BLOG - UltraCare PRO - Part 18

Tips for choosing the impeccable classy raincoat

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As rains are here, also is the necessity to shelter you against getting drenched amidst the heavy rains. Suggestively, a raincoat would best come to your rescue while you are out. Even a lot of different kinds of umbrellas are available but, they eventually don’t protect much against the rains as equal to a raincoat. Raincoats are available in many styles, types and different price ranges also. Here are some basic essential tips on choosing the right type of raincoat for you.

  • Raincoat must not be close-fitting: Always choose a comfortable fitting raincoat. Otherwise, there are possibilities of limiting the blood flow which is unsafe.
  • Always pick on breather raincoat: Pick a raincoat which blocks perspiration and doesn’t produce an unpleasant smell. Also, opt for the material that quickly dries up.
  • Color shades and material: Decide on lively colors such as red, blue, pink, yellow, etc. These lively colors would conflict with the dull climate and make you more noticeable during a rainy day. Choose a water resilient or rainproof material that is airy too. Pick material such as coated nylons, cotton, Gore-Tex and Tyvek that are sturdy.
  • Permanence check: It is suggested to select a rain jacket that persists for an extended period of time. Many types of rainwear assure permanence, but they wear out simply.
  • Opt for distinct qualities: Gaze for the separable hood. You can enhance the style with awesome and stylish buckles and belts and fancy buttons making it chicer. Securing layers, zippers, air outlets, hood patterns, pockets, hood adjustments and easy to carry are some qualities to look for.
  • Varieties of climate safeguard: Water-resilient/ non-breathable, windproof/ wind-resistant and 3 features in 1 jacket.

Waterproof and breathable technologies do a wonderful job in the making of these raincoats. The basic element in the raincoat material is a covering or layer that makes the technological secret of preventing rain whereas letting the perspiration steam to outflow. Due to its delicacy, a thin film is attached to a defensive material to make a laminate. Mostly all rainwear is made up with a laminate or an outside layer, yet the same resources in each will differ.


Largely, all rainwear breathable and waterproof, have an additional long-lasting durable water repellent (DWR) polish. With a raincoat’s external material is water repellent rainfall exactly drips up and rolls off.When the DWR wears out, a rainwear’s surface material can get damp. The basic coating still keeps the water out, but the damp surface material reduces the movement of perspiration steam to the outer side. The muggy lining may even stick to your skin which makes you feel as the rainwear is dripping.


To protect one from the rains, a rainwear coating is inserted in additional layers. An outer layer stops until it gets scrapped in the rain whereas the inside layer shields against both body oils and deterioration from the inner part of the rainwear. Three sorts of assembling done in a rainwear are a 2-layer, 2.5- layer and 3-layer design.


Rainwear in today’s world is available in many different types. This different rainwear can be worn for different activities like mountain biking, climbing, trail running, general short walk, etc. Raincoats- jackets of long length, medium length, and types in accordance to various needs and styles, rain pants and rain boots.


Take good care of your rainwear by cleaning, drying regularly and washing in the front-load machines, precisely.

Realities of Knee Injury

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A knee injury is largely initiated by rotating or turning energy put on the knee or a nonstop jolt from sports, accidents or tumbles.


Knee strains arise when ligaments near the knee are overextended mostly because of over stretching or enlargement. This pressure steers to the unbearable pain on the outer part of the knee. It causes a disturbance in the regular mobility of the knee.
Knee sprains are the injuries to the muscles that clench the knee organized.
Knee joint displacement takes place owing to extreme force and enormous strength like sports or accidents. An occasional damage which is the reason to the critical harm to the functional workings of the knee that comprises of the harm to the blood vessels and nerves of the knee. It needs immediate surgery or therapy.
Knee bursitis befalls when a liquefied pocket, known as Bursa, in the knee is peeved. These watery bags are situated across the joints that perform as a safeguard which lessens the resistance amongst many nerves and muscles all over the joints.
Knee fractures happen by uninterrupted forces. The Kneecap (Patella) fractures happen when a human stumbles exactly down on their knees and the kneecap breaks because of the intensity. These happen to people having osteoporosis or brittle bones.
Other knee injuries consist of patellofemoral pain syndrome also known as runner’s knee and dimness and deterioration of the tendons below the kneecap. It may happen because of the buildup of recurring harm to the knee formations. This may be sourced by one or the other inborn difficulties or inappropriate workings of the knee effort.

