Healthcare

7 Easy Ways To Deal With Fatigue

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Fatigue is often the reason why so many of us (desperately) look forward to the weekend. Mostly brought on by accumulated stress, constant tiredness can rob you of your happiness.

However, the good news is that these easy methods can help you get recharged and refreshed.

Method 1: See A Doctor

With fatigue, the underlying reasons are often work-related stress. However, it can also be something serious, like diabetes, heart disease, arthritis or sleep apnea.

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Method 2: Drop A Few Kilos

Excess weight is exhausting. It also puts a strain on your heart. How you go about it is up to you, but a healthy diet is often key. You’ll feel more energetic as soon as you lose some weight.

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Method 3: Try Some Stress-Busters

Listen to some relaxing music during lunch breaks and on your commute. Try whatever helps you relax: maybe a nice book, spending time with friends, or a mini-vacation.

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Method 4: Avoid Caffeine

Some days, you simply can’t get moving until you’ve had a steaming cuppa. If this is an everyday habit, try cutting down or quit drinking coffee altogether.

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Method 5: Drink More Water

This is because you might feel exhausted from simply being dehydrated. Make sure you’re drinking enough water to keep your body suitably hydrated.

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Method 6: Turn In Earlier

Exhausted all the time? You might just not be getting enough sleep. Try and sleep earlier than you normally do, and make sure you get a proper night’s sleep.

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Method 7: Understand Your Body

Some people are morning persons, while others are night owls. Adjust your schedules to take advantage of your body’s circadian rhythms, and you won’t tire yourself out so much.

Try these methods to ensure that you’re not half-asleep and extremely tired all the time. Recharge your energy levels, and your body will reward you!

References:

https://www.webmd.com/balance/features/get-energy-back#2

https://www.webmd.com/balance/features/get-energy-back#2

The 5 Hidden Benefits Of Getting A Massage

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Everyone knows how a massage can be really relaxing, but did you know that there were other advantages as well? Here are 5 great reasons to get on the massage table, or have a loved one give you a good rubdown.

Benefit #1: Eases Low Moods And Worry

Numerous studies of medical patients have shown that a massage can bring down stress levels. After a relaxing, rejuvenating massage, your depression and anxieties melt right away.

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Benefit #2: It Can Relieve Muscle Pain

If poor circulation is causing soreness in your muscles, get out that massage oil, or head to the nearest spa. Massage therapy is as effective a method as any to combat muscle pain.

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Benefit #3: It Counteracts A Sedentary Lifestyle

You’ve probably read somewhere that sitting all day is bad for your glutes (bottom) and lower back muscles. A massage can counteract the effect, meaning that it can take care of the harm caused by a stationary lifestyle.

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Benefit #4: Increased Immunity

A study has found that a massage can boost your white blood cell count, thereby increasing immunity. It has even been known to help HIV patients improve immune function.

Benefit #5: You Can Beat Headaches

A massage can reduce the intensity of your headache, or get rid of it altogether for you.

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These 5 great benefits make it fairly obvious that a massage is something you simply can’t afford to miss out on!

References:

https://www.takingcharge.csh.umn.edu/explore-healing-practices/massage-therapy/how-can-massage-help-my-health-and-wellbeing

http://www.besthealthmag.ca/best-you/health/benefits-of-massage-therapy

https://www.amtamassage.org/articles/1/News/detail/3124/25-reasons-to-get-a-massage

5 Simple, Effective Ways To Beat Sleep Apnea

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Sleep Apnea can be scary. This disorder is why you or someone you know may wake up gasping for air. Although it is scary, beating sleep apnea is quite easy. You don’t even have to rely on the highly inconvenient CPAP machine!

These 5 remedies, which are effective, are all home-ready.

Almonds

Yes, simply munching on a handful of these tasty nuts an hour before bed can help you sleep without blocked airways. They contain magnesium, a muscle relaxant that enables sound sleep.

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Honey

This delicious ingredient reduces the swelling in your airway that obstructs breathing. Drink a glass of water with a tablespoon of raw honey before bedtime.

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Cinnamon

A 1000-year-old sedative used in Ayurveda, this sweet-smelling spice can treat breathing problems like apnea. Make a delicious cinnamon tea with grated ginger and honey in warm water.

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Throat Exercises

Regularly working the muscles in your throat helps you develop a degree of control. Blow three or four balloons each day, or play the kazoo (a fun instrument) for half an hour.

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Epsom Salts

A fancy term for magnesium flakes, which can relax your body and reduce swelling all over. Run a warm bath with Epsom salts for a simple, reinvigorating sleep apnea remedy.

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Do you have a traditional home remedy for sleep disorders in your home? Let us know in the Facebook comments!

