Health Problems & Solutions

Boosting Our Immune System

We are continually exposed to organisms that are inhaled, swallowed or inhabit our skin and mucous membranes. Whether or not these organisms lead to disease is decided by the integrity of our body’s defense mechanisms, or immune system.

When our immune system is working properly, we don’t even notice it. But when we have an under- or over-active immune system, we are at a greater risk of developing infections and other health conditions.

What is Immune System of our body:
We are continually exposed to organisms that are inhaled, swallowed or inhabit our skin and mucous membranes. Whether or not these organisms lead to disease is decided by the integrity of our body’s defense mechanisms, or immune system.

When our immune system is working properly, we don’t even notice it. But when we have an under- or over-active immune system, we are at a greater risk of developing infections and other health conditions.

The immune system is an interactive network of organs, white blood cells and proteins that protect the body from viruses and bacteria or any foreign substances.

The immune system works to neutralize and remove pathogens like bacteria, viruses, parasites or fungi that enter the body, recognize and neutralize harmful substances from the environment, and fight against the body’s own cells that have changes due to an illness.

Our immune system works to protect us every day, and we don’t even notice it. But when the performance of our immune system is compromised, that’s when we face illness. Research indicates that underactivity of the immune system can result in severe infections and tumors of immunodeficiency, while overactivity results in allergic and autoimmune diseases.

For our body’s natural defenses to run smoothly, the immune system must be able to differentiate between “self” and “non-self” cells, organisms and substances. Here’s a breakdown of the differences:

  • “Non-self” substances are called antigens, which includes the proteins on the surfaces of bacteria, fungi and viruses. Cells of the immune system detect the presence of antigens and work to defend themselves.
  • “Self” substances are proteins on the surface of our own cells. Normally, the immune system has already learned at an earlier stage to identify these cells proteins as “self,” but when it identifies its own body as “non-self,” and fights it, this is called an autoimmune reaction. The amazing thing about the immune system is that it’s constantly adapting and learning so that the body can fight against bacteria or viruses that change over time. There are two parts of the immune system:

*Our innate immune system works as a general defense against pathogens.

*Our adaptive immune system targets very specific pathogens that the body has already has contact with.

These two immune systems complement each other in any reaction to a pathogen or harmful substance.

Immune System Diseases:

Before learning exactly how to boost your immune system, first understand that most immune disorders result from either an excessive immune response or an autoimmune attack. Disorders of the immune system include:

*Allergies and Asthma: Allergies are a immune-mediated inflammatory response to normally harmless environmental substances known as allergens. The body overreacts to an allergen, causing an immune reaction and allergy symptoms. This can result in one or more allergic diseases such as asthma, allergic rhinitis, atopic dermatitis and food allergies.

*Immune Deficiency Diseases: An immune deficiency disease is when the immune system is missing one or more of its parts, and it reacts too slowly to a threat. Immune deficiency conditions, like HIV/AIDS and drug-induced immune deficiency, are due to a severe impairment of the immune system, which leads to infections that are sometimes life-threatening.

*Autoimmune Diseases: Autoimmune diseases cause your immune system to attack your own body’s cells and tissues in response to an unknown trigger. Examples of autoimmune diseases include rheumatoid arthritis, lupus, inflammatory bowel disease, multiple sclerosis and type 1 diabetes.

Now How we can boost our Immune System:

When searching for how to boost our immune system, look to these herbs, foods, supplements, essential oils and lifestyle factors (which includes regular Yoga exercise and Meditation:)

The following Herbs can improve our immune system:

Many of echinacea’s chemical constituents are powerful immune system stimulants that can provide significant therapeutic value. Research shows that one of the most significant echinacea benefits is its effects when used on recurring infections.

A 2012 study published in Evidence-Based Complementary and Alternative Medicine found that echinacea showed maximal effects on recurrent infections, and preventive effects increased when participants used echinacea to prevent the common cold.