The core indications of the knee injury are as follows:

  • Ache
  • Enlargement
  • Warmth
  • Soreness
  • Sensitivity
  • Trouble in bending the knee
  • Hitches in enduring weight
  • Ticking or bursting noise
  • Lock up of the knee
  • Hurting of the knee
  • Sense of unsteadiness

If the injury seems critical, usually the signs are ache and enlargement. If the injury is prolonged or overdone, the main indications are ticking or bursting and irregular pain noticeably.


Acute or critical injuries mostly result in immobilizing. Certain knee injuries cause long-lasting, permanent loss and may end in difficulties like prolonged abnormality.


The diagnosis of the knee injury is done by a physician at times based on x-rays, MRI’s, physical checkups and history. A knee injury is foremost treated and tested by a primary care provider (PCP) like a family practitioner. Diagnosis is based on how the injury was and if there are any medical concerns, the doctor does certain tests which include bending and twisting of the knees, check the steadiness of the muscles and the examine the loss of the tendon. The knee-bending tests are done by doctors to set apart precisely which muscle or which part of the tendon has been injured.


Therapeutic medication includes splinting and restraining that help the knee from moving and lessens the possibility of more injury. It helps in relaxing the knee by immobilizing it. Further, general injuries that include ripped muscles, unsteadiness of the knee joints, swelling, less mobility, and fractures will need an orthopedic surgeon meeting. In the early stages of the general injuries, RICE therapy can be used. Resting your leg on the wheelchair and using crutches may be recommended.

Surgery may be counseled for the torn ligaments, fractures, displacement of the knee. Severe injuries to numerous parts of the injured knee may require immediate surgery.

Water – The desired H2O for life

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Water plays an essential role in your life. It is necessary to drink almost 8-10 glasses water a day to keep your body hydrated. But, it is very important to know what quality of water you are drinking? And, how does the quality of your drinking water affect your body? Let us go through some of the guiding principles of water.


Different types of water have dissimilar chemicals, minerals and unlike qualities in them. I know you are having a question in your mind, which type of water is safe to drink, isn’t it? So, let’s get started. There are ten types of water in the world.

1. Tap water is provided by the municipality of the country. It includes many dangerous chemicals and medicines which are harmful to your health. They are not even standardized. While the city controllers do not inspect or pass through a filter for medicines, there are many medicines in your tap water. If the tap water isn’t filtered properly, deadly chemicals and metals make water unsafe to drink. The tap water that has been filtered with only carbon is good for drinking and will quench your thirst.

2. Spring water is good for drinking. It consists of a vast array of trace minerals which the human body needs to a great extent. If possible, spring water should be consumed from the faraway places on earth.

3. Well water is mostly infected with minerals like manganese and iron if your place is untouched. Another reason to get infected is if the place earlier was used for agriculture or industrial reasons. It is always advised to test cautiously before using it for consuming. The state testing labs may not test for hundreds of deadly chemicals and may not even test for impurities like higher levels of manganese.

4. Mineral water is suitable for drinking. It is rich in crucial minerals such as calcium and magnesium. It is good for your health.

5. Distilled water does not contain any minerals. It is useful for detoxing your body for a short term only, however, if consumed for a longer period it will lead to mineral deficiency.

6. Reverse osmosis water just like distilled water has no minerals in it. To make reverse osmosis water suitable for drinking, it has to be demineralized. It is used for short-term detox programs but it is harmful if consumed for a longer period. Reverse osmosis water includes passing water at high force throughout membranes which eradicate larger bits, minerals, and impurities. This water is mostly acidic.

7. Alkaline water is most excellent for health because it comprises beneficial minerals with the correct pH sense of balance for wonderful health. Ionized alkaline water is way better as it chains the wholesome pH and mineral substance of alkaline water with probable antioxidant.