References:

https://naturalon.com/12-ways-to-beat-sleep-apnea-without-machines-8-is-fun/view-all/#

https://draxe.com/sleep-apnea/

5 Easy Home Remedies For An Upset Stomach

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Remedy 1: A Rice Tea

You read that right! Boil half a cup of rice with six cups of water for a quarter of an hour, then filter the rice out. Drink this soothing ‘tea’ with a dash of honey or sugar, and drink it warm.


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Remedy 2: Burnt Toast

Finally, an excuse for messing up the simplest of recipes! Jokes apart, though, burnt toast is known to help with nausea by absorbing toxins in your system. Add a dab of jam if you find it hard to eat burnt toast.

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Remedy 3: Apple Cider Vinegar

Granted, this isn’t something you’ll see in many Indian kitchens. But it should be, given that a tablespoon of this tasty liquid (mixed with a tablespoon of honey) in a cup of warm water will soothe that rumble in your tummy.

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Remedy 4: Probiotics Like Yogurt

There’s a reason probiotics are in every health fanatic’s fridge. The living bacteria in a cup of yogurt can ease any digestive discomfort you have. Avoid added sugar or flavors when you have an upset stomach, though.

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Remedy 5: Heat

A hot water bottle soothes the discomfort you feel, by increasing blood flow to the skin surface. This reduces the pain from the inside of your tummy.

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There! These simple home remedies should get you through any discomfort you feel after a particularly tasty new year party. Happy 2018!

References:

https://www.rd.com/health/conditions/9-natural-upset-stomach-remedies/

https://www.healthline.com/health/digestive-health/natural-upset-stomach-remedies

4 Home Remedies For Aching Joints This Holiday Season

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It’s that time of the year again!

If you are dreading joint and bone pains when you should be anticipating the holiday spirit and good cheer, though, this one is for you. Learn how to combat seasonal joint pains and aching bones with these 4 simple home remedies.

Remedy #1: A Warm Bath With Epsom Salts

Add epsom salts into your bathwater, and step into a warm bath. These are easily absorbed into your skin, and help reduce inflammation. You can also use the same water in a compress, and apply it directly to skin.

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Remedy #2: Get On Your Feet     

 Exercise is the best way to avoid pain like this. Granted, this isn’t the first thing you’d think of if you already have aching bones and joints. But you can still set off with a helpful brace or wrap bandage around a painful joint.

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Remedy #3: Hot And Cold

Alternate between applying a warm compress and a cold ice pack to the pain centre. Try and do this once every day, 15 minutes each time. This will bring relief to stiff joints.

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Remedy #4: ‘Joint Warming’ Ginger Tea

Ginger can be as effective as medication for arthritic pain relief. What makes ginger so helpful? It is said to have been reducing pain and stiffness in the knee joint by 40% .

So why not have a ‘joint warming’ ginger tea to keep your pain away.

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That’s about it. All of these remedies are DIY-friendly and based on ingredients you’ll find at home. Try these for a pain-free Christmas and a happy new year!

References:

https://draxe.com/natural-remedies-for-bone-and-joint-pain/

What To Eat, And What To Avoid, During A Cold

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A stuffy and often runny nose, a sore and itchy throat, all accompanied by bouts of sneezing and regular cough: a cold is not a fun experience. With the right diet, you can make sure your cold goes away soon, and that symptoms are minimal.

Here are a few tips on what to eat, and what to avoid.

Hot, Soothing Chicken Soup

There’s a reason why ‘chicken soup’ has come to mean comfort food. When you have a cold, chicken soup can clear nasal passages and congestion. Soup also helps with sore, inflamed throats.

Fresh, Hot Ginger Tea

You probably know that ginger tea is so good when you have a cold. But recent studies show that you’d do well to drink it all the time. Ginger may actually be able to suppress viruses, protecting you well before you get a cold.


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Dairy: Milk, And Ice Cream

Until recently, experts warned us all to stay off dairy when we suffered from colds. However, there’s not much evidence to prove this So if you think an ice cream would help you relax and ‘take a break’ from your cold, then simply have one!

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Coffee And ‘Happy Juice’

It’s true that you need plenty of fluids when you have a cold, but you’re probably better off avoiding these. Both coffee and alcohol can dry your system, instead of hydrating it.

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Citrus Fruits

Limes and oranges are great when you are getting a cold. If you’ve got a severe infection, they can’t help much. If you catch it early, though, these citrus fruits can help you feel better and heal faster.

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Knowing what to eat and what not to eat is crucial to dealing with colds. Make sure your diet is a safe one; you’ll heal faster, and get a break from all the irritating symptoms.

