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How to Deal With Knee Pain?  Dos And Don’ts

Do you find that your knee pain prevents you from carrying out your everyday tasks? Knee pain is one of the most chronic pains a person can experience. It can get better or worse, depending on a lot of factors. Surprisingly enough, studies suggest that people who live with pain usually tend to have a high tolerance for that pain. The worst days are when the pain changes; when it feels like a stabbing sensation as opposed to an ache or if it suddenly occurs in your opposite knee than it usually does; when it wakes you up at night rather than hurting in the afternoon.

Knee pain is one of the aches that most people suffer from but also one of the pains that can cause the most suffering. With bad knees, your entire lifestyle may be in trouble. From difficult physically challenging activities like mountain climbing to something as simple as catching a bus at a bus station is made harder if you have chronic knee pain and don’t opt for knee joint pain treatments. Pain may be quite distracting, and if it isn’t managed appropriately, it can have an impact on your professional and personal life. This is why treatment for knee joint pain is so important- so you don’t have to live every day with pain making it harder to do everything from sitting to sleeping to enjoying a movie.

The good news is that it is not a very difficult thing to manage. Here are the ways that can help you deal with knee pain.

DOs:

Here are 5 things to do to deal with knee pain:

1. A Little Exercise for Your Joints

Exercise is one of the most important things for your knees. In order to keep all your joints in good working conditions, it is important that you move them frequently. Knee physical therapy exercises help keep the blood flowing well to the joints. Cardio like walking, swimming, water aerobics, stationary cycling, and working out with elliptical machines bring strength to the muscles that are necessary for knee support. Weight training, stretching, Tai chi and yoga are other good alternatives.

2. R.I.C.E: Remember, it causes ease

While knee physical therapy exercises are important, don’t forget RICE: Rest. Ice. Compression. Elevation. These four help deal with knee pain. Remember: Rest your knees, apply Ice when swollen or aching, wear a Compressive bandage and Elevate (raise) your knee. Doing all these four things regularly will help you manage knee pain.

3. Walking Aids help with balance

You can relieve knee pressure with crutches or sticks. Knee braces and splints also help keep you sturdy.

4. Shoes for knee Pain are essential

Shoes can turn into one of the things that will make your knee pain better or far worse. Shoes that are carelessly designed may not support your weight properly. On top of that, they can unbalance you, meaning one knee will have to take more weight than the other, which will make the pain there worse. Shoes for knee pain have padded insoles that can help reduce stress on the knees. For knee osteoarthritis, doctors may recommend special insoles and shoes for knee pain. Talk to your doctor or physiotherapist to find the right shoe for knee pain with the right cushioning so that your knees can be better rested throughout the day, even at work.

5. Knee Joint Pain Treatment makes life easier

Sometimes, despite following all the instructions, the knee pain still stays. If the pain stays for a longer duration or if you feel that it has been getting worse over time, please consult a doctor. Our trained professionals can tell you how to do your knee joint pain treatment if it comes back or prescribes medicines to make sure that your pain doesn’t grow over time or stop you from doing important or even routine activities like going for a nice walk.

 

DON’Ts:

Here are 5 things you should avoid in order to more easily deal with knee pain:

  1. Too much rest is bad too

While resting your knee is very important, make sure that you do not rest it too much. Your knee should not be overworked but if you don’t do enough exercise, it will slowly start to lose function. The good news is that you don’t have to work too hard or follow intense training regimens. A few minutes every day makes a huge difference.

2. Weight matters when it comes to joint ache

Being overweight is not the end-all for knee pain, but you should not forget about it either. The more weight you carry, the worse it is on a joint that is already hurt. Remember to talk to a doctor and make sure you are taking the right breaks and doing the right exercises so that you don’t hurt your knees.

3. Bad Exercise is worse than no exercise

“The only bad workout is the one you did not do” does not apply when you suffer from knee pain. If you are undergoing Knee joint pain treatment, anything that can shock the knee is bad for you. Jumping, dancing, running too fast are all terrible for the knee and may even lead to torn ligaments or pulled muscles.

4. Assuming it will “Go Away on its Own” does more harm

Knee Joint pain is one of the few pains that only get worse over time. The more you ignore it and hope that it will go away on its own, the worse damage you may cause your knees. If your knee pain persists for more than a day, consult one of our experts and make sure you are not making it worse.

5. Skipping Knee Physical Therapy may lead to slower healing

Knee joint physical therapy is the most important exercise for you. Ask one of our experts which exercise is the best for you and let us guide you to a better, less painful future.