8. Bottled water contaminates the atmosphere as unsafe contaminants from some plastic bottles can seep into your water. Bottled water is just filtered municipal water. It has a deficiency of the necessary minerals.

9. Flavored or zero calorie water is definitely a big no-no. It does no good to your health as it contains artificial flavors and artificial sweeteners. They consist of the abundant quantity of sugar and fructose which lead to many health problems.

10. Water filters are helpful only if a high-quality water filter is fitted at your home. An entire home carbon filter will eradicate impurities from the humid chemical loaded fumes that humans breathe in while taking bath or while cleaning the dishes.


Arthritis – A disheartening knee problem in India

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Osteoarthritis is an alarming knee problem in India with the country having the second-largest osteoarthritis patients in the world. Sometimes just think, what’s wrong with your bones? According to Mudit Khanna, Consultant Orthopedics at Wockhardt Hospital, in the previous years, Indians in the age-group of 30-50 years are falling over to osteoarthritis, still, it carries on to severe influence on the survival of the old aged people. This disease cause full immobility of the knee. If the pain is not taken care of by exercises or medicines, a person may be disabled in the future. So doctors recommend undergoing a surgery.

Osteoarthritis arises when there’s a loss in and all over the joints which the body isn’t capable to completely heal. Basically, it is the process in which the wearing and tearing of the defending nerve at the last part of the tendon happens slowly and goes downhill over the course of time. Women are more likely to osteoarthritis because of weakened bones and weight issues.

Even though India is one of the best young at heart countries in a rapid-aged ecosphere, there is a rise also in the ratio of old aged individuals. There is one old aged person in each 12 people in India. With this also arises the increase in the patients of DJD- Degenerative Joint Disease or Osteoarthritis occurred by the swelling, collapse and ultimate injury of the tendon of the joints. DJD may perhaps be an infection of elderly people but it even upsets the youngsters. According to orthopedic surgeon and sports injury specialist, Dr. DilipNadkarni of Lilavati Hospital, Mumbai, the main reasons cricketers of India miss so many matches are a the extreme use of muscles, exhaustion and lack of fluid intake because of perspiring a lot for the spirited sport, they are liable to injury. Another reason is being overweight puts an extra burden on bones and joints causing a person more vulnerable to osteoarthritis.

Another kind of Arthritis known as Rheumatoid Arthritis (RA) is an autoimmune ailment where the body strikes itself steering to swelling and joint damage which also effects painfully on the holding of a glass. Rheumatoid Arthritis is activated from viral or bacterial infections, smoking, and contact of some types of dust or fibers. Research shows that ordinary form of Rheumatoid Arthritis begins in the lungs. The difficulties of RA are diabetes, high blood pressure, untimely heart disease, early death and musculoskeletal pain all of which are difficult to take care of. It particularly comes in the young age group 20-40 years and even in children 15 years or below and upsets numerous joints.

For the unbearable, chronic pain people usually use painkillers. The market for painkillers is increasing day by day for the chronic lower back, headaches, and arthritis prevents 30% of the Indians from enjoying their life, according to the figures collected by the Delhi Pain Management Centre.

The treatment such as replacing joints particularly complete joint replacement surgery is commonly done. High-tech, cementless implants, using a patient’s natural tissue growth is also used in joint resurfacing techniques. Another new and painless visco-supplementation process is done where a liquid is injected into the joint for short-term support, particularly for treating the pain related to knee osteoarthritis. Also available are intra-articular hyaluronic acid and other injectable medicines.

Physicians and specialists are now researching and working on the new therapeutics of certain solid medications for these diseases made in India at a lower cost.

Another safest remedy to heal these diseases is yoga and another mild remedy is the herbal one- turmeric for swelling and infection in arthritis.

Driving and Back pain

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You must have suffered back pain notably while driving for longer hours and as you must have noticed, it puts a strain on your spine, lower back, shoulder and neck. Just to inform, you are a not alone person but there are many other people who suffer back pain while driving. People like truck drivers, postal workers, courier workers and people who drive to their workplace and back home.While driving, people experience forces like acceleration, jerks and vibration that trigger back pain easily. The reasons causing back pain are mainly some vehicles have poorly designed car seats and also your feet are occupied in regulating the car’s pedals so, your feet cannot alleviate and aid your lower back.

