increases aerobic fitness. Prepare your body for more complex movements. Performing High knees bring your heart rate up , increase the metabolism and helps you burn more calories throughout the day.

Now ,if you do these exercises daily,you will start seeing improvement in your body and shape.

Dr S.k.jha

Hanuman Jayanti: An important festival in India and Nepal

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Hanuman Jayanti is a great Hindu festival celebrated in India and Nepal.It is celebrated on the occasion of the birth of Lord Hanuman who is a popular Hindu deity in India and Nepal. Customs and rituals may vary from place to place ,but seeking Hanuman blessing of strength and courage are centric to the idea

Lord Hanuman is well known for his power and intellect. He single -handedly burned the whole Lanka and even king Ravana could not Stop him. He is also as peaceful and sober as he is powerful.

It is believed that he is immortal being and possesses immense power to eradicate all kinds of negativity or temptations.

Hanuman or Anjani putra ( son) is worshipped by Hindu. Hanuman is worshipped for his strength, wisdom, powerful and agility. A great devotee of Sri Lord Rama is the symbol of devotion and dedication.

Lord Hanuman is worshipped in all the temples of India and Nepal. Every temple of Sri Rama contains an icon of Hanuman. Worship of Sri Lord Rama is complete only with the worship of Hanuman.

In Hinduism,Lord Hanuman is considered a symbol of devotion, dedication and strength. He is also considered a symbol of courage and selflessness.

In southern India,as in Tamilnadu, Hanuman Jayanti is celebrated on the day Hanuman met Lord Rama,but not on the day of his birth.

According to mythology, Lord Hanuman is an incarnation of Lord Shiva ( 11th Rudra) and the most powerful being in all the realms.

Many states in southern India celebrate Hanuman Jayanti as Hanuman Vardhanti.

It is very common to find a temple of Lord Hanuman in towns and villages of India.

He is widely worshipped in India.Lord Hanuman is believed to be immortal and possesses immense strength and divine powers. It is said that he is able to fly, change his size at will and be invulnerable to weapons.

Hanuman chalisa was written by Sant Tulsidas in 1497-1623. It is believed in Hinduism that chanting Hanuman chalisa benefits can ward off all negative thoughts and energy.

The word Hanuman chalisa has a beautiful meaning. In Hinduism, the word ‘Chalisa ‘ was derived from’Chalis’ which means forty(40). It represents 40 verses in the hymn.

Sant Tulsidas had written Hanuman chalisa in 40 days in the jail of Third Mughal Emperor Jalaluddin Mohammad Akbar.

Hanuman chalisa is a devotional hymn dedicated to Lord Hanuman,a Hindu deity known for his strength, courage and devotion.

Hanuman chalisa

The Hanuman chalisa is believed to have several benefits:-

1) freedom from family problems

2) protection from evil

3) enhance strength and courage

4) to fulfill all wishes

5) when fear is unknown

6) success in efforts

7) build confidence

8) strengthen Mars or Mangal

9) reduce the effects of Saturn

10) get rid of sin

11) create a feeling of positivity

12) the feeling of Divine Bliss

Reciting the Hanuman chalisa 108 times brings positive results and help to regain strength and confidence.

Recital of Hanuman chalisa,a devotional hymn of Lord Hanuman, which is also one of the most read Hindu religious scriptures of all time.

Devotees strong believe that reciting the Divine hymn Hanuman chalisa continuously helps to overcome all sorrows and difficulties.

On this day, people go to temples dedicated to Hanuman to seek blessings.

Many devotees read Hanuman chalisa in temples and homes.

Puja

It is an important festival for the Hindus and celebrate it with great enthusiasm.

Every year on the auspicious day of Hanuman jayanti, devotees worship Lord Hanuman with a pure heart,some keep fasting to get his blessings for a successful life.

So, this festival teaches us to remain calm every time just like Lord Hanuman.

Dr.S.k.jha

Schizoaffective disorder

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Sizoaffective disorder is a chronic and serious mental illness which is characterized by symptoms of both schizophrenia and mood disorder.

It is combined with symptoms of

1) mania

2) hypomania and/or

3) depression

In this case , the person suffers from a set of schizophrenia symptoms such as delusion, hallucinations or paranoid thoughts. Mood disorder symptoms as mood swing, depression or mania can occur.

