Deit Chart for Weight Loss

NOTES:

•         Include liberal amount of fruits and fruit juices (without sugar) daily
•          Include low sugar fruits like green apple, red apple, guava, orange, mussambi, Chiquita (green) mostly in your diet. Other fruit juices can also be included.
•          Include 1 glass of grape fruit juice daily before breakfast, lunch and dinner.
•          Make a note to avoid sugars from your hot and cold beverages.
•           Can have small fish in curry form 3-4 times a week. Include more of salmon, tuna and mackerel.
•          Can include skinless chicken in grilled form or in curry form 2 days a week
•          Indulge in 45 minutes of daily exercise everyday.

Healthy Living Pyramid

Basics Behind Physiotherapy

Physiotherapy can help restore normal function in your body when you are experiencing pain or illness. A physiotherapist is capable of helping a patient with problems regarding bones, the heart and lungs, neurological conditions and old age. Physiotherapists are specially trained to help diagnose problems and devise plans for treatment that include movement, massage, manipulation, and support for chronic conditions. This type of healthcare professional is often found working in hospitals, clinics and private practices. A physiotherapist is a holistic practitioner, meaning that he or she looks at an individual’s lifestyle, as well as his or her presenting issues, when meeting for a consultation.

It is first necessary to set up a consultation with a physio when seeking treatment. He or she will look at your medical history, presenting symptoms, lifestyle choices and general level of wellness before diagnosing your condition. At this point, the physiotherapist will help come up with a plan for treatment of your symptoms. You can expect to have a full review of all of these factors before the physio will develop a plan. The plan can include things that are done within the office, such as massage, as well as things that you can do outside of the office to help your condition.

Common treatment practices for therapists include manipulation of the body, which means rearranging the soft tissues through chiropractic techniques and massage. This is done within the office and can have an impact on headaches, neck and back pain, and relaxation. Movement is also widely used, which can mean setting up an exercise program for you that will slowly help to change your symptoms. If you recently had a heart attack, a physio can show you proper exercises to perform to help your heart become healthy once again. This is also used for joint and bone problems that can occur throughout your life due to various factors including old age.

Energy therapy is another treatment utilized to help you heal. Energy therapy is a way of transferring small amounts of electric energy into your body to stimulate areas that are causing problems. This is also done with lasers and sound waves. This is performed by physios who have been specially trained in this area of treatment, and can help with a multitude of symptoms from nerve pain to muscle spasms. Hydrotherapy involves the use of water for its healing properties, and can include soaking in hot water-filled tubs that can ease tension and help sore muscles.

Since physiotherapy is a holistic type of healthcare, the practitioner will look at your lifestyle and wellness practices in order to help you with your issues. You might be experiencing pain due to something that you do every day, such as carrying items incorrectly. It is also possible to injure yourself through everyday exercise or tension. A helpful practitioner will show you the correct way to do these things so that you do not injure yourself in the process, and teach you relaxation techniques that you can use at home.

DIETICIAN OFFER

Diet and Exercise

How can you lose weight? With diet and exercise. The key to successful weight loss is developing healthy diet and exercise habits. You may not like those words — diet and exercise. Don't get hung up on the words. Diet just means eating healthy, lower calorie meals. Exercise means being more active.

Although people often focus on diet when they're trying to lose weight, being active also is an essential component of a weight-loss program. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in with food you eat.

Cleaning the house, making the bed, shopping, mowing and gardening are all forms of physical activity. Exercise, on the other hand, is a structured and repetitive form of physical activity that you do on a regular basis.

Whatever activity you choose, do it regularly. Aim for at least 150 minutes a week of moderate physical activity or 75 minutes a week of vigorous aerobic activity — preferably spread throughout the week. Keep in mind that you may need more physical activity to lose weight.

SOUNDARYA BEAUTIFUL RESULTS

SOUNDARYA SKIN TREATMENT

SOUNDARYA AESTHETIC AND WELLNESS TREATMENT OFFER

Benefits of Ultrasound

The main benefit of ultrasound is that it does not use radiation, which makes it safer to use in general. Ultrasound is particularly useful in pregnant women to image the fetus, as well as in newborns who are still undergoing tissue development which may be susceptible to radation.