Measures to prevent back pain while driving:-

  • Take regular intervals during long drives. Do stretching exercises.
  • Know your driving maximums.
  • Adjust your car seat in a comfy position. You can keep a small cushion or a rolled towel at your lower back for added support. You can even us a specially designed cushion for your car seats which perform as a shock absorber.
  • Automatic cars put less burden on your lower back equalled to manual cars, whereas in manual cars overuse of clutch leads to back pain.
  • Make sure you don’t keep your wallet or cellphone in your back pocket as this may considerably misalign your spine. It may not be visible first but gradually your back pain will get worse while driving.
  • Always keep your car in a good condition, especially the tires and the shock absorbers which help prevent jumps and jerks, resulting in a smooth drive.
  • You can also use heat packs available in the pharmacy which you can plug in the cigarette socket in your car for continuous heat or use automatic heated seats in your car, if you have, for muscle warm up.
  • Even cold packs are available at pharmacies, or you can use an icepack enveloped in a towel, depends on what suits your body.
  • Use cruise control if you have in your car, keep cruise control mode on and place your feet on the floor in 90-degree angle firmly on the ground. This will obviously maintain your spine.
  • Take good care of your posture.
  • While loading and unloading items from the car or vehicle, try caring small items or less weight, closer to your body while you bend your knees and lift the load. This will help lessen your back pain.

Certainly, with some precautions and care along with some basic tricks and ideas which relax you and increase your comfort level to an extent and help you to drive smoothly to your destination was our initiative.

Have a safe and back pain-free journey!

What your Poop tells you about your health?

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Well, I understand that you might be feeling awkward or not comfy to even think about this question. But it is true, your poop is an indicator of what’s going on in your body and it shows how your health is? It actually indicators about your eating and lifestyle habits is affecting you. There are 6 ways your poo could be indicating problematic conditions for you:-
1. Your gut isn’t working correctly
The reasons could be as follows:

a.lack of nutrients in the body,
b.aging process,
c.irregular blood sugar levels,
d.disturbed everyday lifestyle,
e.medicines like painkillers and antibiotics,
f.microbiotic imbalances,
g.chronic diseases like Chron’s and colitis,
h.medical surgeries,
i.autonomic nervous system issues.

Solution: Avoid processed food; increase your intake of whole foods like fruits and vegetables and foods high in nutrition. Chew the food well, eat slowly with care. Have a fixed time to sleep. Ignoring all these matters will lead to a chain of problems which further leads to gastrointestinal dysfunction.


2. Your microbiome is off-balance
The reason could be the change in diet or imbalanced diet, antibiotics are on and lots of travelling.

Solution: Eat the vast array of fresh fruits and vegetables and avoid processed foods if possible. Grow your own fruits and veggies or spend time on a farm where millions of germs thrive. Eat prebiotic foods like fruits, vegetables containing starch and tubers, whole grains, beans and legumes. Feed on probiotic foods like yoghurt, kefir, mold-enhanced cheese and fermented products like pickles and kimchi etc. Balancing good bacteria is essential in your body otherwise your body may not be able to perform its task of breaking down carbs and producing digestive enzymes, etc.


3. Your diet isn’t working for you
The actual reason could be the poor intake of dietary fibres, consuming processed food and food sensitivities also play a vital role in the diet.

Solution: Note down what do you eat and any indications you notice. Think about body waste removal diet. Never ignore signs of even basic diseases, which may lead to a lack of energy and other serious health issues.


4. You are thirsty
You are not taking adequate amount of water or water-based foods, more coverage to heat, regular vigorous workouts, specific medications, stress and low carbs or high protein diet.

Solution: Drink more water before and after exercising, stabilise your workout schedule. Meditate and relax and de-stress yourself. Consume more water based foods like fresh fruits, vegetables and whole grains. Being dehydrated, your body will go through more.


5. Stress
Stress is caused due to over workload, less time spent with nature, lack of supportive system and incapability to manage work.

