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Pain Relief With Needles

Acupuncture is a key component of traditional Chinese medicine but the importance of acupuncture in alternative medicine also cannot be ignored. The technique requires needles to be inserted in the skin to provide pain relief. The needles are usually made of stainless steel, to avoid rust and infections. This form of alternative medicine is mainly used to provide pain relief to cancer patients but due to conflicting results from studies conducted, the effectiveness of acupuncture is in question.

It was a very important part of Chinese medicine and is estimated to have originated as early as loo BCE. The early Chinese believed that a life force known as Vi’flowed from all the important organs of the human body and the manipulation of this said life force, was the primary basis of acupuncture.

It was believed that certain pressure points which existed in the body being affected by wind, cold and damp was the main cause of diseases. Modern medicine has disproved the existence of the patterns of energy ‘01, ‘therefore, bringing into question, the effectiveness of acupuncture.

Modem acupuncture has let go of the idea of ‘0i’and other unscientific explanations that were part of explaining how it works. The theory today, remains that acupuncture helps release the body of endorphins and has a very positive affect in reducing pain. There is also an idea that acupuncture needles work as conduits for electricity in electro-acupuncture and relieve the body of any burden. Right now, these are the standing explanations for how acupuncture works, as both these theories have not been debunked.

Acupuncture has quickly evolved over the years to become the most commonly used alternative form of medicine in the world, despite the lack of scientific backing for its effectiveness. The reason for the popularity of acupuncture is simply that it can be effective sometimes, with tangible results and at the same time is a very attractive alternative. Nevertheless, it must be acknowledged that acupuncture as a medicinal alternative can cause physical issues if it is practiced without proper training.

Fatness To Fitness Is The Key

Jean Kerr, an Irish-American author once said, “I’m tired of all this nonsense about beauty being skin deep. That’s deep enough. What do you want, adorable pancreas?” I beg to disagree with this statement of Kerr and prefer to look ‘deeper.’ I would much rather have adorable pancreas and an adorable kidney and liver than adorable skin’ And the key to adorable kidneys is fitness and exercise.

I could write a book on the various excuses people give to avoid exercise and the title of that book would be l don’t have the time.’ Since we all have the same 24 hours in a day, I cannot buy this excuse and nor could British Statesman, Edward Stanley who said, “Those who cannot find time for exercise will sooner or later have to find time for illness.”

Exercise Improves Kidney Health

Cardiovascular disease (diseases of the heart and blood vessels that supply vital organs like brain, kidneys, liver, and lungs) is by far, the number one killer in the developed world. Obesity, diabetes, high blood pressure and kidney disease are the most important risk factors for developing cardiovascular disease.

Obesity has become a global epidemic. Modern lifestyles, labour-saving technologies, abundance of food and general prosperity lead to over-consumption and under-expenditure of energy. Less than 100 kcal/day gap in the balance of energy consumption and expenditure can lead to gradual but steady weight gain.

Obesity worsens diabetes and blood pressure and leads to damage of blood vessels by deposition of cholesterol and triglycerides within them. Fat also directly injures the lining of blood vessels (called endothelium) and directly causes injury to the functional unit of the kidney called the glomerulus.

Nowadays, fat is considered an endocrine organ which produces harmful hormones. Shockingly, obesity in pregnancy has been linked to the development of diabetes and high blood pressure in the offspring when they reach adulthood. Hence, we owe it not only to us but to our children as well to control obesity.

All over the world, diabetes and high blood pressure are the commonest causes of kidney disease and kidney failure. Several studies have shown that obesity not only causes kidney disease but also accelerates existing kidney disease. To protect the kidneys, the unholy trio of diabetes, high blood pressure and obesity need to be kept at bay. And research has conclusively shown that exercise is the most efficient way to do this.

Regular exercise protects normal individuals as well as diabetics and individuals with high blood pressure from kidney disease. Among those with established kidney disease, regular exercise slows down the progression and limits the damage caused by kidney dysfunction.

Some Of The Many Benefits Of Exercise

• Weight Reduction: If you look good you feel good and ¡t you feel good you look good.
• Feeling Of Well-Being: Release of happy hormones like endorphins and enkephalins.
• Blood Pressure Reduction: 10 to 20 mmHg reduction with exercise and weight loss.
• Reduction In Risk Of Diabetes: In non-diabetics and better blood sugar control in diabetics.
• Improvement In Muscle Strength: Improved physical function and bone strength.
• Reduction In Anxiety: Depression and better sleep.
• Reduction In Risk Of Falls: By improving muscle strength and function.
• Lowering levels of triglycerides and LDL cholesterol (‘bad’ cholesterol).
• Raising levels of HDL cholesterol (‘good cholesterol).