A 2003 study conducted at the University of Wisconsin Medical School found that echinacea demonstrates significant immunomodulatory activities. After reviewing several dozen human experiments, including a number of blind randomized trials, researchers indicate that echinacea has several benefits, including immunostimulation, especially in the treatment of acute upper respiratory infection.

  1. Elderberry:
    The berries and flowers of the elder plant have been used as medicine for thousands of years. Even Hippocrates, the “father of medicine,” understood that this plant was key for how to boost your immune system. He used elderberry because of its wide array of health benefits, including its ability to fight colds, the flu, allergies and inflammation.

Several studies indicate that elderberry has the power to boost the immune system, especially because it has proven to help treat the symptoms of the common cold and flu.

A study published in the Journal of International Medical Research shows that when elderberry was used within the first 48 hours of onset of symptoms, the extract reduced the duration of the flu, with symptoms being relieved on an average of four days earlier. Plus, the use of rescue medication was significantly less in those receiving elderberry extract compared with placebo.

  1. Astragalus Root:
    Astragalus is a plant within the bean and legumes family that has a very long history as an immune system booster and disease fighter. Its root has been used as an adaptogen in Traditional Chinese Medicine for thousands of years. Although astragalus is one of the least studied immune-boosting herbs, there are some preclinical trials that show intriguing immune activity.

A recent review published in the American Journal of Chinese Medicine found that astragalus-based treatments have demonstrated significant improvement of the toxicity induced by drugs such as immunosuppressants and cancer chemotherapeutics.

Researchers concluded that astragalus extract has a beneficial effect on the immune system, and it protects the body from gastrointestinal inflammation and cancers.

  1. Ginseng:
    The ginseng plant, belonging to the Panax genus, can help you to boost your immune system and fight infections. The roots, stems and leaves of ginseng have been used for maintaining immune homeostasis and enhancing resistance to illness or infection.

Ginseng improves the performance of your immune system by regulating each type of immune cell, including macrophages, natural killer cells, dendritic cells, T cells and B cells. It has also proven to possess antimicrobial compounds that work as a defense mechanism against bacterial and viral infections.

A study published in the American Journal of Chinese Medicine suggests that ginseng extract successfully induces antigen-specific antibody responses when it’s administered orally. Antibodies bind to antigens, such as toxins or viruses, and keep them from contacting and harming normal cells of the body.

Because of ginseng’s ability to play a role in antibody production, it helps the body to fight invading microorganisms or pathogenic antigens.


  1. Bone Broth
    Bone broth supports immune function by promoting the health of your gut and reducing inflammation caused by leaky gut syndrome. The collagen and amino acids (proline, glutamine and arginine) found in bone broth help to seal openings in the gut lining and support its integrity.

We know that gut health plays a major role in immune function, so consuming bone broth works as an excellent immune system booster food.

  1. Ginger
    Ayurvedic medicine has relied on ginger’s ability for how to boost your immune system before recorded history. It’s believed that ginger helps to break down the accumulation of toxins in our organs due to its warming effects. It’s also known to cleanse the lymphatic system, our network of tissues and organs that help rid the body of toxins, waste and other unwanted materials.

Ginger root and ginger essential oil can treat a wide range of diseases with its immunonutrition and anti-inflammatory responses. Research shows that ginger has antimicrobial potential, which helps in treating infectious diseases.

It’s also known for its ability to treat inflammatory disorders that are caused by infectious agents such as viruses, bacteria and parasites, as well as physical and chemical agents like heat, acid and cigarette smoke.

  1. Green Tea
    Studies evaluating the efficacy of green tea show that it contains antioxidant and immunomodulatory properties. It works as an antifungal and antivirus agent, and may be helpful for immunocompromised patients.

Strengthen your immune system by drinking a good-quality green tea daily. The antioxidants and amino acids present in this tea will help your body to fight germs and get well.

  1. Vitamin C Foods
    Vitamin C foods, like citrus fruits and red bell peppers, improve the health of your immune system by providing anti-inflammatory and antioxidant properties.