Solution: Go for regular walks, get adequate sun contact, love nature, enjoy soothing music, indulge in light massages, do deep breathing exercises , laugh a lot, cuddle a loved one or your pet, go to swim, do yoga or stretching exercises, relax in a hot tub or take sauna bath, have sex, enjoy non-competitive play and drink green tea moderately. Overstress can lead to lots of mental and physical disorders and builds up walls towards completing your goals.


6. Your workout is not working for you.
The unevenness of high power compared to functional retrieval, extra workouts, the difference in cardio vs. resistance training or inactive routine could be the real reasons.

Solution: Increase mobility, do exercises or movements which you like or thoroughly enjoy so you don’t have to drag yourself to do your workouts.

Keep a note for a certain period of time on how much exercises or workout you do on a daily basis. Give your muscles and body, time to recover after workout injuries or muscle cramps and avoid exhaustion. Following a proper routine will keep your body active, wound free and more energetic throughout the whole day.

7 Ways to help prevent arthritis in women

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Arthritis is joint pain or inflammation of the joints. It can affect maybe one joint or multiple joints. Actually, there are more than 100 different types of arthritis with different reasons and different treatments. There are two most common types of arthritis namely osteoarthritis (OA) and rheumatoid arthritis (RA).

Symptoms: – Usually, develop over time, they may emerge rapidly. Normally, seen in adults over the age of 65, but it can also cultivate in children, teens, and younger adults. It is mostly detected in women compared to men and also analyzed in obese people. The base of arthritis lies in cartilage-a strong but stretchy connective tissue in your joints. It defends the joints by engaging the pressure and shock produced when you move and put the burden on them. The decrease in the natural quantity of this cartilage tissue is the reason behind any type of arthritis. Now, let us check out 7 ways to prevent arthritis in women:-

1. Maintain a good body weight.
Being overweight is one of the main possibilities for arthritis. Due to this heaviness on the joints the sooner they wear out. As said by Scott Zashin, MD, a board –certified rheumatologist and clinical professor of medicine at the University Of Texas Southwestern Medical School “Every extra pound of weight you have on is 4 pounds of pressure on the weight-bearing joints, like your knee and hips.” So, it is always best to shed those extra pounds to lessen the arthritis pain. Change your diet accordingly by adding fiber, whole grains, fruits and vegetables and restraining fat and refined carbs. This will surely be a great start towards lessening arthritis pain.

2. Swap your high heels.
People with arthritis should be very careful and take care of their legs. Avoid wearing high heels on an everyday basis. It’s ok to wear them once in a blue moon. If high heels are worn more often they create a lot of sufferings.

3. Do non-impact exercises.
Exercises like long-distance running and soccer burden the joints and the cartilage wear down sooner, deteriorating your arthritis. As advised by Dr. Zashin, biking and water exercises are helpful in preventing arthritis and also helps to stay active.

4. Use healthier body mechanism.
It matters a lot on how do you perform physical tasks, like lifting objects, how you hold your body and any weight. People with bad body mechanism are prone to arthritis, according to Dr. Zashin. He says, good body mechanics, like lifting with your legs instead of your back, take much of the stress off the joints. This prevents arthritis by protecting cartilage. According to Dr. Zashin, carry your purse or other bags on your forearm rather than gripping the straps with your hands or get help. Tell someone to carry your bags and relax your joints to prevent arthritis.

5. Avoid injuries.
Dr. Zashin recommends,” Avoiding injury will decrease the risk of developing arthritis later in life. He says, “If you’re doing exercise that’s increasing your pain the next day, that’s probably not the right exercise for you.” So, it is better to concentrate on exercises and sports that may be exciting but equally safe. It is extremely important to be aware of your body’s limits. Always follow instructions given by your doctor or health care provider before starting any new workout schedule and also query them about any extra safety measures to be taken care of.

6. Check your vitamin D.
About 60% of Americans are deficient in vitamin D, and women, especially African-American women and those of menopausal age, are especially likely to be lacking adequate levels, according to the National Institutes of Health. Keeping a check on vitamin D levels by your doctor is a keen attempt to avoid arthritis. Dr. Zashin says, “Patients who have adequate levels of vitamin D have less progression of osteoarthritis. About taking vitamin D supplements, he says that “the benefits probably outweigh the risks, as long as you don’t take too much.” He suggests that if you’re taking vitamin D, it is advisable to get your blood levels monitored by your doctor because too much can be dangerous.