 

Please note that this article is simply a guide to the most common Dos and Don’ts and cannot replace a medical consultation. The best way to know which treatments will work for your knee pain is to consult a doctor.

At Radiance Hospitals, we take our knee pain seriously. We have experts in the field who will help you understand what kind of pain you are facing, what the root cause of the pain is and which method will work best for you to help reduce or remove your pain. If you have persistent or painful knee pain, book an appointment with us as early as possible.

With us, you will never be hurting alone.

Written By : Radiance Hospital

How Can You Know Whether You Are Overweight

Did you know that only about 10% of people who are obese know that fact, according to this [1] survey. Are you one of them? To know that answer, you need to ask several other questions like: How much is overweight and what are the signs of being overweight?

Generally, being overweight is defined by the increase in the size and amount of fat cells in the body. When one has a higher body-fat percentage than their height, they are usually considered overweight. When this weight tips into proportions that can cause long term physical damage to internal organs, muscles, joints and other parts of the body, it is called being obese. When this obesity starts on a path of permanent damage, healthcare professionals tend to label it as ‘morbid obesity’.

An easy way to calculate body-fat percentage is to know your BMI or Body Mass Index. BMI [2] is a screening tool for overweight and obesity that works by dividing a person’s weight in kilograms with the person’s height in centimetres. So, what is a healthy BMI?

The BMI of a healthy person is between 18.5 to 30. The BMI Breakup is as follows:

  • If your BMI is less than 18.5, it falls within the underweight range.
  • If your BMI is 18.5 to <25, it falls within the healthy weight range.
  • If your BMI is 25.0 to <30, it falls within the overweight range.
  • If your BMI is 30.0 or higher, it falls within the obesity range.

For obese persons, the BMI is further subdivided into the following:

  • Class 1: BMIof 30 to < 35
  • Class 2: BMI of 35 to < 40
  • Class 3: BMI of 40 or higher.

Class 3 obesity is sometimes categorised as ‘severe’ or ‘morbid’ obesity.

Therefore, an easy answer to the question ‘how to know if you are overweight’ is to check if you fall within the given BMI. Now, this works for most people. However, this method is far from flawless. A BMI does not differentiate between fat weight and muscle mass. A body builder who has budging biceps and quads, who has a healthy heart and is at the peak of human health may, to BMI, look obese. He or she may have a body fat percentage of 5, and they would still be classified as obese. So, in reality, what is a healthy BMI for everyone? The unfortunate answer is that BMI, while a good tool for the general public, will not work for everyone.

A much better tool for getting to know if you’re overweight is Waist Measurement. Says Michelle Routhenstein, MS, RD, CDE, CDN, the owner of Entirely Nourished, a nutrition counselling and consulting private practice, “A waist circumference greater than 35 inches in women and greater than 40 inches in men could not only determine overweight status but put a hard-and-fast number on one’s health.”

The way to do it is that you place a measuring tape on the top of your hip bone, bringing it all the way around your torso and to the level of your belly button. Make sure you do not suck your belly in or make it too tight. Anything over these ranges suggest excess belly fat, a harmful form of fat that surrounds important organs and raises the risk of diabetes, high cholesterol, high blood pressure, and metabolic syndrome. It also has the benefit of being easy to use and a somewhat good predictor of risk for type 2 diabetes, hypertension, and heart disease.

Here, we would also like to give you four other signs of being overweight.

1.Snoring

One of the signs of being overweight is snoring. Neck fat constricts the air passages, especially while lying face down, increasing the likelihood of snoring. Being overweight and snoring isn’t simply about having a flabby neck.

Central obesity, defined as fat around the belly and chest, exacerbates snoring and sleep apnea.

Belly fat raises the diaphragm (as shown in pregnant women, another subset of snorers), and chest fat restricts the ribcage. Both of them reduce the size of your lungs. Lower lung capacity reduces airflow, which is required to keep the neck in shape and prevent collapse.

This is the first answer to the question ‘how to know if you are overweight’. Do you snore? If yes, you may be overweight.

2. Frequent Heartburn

Another sign of being overweight is heartburn, also called GERD- gastroesophageal reflux disease. The increased risk of GERD is assumed to be linked to extra belly fat putting pressure on the stomach, the formation of a hiatal hernia, which causes acid backflow, or hormonal changes, such as an increase in oestrogen exposure, which can occur in obese persons. When acid refluxes into the oesophagus, it can cause irritation and inflammation. Complications might arise over time. The oesophagus can narrow, resulting in stricture and swallowing difficulties. A sore or ulcer can form, causing it to bleed, be unpleasant, and make swallowing difficult. Furthermore, precancerous alterations to the oesophagus, known as Barrett’s oesophagus, can arise, which is the primary risk factor for developing esophageal cancer.