Studies display that getting enough vitamin C (along with zinc) in your diet may help to reduce the symptoms of respiratory infections and shorten the duration of illnesses like the common cold and bronchitis.

The best vitamin C foods to add for a strong immune system include:

citrus fruits, including orange, lemon and grapefruit
black currant
green and red bell pepper

  1. Beta-Carotene Foods
    Beta-carotene has powerful antioxidant activity, allowing it to help reduce inflammation and fight oxidative stress. Instead of taking beta-carotene supplements, researchers propose that beta-carotene can promote health when taken at dietary levels, by eating foods rich in the carotenoid.

The richest sources of beta-carotene are yellow, orange and red fruits and veggies, and leafy greens. Adding the following foods to your diet can help promote a strong immune system:

carrot juice
sweet potato
red bell peppers
collard greens

  1. Probiotics

Because leaky gut is a major cause of food sensitivities, autoimmune disease and immune imbalance or a weakened immune system, it’s important to consume probiotic foods and supplements.

Probiotics are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.

Research published in Critical Reviews in Food Science and Nutrition suggests that probiotic organisms may induce different cytokine responses. Supplementation of probiotics in infancy could help prevent immune-mediated diseases in childhood by improving the gut mucosal immune system and increasing the number of immunoglobulin cells and cytokine-producing cells in the intestines.

  1. Vitamin D
    Vitamin D can modulate the innate and adaptive immune responses and a vitamin D deficiency is associated with increased autoimmunity as well as an increased susceptibility to infection.

Research proves that vitamin D works to maintain tolerance and promote protective immunity. There have been multiple cross-sectional studies that associate lower levels of vitamin D with increased infection.

One study conducted at Massachusetts General Hospital included 19,000 participants, and it showed that individuals with lower vitamin D levels were more likely to report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables such as season, age, gender, body mass and race. Sometimes addressing a nutritional deficiency is how to boost your immune system.

  1. Zinc
    Zinc supplements are often used as an over-the-counter remedy for fighting colds and other illnesses. It may help to reduce cold-related symptoms and shorten the duration of the common cold.

Research evaluating the efficacy of zinc shows that it can interfere with a molecular process that causes bacteria buildup in the nasal passages.

Essential Oils

  1. Myrrh
    Myrrh is a resin, or sap-like substance, that is one of the most widely used essential oils in the world. Historically, myrrh was used to treat hay fever, clean and heal wounds and stop bleeding. Studies conclude that myrrh strengthens the immune system with its antiseptic, antibacterial and antifungal properties.

A 2012 study validated myrrh’s enhanced antimicrobial efficacy when used in combination with frankincense oil against a selection of pathogens. Researchers expressed that myrrh oil has anti-infective properties and can help to boost your immune system.

  1. Oregano
    Oregano essential oil is known for its healing and immune-boosting properties. It fights infections naturally due to its antifungal, antibacterial, antiviral and anti-parasite compounds.

A 2016 study published in Critical Reviews in Food Science and Nutrition found that the main compounds in oregano that are responsible for its antimicrobial activity include carvacrol and thymol.

Several scientific studies show that oregano oil exhibited antibacterial activity against a number of bacterial isolates and species, including B. laterosporus and S. saprophyticus.

Anti-Inflammatory Teas to boost up immunity:

When it comes to immune-boosting, anti-inflammatory drinks, teas are at the top of the list. The antioxidant properties in most teas help to reduce oxidative stress, and the antimicrobial, antiviral and anti-inflammatory properties work to boost immune function and overall health. But there’s so much more support packed into these 6 teas. Sip one kind for natural blood pressure-lowering effects. Another brings respiratory support trusted for centuries.


  1. Exercise
    Incorporating physical activity into your daily and weekly regimen is extremely important to strengthen your immune system.(for aged people Yoga & meditation)

A 2018 human study published in Aging Cell revealed that high levels of physical activity and exercise improve the immunosenescence (gradual deterioration of the immune system) in older adults aged 55 through 79, compared to those in the same age group who were physically inactive.