Types

There are two types:-

1) Bipolar type

2) Depressive type

Males are more suffering than females. Around the age of 18 for male and 26 is in female.

Schizoaffective disorder is considered incomprehensible cases.

Each case is characterized by a mixture of symptoms of different behaviour and episodes that are differ from person to person.

The schizoaffective disorder is characterized by Cycles of acute symptoms followed by a period of improvement with fewer acute symptoms.

Depressive type schizoaffective disorder is characterized by episodes of major depression without mania

Bipolar type schizoaffective disorder is characterized by major depression and episodes of mania.

Symptoms

Symptoms of this case may vary from one person to another person.

These symptoms are: –

1) sensory hallucinations

2) troubled speech

3) difficulty in thinking

4) delusion

5) Depressive symptoms

6) thinking you are being controlled

7) mood disturbances

8) mania

9) disorganised thinking

10) lack of drive

Disorganised thinking

A depressive episode of the schizoaffective disorder requires six or more symptoms over a two week period.

1) difficulty in concentration

2) depressed mood

3) the feeling of guilty or worthlessness

4) thought of death or suiside

5) decreased sleep

6) loss of appetite

7) lack of energy

8) slowing of movement

9) the lack of pleasure

Similarly, a manic episode of schizoaffective disorder requires a period of irritable or elevated mood for atleast three of the following symptoms.

These are:-

1) increased energy

2) increased activity

3) increased self- esteem

4) more goal- directed activity

5) engaging in risky behaviour

6) speedy thoughts

7) less Sleep

8) becoming talkative

9) irritability

10) being easily distracted

The general signs and symptoms of schizoaffective disorder is :

1) hallucinations

2) delusion

3) major depressive episode

4) unusual behaviour

5) sudden increase in activity

6) deficiency in the job and social performance

Causes

The exact cause of schizoaffective disorder is unknown. But, there are some factors that can lead to this disorder:-

1) Genetic factor

2) Environmental factor

3) Delayed development of brain

4) Birth defects

5) Taking drugs

6) Exposure to toxins

Risk factors

One of the most important factor that increase the risk of developing the schizoaffective disorder is a close relatives ( blood relative) who suffer from one of the following:

1) schizophrenia

2) bipolar disorder

3) clinical depression

Complications

People with schizoaffective disorder are at increased risk of:-

1) suicide or suicidal thoughts

2) family and personal conflicts

3) social isolation

4) anxiety disorder

5) manic and depressive behaviour

6) excess drug abuse and alcohol consumption

7) major health problems

8) unemployment

Diagnosis

There is no specific tests for diagnose schizoaffective disorder:-

But, a) physical examination

b) medical history

c) Lab test

d) MRI test

These tests make sure that another type of illness is not causing the symptoms.

Treatment

It is treated with a combination of Psychotherapy, cognitive behavioral therapy, medications and skill therapy. The electroconvulsive therapy is also useful for some patients.

So, mental illness is very serious and sometimes fatal. So, there is help and hope for recovery.

Dr S.k.jha

Fitness and Health

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Now a days people are busy, have a sedentary job and have not enough time for his health and exercise daily for fitness.But,if people can do exercise daily for fitness and make a habit,feel better and help prevent or control many diseases and likely even live longer.

So, many people want to get fit and shape of body. So,it is important to do some exercise at home daily or in Gym ,but remember exercise depends on age,body immunity, resistance power and stamina. It is better to do exercise in guidance of an expert trainer.

Walking is a good exercise for all ages

Benefits of exercise

It can make feel better,help with weight loss .It is good for muscles and bone strength. It can reduce risk of chronic disease and help brain memory.

Yoga, meditation, walking, light weight exercise, heavy weight exercise and people either do it in Gym or at home also. So,make a habit for fitness and enjoy life..

There are six factors for fitness and Health :

1) Nutrition

2) Medical checkup

3) Avoiding of smoking, alcohol and drugs

4) Stress and management

5) Rest

6) Exercise

1) Nutrition – Good health is a direct result of eating right food in the right quantity. The right food should proportionate amounts of the nutrients as proteins, carbohydrates,fats, vitamins and minerals.