References:

https://www.webmd.com/cold-and-flu/ss/slideshow-foods-cold

5 Great Tips For Fast Recovery From A C-Section Delivery

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Childbirth is a beautiful thing, whether it is a natural delivery or through a Cesarean procedure. However, there’s no denying that a C-section delivery is considerably more painful.

Here’s how to recover efficiently from a C-section delivery, and get to bonding with your baby a little quicker.

Tip #1: Get Some Shut Eye

Seemingly obvious, but quite tricky when you have an infant who constantly needs you. Work at this. Learn to rest when your baby is asleep.

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Tip #2: Eating Right

Nutrition is as important now as it was during your pregnancy. Especially if you’re breastfeeding, you’ll need to ensure that you’re strong enough. Your nutrition will have a direct connection to how healthy your child is and how fast your recover.

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Tip #3: Drink Lots Of Water

Two reasons. Breastfeeding drains your body of its fluids, and this needs to be replenished. Another common complaint post delivery is constipation; drinking water helps here too.

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Tip #4: Don’t Hesitate To Ask For Medication

You are bound to feel some degree of discomfort. You don’t have to think twice to ask your doctor; they will prescribe the medication you need, according to the level of discomfort.

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Tip #5: Pamper And Protect Your Body

You need to exercise caution while you heal. Keep things like diapers and food close by so you don’t have to stretch every time. If you need to sneeze or cough, hold your tummy so that you don’t strain your incision.

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Do not make the mistake of comparing yourself to someone else who had a C-section. Everyone’s experience is unique. Put your health first, and use these tips to heal quick and heal well after a C-section delivery.

References:

https://www.healthline.com/health/pregnancy/c-section-tips-for-fast-recovery#4

https://www.babycenter.com/0_recovering-from-a-c-section_221.bc

5 Health Tips For When You’re Traveling Through India

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You know there’s a reason to stay alert when our country’s capital features in the name of a digestive disorder (Delhi Belly). Unsafe and hygienic practices are all too common: there’s no denying this fact.

There are a few precautions you can use to make sure you are safe when travelling through our country. Wherever you go, caution is the need of the hour!

Tip #1: Get All The Appropriate Vaccines

Make sure you’ve got the right shots (injections) for diseases you’ll be exposed to. These usually include hepatitis (A and B), cholera, typhoid, and a bacterial infection called diphtheria.

The key to getting your vaccinations right is making sure you get them done in time. Some vaccines may need to be injected as much as half a year before your trip, while others need a regular course over a period of time.

Make sure you see your doctor regarding this, before you head for your trip.

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Tip #2: Wash Your Hands

This is pretty important, especially when you’re exposed to so many germs in the air and on uncleaned surfaces like greasy window ledges and restaurant tables. When your hands get exposed to such microbes, it’s a bad idea to (say) wipe the sweat off  your brow, or dab your lips.

These actions could transmit infection causing agents to your face, putting you at risk. The solution: soap and water. Washing your hands helps you avoid a number of unnecessary infections.

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Tip #3: Avoid Tap Water At All Costs

Most of us know to steer clear of tap water across India, but a number of us still don’t realize the importance of this choice. We often compromise when we’re faced with (say) slightly expensive price tags on bottled water.

Especially if you’re unsure of the safety measures used on the tap water, always go with the bottled variety.

Pro tip: for the same reason, avoid ice in your drinks, unless you’re reasonably certain safe water has been used.

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Tip #4: Eat Probiotics, To Protect Your Digestive System

Eating a bowl of yoghurt isn’t going to instantly shield your stomach. Make it a habit to include probiotics like yoghurt or curd in your diet. Eat them regularly in the months leading to your trip, and get a traveller’s pack if you’re heading somewhere you won’t get them.

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Tip #5: Carry Medication

You’ll need to carry medication for common issues like upset stomachs, nausea, and small aches and pains. If you have allergies, make sure you have your prescriptions and appropriate medication. Rural areas in India, while great for a holiday visit, often lack the necessary medical infrastructure.

Another reason to carry prescriptions: if you may need drugs that aren’t sold without a doctor’s filled-out prescription.

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References:

http://www.worldofwanderlust.com/15-tips-for-staying-healthy-in-india/

https://www.asherfergusson.com/2012/10/how-to-stay-healthy-in-india-as-a-western-tourist/

 

 

Preventing Heart Disease: From Your Kitchen

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We all know the importance of heart health. Once you read up on the implications of heart disease, it’s hard not to worry about keeping ourselves healthy.

Prevention is often the key to a healthy life, heart health-wise. You’re much better off adopting a healthy approach to nutrition. If you embrace healthy nutrition, you can nip heart health issues in the bud. If you’ve been diagnosed with a heart issue, you can follow these simple tips too.