The study also highlights that physical activity doesn’t protect against all of the immunosenescence that occurs. However, the decrease in a person’s immune system function and activity can be influenced by decreased physical activity in addition to age.

  1. Reduce Stress
    Studies prove that chronic stress can suppress protective immune responses and exacerbate pathological immune responses.

In order to promote health and healing, you need to minimize your stress levels. This can be difficult today, especially when people are concerned about becoming ill, but it’s important.

  1. Improve Sleep
    When you aren’t getting enough sleep, your immune system won’t be able to function properly. In fact, research analyzing the vulnerability of sleep-deprived adults found that those who slept less than six hours a night were more than four times likely to get a cold than adults who slept more than seven hours.

To reduce your chances of catching colds and the flu, make sure you’re getting at least seven hours of sleep every night.

  1. Limit Alcohol Consumption
    Consuming too much alcohol can certainly impact immune function, which is why you’ll need to cut back on alcohol to fight infections and promote immune system health.

Alcohol negatively impact gut health, decreasing immune function and making you more susceptible to harmful pathogens. Stick to one or 2 alcohol drinks a week, or less, to boost your immune system.

  1. Take Protective Measures
    When there are germs and bugs going around, it’s important to protect yourself and those around you. This means:

frequent hand washing, for at least 20 seconds
minimize touching your face
staying home when sick
coughing or sneezing into your elbow
seeking medical attention and treatment when needed

Risk and Side Effects:

In the quest for how to boost your immune system, proceed with some caution. If you are using these immune-boosting herbs, supplements and essential oils, remember that the products are extremely potent and should not be taken for more than two weeks at a time. Giving yourself a break in between long doses is important.

Also, if you are pregnant, be cautious when using essential oils and reach out to your health care provider before doing so.

Any time you are using natural remedies like plant supplements, it’s a good idea to do it under the care of your doctor or nutritionist.

The immune system is an interactive network of organs, cells and proteins that protect the body from viruses and bacteria or any foreign substances.
When the immune system is working properly, you don’t even notice it. It’s when the performance of the immune system is compromised that you face illness.
Plants, herbs, minerals, foods and lifestyle changes can be used to prevent and fight infections due to their antimicrobial and immune-boosting properties.

Disclaimer : The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplement, it is always advisable to consult with your own health care provider.


Health Problems & Solutions

Tricks to manage pain

Rhythmically tapping a part of the body that is away from the area of the pain confuses the brain.

There is a myth that we use only 10 per cent of our brain, but actually we use most of our brain almost all the time. It functions tirelessly, 24 hours a day, whether we are awake or asleep. It performs complicated sequential actions, some physical (those performed by an expert juggler), some mental (complex mathematics) and coordinates thinking and movement. All activities, conscious and subconscious, performed by humans are under the centralised control of the brain.

With advancing age, brain cells die, leading to loss of function, physical prowess and memory. The good news is that neurogenesis — the formation of new neurons — also occurs. It occurs naturally rapidly in children but reduces in adult life.

It really slows down in older people unless active efforts are made to form and maintain new connections. This can be done by learning new skills — such as dancing, a different language or a musical instrument.

Adults tend to accelerate the rate of destruction of brain cells with inappropriate lifestyle habits such as smoking, uncontrolled diabetes or hypertension, or working with volatile aromatic compounds such as glue. Of all the lifestyle poisons, controlled alcohol consumption — not more than one “small” drink a day for women and two for men — is the least harmful.

Incidentally, it is possible to control some subconscious brain functions, such as the perception of pain, by tricking the neurons. All of us feel pain at some point of time. If it is an episode of acute pain, it can be tackled with medication but chronic pain is a different story. Arthritis and other painful diseases can take over our lives, preventing efficient functioning. Although pain arises in specific areas of the body, it is processed and felt in the brain. And it is possible to trick the brain into thinking that the pain has disappeared or lessened.