A Lifetime Commitment

Recommendations are to exercise for at least 150 minutes per week at moderate intensity. The operative word here is ‘at least’ and there is nothing magical about 150 minutes. If one feels okay, the duration can definitely be extended to 200 or 300 minutes per week. The common mistake made by most novices is to target tour to five days of exercise per week. We all know that with our busy schedules this target invariably reduces to three to four days per week. The trick is to aim for six to seven days per week and this would translate to 25 days a month or 300 days in a year. Remember, exercise and fitness is a lifetime commitment.

Recommended Exercises

There is a lot of confusion about the type and intensity of exercise that is recommended and when one should stop or avoid exercise. Ideally, it should be a combination of aerobic or endurance (like running. swimming, cycling, etc.) resistance or strength (like weight lifting) and flexibility (like yoga or stretching).

A five to ten minutes warm up session is mandatory at the start. This should be followed by aerobic exercise and finally strength training with two to three sets of 12 to 15 repetitions. A five minutes warm down should be done to wind up the session. It needs to be noted that spot’ reduction does not work, so doing thousands of abdominal crunches to get that six-pack abdomen is useless!

Appropriate Intensity

The appropriate intensity of exercise is something that confuses a lot of people because fitness levels and physical capacities are so different. However, the following guidelines are useful:

• Breathing should not be so hard that you cannot speak at all.
• One should feel completely normal one hour post exercise.
• Muscle soreness is fine, provided it does not prevent you from exercising the next day.

Exercise is recommended for healthy individuals as well as people with kidney disease. This includes dialysis patients or post kidney transplant patients. However you must stop exercising if the following occurs:

• Feeling of extreme exhaustion
• Feeling breathless
• Have chest pain
• Feel irregular rapid heartbeats or palpitations.
• Feel nauseous and sick
• Get frequent leg cramps
• Running a temperature
• Have bone or joint problems that get worse with exercise.
• Feel dizzy or light-headed
• Eaten too much in the last two hours

The benefits of fitness and exercise on cardiac function, diabetes. blood pressure, brain function and cancers have been well established. What is not so well-known is the benefit of fitness on kidney health. li you want to protect your kidneys, you need to move from fatness to fitness at the earliest!

Boost Your Brain Power

The brain serves many important functions, such as memory, language, calculation, arithmetic, judgment and reasoning, music and artistic skills and so on. Therefore, the brain is, undoubtedly, the most important organ of the body. It is the brain that differentiates human beings from animals, makes them superior and most powerful of all. Also, among human beings, people with superior brains perform better and excel in their lives. So, it would be most useful to boost brain power, if possible. Here, we discuss simple methods that can help improve brain power.

Unchangeable Factors

Genes
Many brain functions such as memory and intelligence depend on genes of parents that are passed on to children. Obviously, these cannot be changed. So, parents with superior brains are likely to have children with superior brains, with better memory and intelligence.

Age
Most brain functions deteriorate with age. Therefore, one should try to do most of the things at an earlier age, taking advantage of the best condition of the brain. However, with more experience and at an older age, certain tasks can be done better.

Modifiable Factors

Brain Workouts
It is important to keep the brain engaged in some fruitful activities, as much as possible. Activities such as crossword puzzles and Sudoku are very important ways to boost brain power. Also, learning a new hobby at a later age would improve brain power. One can even learn to play a musical instrument or a new game in their 40s or 50s. Creative work such as writing, reading, painting or playing instruments are very healthy activities to boost brain function. On the other hand, watching TV, sitting idle. etc. are not good for the brain.

Foods That Boost Brain Power

Wholegrains – The brain needs energy in the form of glucose to function and this is provided by wholegrains, such as wheat, brown pasta, etc. A steady supply of glucose improves concentration and focus.

Fish – Fish is a rich source of omega 3 fatty acids. Regular consumption of fish like salmon, mackerel, and sardines decreases the risk of Alzheimer’s disease and memory loss.

Tomatoes – These are rich in lycopene which is an antioxidant that protects from free radical damage, reducing the risk of Alzheimer’s disease.