Eat good,feel good

Protein is required for building and maintaining health tissues and is found in meat, eggs,milk and pulses. carbohydrates and sugar give energy and are found in rice,bread, potatoes and certain vegetables.Fat is found in butter,ghee, cheese and vegetable oil.

Minerals include such as calcium, phosphorus,iron, magnesium and iodine are essential for building of bones,teeth,nerve cell, hemoglobin and metabolism etc. They are found in vegetables,milk, cheese,fish,nuts ,liver and fruits etc.

Vitamins are available in natural foods.Lack of vitamins cause dry skin, itching eyes,loss of appetite and anemia.

2) Medical checkup- Everyone including children and adults should have medical checkup regularly. In old age,a medical checkup may be necessary for every six months to one year. A simple rule to follow is everyone should have annual medical checkup which will detect any unsuspected illness and do necessary investigation for finding correct diagnosis and treatment.

During annual checkup, doctor may be able to locate such disorders such as cysts, tumors etc by feeling the various parts of the body with his instruments.

The blood pressure should be checked and tests conducted on urine, blood samples to enable the doctor to prescribe the specialised treatment and advise on such matters as diet, medicine and rest.

3) Avoidance of alcohol, smoking and drugs – smoking cigarettes and smoke have certain several chemical compounds such as nicotine, carbon monoxide and other irritants which act on mouth,air passages and lungs are directly absorbed by blood stream and affects all the organs of the body. The most serious risk in smoking is lung cancer and smoking can also lead to heart diseases and bronchitis.

The only way to give up smoking is willpower.

Alcohol is also dangerous for health. It is directly absorbed into the blood stream as soon as it is consumed and the blood carries it to the liver,heart, lungs and brain muscles etc. Alcohol slow down the efficiency of these organs and results in disordination of the muscles and disordination of the nervous system and the brain. It also causes liver disorder and ulceration of the mouth.

Drugs – They are used for medical purposes in the form of capsule, tablets, syrup or injection. Excessive use of any drugs beyond the prescribed doses is harmful and is called drug addiction.

Drug addiction is uncomfortable compulsion to take drugs as opium,heroin, morphine, cocaine etc and the result of taking drugs overdose can result in death. Drugs taking and addiction should be avoided.

4) Stress management – Stress is an extra pressure which is harmful for body and health. These stress meet certain demands and these demands could be physical, emotional and so on. The body reacts to all these demands in which the heart ,blood vessels,lungs, nervous system, muscular system are activated. This results in rapid heart beat, increased blood supply,rapid breathing etc.therapy giving the body extra energy and power to meet those demands.

Unpleasant emotions like anger, depression, frustration and failure cause distress to the body which results in over- stimulation of endocrine system, release of adrenaline, increase in heart beat, muscular spasm of the digestive system, increase in blood pressure , fatigue,bodyache, irritability,insomnia, and sexual difficulties etc.

Excessive stress is caused by demands made by working people such as rushing to the office, payments, meeting,extra work pressure etc. The physiological reactions to psychological disturbances are increased blood pressure,heart attack etc… So avoid all these ailments have to be cheerful,proper managements having realistic and achieving goal with faith on oneself.

5) Rest- The body requires rest which may take two forms

a) Relaxation

b) Sleep

A) Relaxation – Relaxation can be achieved by yoga, listening music, walking, painting, photography and whatever you like to do.

B) Sleep- sleep is the purest form of rest in which person’s body and nervous system become almost inactive.Sleep is essential for mental and physical health, the amount of sleep varies according to age and individual needs.

Lack of sleep or insomnia could result in irritability, confusion, fatigue and disordination.

Relax- you are enough, you do enough.Breathe extra deep ,let go and just live right now in the moment.

6) Exercise – There are several form of exercise and the most famous are isometric, Isotonic,Isokinetic ,yoga and aerobic exercises.

The physical fitness of the body comprises four basic factors i.e. strength, stamina,speed and flexibility.

So, these are the factors for getting healthy life and enjoying the life.

Dr S.K. jha

Mussoorie: A beautiful place for tourists and travelers

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Mussoorie is known as ‘Queen of hills ‘,in the Himalayan Range of Garwhali hills.