Obesity has been linked to three esophageal disorders: GERD, Barrett’s oesophagus, and esophageal cancer. The risk of these illnesses appears to rise progressively as one’s weight rises. The objective of treating GERD is to reduce not just the annoying symptoms of GERD, but also the chance of acquiring these other, more severe esophageal disorders.

3. Chronic Fatigue

Obesity has been linked to exhaustion, sleep issues, and lower levels of satisfaction with overall health, functioning, and energy. In a recent study [3] that looked at  weight changes in a community-based sample of people with CFS and healthy controls across time,  investigating the impact of comorbid weight issues on several health and disability outcomes in a subset of overweight individuals. Overweight and obese individuals with CFS had poorer functioning.

Since obesity leads to sleep apnea, anaemia, thyroid disorders and pain, it increases the chances of chronic fatigue.

4. Achy Joints

We know that body weight has a substantial relationship with the likelihood of acquiring arthritis. The likelihood of having arthritis in your joints is highly related to your body weight. A younger age for joint replacement might also complicate therapy since the replacement is more likely to wear out over the patient’s lifespan.

This is the final answer to the question ‘how to know if you are overweight’. Do you have chronically achy joints? If yes, you may be overweight.

To understand how to reduce weight, you could read our other blogs on weight loss (insert link) or contact our medical professionals who will be happy to guide you through it. With a tight diet and exercise regimen, specially designed in accordance with your metabolism, particular body type and sound medical history, our experts and specialists can design the fastest, healthiest and most long term way for you to not only lose weight but also keep it off for years.

At Radiance Hospitals, we understand that the journey can be quite difficult and are always willing to provide guidance and support.

Let us fight this fight together, armed with support and the best knowledge possible.

 

References

  1. Only 10% people know they are obese: https://bmjopen.bmj.com/content/4/11/e005561.full?sid=ef1e9018-cd8a-4c5e-8ed9-f52b04290546
  2. Everything about BMI: CDC: https://www.cdc.gov/obesity/basics/adult-defining.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fobesity%2Fadult%2Fdefining.html
  3. Study: https://pubmed.ncbi.nlm.nih.gov/23799656/
Written By : Radiance Hospital

What effects does obesity have on the body?

Did you know obesity makes your body older? Is it not uncommon to hear that bad health has become a crisis today. Due to the current scenario of desk jobs and unhealthy eating, health- both physical and mental- has greatly suffered. One of the biggest side-effects of this is obesity.

Obesity is a condition in which a person has a harmful amount of body fat or an unhealthy distribution of body fat. It raises the risk for several serious health complications. Too much body fat puts a strain on bones and organs It also causes complex changes in hormones and metabolism and increases inflammation in the body.

People with obesity have a BMI- Body mass index- of 30 or higher. According to the ICMR-INDIAB study,  2015, “the prevalence rate of obesity and central obesity vary from 11.8% to 31.3% and 16.9%-36.3% respectively”. (1) There are a multitude of factors that lead to obesity including age, gender, environment, socio-economic status and so on. Let’s have a look at the effects of obesity on the body

1. Effects on the Brain

The effects of obesity on the body have to start with the brain. Health problems caused by obesity in the brain are twofold. The first is that there is a permeating risk of stroke due to high blood pressure. Another aspect is wholly psychological. Obesity can lead to a string of mental disorders from clinical depression to body image issues to anxiety and several eating disorders.

Therefore, if you or your loved ones are fighting against obesity, kindness needs to be the first step. Ridicule, hatred or constant nagging are worse for obesity. Instead, a little love, support and help in the fight would go a long way.

2. Effects on the Heart

High blood pressure, high levels of bad cholesterol and high blood sugar are all factors that can lead to the hardening of your arteries. Thus, the heart needs to pump harder to pump the same amount of blood throughout the body. This is what hypertension is, and this is the leading cause of heart attacks. This is how it leads to the risk of hypertension to the heart problem.

Moreover, these same factors with the added issue of an obese body and narrowed arteries to the heart lead to a condition called atherosclerosis which contributes to the risk of heart attacks and strokes.

3. Effects on the Lungs

The health effects of obesity on lung function are multifactorial, with mechanical and inflammatory parts of obesity playing a role. Obesity has a major impact on respiratory function, which adds to the burden of respiratory illness. These mechanical consequences are difficult to quantify using standard pulmonary function tests and BMI measurements.