7. Drink enough water.
To avoid arthritis, drink more water. The cartilage in our joints is made up mostly of water, that’s what makes it such a great cushion for the joints. When we are thirsty, water gets pulled out of the cartilage and it spoils easily by deteriorating. Keep your cartilage healthy by drinking 6-8 cups throughout the day.

Why Does Weight Loss Get Harder with Age?

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The main reason for losing weight getting harder with age is because our ‘good‘ fat turns into being less capable. Also, weight loss demands more energy. Let us see some more reasons:-


1. Aging Muscles

As we age, maintaining healthy weight becomes a difficult task. In this age we mainly concentrate on our career and family, so we actually underestimate our health. Weight loss becomes more difficult as your muscles, ligaments, and tendons may become stiff and while regularly exercising also they might lose tendency. It results in limited durability for exercise.


2. Hormonal Changes

Another reason is hormonal changes that occur in the body. Mayo Clinic suggests that when the hormonal changes in menopause take place in women they don’t necessarily put on weight. Changes happen where there is fat storage, resulting in extra weight gathers in the abdomen, instead of hips and thighs. This is the reason to poor dietary and activity choices. Hormonal changes in aging men and women may subsidize to muscle loss. This loss slows down movement and digestion both.


3. Physical Strain

Physical strain- a number of activities which were interesting for you which you enjoyed once but no longer can do them. Now, you may be able to do exercises or activities which require less exertion, but you may need to do them for the longer time if you desire the same results. Definitely, you need to take care of your health.


4. Lifestyle Changes

As we age you may see changes in your lifestyle –some good and bad. After working throughout the life, you may find retirement as a stretched vacation. Yay! I said vacation!!! As its’ going to lessen the physical activities you do every day. You will crave for junk foods which are not at all good for health along with no exercise. So, you will be less active.


5. Maintaining a Healthy Weight as You Age

To maintain a healthy weight it is extremely important to stay fit. As your body fat or waist inches increases, you may be in trouble for some serious conditions like heart disease, stroke, type 2 diabetes, breast cancer, colon cancer, poor movement due to the burden on your joints and muscles. As your organs and muscles age, extra weight burdens your body.


6. Risk Factors for Weight Problems

You will struggle more to lose weight in case your parents are overweight or have a history of obesity.


7. Losing Weight at an Older Age

Get your body checkups done at regular intervals. The doctor will observe your weight and monitor and identify your problems at an earlier stage.To help you lose your weight your doctor may suggest you follow a proper diet or weight loss program, do regular exercises or join a gym, identify physical activities that are safe for your age and health and give a targeted weight for your body type. Doctors may suggest you to specialists in areas like dietetics, cardiovascular health, physical therapy and chiropractic care.


8. Weight loss surgery

The doctor may refer to weight loss surgery if you are morbidly obese. Morbid obesity means you weigh 100 pounds over your ideal weight or you have a body mass index (BMI) of 35 or more. Weight loss surgery lessens the size of your stomach, usually with a band or sutures. Your doctor can decide best based on your current weight, weight loss history, age, your health and any additional disorders. They make you aware of nutritional counseling and risks of complications.

Overall, an adequate sleep, a proper and healthy diet suggested by doctors and nutritionists and an active and a balanced life –all these are the answers to making your weight loss an easier and a happier journey for you.

How to sit

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Sounds silly, right? Why think about on this silly topic of How to sit? But this very common topic have certain positive, and negative effects on our body, depending on the way we sit. So, let’s discuss on this common but a very important aspect of our life.

Normally, we sit on a chair, on the couch or sofa, on the floor, etc. The way we sit affects a lot of our body parts like our hips, lower back, spine, waist, shoulders, neck and our head. Interesting! Isn’t it? Sitting for a longer period of time, in the office or at home in front of the television or even while driving a car, allocates inadequate burden alongside our spine and back. Later on, these long term along with poor sitting styles, over stress can cause tension headaches, pain in the lower back and shoulders and even disc problems. So, let’s check out some sitting positions that could be damaging to your body:-


Crossing legs at the knee

While you sit with your legs crossed, the area around your fibular head gets annoyed, which is just below the knee, it can tweak the peroneal nerve. Crossing your legs cause extra burden on your hip muscles and sciatic nerve due to the changes of the pelvic position. This can cause long-term back pain.