Here’s how:

Apply ice for 5-10 minutes to the area of pain. Then rhythmically tap a part of the body that is on the side opposite or away from the area of the pain. The conflicting signals confuse the brain and there is an “override”. The pain reduces in intensity. The dose of painkillers can also gradually be reduced.

Listening to music lessens the perception of pain as the auditory sensory signals override that generated by the pain. Meditation and repeating mantras also helps.

People sometimes have an uncontrollable itch in a part of the body. If there is no discolouration or swelling, it may be a kind of neurogenic itch . That too responds to ice packs, followed by rubbing the opposite side of the body. This manoeuvre is even more efficient if it is done seated in front of a mirror.

Insomnia — the inability to fall asleep and stay asleep — is the plague of the 21st century. It aggravates a plethora of diseases, such as diabetes and hypertension, and contributes to weight gain. In addition to exercising in the evening (only until 7pm), going to bed at the same time every day in a darkened room with no plugged-in electronic devices and drinking a glass of warm milk before bed, you could try the 4-7-8 method.

Place the tip of the tongue behind the two front teeth, exhale completely through the mouth while making a sound for a count of eight. Inhale through the nose for a count of four and then hold your breath for a count of seven.Repeat three times. This works miracles, without the aid of addictive sleeping medication. Sweet dreams!

Sources: The Telegraph (Kolkata India)

Health Problems & Solutions

Health Problems & Solutions

Q. I get frequent headaches at work. I got my eyes checked. I don’t need glasses.

Ans: A headache may be due to the air conditioning in the office causing blocked sinuses, room fresheners causing allergies or lack of ventilation. It can also be because of dehydration or hunger, especially if you are so involved with your work that you forget to eat and drink. Take steam inhalations before leaving for work and after reaching home. Keep a bottle of water and a fruit or two as a snack at your desk. (Samosas, biscuits and other high-calorie foods are not a good idea as they lead to weight gain.)

[amazon_link asins=’B071VDQ2LZ,B00FGWLDR6,B01BT8VCOY,B001HTYJLO,B01HV12JB8,B00ZEMPFWC,B079Y7JXRB,B00S550H2I,B06ZY6348Q’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’b9f6df0c-f52c-11e8-987e-53d8de5796c6′]

Q: I am very scared because my neighbour developed flu, had to be admitted in the ICU and died.

Ans:You can take a flu vaccine to prevent the disease. And if you get the flu despite immunisation, the attack is usually mild. The vaccine has to be taken every year, preferably from October to March (the flu season). It needs to be administered to all children and older adults, especially those with diabetes or other chronic illnesses. Frequent handwashing decreases the likelihood of contracting the flu as does taking steam inhalations once a day and gargling with warm, salted water.

[amazon_link asins=’B0711S646G,B00Q41IO1G,1410940004,1620872129,1973245132,B00LLNRLDE,1501181246,B06X9KXT69,B07HGS4G9H’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’e99e4593-f52c-11e8-ab4d-9142e344e761′]

Q: I was told that I need to breastfeed my baby for only six months as she would get all the immunity she requires in that time. I was also told that the newer milk formulas are equally effective, if not superior, as they contain trace elements and essential amino acids. Is this true?

Ans: Breastfeeding protects the baby from infectious diseases and provides easily digestible food. It offers a wealth of benefits for the mother too. It protects against breast and ovarian cancer, delays the onset of type 2 diabetes as well as some forms of arthritis. If possible, a baby should be breastfed for at least a year.

[amazon_link asins=’B01F8W7CF0,B005MI648C,B0714PCC1R,B006XISCNA,B01LZ2ZVCY,B078KGMKF8,B075GBX2GP,B079H84FFY,B002KGHUL4′ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’1f43cae2-f52d-11e8-a811-431f3e626b84′]

The writer is a paediatrician with a family practice at Vellore and author of Staying Healthy in Modern India.

Source: The Telegraph, Kolkata (India)

Health Problems & Solutions

Few Health Quarries & Answers


Q : I feel that my face is asymmetrical and I am very self-conscious about it.