Blueberries – Regular consumption of blueberries has shown to improve or delay memory loss.

Pumpkin seeds – These seeds are rich in zinc, which can enhance memory and thinking skills.

Broccoli – This vegetable is rich in vitamin K which enhances cognitive skills and improves brainpower.

AmIa, Oranges And Ber – These fruits are rich in vitamin C, known to increase mental agility.

Nuts, Green vegetables, Olives – Rich in vitamin E, these foods can prevent cognitive decline, especially in the elderly.

Vitamin B Supplements Such As Folic Acid, B 12 And Pyridoxine – They reduce the levels of serum homocysteine. High homocysteine levels may increase the risk of brain strokes, so regular intake of B vitamins may reduce the risk of brain strokes (an important cause of cognitive decline).

Exercises improve the brain’s ability to repair any damage, or prevent cognitive decline

Other Methods To Increase Brainpower

Meditation – The brain is constantly working. So, meditation where the brain can be trained to be completely at rest is very important, as ¡t can recharge the brain and make it ready for other challenges.

Yoga – Practicing yoga regularly can also help improve brainpower.

Changing Routine – Doing the same things daily, day after day. makes our life easy. However, challenging the brain by changing the routine, such as taking a new route to office, taking public transport, using the left hand for brushing. etc. really helps the brain get sharper.

Becoming Social – Mixing with friends and society is good for the brain, rather than being aloof and lonely.

Outdoor Activities – Activities like camping. picnics, trekking etc. are fun as well as helpful for improving brain power.

Physical Workouts

Physical exercises are not only useful for building muscle, but also to improve brain function. Aerobic exercises such as walking. running, swimming and cycling lead to release of feel good hormones such as dopamine, norepinephrine, and serotonin. These hormones act as antidepressants and also improve functioning of the hippocampus. Exercises also help the brain plasticity, which improves the brain’s ability to repair any damage, or prevent cognitive decline. New connections in the brain are more easily formed in people who exercise regularly. Though exercising for long will be beneficial, as little as even 20-30 minutes of aerobic exercises may prevent or delay cognitive decline.

Weight Training And The Heart

Traditionally heart patients are strictly advised against indulging in any weight lifting exercises due to the added stress it can cause to the heart. However, research shows that this is not entirely true. Patients suffering from angina, uncontrolled blood pressure, severe pulmonary hypertension and congestive heart failure are often refrained from lifting weights. However, when they practice using light weights, it can benefit patients with stable coronary disease. The positives of weight training include increased muscle strength, bone density, insulin sensitivity, and endurance.

However, it is extremely crucial that all heart patients consult their cardiologists before taking up weight training, as it affects each patient differently. It is also important to decide on which exercises to do, intensity and duration beforehand in consultation with the doctor and trainer. Also, weight training exercises must always be performed under the supervision of an experienced trainer who has prior experience in dealing with heart patients.

The Heart And Exercises

For those with a history of any heart ailment, like a weak heart or having suffered from a heart attack, aerobic exercises are the safest. Research indicates that an ongoing exercise routine (over 150 minutes a week) improves the functioning of the heart, expedites the recovery process and even reverses heart conditions in some cases. An ideal exercise regime should consist of a mix of aerobic (cardio) exercises, stretching and weight training. This will help burn calories, lower blood pressure, reduce bad cholesterol and boost good cholesterol.

Aerobic exercises denote low to high-intensity physical exercise that depends primarily on the aerobic energy-generating process. Medium to long distance running, jogging. brisk walking, swimming, and cycling are some of the exercises recommended for good heart health, but do not push yourself too hard. Pro-exercise warmups and post-exercise cool down routines are extremely important. Stretching can improve the body’s flexibility and also regulate blood flow.

Weight Lifting And Heart Health

• Weight training involves exercises in which one has to lift weights. If done correctly, ¡t helps widen blood vessels and lower arterial stiffness. Both these factors are key contributors to good heart health.
• Weight lifting should always be done in combination with aerobic exercises and not more than two-three times a week as over indulgence can cause injury. The amount of weight that one can lift depends on age, gender, physical condition and the cardiac function of the person. It also depends on the type of exercise being done
• It is imperative for pre-diagnosed heart patients to consult their cardiologist before engaging in any sort of weight training exercises.

Exercising should make you feel wonderful and not stressed out. Add variety to your regime to make it more enjoyable. Make exercising an integral part of your life and help your heart stay fit and healthy.

