All posts by Sumana Rao

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Charley Horse Leg cramp

Tips To Prevent Charley Horse Or Calf Muscles Cramp

Muscle spasm or cramp that we experience in our calf is known as Charley horse and it usually occurs in the legs, particularly in the calf muscles. These cramps can cause sudden, intense pain as the muscle contracts involuntarily and remains tight for a brief period. Charley horses can happen during physical activity or even at rest, particularly at night.

Reasons for Charley Horse:

  1. Dehydration: Lack of fluids, especially electrolytes like potassium, calcium, or magnesium, can cause muscle spasms.
  2. Overuse or strain: Intense physical activity, overworking the muscles, or not warming up properly before exercise.
  3. Poor circulation: Restricted blood flow to muscles due to extended periods of sitting or lying down can lead to cramping.
  4. Mineral imbalance: A deficiency in electrolytes (e.g., potassium, magnesium, calcium) can disrupt normal muscle function.
  5. Prolonged sitting or standing: Being in the same position for extended periods can cause muscle tightness and cramps.
  6. Medications: Some medications, like diuretics or statins, can deplete minerals and lead to cramping.
  7. Medical conditions: Certain conditions like nerve compression, diabetes, or thyroid problems can increase the risk of muscle cramps.

Prevention of Charley Horse:

  1. Stay hydrated:
    • Drink a recommended amount of water throughout the day, especially during and after physical activity. Proper hydration ensures muscles function properly and reduces the risk of cramping.
  2. Maintain electrolyte balance:
    • Ensure you are getting enough potassium, calcium, and magnesium through your diet. Foods rich in these electrolytes include:
      • Potassium: Bananas, oranges, sweet potatoes, avocados.
      • Magnesium: Leafy greens, nuts, seeds, whole grains.
      • Calcium: Dairy products, leafy greens, fortified plant-based milk.
    • You can also use electrolyte drinks, especially if you sweat too much during workouts.
  3. Stretch regularly:
    • Stretch your muscles, especially the calves, before and after exercise, and even during extended periods of inactivity.
    • Simple stretches that help-
      • Calf stretch: Stand facing a wall, step one leg back, and press your heel into the ground to stretch your calf. For this, you can use an ems workout suit for a better experience.
      • Hamstring stretch: Sit with one leg extended, reach toward your toes, and hold.
  4. Warm up before exercise:
    • Warming up helps to prepare the muscles for physical activity, reducing the risk of cramps. Start with light aerobic activity followed by dynamic stretching.
  5. Proper footwear:
    • Wear supportive shoes, especially if you stand for extended periods or do high-impact activities like running. Proper footwear can reduce muscle strain and prevent cramping.
  6. Massage and heat:
    • If you frequently experience cramps, regular massages can help improve circulation and reduce muscle tension.
    • Applying heat to the muscle before stretching or after activity can help keep muscles loose.
  7. Avoid overexertion:
    • Gradually increase the intensity of your workouts to avoid overworking your muscles. Do not push your body too hard, especially when fatigued.
  8. Change positions frequently:
    • If you are sitting or standing for prolonged periods, take regular breaks to walk around, stretch, or shift your position.
  9. Magnesium supplements:
    • If you are prone to muscle cramps, especially at night, talk to your doctor about taking a magnesium supplement to support muscle relaxation.

How to relieve a charley horse when it happens:

  • Stretch the muscle: Gently stretching the cramped muscle can help it relax. For a calf cramp, straighten your leg and flex your foot towards your knee (toes pointing upward).
  • Massage: Massage the cramped muscle gently to help loosen the tightness.
  • Apply heat or cold: A warm towel or heating pad can help relax the muscle, while an ice pack can help numb the pain if the area is sore after the cramp.
  • Stay hydrated: Drink water or an electrolyte solution if you feel dehydrated, is the cause.

By staying hydrated, stretching regularly, and maintaining a balanced intake of essential electrolytes, you can reduce the risk of Charley horses and keep your muscles functioning properly.

Author: Sumana Rao | Posted on: September 25, 2024
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Colacacia Arbi leaves chutney

Colocasia Arbi Leaves Spicy Chutney

Colocasia is also known as “Patra or arbi “. This plant is available throughout the year and is a flavorful dish often enjoyed with various meals.