Ans: People do have asymmetrical faces. In some, it may be more pronounced. It can be present from birth, when one side of the face develops less than the other. It may come on later as a result of a viral infection (herpes), facial palsy or injury. It can occur because of sleeping regularly only on one side. It can also be due to bad teeth, as a result of which you tend to chew on any one side. It is possible to correct some of the acquired conditions. Sometimes surgery may be required.

Bamboo spine:

Q :  I have a severe backache, and the doctor has diagnosed ankylosing spondylitis. Will it become worse?

Ans:  Ankylosing spondylitis is a condition when the bones of the spine become stiff and rigid, leading to limited flexibility and eventually a “bamboo spine”. It is more common in people who carry the HLA B27 gene and can run in families. Its symptoms are controlled with medication and regular physiotherapy, but it cannot be cured.

[amazon_link asins=’B004YVUWB8,1502403757,B07DC4W31S,019536807X,0192632825,B01LY0BST5,1632424894,B07CNYNCQ7,1725937468′ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’6019fded-bbb9-11e8-a8a9-450522d07e5b’]

Caregiver woes:

Q : I am a 52-year-old woman. I work in an office and also care for my teenage children as well as my mother-in-law who has mild dementia. I find it all rather overwhelming.

Ans: Many women are caught in the never-ending spiral of caring. Remember, you also have to care for yourself. The important thing is to realise that you do the job out of love and not a sense of obligation. Look after yourself, and try to get in 30 minutes of aerobic activity, five minutes of meditation and 10 minutes of stretching every day. Unless you are healthy, you will not be able to care for others.

[amazon_link asins=’B06XC8CSJR,B07GSM4SM2,B06WW3YDNP,B01MR735XD,B00HAPXDWK,B01LYSWWKC,B071H1BR7G,B002N7P2RY,B01MSYL992′ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’e0cfd23d-bbb9-11e8-94f4-076813062ed7′]

[amazon_link asins=’B00XFNPBBW,0385721544,B004IXFDLQ,B0098PIAVY,0811828891,B076239886,B01N75GFJN,B01MQK0QJK’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’9df912ff-bbb9-11e8-b428-fd5123bd89ad’][amazon_link asins=’B00FOTDVS0,B00OG8G9U2,B00ALUWLBK,B00PM08H62,B004X8HB7A,B000RCRELO,B00R9U49YM,B003YELGF2,B002B1K6JG’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’557719a8-bbba-11e8-b97c-9d3908175976′]

Medical kit:

Q:  My son as he is starting college and I need to send a medical kit with him to the hostel.

Ans: It is more important that you son’s immunisations against typhoid, hepatitis A, chickenpox and flu are up to date so that he does not go to college and immediately fall sick.

Other than this, paracetamol for fever, levocetirizine and a few ORS sachets for diarrhoea are probably enough.

[amazon_link asins=’B002RL8FHU,B004ZCT1M2,B002RL8FES,B077NM77DW,B00447FA7S,1725178427,B074F297T8,1726236927′ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’178e1acf-bbba-11e8-9097-d378ef991666′][amazon_link asins=’B00G9E1GYA,B01LQBIWT2,1984197177,B01LQBIWQ0,B06Y1T9KMW,B074F145Y1,B01N9QUKPJ,B00HE66ZUC,B06ZYSYY5J’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’351d1731-bbba-11e8-a673-0db9be3476f6′]

Sources: The Telegraph (Kolkata, India)

Health Problems & Solutions

Few Health Quarries & Answers

Q :   I have been given the idea that eggs are bad for you. Is this true?

Ans:   An egg contains about 200mg of cholesterol, mostly in the yolk, leading to the erroneous assumption that eggs are bad for you.

Each egg has 60-70 calories, with essential vitamins, minerals, choline carotenoids like lutein and zeaxanthin, and 60gm of protein. All this reduces the risk of macular degeneration of the eye (blindness) and enhances brain development, while the choline content may improve memory. So eggs are actually good for you.