Another major benefit of ultrasound is portability. Although the machines are expensive, they can be wheeled around on a cart, which makes it easy to do bedside imaging or imaging on critical patients who cannot be moved easily. Furthermore, this reduces expense as a dedicated ultrasound facility is not necessarily needed.

TO USE EAR DROPS PROPERLY

Ear drops are a sterile solution or suspension of medicine. They are administered into the ear to produce a local effect directly on the outer ear canal.

How to use your ear drops

1. If your ear drops are a cloudy-white suspension, the label will remind you to shake the bottle before using the drops.
2. Wash your hands.
3. Sit in front of a mirror so you can see what you are doing.
4. Take the lid off the bottle.
5. Tip your head to one side or lie on your side so that the affected ear is facing upwards.
6. Gently pull the ear lobe away from your neck.
7. Hold the bottle or dropper over the ear opening and gently squeeze the correct number of prescribed drops into your ear.
8. Keep your head tipped or stay lying on your side for a few minutes to let the drops spread into the ear canal.
9. Wipe away any excess liquid with a clean tissue.
10. Repeat this procedure for the other ear if your doctor or pharmacist has advised you to do this.
11. Replace the lid on the bottle.
12. Take care not to touch the tip of the bottle or dropper with your fingers. If the dropper is separate don’t put it down on any surface.

Other useful advice

• You may find it easier for someone else to put your ear drops in for you.
• Try not to get water in your ear while you are using your ear drops. Take care when showering and washing your hair. You shouldn’t go swimming until your course of treatment is completed.
• Do not share ear drops with other people.
• EXPIRY: never use your ear drops after the expiry date as they may be contaminated with dirt or bacteria. Ear drops should be thrown away four weeks after opening. Follow the printed instructions given with your drops. Write the date you open your ear drops on the bottle so you know when to throw them away.
• Certain ear drops must not be used if your eardrum is, or may be, perforated. Inform your doctor or pharmacist if this is the case.
• Always use the drops according to the printed label or as instructed by your doctor or pharmacist.
• Inform your doctor or pharmacist if you accidentally use more than you were supposed to.
• Once you have finished the treatment course, carefully dispose of any leftover drops, or return them to your pharmacist for disposal.
• Ear drops should only be used in the ears and must not to be taken by mouth.
• Always keep medicines out of the reach of children.

Hope this helps!

Is Middle East Climate Can Damage your Skin?

Middle Eastern and Arab skin is known to be darker in pigmentation, which makes it more susceptible to skin color changes after undergoing light-based dermatological procedures. The warmer climate in the Middle East automatically creates the need for constant hydration and sun protection. Therefore, as a result of direct sun exposure and less water intake, individuals may suffer from darker skin patches, skin damage, wrinkles and other dermatological disturbances caused by the surrounding environment.

The most common complaints resulting from Middle Eastern patients are skin hyper or hypo-pigmentation, Hirsutism, and Hypertricosis.

Hirsutism is the growth of excessive hair in unusual areas in women, associated with male hair growth patterns such as on the face, chest and back. These attributes are found in women who have polycystic ovarian syndrome which is hereditary, congenital adrenal hyperplasia or are of Middle Eastern and South Asian ancestry. Hypertricosis on the other hand is also characterised by excessive hair growth on men and women and its ability to be passed down genetically, however it is more aggressive in nature and is also referred to as Ambras Syndrome.

The most common dermatological treatments performed on Middle Eastern and Arab patients is chemical peels, laser assisted hair reduction, laser rejuvenation for acne scars and microdermabrasion. Additionally it is very important that patients select dermatologists or professional skin practitioners that are qualified with an excellent track record to avoid malpractice and unwanted consequences.

Please call for an enquiry/appointment: 055 9613688

Foot problems

The heel is a padded cushion of fatty tissue around the heel bone (the calcaneus) that holds its shape despite the pressure of body weight and movement. It serves to protect the structures of the foot, including the calcaneus, muscles and ligaments. Heel pain is a very common foot complaint. 