4. Effects on the Liver

The liver is the organ, the pancreas within it specifically, that produces insulin. Insulin is the hormone responsible for carrying sugar from the bloodstream to the cells that can store it or use it for energy. Effects of obesity on the body, particularly the liver are since obesity can make cells resist insulin, which leads to high blood sugar seeing as the body’s cells are unable to store it.

High blood sugar and insulin resistance can result in Type 2 Diabetes over time. While it is certainly true that obesity is not the only reason for diabetes and Type 1 diabetes is genetic, obesity is surely a leading cause of it. Now, diabetes in itself comes with a lot of problems. It is connected with a range of ill effects from heart disease, kidney disease, stroke, and amputation to blindness.

That being said, it is important to note that diabetes carries with it a lot of myths about being a disease of lazy people or that losing weight means diabetes will go away. So while you should stay warned that obesity may lead to diabetes, keeping in mind that it is not the only cause and that obese people may not always have diabetes is highly important.

5. Effects on the Stomach

The health effects of obesity include the stomach and the entire digestive system. Obesity has been linked to an increased risk of gastroesophageal reflux disease (GERD). When stomach acid escapes into the oesophagus, it causes GERD.

Obesity’s impact on the health of the liver is also that it raises the chance of acquiring gallstones. This is the process through which bile accumulates and hardens in the gallbladder. This may necessitate surgery.

Fat can also accumulate around the liver, causing liver damage, scar tissue, and even liver failure.

6. Effects on the Kidney

Obesity and kidney injury are linked by many means which are well recognised. Obesity has been linked to an increase in urine excretion and an increased chance of developing Kidney stones. (2) Obesity’s impact on health shows in renal replacement treatment and kidney transplantation. Physical compression of the kidneys from the stacking up of adipose tissue around the organs stresses the health problems caused by obesity in the development of renal disease.

7. Effects on the Reproductive System

Health effects of obesity include menstruation abnormalities, infertility,  miscarriage, poor pregnancy outcome, reduced foetal well-being, and diabetes mellitus, according to epidemiological studies. Health problems caused by obesity are often linked with an elevated BMI. The introduction of assisted reproduction has highlighted the issues associated with being overweight, and the use of gonadotropins in ovulation induction and in vitro fertilisation is more difficult when the person is overweight. In fact, obesity’s impact on health is so much that losing weight has a significant impact on normalising the menstrual cycle and boosting spontaneous ovulation and conception.

8. Effects on the Muscles

Obesity’s impact on health is perhaps most visible by the effects of obesity on the body. Obesity causes the deterioration of muscle mass. (3) This leads to mobility problems and affects the contraction and relaxation of muscles. The problem is, once the obesity level tips into morbid obesity, the damage done cannot always be undone by simply losing weight.

This is why health problems caused by obesity should be understood to their full extent and steps should be taken to prevent further ill effects of obesity on the body. Effects of obesity on the body affect even those parts of the body that you would think are least important. Even if beauty is not important, keeping your muscles in shape is essential to have better health and fewer complications in the future.

9. Effects on the Bones

Skeletal damages are a part of the health effects of obesity. (3) Obesity may lead to changes in bone-regulating hormones, inflammation and oxidative stress. It leads to a reduction in cells to absorb calcium which leads to the deterioration of bones. What this means is that they are far more likely to get a fracture in a situation where others may have simply gotten a strain or a bruise. It affects bone density negatively and severely affects the health of joints due to an added burden of weight.

10. Effects on the Skin

Obesity greatly affects the barrier and moisturizing functions of the skin. (4) This leads to dryness and roughness of the skin. These effects include skin ulcers, Atopic eczema, skin infections, rashes, excessive stretching, pigmentation, warts and Psoriasis.

The unfortunate reality is that obesity and ageing have similar effects on the body. Simply by gaining weight, your body functions as if it were a much older, aged one. No organ is unaffected by obesity.

At Radiance Hospitals, we care about you. To figure out how to fight this crisis or to help your loved ones do the same, book a consultation with one of our experts and we’ll take it from there. Everything from the right diet, right exercise or anything else- you can leave your worries to us.

Come battle the health effects of obesity with us. And remember: you are never alone.

 

References:

  1. Obesity numbers: https://pubmed.ncbi.nlm.nih.gov › 30641719
  2. Kidney Stone: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8703549/
  3. Muscle damage and bone damage: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385856/
  4. Skin: https://www.dermatologyadvisor.com/home/topics/general-dermatology/effects-of-obesity-on-skin/
Written By : Radiance Hospital
Healthy Eating Habits

There are two types of people on earth, those who ‘ live in order to eat’ and others who ‘ eat in order to live’. The choice of type put the people under the category of a healthy or unhealthy lifestyle and leads them towards either negative or positive consequences, the outcome of the choices they made.