Precautions While Exercising

• Stop exercising if there is shortness of breath. Consult a doctor to discuss the symptoms. It the problem persists, the doctor might make changes in your diet and medication.
• Do not exercise if you have been recently unwell. It is important to wait for a few days for the symptoms to disappear.
• Stop exercising it the heartbeat ¡s irregular or there are palpitations. Rest and check your pulse after 15 minutes. If it’s more than 120 beats per minute at rest, consult your doctor immediately.
• Do not ignore any pain you feel while exercising. If you have pain in the chest or anywhere else in the body, discontinue exercising. Performing an activity while in pain causes damage to the joints.
• Watch out for chest pain, dizziness, weakness, pressure or pain in your neck, jaw, arm or shoulder. If you experience any of the above, stop exercising and rest.
• Never opt to engage in strenuous exercises such as running a marathon without prior training.
• Do not exercise for at least an hour after eating.
• Maintain a steady pace whether you are doing aerobic exercises or weight lifting.
• Always workout at a moderate consistent speed especially when lifting weights.
• Breathe while exercising. Exhale when you are lifting weights and inhale when you some back to the starting position.
• If you are healthy, start with 12 repetitions of each exercise and if you are afflicted with a condition, use lighter weights and do as many as 15 repetitions of each set.

10 Power Foods For Strength and Stamina

Physical strength is much more than being able to run long distances or lift heavy weights in a gym. Being physically fit isn’t only about being able to carry out our daily activities with ease and vigour. Physical strength, according to sports nutrition is considered to be a cumulative effect of components such as cardio respiratory endurance, muscular strength, body composition, balance, agility, and flexibility or in other words, a state of general health and wellbeing.

We often use the terms strength, endurance, and stamina interchangeably during fitness programs, but each of these attributes are distinct concepts that define and measure our physical strength. While muscular strength refers to the maximum amount of force our muscles can exert during a short period of physical activity (achieved through resistance training) muscular endurance or stamina is related to our ability to perform repeated muscular activities for an extended duration (marathon, cycling or long cardio sessions).

The key to becoming stronger, fitter and healthier is to adapt exercise regimes according to your specific fitness goals and to adopt a sound nutrition plan that fuels the body optimally, builds and repairs muscles and also improves workout performance.

The Role Of Diet

Whether the aim is to build six packs, improve energy levels, or train better, the power of nutrition cannot be trivialized. Both training and nutrition work synergistically to ensure that tat loss is achieved and muscular strength is enhanced. The rule is simple. Fuel the body with the right kind and amount of foods at regular intervals.

Include high quality lean protein sources such as whey, egg, meat, soy and milk throughout the day, with extra doses during breakfast and after training sessions to build muscle mass. Add a consistent supply of slow acting good carbs to avoid sudden spikes in glucose levels and consume adequate amounts of essential fatty acids to boost stamina and speed up post workout recovery.

Foods For Fitness

Instead of relying on expensive supplements, try to get the majority of strength building nutrients from these power foods that provide a well rounded package of proteins, carbs, fibre, vitamins, and minerals.

Eggs
Loaded with nine essential amino acids, vitamin D and B 12, iron and choline, eggs are easily the number one power food. If you are watching your cholesterol intake, eat only egg whites. otherwise enjoy whole eggs as long as you are not overdoing it. Team boiled, poached or scrambled eggs with whole wheat breads or oatmeal and sautéed carrots and peas as sides to add more power to the dish.

Bananas
Opt for energy dense bananas to fight fatigue and replenish potassium stores that the body needs but loses during intense physical activities.

Green Tea
Besides antioxidants, green tea contains an amino acid called L theanine that keeps the mind focused and provides protection against muscle damage.

Sweet potatoes
The starchy nutrient dense goodness of sweet potatoes makes them excellent post workout snack options. The complex carbs spruce up energy levels. vitamin A. C and iron boost immunity and oxygen carrying capacity of blood. potassium helps maintain electrolyte balance and magnesium relaxes muscular contractions.

Broccoli
High in folic aad, calcium, iron and vitamin K, green veggies such as broccoli and spinach are the new superheroes for better muscle power and stronger bones.

Cottage Cheese
A mere 100 grams of low fat cottage cheese or paneer packs a whopping 12 grams of protein, only 103 calories and less than two grams of fat. Pair them with crackers, add to salads and wraps or simply enjoy them plain with salt and pepper.

