Health Care

How many times have exercise-related injuries led you to a doc? It is time you take stock of these common mistakes at the gym…

Exercising isn’t complicated. But, for those of you who are less informed or overzealous,(or both), it’s very easy to tear a muscle or pull a ligament and end up visit- ing the OPD’s clinic more regularly than the gym.
It’s crucial to understand what not to do- especially if you’re starting off on a weightloss/gain programme or a physique-building mission. Take note of the following common mis-takes and how to avoid them.

Too much, too soon
Perhaps the most common folly-which often proves to be injuri-ous to health-is overdoing it. Many new exercisers try to loss weight, or tone up too quickly, by exercising too frequently or trying exercise programmes that are too difficult for their fitness levels. Be sure to start with an exercise plan that takes your current fitness state(or lack of it) into account.

Ignoring expert advice
Are you a self-appointed guru at various tasks? Don’t try this while exercising! It’s always advisable to consult your physician before starting an exercise programme. Working with a fitness professional is also a good idea, so you can learn proper techniques, get the latest fitness information and learn how to avoid injuries.

Improper breathingIncorrect breathing can lead to lack of oxygen in the body and even fainting. While working out, ensure that your breathing is not shallow. Try to breath through the nose and
the mouth.

Selecting the wrong size
Choosing the proper weight size while strength training is trickier than it sounds. Lifting weights that are too heavy for you can lead to improper form and ultimately to injuries. Using light-weights can render your session ineffective.

Not staying hydrated
Drinking enough water on a daily basis is important. When you exercise you need to consume even more water. You should drink two liters for every hour of exercise you complete. Plus, you should try to consume one to two glasses of water, about 30 minutes before you begin working out.

Eating too little
Not eating enough can be as detrimental as eating too much. When the body is not fed consistently, it goes into a starvation mode. Five to six small meals evenly spaced throughout the day helps keep the metabolism running smoothly.

Distractions aplenty
Just showing up at the gym is not going to help you get fit. Socializing while leaning on a weight machine won’t build muscles. It’s important to enjoy your exercise time, but make sure that the focus remains on physical activity.

Fixating on the scale
Many professional athletes would be considered obese based on their weight alone. Monitor our body fat percentage. Otherwise track measurements. Also, don’t underestimate the importance of improved physical and mental wellbeing.

Proximal stressful events are the presumed ‘causes’ of depression. Some, such as substance abuse (excessive intake of alcohol or drugs, both prescribed and illegal), are more influential than generally conceded.
In non-melancholic disorders, depression is much more a consequence of an interaction between an immediate stressor and the individual’s temperament and personality style. The same stressful event can evoke a wide range of responses in different people. Some may ignore it, others worry about it. Some may feel that ‘all is lost’ and others that the ability to control life has slipped away. The individual’s reaction to the stressor contributes to both the onset of the depression and its severity.
The most common causes of melancholic, psychotic and bipolar depression appear ‘biological’. In the past, melancholic depression was called ‘endogenous’ depression, meaning coming from ‘within’. It was therefore considered to be independent of stress. However, stress may precipitate a biological reaction, thus bringing on depression. (A number of medical conditions, for example diabetes, can be similarly brought on by stress in those predisposed to the disease.) As the melancholic disorders are more likely to commence from the age of 40 onwards, an ‘age effect’ on the brain must be conceded. Some external factors may be relevant for the more biological disorders. For example, in comparison to non-melancholic disorders, the onset of manic, psychotic and melancholic depressive episodes is increased in spring, indicating a seasonal cause. The rapid increase in hours of bright sunshine is thought to trigger depression and mania by affecting the pineal gland.
It does seem that the principle depressive sub-types show varying susceptibility (or resistance) to certain life stresses. This idea is developed further on the following pages.