Do you know? Colocasia leaves are rich in Vitamin A, iron, fiber, and potassium. Consuming Colocasia leaves not only helps digestive system, but it is also good for eye vision! It helps in preventing age related eye vision issues like macular degeneration.

Ingredients:

  1. Colocasia leaves (Arbi/Patra leaves) – 10 to 12 medium-sized
  2. Grated coconut – 1 cup
  3. Green chilies – 3-4
  4. Garlic – 4-5 cloves
  5. Tamarind pulp – 2 tbsp
  6. Coriander – ½ cup
  7. Cumin seeds – 1 tsp
  8. Salt – to taste
  9. Oil – 2-3 Tbsp
  10. Mustard seeds – 1 tsp
  11. Curry leaves – a few
  12. Urad dal -1/2 tsp
  13. Red chili- 1 or 2
  14. Water – as needed.

Instructions:

1. Prepare the Colocasia leaves: Wash the Colocasia leaves thoroughly to remove dirt. Trim the stems and remove thick veins if necessary. Cut leaves into small pieces.

2. Place frying pan on medium heat. Add 1 or 2 tsp cooking oil. To heated oil, add Cut Colocasia leaves and fry till leaves cook. Allow it to cool.

3. Transfer the cooked leaves to a blender, add grated coconut, green chilies, garlic, tamarind pulp, coriander leaves, cumin seeds, and salt. You can adjust the spice level by adding more or fewer green chilies.

4. Add a little water to the mixture and grind it into a smooth paste. Adjust the consistency by adding water if required. The chutney should not be too runny.

5. For tempering – Heat a small pan and add a little oil. Once the oil is hot, add urad dal and mustard seeds. Add red chili, curry leaves and sauté for few seconds. Pour this tempering over the prepared chutney.

6. Serve Colocasia leaves chutney with steamed rice, roti, or even as a side dish for lunch or dinner. If you are mixing it with rice, add a little coconut oil to chutney, as it enhances the taste and flavor!

Note: It is important to cook Colocasia leaves properly, if not your tongue can start itching. This is because of Calcium oxalate crystals present in the leaves. Adding tamarind to chutney will take away the itchiness!

Image credit: Photo by David J. Stang, CC BY-SA 4.0 https://creativecommons.org/licenses/by-sa/4.0, via Wikimedia Commons -Colocasia leaves.

Chutney image: WerIndia.com

Author: Sumana Rao | Posted on:
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Red onion shampoo

Why Red Onion Is Good For Hair Health

Apart from adding delicious taste to the dishes, red onion also has become a common ingredient in commercial and homemade shampoo and conditioners. Red onion shampoo and conditioner has gained popularity for its potential benefits for hair health, due to the following properties of red onions that support hair health.

How does red onion promote hair health?

  1. Promotes hair growth: Red onions are rich in sulfur, a key component of amino acids needed for protein building. Our hair strands are made of keratin and our scalp contains collagen – both are proteins. Sulfur is essential for the formation of both proteins. Sulfur in red onions helps to nourish hair follicles, stimulate blood circulation to the scalp, elasticity of the hair strands and promote hair growth.
  2. Reduces hair fall: The sulfur in red onions helps strengthen hair strands and reduce breakage and thinning. Improved blood circulation also nourishes the scalp, preventing hair fall caused by weakened follicles.
  3. Adds shine and softness: Red onion shampoo can help improve the overall texture of hair by making it smoother and shinier. The antioxidants in red onions neutralize free radicals, preventing damage and maintaining healthy hair.
  4. Fights dandruff and scalp infections: Red onions have antibacterial and antifungal properties, which can help combat dandruff, scalp infections, and fungal growth. Using red onion shampoo regularly can help keep the scalp clean, reduce flakiness, and prevent itching.
  5. Balances scalp pH and improves scalp health: Red onions contain compounds that help balance the scalp’s pH, reducing excessive oil production and maintaining a healthy environment for hair growth.
  6. Reduces premature graying: Red onions contain antioxidants such as flavonoids and quercetin, which help protect hair from oxidative stress. This can reduce the risk of premature graying and maintain natural hair color.
  7. Improves hair thickness: The nutrients in red onions, including vitamins C, B6, and folate, help in improving the thickness and volume of hair by nourishing hair follicles and promoting healthy hair growth.
  8. Natural conditioner: Red onion shampoo often has conditioning properties, making hair softer and more manageable, reducing frizz and dryness.