Mussoorie has always been a favourite spot for tourists with its pleasant,cold weather throughout the year . Mussoorie was once the British summer capital. This town makes a perfect place especially in the summer months.

There is so much to do in this beautiful town that one trip would never be sufficient for anyone.It is a hotspot for various treks nearby Uttrakhand region.

During the monsoon time, the town is in lush green color. This popular hill station Mussoorie is located at an altitude of 7560 ft.and resides in the Dehradun district.

In winter season,nearby Mussoorie,we can experience the snowfall around Sarkanda Devi or Dhanolti.

Mussoorie is often flanked as a honeymooner’s paradise because of the beautiful scenery and romantic vibes around the region.

The most pleasant weather is from April to June. But, if travelers want to enjoy the extreme cold or want to enjoy the snowfall,then December month to February month is the best time .

There are so many attractive and beautiful places in Mussoorie that tourists can enjoy there.

1) Mall road – Mall road is the centre of all attractions. There are a lot of shops, resturants and street – foods as omlet ,snacks etc. Camel’s back road nature walk is also a must to enjoy there and old churches, Tibetan influence with lots of little cafes and temples,all add up to provide for the perfect Mussoorie experience.

2) Kempty falls- it is an amazing beautiful waterfall.It is situated around 15 km from the main town of Mussoorie.

3) Camel’s Back road- it is located in the heart of Mussoorie.It is one of the most attractions of this hill station. Tourists flock here to get a panoramic and beautiful view of sunrise and sunset.

4) Lal Tibba- it is one of the highest points of the town.The panoramic sight of brath taking skies and views around will make the tourists to stay here.

5) Gun hills – it is the second highest peak in Mussoorie and tourists can enjoy roadway ride to Gun hills,which offers an enchanting view of entire city.

6) Dalai Hills – it is one of the most beautiful location in Mussoorie.It is situated above the Lal Bahadur academy and is very close to Happy valley.It is known for its statue of Loar Buddha ,a Buddhist temple, hiking and stunning sunset view.

7) Benog hill trekking -It is a beautiful close to nature trek .It is around 8 km long .

8) George’sEverest house – the house is located in Park estate,6 km west of Gandhi chowk in Mussoorie and is also popularly known as Park anyone can try Zip lining at George Everest.

9) Dhanaulti and Surkanda Devi temple – it is a small hill station at a distance of around 24 km from Mussoorie.There is an eco- park in Dhanaulti which is a delight to visit as it is surrounded by nature.

Surkanda Devi temple is in Dhanaulti which is devoted to the Goddess Parvati.

10) Benog wild life sanctuary – it is famous for animals like deer, leopards, and red- billed blue magpie.It is well known to house of rare species of birds and surrounded by Himalayan peaks for a refreshing walk.

11) Lake Mist- it is amongst the most beautiful destinations in Mussoorie. The place is covered by green forest terrains and giving the whole scenario a magnificent image making it an ideal for spending the moments of repose with family and friends.

12) Char Dukan

13)Library Bazar

14) Nag Tibba trek

So, there are many beautiful places to visit in Mussoorie.

Mussoorie is well connected by road. The most nearest airport is Jolly Grant Airport, Dehradun, which is 60 km from Mussoorie. A bus service is also available. There are multiple trains running between Delhi and Dehradun.

It is a great place to visit there.

I think,now all of you will like to travel Mussoorie and make a plan for there

Dr S.k.jha

The concept of five minutes exercise for fitness

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Total physical fitness can also be achieved by doing five minutes exercise either at home or in the office.In our day to day life,it may not be always possible to cover all the components of fitness every day i.e. suppleness, strength,stamina and speed.

At home, the five minutes exercises can be done in the morning before leaving for office or starting housework.

In the office, these exercises could be done before starting the work, during the lunch break or in the evening before leaving the office.

Five minutes exercises program at home

1) neck rotation- ten times each side –

Effect – relieves tension,relaxes and strengthens the muscles of neck and vertebrae and reduces fatty deposits under the chin.

2) Arms rotation..Ten times each way

Effects – brings about mobilty of the shoulder joints, relaxing the muscles of the shoulders ,arms ,chest and back.