Onions have been used for 5,000 years to cure virtually everything under the sun. Researchers have found that onion has a boosting effects on HDL (good) cholesterol. It has been found that cooking destroys this capacity of boosting the HDL, which is best derived from raw onions. Also, the active agent is one that gives onion its strong taste. The major effect comes from the hotter white and yellow onions; mild red onions don’t possess the same effect. The stronger the onion taste, the sharper the elevation of HDLs.
Onion possesses a vigorous concoction of chemicals that perform complex chemotherapy on the cardio-vascular system. Onions contain a compound known to lower blood pressure. The onion also contains adenosine and other chemicals that keep platelets from sticking together. Besides, the onion works on another function of the blood; it revs up the body’s fibrimolytic, or blood clot dissolving, system. Just as some onion chemicals keep platelets from getting together, others actively work to dissolve clots as they form. Onions, both cooked and raw, contain chemicals that promote clot break up.
Studies in Massachusetts shows that men with high blood levels of fibrinogen (the basic substance that causes clots) are more likely to suffer strokes and coronary and artery disease. Thus, researcher say, too much fibrinogen in your blood maybe as hazardous as high blood pressure. Onions can effectively combat high fibrinogen.
A string of subsequent studies showed that boiled, raw, and dried as well as fried onions could also partially clear blood of the ill effects of dietary fat. That is why it makes good sense to top your hamburger with a slab of raw onion or stir up a few onions with your meat preparations.

Facing a situation where somebody has collapsed is frightening, particularly if it is somebody you know. However, there are some very simple steps that you can take to help you decide the best course of action, which in an emergency could mean the difference between life and death.

Check the scene
Is it safe for you to approach the person who has collapsed?
Do not become a victim yourself. Check for dangers such as chemicals, electricity or traffic. If you can safely remove the danger, do so. If not, consider if you can safely and easily move the person from the danger, or whether you need to call for additional help such the fire service.

Check the response
Is the person who has collapsed conscious?
• Gently squeeze the shoulders and ask loudly, ‘Are you all right?’
• Speak loudly and clearly.
• Always assume there may be a neck injury and squeeze gently.
For babies and young children, do not squeeze the shoulders try to provoke a response by stroking the cheek or the sole of the foot and speaking loudly.

If there is no response
If there is no response, the immediate danger is that the casualty might be unconscious and may have a blocked airway or be in need of resuscitation.
• Shout for help.
• If possible, leave the casualty in the position in which you found him and open the airway.
• When it is not possible to carry out an assessment of the casualty in the position found, turn him on to his back and open the airway.

Resuscitation is the name given to the set of procedures that are applied when a person is not breathing, and their heart has possibly stopped. The full set of procedures is known as cardiopulmonary resuscitation (CRR). Cardio relates to the heart and pulmonary to the lungs.
The person whose heart has stopped (cardiac arrest), or who is not breathing (respiratory arrest), needs immediate treatment to improve the chances of survival. As speed is a key factor in survival, the treatment needs to be started before the arrival of the emergency ambulance and, as most cardiac arrests happen in the home or in the presence of a family member, friend or colleague, CPR skills are essential for everyone to know.
The best outcomes from cardiac or respiratory arrest are achieved when all the steps in the chain of survival (see panel) are in place.
Chain of survival
• Early call for help
• Early CPR
• Early defibrillation
• Early medical care
The first two of these steps are often in the hands of the first aider.
ABC of Resuscitation
1. Above Lay the victim on his back, tilt the head back and lift the chin to open the airway. Look at the casualty’s chest for signs of breathing.
2. Above If the person is not breathing, pinch the nose shut and keep the chin tilted. Seal your mouth over the casualty’s and give 2 breaths.
3. Above Place interlocked hands on the casualty’s breastbone, press down, then release. Alternate 15 chest compressions with 2 rescue breaths.
An early call for help
Ambulances today carry a range of equipment and treatments vital to the survival of seriously ill casualties. Calling for an ambulance early is an essential part of the chain of survival, particularly for a casualty whose heart has stopped.
Early CPR
CPR words by putting oxygen into the through breathing into the casualty’s mouth or nose and by pushing the blood around the body by pressing on the chest and compressing the heart. The aim is to keep the person alive until emergency help arrives. Sometimes CPR alone will revive somebody whose heart has stopped but more often it is used to buy time until more advanced procedures are available.
Early Defibrillation
The most effective treatment for an adult whose heart has stopped pumping blood is defibrillation. In simple terms, this is an electric shock delivered in a very specific way to encourage the heart to begin beating effectively again. Defibrillators are carried in most ambulances but are also increasingly found in public places such as shopping malls, railway stations and airports, where local workers will have been trained in their use. Their early use is an essential factor in their effectiveness, highlighting again the need for an early call for help.
Early Medical Care
Medical treatments following cardiac and respiratory arrest are improving all the time. Early access to such treatments in the ambulance and in hospital play a major role in long-term survival rates. 