Tip #1: Going Green

Before you dismiss all green leafy vegetables as ‘rabbit food’, take a second. Consider the benefits these can give you.

Incorporate greens like spinach, fenugreek, bok choy, lettuce and radish into your diet. All of these have extremely low fat content, amount to lower calorie counts, and are great sources of healthy natural fibre. Their rich mineral content is known to boost heart health, and even reduce the risk of cancer in your life.

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Tip #2: Freedom From Fat

Our Indian diet is heavy on fats, rich as it is in ghee and various oils. Learn about the good and bad types of fat, and reduce how much fat gets in.

Absolute no-nos here: bakery products that are high in saturated fats and trans fatty acids, fried foods and heavy dairy products like ice cream, cheese, and cream. It’s also a good idea to switch to healthier oils like soybean oil, rice bran oil, and olive oil. Speaking of olive oil…

 

Tip #3: Embrace Olive Oil

This Mediterranean staple isn’t a common item on Indian kitchen shelves, but it should be.

Unlike other oils, olive oil isn’t bad for you. In fact, this ingredient is actually actively good for your health. Regular use helps you reduce the bad cholesterol in your body. Plus, olive oil contains monounsaturated fats and antioxidants, which are both great for heart health.

Swap out that can of sunflower oil in your kitchen with the goodness of olive oil, and you’ll see the results for yourself.

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Tip #4: Try Soy

Soybean curds (what we get in stores as tofu) are great. You can get both chunks of it, or their minced version. They can substitute red meats in your diet, helping you keep cholesterol intake under control.

As a bonus, you’ll be cutting out dangerous unsaturated fats from your body.

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Try these simple tips, and you’ll have a head start on the road to healthier cooking. Your heart health is in your hands, so try and set things right before heart disease creeps up on you!

References:

https://timesofindia.indiatimes.com/life-style/health-fitness/diet/10-foods-good-for-your-heart/articleshow/7372589.cms

https://timesofindia.indiatimes.com/life-style/health-fitness/diet/Top-20-diet-tips-for-a-healthy-heart/articleshow/22650406.cms

5 Steps To Help Someone Recover From A Sports Injury

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We all go through injuries from time to time. If you’re an athlete, or have an athlete at home, you probably are used to the occurrence of injuries, in some form! With a sports injury, recovery usually follows a similar pattern.

We’ve put together a list of these steps through which people recover from sports injuries. Reading through, you’ll see how you can help a loved one recover at home.

Step 1: Dealing With The Acute Stage Of The Injury

This is the immediate aftermath of the injury. The victim is likely to experience the worst of the pain from the injury at this stage.

The key to recovery at this stage is rest: plenty of it. It’s your job to ensure they get enough sleep. If it’s an impact injury, use the RICE approach: Rest, Ice, Compression and Elevation to prevent, or reduce, inflammation or swelling. Make sure the injured person doesn’t get restless and ‘test things out or could have major repercussions.

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Step 2: Rehabilitation (Part 1)

Make sure the patient does all the exercises their physiotherapist recommends.The first part of rehabilitation is called getting the ‘full range of motion’ back which simply means that the physio helps the patient move the injured part as well as they could before the injury.

For example, being able to flex the ankle all the way again.

The first part of rehab also involves the patient working to restore their normal gait, or walking posture. No athlete can get back to their sport till they are walking and jogging like they used to.

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Step 3: Rehabilitation (Part 2)

The major component here is regaining muscle strength. This often involves weight training; you can make do without metal weights. Simply use baskets of vegetables or bottles of water.

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Step 4: Regaining Endurance

Once your patient has moved through rehabilitation and regained sufficient muscle strength, they will need to work on their endurance. The key here is making sure they don’t push too hard.

Swimming is a great exercise here, as are stationary bikes and rowers. At this stage, 3 half-hour workouts are a good idea.

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Step 5: Regaining Sport-Specific Skills And Building Confidence

Towards the end of their recovery, patients can start working on their sports skills. This could be dribbling a football, practising their batting or bowling, or working on their free throws. Help them deal with the dip in their performance; this is bound to happen after an injury. You will have to help them face frustration and even mild depression: regaining athletic skills is equal parts mental exercise and physical training drills.

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Especially if you’re helping a child recover from a sports injury, be careful—kids are likely to try and start playing before it’s safe for them to do so. Work through these 5 stages with care and use medical supervision wherever necessary; that’s the safe path to recovery from an athletics or sports-related injury.

References:

http://www.momsteam.com/health-safety/general-safety/injury-treatment/recovery-from-youth-sports-injury-step-by-step+process

http://www.jtsstrength.com/articles/2013/05/08/recovering-from-injury-in-5-steps/

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