How to use red onion shampoo?

  • Apply generously: Use enough shampoo and gently massage it into your scalp and hair for few minutes.
  • Leave it on: Allow the shampoo to sit on your scalp for 2-3 minutes to let the nutrients penetrate the hair follicles.
  • Rinse thoroughly: Rinse your hair thoroughly with lukewarm water to remove all the shampoo.
  • Condition: Follow up with a conditioner for additional moisture and softness.

Things to keep in mind:

  • Check for allergies: If you have sensitive skin, do a patch test before using red onion shampoo, as it may cause irritation for some people.
  • Choose quality products: opt for shampoos that contain natural red onion extract and avoid those with harsh chemicals, parabens, or sulfates.

Recipe for homemade red onion hair treatment:

Making a homemade red onion hair treatment is simple and effective. You can use fresh red onion juice to promote hair growth, reduce hair fall, and improve scalp health.

Ingredients:

  1. 1–2 medium-sized red onions (depending on hair length)
  2. Few drops of essential oil (optional, such as lavender or rosemary, to mask the onion smell)
  3. One tablespoon of coconut oil or olive oil (optional, for added moisture)

Preparation:

  1. Onion juice: Peel the red onions and chop them into small pieces. Blend the chopped onions in a blender or food processor until you get a smooth paste. Strain the onion paste using a fine mesh sieve, cheesecloth, or a muslin cloth to extract the juice. Squeeze out as much juice as possible.
  1. Add essential oils (optional): Add a few drops of your preferred essential oil (like lavender, rosemary, or peppermint) to the onion juice. This helps to mask the strong onion smell and adds additional benefits like soothing the scalp and promoting hair growth.
  2. Mix with carrier oil (optional): If you have dry hair or a sensitive scalp, you can mix the onion juice with one tablespoon of carrier oil such as coconut oil, olive oil, or castor oil. This will provide extra moisture and nourishment.
  3. Application: Apply the onion juice mixture directly to your scalp using a cotton ball or using your fingertips. Gently massage it into your scalp for 5–10 minutes to ensure it penetrates the hair follicles. Make sure to cover all areas of the scalp thoroughly.
  4. Leave it on: Leave the onion juice on your scalp for at least 30 minutes to 1 hour. For better results, you can cover your hair with a shower cap to allow the juice to penetrate deeply.
  5. Rinse and wash: Rinse your hair thoroughly with lukewarm water. Then, wash your hair with a mild shampoo to remove the onion juice completely. You may need to shampoo twice to eliminate the smell. You can also apply the juice along the length of your hair for added benefits.
  6. Condition your hair. Use conditioner to moisturize and soften your hair.

Tips to use homemade onion juice hair treatment:

  • Frequency: Use this treatment 1–2 times a week for the best results.
  • Patch test: Always perform a patch test before applying onion juice to your entire scalp to check for any allergic reactions or irritation.
  • Consistency: Regular use over several weeks or months required to notice significant changes in hair growth or thickness.

Image credit: Image by Leopictures from Pixabay (CC by 0) & Image by Mohamed Hassan from Pixabay (CC by 0)

Author: Sumana Rao | Posted on: September 19, 2024
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Practicing Kegel hold

Practicing Kegel Hold Everyday Helps To Improve Bladder, Bowel And Pelvic Health

Kegel hold also known as Kegel exercises, involves contracting and relaxing the pelvic floor muscles, offer numerous benefits for elderly individuals, particularly in terms of improving bladder control, enhancing bowel function, and supporting overall pelvic health.

Practicing Kegel hold helps all, especially those who are aged 40 and over in many ways. Kegel hold also helps new mothers who have given birth recently.