The airway is made up of the nose, mouth and windpipe (trachea). These carry air, containing oxygen, to the lungs and remove the waste product carbon dioxide from the lungs. If the airway becomes blocked, the oxygen levels in the body drop and eventually the vital organs such as the brain and heart stop working. Death will follow unless action is taken.
A number of things can block the airway: blood, food and vomit are among the main culprits. In an unconscious person, however, the biggest risk is from the tongue. When a person loses consciousness the muscles relax. If the person is lying on his back the tongue will fall to the back of the mouth, blocking off the windpipe and stopping oxygen getting into the body.
Clearing the airway is the first step of the essential ABC of first aid. The method of clearing an airway blocked by the tongue is very simple. By tilting the head back and lifting the chin, the tongue is prevented from falling to the back of the throat and the windpipe remains clear.

Open the airway
• Place one hand on the forehead and gently tilt the head back.
• Remove any obvious obstructions from the casualty’s mouth, including dislodged dentures, but leave well-fitting dentures in place.
• Place the fingertips of two fingers under the point of the casualty’s chin and lift the chin. If injury to the neck is suspected, handle the head very gently and try to avoid tilting the head too much.
For a baby, use only one finger to lift the chin and take particular care not to overtilt the head.

Check for breathing
Once the airway is open, the next priority is to check whether or not the person is breathing. Keep the airway open with one hand on the forehead and one hand lifting the chin. Put your cheek to the victim’s face and look down the chest.
• Look for the movement of the chest and stomach.
• Listen for breath sounds.
• Feel for breathing on the side of your face.
If the casualty is breathing, turn into the recovery position.

If the casualty is not breathing
• Call for emergency help.
If you have not already done so, make sure that an ambulance has been called.
• Start resuscitation.

An itchy scalp, a feeling of tightness, visible white flakes-if you’ve ever had dandruff, you’ve got plenty of company. It is a persistent skin disorder of the scalp caused by a tiny yeast fungus called pityrosporum ovale, or P. ovale. This fungus lives on our bodies and scalp all the time, usually without incident. Yet stress, perspiration, hormonal fluctuations, a diet heavy in fat and sugar, or something else entirely can lead to a surge in the amount of P. ovale on your scalp. Although dandruff is associated with dryness, people with oily scalps are not immune-in fact; slick scalps are especially attractive breeding grounds for P. ovale.    
There are numerous dandruff treatments available. Different individuals respond to different types of treatments, so you may want to experiment with the following:
1. Ketoconazole The active ingredient in many dermatological formulas and in the over-the-counter products. These products are generally used one to three times a week, as long as needed.
2. Salicylic acid the beta hydroxyl acid you may have read about in the skin-care chapters. When used to fight dandruff, it loosens the flaky scales stuck to your scalp and hair, so that these flakes can easily be washed away. Some dermatologists believe that removing a large portion of these scales makes it uncomfortable for fungus to continue breeding in large amounts.
3. Selemium sulfide and zinc pyrithione two ingredients used in dandruff shampoos such as Head and Shoulders. Both ingredients decrease the number of pityrosporon cells on the scalp.
4. Tar Found in dandruff shampoos and topical scalp lotions such as T-gel. It is thought that the ingredient is an anti-inflammatory that makes the scalp inhospitable to pityrosporon growth.
5. Topical steroids Anti-inflammatary and anti-itch ingredients that are available in shampoos and lotions prescribed by your doctor.
If your scalp is pink and you notice scales that are yellower and greasier than normal dandruff scales, you may have a severe form of dandruff known as seborrheic dermatitis and you should see a doctor immediately.