3) Waist – four types of exercises are affected.

a) waist rotation- ten times each side

b) alternate toe- touching ten times each side

c) side swing- ten times each side

d) side bends- ten times each side

Effect – the effect of all those four waist exercises reduce the accumulation of fat in the waist area. It also gives suppleness to the waist and spine.

d) Back stretch toe touching – ten times

Effect – relaxes and stretches the spine,relaxes the muscles of the back , stretches the muscles of the leg and abdomen.

The above four five minutes exercises are basically warm up exercises to relax the muscles and prepare the body for more strenuous exercises to follow.

e) push ups – ten times

Effect – this exercise strengthens the entire muscles of the arm, shoulder and chest making them firm.

f) Sit- ups – ten times

g) partial Sit- ups – ten times

This exercise strengthens the entire abdominal muscles making them firm. It is also beneficial to the muscles of the back.

h) Leg exercises

Effect: strengthens the abdominal muscles and also beneficial to the muscles of legs,hip and back

I) Backward leg raises- ten times each

This exercise is specifically for ladies

Effect – tighten the muscles of the bottom and also beneficial to the back, muscles of hip and legs .

J) sideward leg raises – ten times

This exercise is also specifically for ladies

Effect – reduces the fat on hip and upper thigh areas

K) running – 100 steps

It is the most important single exercise as it is a cardio vascular exercise.

Effect – strengthens the muscles of the leg including ankle,feet and knees. Improves circulation and respiration and strengthens the muscles of the heart , reduces stress and tension.

L) squat- ten times

Effect – strengthens the muscles of the legs including thigh, ankle and calf etc

M) Deep breathing – ten times

Effect – beneficial effect on the lungs and circulation.

Five minutes exercise program at the office

These exercises can be done while commuting in a bus, train or airplane.They may be done in the office or in school or at seminar, meetings etc.

Long hours spent in the office doing a sedentary and monotonous job can be used effectively with five – minutes exercises program not only to energies the body but also as a result to improve productivity.

Five minutes group fitness program

The five minutes group fitness program is to be done every day at the beginning of duty hours either in the office or at the work site.

The benefits of this program is not only total physical fitness and increased vitality and stamina but also in the reduction of stress ,back problems and heart problems. It increases circulation and purification of blood.

The following exercises are the group exercises –

1) Neck rotation

2) Arm rotation

3) waist rotation

4) toe touching exercise

5) push- ups

6) leg raises

7) deep breathing

8) spot running

Five minutes exercises are not meant for the super – fit athelete but are suited for the normal sedentary male and female for whom exercise is not a priority. These five minutes exercises can bring freshness and maintain fitness to meet the daily needs of a body .

Dr S.k.jha

Always be the person who cares

Posted on by skjha196

Be the person who cares. Be the person who makes the effort, the person who loves others without hesitation for helping others. Be the person who never shies away from the depth of their feelings or the intensity of their hope. So be the person who believes in the softness of the world, in the goodness of other people , in the beauty of being open and untethered and trusting.

Be the person who takes the chance, and refused to hide. Be the person who makes people feel happy. Trust me when I say- be the person who cares.

Because the world does not need more carelessness, or any more disregard: because there is nothing stronger than someone who continues to stay soft in a world that has not always been kind to them.So, respect the old, weak and needy people when you are capable to do something for them. Help the poor and weak person when you are strong.Confess the fault, when you are wrong.Because , one day in life, you will be old, weak and wrong.

So, learn from everyone, learn from everyone because nobody knows everything but everyone knows something. Our thoughts and action make things beautiful. The whole world is in our minds and hearts. Learn to see things in the proper light. Learn to see a soul instead of their body and life.

The world is filled with people who no matter what you do, no matter what you try, but the world is also filled with those who will love you. The one who loves you is your people. Just always be the better person and make your intention pure. Pain is inevitable and it will always exist, but if you focus on understanding what you are and what you are feeling for others and why you are feeling it, you will overcome it.

Every test in our life makes us bitter or better. Every problem comes to break us or make us. The choice is ours whether we become a victim or a winner.

When you want to be happy, you have to let go of that and start with yourself. Be the person you can be proud of, and show respect and understanding. you have got so much soul to be handled by someone who has never been passionate.

Helping hand

Others may not change, but know that it is not up to you and be proud of how you are.

So, always be the person who cares.

Dr S.k.jha