Some groups are at increased risk of heel pain
Anyone can suffer from heel pain, but certain groups seem to be at increased risk, including:

• Middle-aged men and women
• Physically active people
• People who are overweight or obese
• People who are on their feet for long periods of time
• Children aged between eight and 13 years (particularly boys)
• Women during pregnancy.

Causes of heel pain
Some of the many causes of heel pain can include:

• Abnormal walking style (gait), such as rolling the feet inwards
• Obesity
• Ill-fitting shoes
• Standing, running or jumping on hard surfaces
• Injury to the heel, such as stress fractures
• Bursitis (inflammation of a bursa – bursae are small sacs that contain fluid to lubricate moving parts, such as joints and muscles)
• Neuroma (nerve enlargement)
• Certain disorders, including diabetes and arthritis.

Complications of heel pain
Complications of heel pain can include:

• Plantar fasciitis
• Heel spur.

Plantar fasciitis
The plantar fascia is a band of connective tissue that runs along the sole from the heel to the ball of the foot. One of its main roles is to keep the bones and joints in position. Bruising or overstretching this ligament can cause inflammation and heel pain. A common cause is flat feet, because the ligament is forced to overstretch as the foot spreads out and the arch flattens. The pain may be worse first thing in the morning or after rest.

In many cases, plantar fasciitis is associated with heel spur. The plantar fascia tears and bleeds at the heel and, over time, these injuries calcify and form a bony growth.

Heel spur
An abnormal walking style, such as rolling the feet inwards, can place extra strain on the plantar fascia. Chronic inflammation may develop and, over time, lead to a bony growth or spur. The spur can only be seen on x-ray, but its presence is often flagged by a tender patch at the heel on the sole of the foot.

You may have heel spurs without realising it. The spur itself does not cause the pain, but pain may be associated with inflammation in the area.

Sever’s disease
Sever’s disease is the most common cause of heel pain in children aged eight to 16. Sever’s disease results from stress placed on the growth plate of the heel bone. An excessive amount of running or jumping causes inflammation to the growth plate, which results in pain. Rest, ice, stretching of the calf muscle and heel lifts are usually prescribed.

Diagnosis of heel pain
Depending on the condition, the cause of heel pain is diagnosed using a number of tests, including:

• Medical history
• Physical examination, including examination of joints and muscles of the foot and leg
• X-rays.
• Treatment for heel pain
• Depending on the underlying cause, treatment can include:
• Rest from activities that stress the heel (such as running and jumping)
• Ice packs
• Regular foot massage, concentrating on the arch of the foot
• Professional strapping
• A splint worn at night
• Flexibility exercises
• Ultrasound therapy
• Anti-inflammatory medicine (topical or oral)
• Checking your posture and walking style, to correct imbalances and gait abnormalities that may contribute to the pain
• Shoe inserts (orthoses) to help support the foot
• In some cases, surgery may be recommended to treat conditions including neuroma, bursitis and heel spurs.

Prevention of heel pain
You can reduce the risk of heel pain in many ways, including:

• Wear shoes that fit you properly with a firm fastening, such as laces.
• Choose shoes with shock-absorbent soles and supportive heels.
• Repair or throw out any shoes that have worn heels.
• Always warm up and cool down when exercising or playing sport – include plenty of slow, sustained stretches.
• If necessary, your podiatrist will show you how to tape or strap your feet to help support the muscles and ligaments.
• Shoe inserts (orthoses) professionally fitted by your podiatrist can help support your feet in the long term.

Things to remember
The heel is a padded cushion of fatty tissue that holds its shape despite the pressure of body weight and movement.
Common causes of heel pain include obesity, ill-fitting shoes, running and jumping on hard surfaces, abnormal walking style, injuries and certain diseases.
Plantar fasciitis is inflammation of the ligament that runs the length of the foot, commonly caused by overstretching. It results in pain under the heel, particularly after rest.
A heel spur is a bony growth that is not usually painful to the touch.
Sever’s disease is caused by stress on the growth plate in the heel bone.