Mackerel
Consume fresh saltwater fish like salmon, mackerel. pomfret and tuna for their excellent protein profile and heart healthy omega 3 fatty acids that help reduce muscle soreness and pain.

Berries
Antioxidants are crucial to tight oxidative stress caused by tree radicals released during aerobic and strength building exercises. Just a handful of berries can arm our body with vitamins (A and C), minerals such as manganese and copper and a range of phytochemicals help keep us alert and energized and also ward off muscle damage, heart diseases and cancer.

Quinoa
Quinoa is a power packed protein and carbohydrate combo that replenishes glycogen stores and also builds muscle power and stamina.

Mixed Nuts
Source of calories, proteins, mono unsaturated fats, vitamin E, zinc, magnesium and fibre, nuts are a great choice for building strength and endurance. Prepare a homemade mix with almonds, walnuts, peanuts, raisins and dates and grab a handful in between meals or an hour before workouts to render that extra edge to your fitness routine.

Ageism And Elderhood

“What we need is a radical reinterpretation of longevity that makes elders (and their needs) central to our collective pursuit of happiness and well-being”

Why don’t we celebrate old age joyously. embrace it and rejoice in it, like we celebrate youth? Ageing is as inevitable as wrinkles and death is a feature inbuilt in the design of all living things from microscopic organisms to plants, animals and human beings. So what is the point of denial? Why is there a proliferation of anti-ageing products? Emphasis on smooth skin and youthful qualities are giving impetus to this industry, projected to being worth 191.7 million dollars by 2019.

The Rise Of The Elderly The human life cycle is incomplete without experiencing the fourth stage of life called elderhood, after the end of adulthood. A champion for the cause of elderhood, Dr William Thomas says. “People of all ages will live better lives when we succeed in bringing elders back to the heart of our society.” His book ‘What are Old People For? ’focuses on how intergenerational connectedness gives meaning to living for all age groups. The all-pervading presence of people aged 65 and above is larger now, compared to any point in history and gives society a resource never seen before!

We see millions of experienced, wise, patient older citizens in good financial standing and excellent health than of the elderly from the previous generation. Quoting some statistical data from the United States, we see that half of every dollar spent is by a person older than 50 years of age.

The Ageism Problem

In 1968, Dr Robert Butler coined the word ‘ageism’ which has become the third ‘ism’ after racism and sexism. Ageism hurts society as a whole. It is visible in all aspects of society. Portrayals of incompetent older people in the media, phrases like the ‘grey tsunami’forecasting dire economic consequences due to aging, lack of gainful employment for older adults and the dismissal by professionals of the health care concerns of older adults as being attributed to age are just a few. Ageism is creeping into all aspects of society; even the 2016 US presidential race is not above it. Hilary Clinton’s candidature is being questioned as she turns 69 on Election Day next year.

Unfavourable Comparisons

For successful ageing to flourish, we need to combat ageism in workplace structures, policies and beliefs, discourage research that glorifies youth and conflates normal ageing with disease. Why are only the young considered as prototypical humans when the fastest growing segment is in the age group of 65 and older? Why not include older people in research on physical health, biological functioning and human behaviour? Older people are portrayed as needy and frail, with an over exaggeration of cognitive decline associated with normal ageing. However, research shows that our brain is constantly evolving and that an elder uses both sides of the brain, thus using the full spectrum of the brain power in decision making.

Research shows that our brain is constantly evolving and that an elder uses both sides of the brain, thus using the full spectrum of the brain power in decision making

Change In Perception Required

Ageing is seen as a stand-alone phenomenon happening to individuals, but this is a universal phenomenon. A focus on gerontology, trained geriatricians and enhancement of features that lead to high level functioning very late in life and getting these within the reach of the older population is the need of the hour. Longevity is here to stay, so we must work towards ending ageism.

Discriminatory social structures and erroneous beliefs attempt to shape our ageing. Let us tackle ageism with fervour. If marriage equality is worth a mention why not age equality? Death is associated with ageing and research shows that the elderly are not afraid of dying. People are happiest at the beginning and at the end of their lives (Blanchflower and Oswald 2008, Yang, 2008) age bestows more on an individual than it takes away. Once we are at peace with this, we will be able to tackle prejudices that go with age like, ‘wrinkles are ugly’ or even the linking of incompetence with old age.