[amazon_link asins=’B00DDXWFY0,B072C1QQL6,B008XBADDM,B00F0RDRFS,B016J3YHE6,B00F0R72JU,B0013OXDBU,B0711SBSD7′ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’d8e65d6b-bb00-11e8-8ab8-c1aab6ccd507′]

Shoulder pain: 

Q:   The back of my right shoulder pains and I am unable to move my arm above my head. I sit in front of a computer all day.

Ans:  This happens quite often in people with desk jobs, those who are sitting at a computer for 6-8 hours a day. The natural alignment of the neck bones become affected because of posture. These vertebrae start to impinge on the nerves going to the arms as these emerge from between them. This can cause muscle pain, muscle spasm, headache, joint pain and referred pain. You will probably recover with intensive physiotherapy. Please check your vitamin D3 levels to see if it is low. This “sunshine vitamin” is required for healthy bones.

[amazon_link asins=’B0026HDURA,B071JFYTLD,B071KH3MFH,B00O9P2VLI,1589096428,B01MR6QQBB,B01N4B6VY4,B073CV1NKG,B074S9BJ6B’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’006fd322-bb01-11e8-8853-5befd0b85760′]

Warm up, cool down:

Q.   I run for 30 minutes a day, and of late, my knees as well as the inside of my leg and calf muscles have started to pain.

Ans:  It is essential to warm up your muscles before you start to exercise. If you suddenly start a vigorous run, your unprepared muscles get a jolt. Exercise also makes muscles contract and shorten. Once the activity is over, stretch the muscles you have used with cool down exercises. This prevents damage and pain.

Milder forms of exercise such as brisk walking are less damaging to joints and offer equal benefits.


Stress buster :

Q  : I have stress at work and home. Things that happen in both places reverberate in my thoughts all day and at night when I am trying to sleep. My blood pressure is rising, and I have a rapid heart rate.

Ans: Stress is bad for health. it precipitates all kinds of lifestyle diseases such as diabetes, hypertension, heart attacks and stroke. You cannot change your situation either in the workplace or at home. To cope better, go out in the fresh air and walk, run or swim for 40 minutes. Follow this up with yoga and meditation for 20 minutes.

[amazon_link asins=’B06XNC5MGY,B073HDZB9C,B07CXMHX7G,B078RZZK5L,B07CN3QWL8,B07BPDXZKC,B07C9WD6G9,B077CDVWBL’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’a36fe26c-bb01-11e8-8b25-b76c4066c64a’]

Antibiotic overdose?

Q : My four-year-old son gets watery diarrhoea frequently. Antibiotics are always prescribed for him. I wondered if this excessive antibiotic use will have a negative impact on his health.

Ans: Watery diarrhoea is likely to be infectious. It requires antibiotics only if it has persisted for more than three days and there is a fever. Recurrent diarrhoea can be due to food (particularly milk) allergy.

Diarrhoea is best treated with rehydration using ORS (oral rehydration solution) reconstituted precisely as directed on the packet. A tastier option is watery, lightly salted, mashed khichdi, made with equal quantities of pressure cooked rice and moong dal, alternated with bananas.

[amazon_link asins=’3952141135,B00SES5EC4,B00FZGHBD8,B01276O87K,B001E4CZ4U’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’cbfe1dfb-bb01-11e8-ae37-81e710ec0952′]

Smoker’s tongue:

Q :    I smoke 20 cigarettes a day and have done so for more than 20 years. I stopped last week because of the nagging from my wife and doctor. Now, I have a painless, slightly ulcerated lump in the centre of my tongue.

Ans:  As painless lump, unless it is a blood clot, is more sinister than a painful one. Given your smoking history, you need to consult an ENT specialist urgently. If he or she feels you need a biopsy, please do not hesitate.

[amazon_link asins=’B00JPQP7TO’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’e95604f6-bb01-11e8-bf73-195263e574ee’]

Source: The Telegraph (Kolkata, India)