1. Improved bladder control

  • Urinary incontinence: As people age, bladder muscles weaken, leading to urinary incontinence or loss of bladder control. Kegel exercises help strengthen the pelvic floor muscles, which support the bladder, leading to better control and reduced leakage.
  • Prostate health in men: Elderly men, especially those who have had prostate surgery, may experience issues with bladder control. Kegel exercises can improve urinary retention and reduce post-surgical incontinence.
  • Signs of bladder performance improvement in adults:
    • Longer time between your restroom visits
    • Not too many accidents
    • Ability to hold the urge.
    • You will feel dry underwear instead of always being wet.
    • Getting good sleep during night

2. Enhanced bowel function: Weak pelvic floor muscles may contribute to fecal incontinence. By strengthening these muscles, Kegel exercises can help improve bowel control, leading to fewer accidents and more predictable bowel movements.

3. Support for prolapsed organs: Pelvic organs prolapse, where organs such as the bladder, uterus, or rectum drop from their normal position due to weakened muscles, is more common in older women. Kegel exercises can help prevent or reduce the severity of prolapse by strengthening the muscles that hold these organs in place.

4. Improved sexual health: Kegel exercises can enhance sexual health in both elderly men and women by increasing muscle tone in the pelvic floor, which may lead to improved sexual function and sensation.

5. Promoting posture and stability: A strong pelvic floor can also improve core stability and posture, reducing the risk of falls in elderly individuals by providing better support for the spine and lower body.

Instructions to Kegel exercise practice: It is essential to identify the muscles that you need to hold before practicing Kegel hold.

  1. Find a comfortable position:
    • Start by sitting or lying down in a comfortable position. You can also stand if that is easier for you. In the beginning, lying down might help you feel the pelvic floor muscles better.
    • If you are familiar with Bridge pose or Sethu bandhasana then, you can practice Kegel hold while you are performing the bridge pose.
  2. Identify Your pelvic floor muscles:
    • To locate the pelvic floor muscles, imagine you are trying to stop urination midstream. Those are the muscles you will be working on. (Do not regularly stop urination while doing Kegels; this is just to help identify the muscles.)
  3. Contract the muscles:
    • Once you have identified the muscles, squeeze and hold them for 3-5 seconds. Try to avoid tightening your thighs, abdomen, or buttocks—focus only on the pelvic muscles.
  4. Relax:
    • After holding for a few seconds, fully relax the pelvic muscles for 3-5 seconds before contracting again.
  5. Repeat:
    • Aim for 10-15 repetitions per session, 3-4 times a day.

How to visualize Kegel hold during practice?

Watch this video: How To Do A Kegel Exercise – Step By Step Instructions – YouTube

Imagine the pelvic floor muscles as a hammock holding your pelvic organs.

Relaxed state: In this state, the pelvic floor muscles are at rest, supporting the bladder, uterus (in women), and rectum.

Contracting (Kegel): Tighten the muscles that would stop urination. Think of lifting the muscles upward and inward, like pulling the hammock up. This motion strengthens the muscles.

Relaxing: Release the contraction and let the muscles return to their resting position. Repeat this process.

Kegel exercises are discreet and can be done anytime, making them especially beneficial for older adults who want to maintain their independence and quality of life. Do not overdo Kegel hold as it could lead to pain in pelvic muscles. Practicing 2 to 3 times a day will improve the performance of your pelvic muscles.

Image credit: 3 images by Akshay Gupta, https://pixahive.com/photo/dvapada-dhanurasana-bridge-pose-on-elbows-3/

Author: Sumana Rao | Posted on: September 18, 2024
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Oropuche virus outbreak

Travel Alert – Oropouche Virus Outbreak in Americas And Precautions For Public And Pregnant Women

An outbreak of Oropouche virus (OROV) is currently affecting several countries in the Americas. The virus, which is transmitted primarily by biting midges (Culicoides paraensis) and mosquitoes, causes Oropouche fever, a disease characterized by symptoms such as fever, headache, myalgia, joint pain, and gastrointestinal issues.