Tap water can be good for your skin depending upon the skin type and hardness or softness of water. If your skin is extremely dry, washing the face with tap water will not be helpful due to the presence of salts and calcium in water, which will dry the skin.
Remember the following points:
. Use water-softeners. Bath salts or oils are softening substances and useful for bathing the body.
. Beware of using hard water on the face. Sea water is helpful for the body. It cleanses the skin, firms the muscles, stimulates the circulation and tones up the body. After having a bath or swimming in sea water, wash yourself with fresh water.
. Rub a little almond oil in the skin after having a bath in the sea. Do not forget to protect your hair with a water-tight cap when swimming in the sea.

Skin Allergy: Allergic contact dermatitis occurs when your skin comes in contact with an allergen that your skin is sensitive or allergic to. The reaction usually appears within 48 hours after the initial exposure to the allergen. Symptoms that are commonly seen include the following: redness, swelling, blistering, itching, and weeping. The allergen can be a substance in a product that you have used for many years; it does not have to be a new product. Allergic contact dermatitis occurs more commonly in adults.

Eczema: The terms ‘Eczema’ or ‘Vicharchika’ are synonymous. They refer to distinctive reaction patterns in the skin, which can be either acute or chronic and due to a number of causes. Eczema, or dermatitis as it is sometimes called, is a group of skin conditions, which can affect all age groups. The severity of the disease can vary. In mild forms the skin is dry, hot and itchy, whilst in more severe forms the skin can become broken and raw. Although it can sometimes look unpleasant, eczema can be reduced, though the skin will always be sensitive to flare-ups and need extra care.

Leprosy: Leprosy is a chronic disease caused by Mycobacterium leprae; M. leprae multiplies very slowly and the incubation period of the disease is about five years. Symptoms can take as long as 20 years to appear; Leprosy is not highly infectious. It is transmitted via droplets, from the nose and mouth, during close and frequent contacts with untreated cases.

Psoriasis: psoriasis is one of the most stubborn skin disease. It is a chronic disease, characterized by thick, red silvery, scale patches of the skin. This disease affects both sexes equally, and is more common during the first fifteen to thirty years, although it may appear at any age. Psoriasis is not contagious.

Ringworm: Ringworm is a fungus infection of the scalp or skin. In the skin ringworm causes a reddish, ring like rash that may itch or burn. The area may be dry and scaly or it may be moist or crusted. The same fungi that infect humans can also infect animals such as dogs and cats. The infection may be acquired from pets as well as from infected children.