Does ‘healthy eating habits’ really make any difference in our lives?

Let’s go step-by-step to understand the topic of concern affecting one and all, through the importance of food, advantages, and disadvantages of healthy and unhealthy eating habits respectively.

Why does human being require to eat food?

The human body requires energy to perform all the basic functions of the body like; breathing, digesting food, keeping it warm, helping repair the body, inducing growth and maintaining a healthy immune system. The energy substances are already there in the form of nutrients in a variety of food. A calorie is a basic unit of energy that we get from the food we eat. In other words, you can say that calorie is a fuel which is stored and burnt by our body as per requirement or habit we have cultivated.

Disadvantages of unhealthy eating habits

  • Following unhealthy habits like; eating junk food regularly leads to the risks of obesity, Cardiovascular disease, Type 2 diabetes, liver disease and certain types of cancers too!
  • Poor diet habits can compromise the capacity to work and gradually develop tiredness and stress which contribute further to the risk of being overweight, high blood pressure, tooth decay, and some other illnesses.
  • Processed or packed foods which are frozen or canned contain much extra sugar, salt, oil, calories and preservatives which increases the food’s shelf life but collectively all these increases the risks of hypertension, high sugar levels, heart disease etc.

Advantages of healthy eating habits

  • By following healthy eating habits, The first advantage you can see is lowering the risk of heart diseases.
  • It will help you to boost your mood and reduce the stress levels, and also will help you to perform all daily physical activities well.
  • Food with good nutrition combined with physical activity will help you to lead a healthy weight and lifestyle and reduces the risk of chronic diseases like cancer.
  • Diets rich in fibre such as vegetables and fruits may reduce the risk of obesity, health problems and type 2 diabetes.
  • Healthy eating habits, overall, helps you gain the benefit of weight loss, stroke prevention, building better mood, efficiency, and better memory.

So by this time, you understood the importance of healthy eating habits type of food intake and the disadvantages of unhealthy food habits. Sometimes even unconsciously you follow such unhealthy habits under certain circumstances.

Environment or conditions that foster unhealthy eating habits, you need to avoid

  • In a corporate culture or such meetings, people never pay attention or are not aware of which types of low fibre calories or bad fat foods they consume. Even during the functions or party, people over tend to overlook the amount of food they consume.
  • People working late night, the majority of times fall into the habit of nighttime noshing, the habit of eating late night just to keep them awake. This habit contributes to more weight gain significantly.
  • Working mothers, sometimes in the absence of time, often send their children to school with junk foods like salty potato chips, bread or sandwiches, cookies or fruit juices available as tetra packs.
  • Generally, the people or children who work continuously on computers, watching TV or playing a video game, they often follow the habit of mindless snacking or consuming food more, which results in weight gain very easily.
  • People who are always in rush hours conditions are used to finish their breakfast, lunch or dinner in hardly 10 or 15 minutes. This habit doesn’t allow your brain to signal that you are full and you gradually, following such habits, gain more weight.
  • Extreme emotions whether good or bad and in stressed out conditions, people eat more and over the period, gain more weight unconsciously.

Steps to healthy eating habits

  • First, you need to understand, how much calories your body needs to perform basic metabolic functions and daily physical activities using online calorie calculators.
  • You need to understand and know the type of food and how many calories per gram, it contains.
  • Apart from Calorie concern, it would help if you even focused on the portion control and choosing nutrient-rich foods which are of prime importance. Your food should be the mixture of carbohydrates, protein, fat, minerals and vitamins. You need to choose the portion very wisely and as per your body’s essential requirement only.
  • Have the habit of keeping more fruits, low-fat dairy products, fresh vegetables, whole-grain foods in your diet plan.
  • Cultivate the habit of having home-made food at home or work.
  • Don’t skip or delay your meals, as later on you will end up eating too much or choosing an unhealthy snack.
  • Take a small plate and serving in the beginning, chew your food well; this time, consuming process will help you eat the right amount of food your body requires.
  • Drink water instead of high-sugar drinks.
  • Resins or fibre-rich foods will help you feel full and achieve satiety value so you would eat less and consume fewer calories.

These are the few points or steps you can follow to plan out your balanced diet, however, if you are still not sure about this calculations and pattern of developing a healthy eating habit, consult a good dietician. If you are really over-weight and failed to follow healthy habits or not succeeded in stopping the weight gain with related health issues, you should consult a good obesity expert.

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