Key outbreak details:

  1. Bolivia: So far this year, more than 400 confirmed cases were reported, in the departments of La Paz, Beni, and Pando.
  2. Brazil: As of late July 2024, Brazil has reported 7,284 cases, primarily in the Amazon region. Two deaths were reported in the state of Bahia, the first known fatal cases associated with acute Oropouche virus infection in Brazil.
  3. Colombia: 74 confirmed cases were reported in the departments of Amazonas, Caquetá, and Meta, with no associated deaths.
  4. Cuba: The first outbreak in Cuba occurred in May 2024, with 74 confirmed cases in Santiago de Cuba and Cienfuegos provinces.
  5. Peru: 290 confirmed cases have been reported in five departments, including Loreto and Madre de Dios, the highest number recorded in the country to date.
  6. United States: 21 travel-associated cases have been reported among U.S. residents who traveled to Cuba. The CDC has advised travelers to areas with known Oropouche virus activity to take precautions against insect bites to prevent further spread of the virus upon their return to the U.S.

Symptoms of Oropouche virus disease:

  • Fever: An abrupt onset of high fever is common.
  • Headache: Severe headaches, often with pain behind the eyes (retro-orbital pain).
  • Muscle Pain (Myalgia): Generalized muscle aches are frequent.
  • Joint Pain (Arthralgia): Pain in the joints, sometimes with swelling.
  • Rash: A maculopapular rash may develop in some patients.
  • Photophobia: Sensitivity to light.
  • Gastrointestinal Symptoms: Nausea, vomiting, and diarrhea can occur in some cases.
  • Neurological Symptoms: In rare cases, OROV infection may lead to neuroinvasive disease, presenting with symptoms such as a stiff neck, altered mental status, seizures, or limb weakness.

Recurrent symptoms: Unlike many other arboviral infections, symptoms of Oropouche virus disease may recur after initial recovery. Some patients experience a relapse of fever, myalgia, or headache days to weeks after the first episode of illness resolves.

Care and management: There are no vaccines to prevent or medicines to treat Oropouche. The best way to protect yourself from Oropouche is to prevent bites from biting midges and mosquitoes. Management of Oropouche virus disease is primarily supportive, as there is no specific antiviral treatment.

Supportive Care:

  1. Rest and hydration: Adequate rest and fluid intake are crucial to prevent dehydration, especially in cases with fever or gastrointestinal symptoms.
  2. Pain and fever relief: Use acetaminophen (paracetamol) to reduce fever and alleviate pain. Avoid nonsteroidal anti-inflammatory drugs (NSAIDs), like aspirin or ibuprofen, to reduce the risk of bleeding complications.
  3. Avoid further insect bites: Patients should use mosquito nets, insect repellents, and wear long-sleeved clothing to prevent being bitten by vectors (mosquitoes or midges), especially during the first week of illness to avoid further transmission​.
  4. Clinical monitoring: Monitor for severe or unusual symptoms, especially signs of neuroinvasive disease (e.g., stiff neck, seizures) or complications like severe bleeding or liver involvement.
  5. Pregnant patients: Should receive additional monitoring due to the risk of vertical transmission and potential adverse pregnancy outcomes, such as fetal death or congenital malformations.

Oropouche Virus and Pregnancy:

Oropouche virus (OROV) infection during pregnancy is a growing concern, especially given recent reports of potential vertical transmission (transmission from mother to fetus). The Pan American Health Organization (PAHO) issued an epidemiological alert in July 2024 regarding this potential risk, following reports of adverse pregnancy outcomes associated with Oropouche virus infection, including fetal deaths and congenital malformations​.

Potential risks to pregnant individuals:

  1. Vertical Transmission: There is a potential for the Oropouche virus to be transmitted from a pregnant person to the fetus, like other arboviruses like Zika virus. This transmission could occur at any stage of pregnancy and may lead to severe consequences, including fetal loss, congenital anomalies, or other pregnancy complications​.
  2. Adverse Pregnancy Outcomes: Ongoing studies are evaluating whether Oropouche virus infection during pregnancy can lead to adverse outcomes, such as stillbirths or developmental issues in newborns. The evidence is currently limited, but the concern arises from similar patterns seen with other arboviral infections.