On these power foods you’ll be healthy and won’t feel hungry as often. The more of them you eat, the better your body will be able to increase lean muscle mass and avoid storing fat.
1) Eggs & Whey
Superpowers: Building muscle, burning fat
Secret weapons: Protein, vitamins and B12 in eggs; protein, cysteine and glutathione in whey
Fight against: Obesity
Protein contains essential amino acids that build muscle and bum fat. Where whey scores over other muscle supplements (like soy) is that it has the highest amount of protein for the fewest number of calories, making it fat’s kryptonite. It’s also a good source of cysteine, which your body uses to build a prostate cancer-fighting antioxidant called glutathione.
The protein found in eggs has the highest “biological value” of protein - a measure of how well it supports your body’s protein needs - of any food. In other words, the protein in eggs is more effective at building muscle than protein from other sources, even milk and beef. Eggs also contain vitamin B12, which is necessary for fat breakdown. And don’t worry: Research shows that an egg a day will not raise your cholesterol levels.
2) Whole Grains and Cereals
(Brown rice, whole wheat bread, chapati, dalia, oats, ragi, bajrajowar)
Superpowers: Preventing your body from storing fat
Secret weapons: Fibre, protein, thiamine, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc
Fight against: Obesity, cancer, high blood pressure, heart disease
There’s only so long a person can survive on an all-protein diet or an all-salad diet or an all-anything diet. You crave carbohydrates because your body needs them. The key is to eat the ones that have all their heart-healthy, belly-melting fibre intact. Wholegrain carbohydrates play an important role in a healthy lifestyle. Whole grains keep insulin levels low, which keeps you from storing fat.
Some whole grains and cereals are not just good for you but are also convenient. For ego breakfast cereal like oatmeal porridge, taken with other power foods like milk and fruit, can propel you through sluggish mornings.
Also, you can down a bowlful couple of hours before a workout to feel fully energized by the time you hit the weights, or at night to avoid a late night binge.
Additionally oatmeal contains soluble fibre, meaning that it attracts fluid and stays in your stomach longer than insoluble fibre. It also works like a bouncer for your body, showing troublemakers the door. For example, soluble fibre helps remove LDL cholesterol from your circulatory system.
Finally, preliminary studies indicate that eating oatmeal raises the levels of free testosterone in your body, boosting your sex drive and enhancing the body’s ability to build muscle and burn fat.
4) Nuts & Seeds
(Peanuts, almonds, cashew, walnut, pumpkin seeds, sunflower seeds, watermelon seeds, tiI)
Superpowers: Building muscle, fighting food cravings, burning fat, boosting testosterone
Secret weapons: Protein, monounsaturated fats, vitamin E, niacin, folate, fiber, magnesium, phosphorus
Fight against: Obesity, heart disease, muscle loss, wrinkles, cancer
Despite their fat content, nuts are clearly out to help you. For one nuts are high in protein. For another the monounsaturated fats clear your arteries and help you feel full.
Research shows that people who eat just a handful of nuts daily as a snack, end up taking in fewer calories than those who don’t eat. They speculate that nuts - with their high fibre, fat and protein content – help suppress appetite, especially if washed down with water. About 20-25 peanuts daily is all that it takes to earn their multiple benefits.
5) Meat
(Lean cuts of red meat, chicken, fish, shellfish)
Super powers: Building muscle, boosting the immune system
Secret weapons: Protein, iron, zinc, creatine (lean beef and mutton); omega-3 fatty acids (fish); vitamins B6 (chicken and fish) and B12, phosphorus, potassium
Fight against: Obesity, mood disorders, memory loss, heart disease, even cancer
A classic muscle-building nutrient, protein is the base of any solid diet plan. Chicken breast is one of the leanest meats you’ll find, and it packs nearly one-third of your daily requirements of niacin and vitamin B6. Red meat (beef, mutton), another classic muscle-building protein, is the top food source of creatine – a substance your body uses to make new muscle fibers.
To cut down on saturated fats even more, concentrate on fish because they contain a healthy dose of omega-3 fatty acids as well as protein.
6) Beans and Other Legumes (dal, rajma, channa, chole, soy, peas, chowli)
Superpowers: Building muscle, helping burn fat, regulating digestion
Secret weapons: Fiber, protein, iron, folate
Fight against: Obesity, colon cancer, heart disease, high blood pressure
Beans are good for your heart; the more you eat them, the more you’ll be able to control your hunger. Low in fat, they’re packed with protein, fiber, and iron - nutrients crucial for building muscle and losing weight. Gastrointestinal disadvantages notwithstanding, beans serve as one of the key members of the Flat Abs Diet cabinet because of all their nutritional power. In fact, if you can replace a meat-heavy dish with a bean heavy dish a couple of times a week, you’ll be lopping a lot of saturated fat out of your diet and replacing it with higher amounts of fiber.