Foods of Winter Season

• High protein, adequate fat, less carbohydrate.
• More solids- delayed digestible for sustained release of calories.
• Less fluids other than water, least semi-solids.

Food capable of producing warm effect.

More non-vegetarian food. During summer, as the day time is longer, stomach should not be empty, therefore, three or four helping of semi-solids/fluids/fruits is very helpful. During winter, as the night time is longer, stomach should be kept full in night with such solids which are easily digestible and of high caloric value. As per Ayurveda, during night and early morning(pre-dawn) vat is high, and during day pit is increased and from evening to early night cough rises. Therefore, in the morning vatic food, in the day pittaj food and in the evening kaphaj food should be avoided. Water should be consumed at room temperature during summer and rainy seasons. During winter, water should preferably be kept at luke warm temperature all the time. Whatever the season, hot beverages having caffein should be avoided in the evening.

Hand Washing Techniques & Importances

It takes at least fifteen seconds to wash your hands properly – this is about how long it takes to sing ‘Happy Birthday to You’ twice through!

Encourage children to wash their hands by showing them how to do it, and by setting them a good example.

How to wash your hands:

1. Wet hands with water
2. Apply enough soap and handwash to cover all hand surfaces
3. Rub hands palm to palm
4. Right palm over the other hand with interlaced fingers and vice versa
5. Palm to palm with fingers interlaced
6. Backs of fingers to opposing palms with fingers interlocked
7. Rotational rubbing of left thumb clasped in right palm and vice versa
8. Rotational rubbing, backwards and forwards with clasped fingers of right hand in left palm and vice versa
9. Rince hands with water
10. Dry thoroughly with towel. Duration of procedure: At least 15 seconds

Importance of Handwashing and Hand Hygiene

Facts about hand hygiene and washing hands

1. Sickness absence costs employers £495 a year in direct costs for every worker employed. Indirect costs are probably considerably more (CBI 2005 statistics)
2. Norovirus – a common form of sickness and diarrhoea can result in individuals being off work for up to four days
3. Handwashing is the best way to avoid colds, flu and other viruses (Professor John Oxford, of London’s Queen Mary’s School of Medicine, and various others)
4. Up to half of all men and a quarter of women fail to wash their hands after they’ve been to the toilet
5. We have between 2 and 10 million bacteria between fingertip and elbow
6. The number of germs on your fingertips doubles after you use the toilet
7. Germs can stay alive on hands for up to three hours

Baby and Teething

Lightly rubbing a baby's gums with 2-by-2-inch gauze pads several times a day when they are teething will lessen eruption pain.

On the average, a baby will start to get its first teeth at about six months. Tooth eruption (teething) can cause discomfort for your baby, as well as many sleepless nights for you. During teething periods, your baby may exhibit excess drooling, runny nose, low-grade temperature and/or overall crankiness. To help this situation, you may purchase some 2-by-2-inch gauze pads at your pharmacy and lightly rub your baby's gums with them several times a day. This will remove a thin layer of plaque that forms on the gums, thus lessening eruption pain. Most babies will find this massaging very soothing, and some will derive pleasure from sucking on the gauze or your finger.

To Treat Dry And Cracked Feet

Feet are hard workers. They support all your body weight and more! They’re stuffed in socks and shoes, and often they’re not washed and cared for as well as the other parts of your body. The result: The soles of your feet may develop red or flaky patches and begin to peel, itch, and crack. You may even experience bleeding or discharge. Cracked feet, also known as heel fissures, are a common problem for people of all ages. When the cracks in your feet are deep, they often split the skin wide open, making it prone to bleeding and infection, which can cause pain when you stand or walk. So it’s important to treat cracked feet before they get worse. Here, some easy tips for how to treat cracked feet.