Recommendations for pregnant travelers:

  • Avoid travel to affected areas: Pregnant individuals are advised to avoid non-essential travel to regions experiencing Oropouche virus outbreaks, particularly areas with documented transmission in South America and the Caribbean.
  • Prevent insect bites: If travel is unavoidable, pregnant travelers should take stringent precautions to prevent insect bites:
    1. Use EPA-registered insect repellents.
    2. Wear long-sleeved shirts, long pants, and socks.
    3. Stay in air-conditioned or screened-in accommodations.
    4. Use bed nets if sleeping outdoors or in an unscreened environment.

Clinical Management and Monitoring:

  • Close Monitoring: Pregnant persons with a suspected or confirmed Oropouche virus infection should be closely monitored by healthcare providers for potential complications. This may include ultrasound examinations to assess fetal health and additional laboratory tests.
  • Supportive Care: Since there is no specific antiviral treatment for Oropouche virus, supportive care is essential. Fever and pain management with acetaminophen is recommended, while avoiding NSAIDs to minimize the risk of bleeding​

Public Health Actions:

  • Enhanced Surveillance and Research: Health organizations like the CDC and PAHO are increasing surveillance and research efforts to better understand the impact of Oropouche virus on pregnancy and to establish more concrete guidelines for care and prevention.

If you are pregnant and considering traveling to an area with Oropouche virus transmission, consult with your healthcare provider to discuss the risks and appropriate preventive measures.

For further details on travel advisories, symptom management, and prevention measures, you can visit the CDC and WHO websites.

Reference: https://www.cdc.gov/oropouche/about/index.html

Author: Sumana Rao | Posted on: September 15, 2024
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Health tips for kids

Ways To Keep Kids Healthy During School Days

Kids’ health is always a great concern for parents especially when they go to school. While in school kids can be exposed to different germs that parents might not be aware of. Little ones will not understand the impact of exposure to various types of germs. All parents want to see their kids healthy, energetic, and cheerful all the time. How can parents help and take care of their kids’ health? Here are some key health tips for kids to help them stay healthy, focused, and energetic throughout the school year:

1. Healthy breakfast:

  • Ensure your kids start the day with a nutritious breakfast. Include protein (eggs, yogurt, nuts), whole grains, and fruits to boost energy and concentration.

2. Hydration:

  • Encourage your child to drink water throughout the day to stay hydrated, especially if they are active in sports. Packing a water bottle helps ensure they get enough fluids.

3. Balanced lunch:

  • Pack balanced lunches with a mix of proteins (chicken, turkey, beans), whole grains (whole-wheat bread, quinoa), fruits, vegetables, and healthy fats (avocados, nuts). Keep sugary snacks to a minimum.

4. Sleep routine:

  • Re-establish a consistent sleep routine at least a week before school starts. Kids need 9-12 hours of sleep depending on their age and having a consistent bedtime routine helps them stay well-rested and focused.

5. Immunizations and checkups:

  • Ensure that your child’s immunizations are up to date and schedule a back-to-school checkup. Eye exams, dental visits, and overall health assessments are important before the school year starts.

6. Hand hygiene:

  • Teach kids the importance of hand washing, especially before eating and after using the restroom. Consider packing hand sanitizer for when soap and water are not readily available.

7. Physical activity:

  • Encourage daily physical activity. Whether it is participating in sports, playing outside, or walking/biking to school, exercise is essential for their physical and mental health.

8. Proper backpack use:

  • Ensure that your child uses a backpack with padded straps and encourage them to carry it with both straps to avoid back and shoulder pain. The backpack should weigh no more than 10-15% of their body weight.

9. Mental health check ins:

  • Talk to your kids about their feelings and stress related to school. Create a supportive environment where they can express worries or challenges and remind them that their mental well-being is as important as their physical health.

10. Limit screen time:

  • Encourage limiting screen time, especially before bed, to ensure quality sleep. Instead, promote outdoor play, reading, or creative activities in their downtime.

These habits help keep kids healthy and create a solid foundation for a successful school year.

Image credit: Image by Эдуард Черников from Pixabay (Free to use under pixabay license)

Author: Sumana Rao | Posted on: September 14, 2024
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