• Cracked feet are often caused by dry skin that makes them extra susceptible to irritation and cracking. Pressure on the foot makes the skin split. One way to avoid this is to moisturize the soles of your feet twice a day. Use a hypoallergenic moisturizing lotion and apply liberally to feet, paying extra attention to your heels and tendons.
• Drink more water to combat dryness and dehydration, which can cause cracked feet or make them worse.
• Get regular pedicures so that your feet are clean, healthy, and smooth.
• Avoid open-heeled or high-heeled shoes, as these can make cracked feet drier and more painful. Wear breathable shoes with or without cotton socks.
• Soak your feet in warm water with liberal amounts of baby oil. Pat dry and surround them in plastic wrap so that they stay moist.
• Try an oil-based moisturizing cream. Look for ones with vitamin E, shea butter, and aloe.
• Smooth wet feet regularly with a pumice stone. This reduces the thickness of hard, cracked, calloused skin. Be sure to scrub the pumice over the balls and heels of your feet.
• Try using a pumice sheet attached to a handle on dry feet. This quickly flakes off thick skin so that cracks are smoothed out. Use twice a day for two weeks.
• Never use a razor blade or Credo knife on cracked feet. It may hurt or cut too deeply, and it may cause infection.
• Never use scissors, a cuticle cutter, or a toenail clipper on cracked feet. You will cause additional injury.
• Don’t pick at the cracks in your feet. You will cause more cracks.
• Try immersing feet in warm water and honey for 15 minutes. Honey works wonders for treating cracked feet.
• Invest in an electric footbath to warm and massage feet, and fill with milk and water for an extra moisture boost.
• Coat your feet nightly with special foot ointment, available at most drugstores.
• Make your own foot lotion by combining baby lotion with spearmint and eucalyptus oil. Massage into feet and cover them in thin cotton socks. Sleep in your lotion-rich socks and then rinse carefully in the morning (your feet may be slippery!).
• Scrub your feet every morning with a homemade foot scrub made from 4 tablespoons of salt mixed with ½ cup of baby oil, almond oil, or coconut oil.
• Puncture vitamin E capsules and spread the contents on your feet. Vitamin E has been shown to help heal dry, cracked skin.
• Douse feet in petroleum jelly and cover them with clean, soft socks. Dab petroleum jelly on the cracks throughout the day.
• If all else fails, consult your doctor. You may need a prescription treatment to combat bacteria and infection.

Cracked feet are a nuisance, but they can usually be treated easily and affordably.

OBESITY

Obesity is a complex, multifactorial chronic disease with a strong familial component along with the interaction of environment. A person is considered to be obese if his Body Mass Index (BMI) is 30 or more. BMI is a mathematical calculation used to determine whether the patient is overweight or obese. The BMI is calculated by dividing a person’s body weight by their height in meter².

BMI = wt in kgs/ ht in m².

RISK OF BEING OBESE:

1. Increases death toll & disability
2. Obese people are more prone to accidents & falls.
3. Increases one’s risk of developing high blood pressure, Type 2 diabetes, heart disease, stroke, gall bladder disease, cancers of breast, prostrate & colon.
4. Are more susceptible to arthritis (osteo & rheumatoid), gout, impaired immune response, impaired respiratory function, infections following wounds, infertility, lower back pain & sleep apnea.

WEIGHT REDUCTION TIPS:

Small changes in lifestyle help a lot in weight loss.

1. Start exercising for at least 30-45 mins at least 5 days a wk.
2. Create opportunities to increase physical activity – use stairs instead of elevators, get off the bus one/ two stops early & walk
3. Regularize your meal pattern & portion size. Skipping meals will not help.
4. Choose your meals carefully. Make healthy choices
5. Reduce oil consumption, junk foods & increase vegetable portions.

TIPS TO MAINTAIN YOUR BP

TIPS TO MAINTAIN YOUR BP:

1. Do not stop your medications without consulting your Doctor.
2. Weight reduction helps lower your blood pressure. Loosing as little as 4-5 kg may help you enough to lower your blood pressure. It may also enhance the effect of your medications.
3. Reducing your stress also helps – talk to someone/ take rest/ practice slow breathing/ exercise daily.
4. Increase your physical activity.
5. Quit Smoking
6. Cut down on visible & invisible salts. Visible – cooking salt. Invisible salt – present in canned, packed & preserved foods. Therefore always check the nutrition labels for the presence of additional salts. Avoid foods which have high salt content like pickles, pappads etc.,