Solution: Always sit with your legs uncrossed. Do the leg cradle supine movement which gives elasticity to your hip muscles which got stiff by sitting this way.



A common sitting position for people with desk jobs, slouching- the head is pushed forward and out of placement pressurizing the muscles to work harder to hold back. It stresses the shoulder and neck muscles that cause tension headaches. Slouching causes ample of stress to the trodden spine reasoning to lower back pain.

Solution: Keep an alarm or reminder on your PC to check your posture and stand up and be alert of your sitting position. Use a lumbar roll or a small towel in the small of your back to maintain an erect pose. To maintain your upper body and lower back do yoga poses and exercises.


Crossing legs under each other

This pretzel-style position swaps your hip and knee joints and stresses them. This causes stiff hamstrings and knee and backache. In long term, it causes a burden on the hip capsule by continuous spin.

Solution: Change this position habit. To neutralize the strain on the hips and knees, add the Foam roll and It Band and Hand walks in your everyday routine. Do stretching exercises daily.


One leg up, one leg down

Sitting with one leg up on the chair and one leg hanging down, causes your pelvis to spin in such a manner that normally wouldn’t and refrain it from spin logically. This leads to sacroiliitis or irritation of the SI joints- a reason for lower back pain.

Solution: This habit is a no-no. Stabilize your body and to ease your lower back, increase Glute Bridges to your everyday routine. Try placing a small pillow or ball between your knees while doing this exercise, it helps set off your abs and hip muscles. Thus, enlightening your strength and steadiness.

Overall, stretching exercises prove very effective for relieving stress around the abs, hips and lower back area, if done on an everyday basis.

Best summer foods to beat the heat

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1. Watermelon

To beat the summer heat, the watermelon has a high content of water which helps to keep our body cool and hydrated. As a bonus, it keeps hunger pangs at bay. Due to the presence of lycopene, watermelon helps to keep our tummy full for longer. Watermelons are a rich source of vitamin A and C. It refills the lost water intake in our body. Thus, a boon for all the weight watchers.


2. Cucumber

Cucumber contains 95% water. It also hydrates our body during summers. According to Eating Well magazine, a cup of cucumber slices is “nearly as thirst-quenching as the glass of water”. Cucumber also stimulates anti-ageing and anti-wrinkling activity. It also helps remove waste from our body.


3. Oranges

Yummy oranges! Belong to a citrus family. Sweet, sometimes tangy in taste, oranges are rich in potassium, vital during summers. Erin Palinski says “You lose potassium through sweat, which puts you at risk for muscle cramps,” RD, CDE, LDN, CPT, author of the forthcoming “Belly Fat Diet for Dummies. She also explains, “Eating oranges replenishes your supply and keeps muscle cramps away”. Oranges contain almost 80% of water, so an orange a day will keep you hydrated during your stickiest, sweaty summer days.


4. Yogurt

A cold cup straight from the fridge, high in protein, yogurt adds a dose of probiotics, useful bacteria that keeps your digestive system running smoothly during summers. Yogurt also keeps gastro-intestinal problems in control.


5. Honeydew and Cantaloupe

Both high in water levels, Honeydew and Cantaloupe are summer seasonal fruits, rich in vitamin A & C, also rich in potassium. These fruits easily digest if eaten on an empty stomach, also providing amounts of sugar equal to fuel your full day.


6. Blackberries and Raspberries

These colourful berries are high in fiber, rich in antioxidants and contain vitamins C. They are low in calories. They are often very expensive off the season.


7. Green Tea

Iced Green Tea is absolutely perfect for the summer season to replenish our water intake and keep ourselves hydrated. According to studies, green tea lowers cholesterol, may help in curing heart disease and cancer. It increases your metabolism and helps fight dementia.


8. Apples, Figs and Pears

An apple a day keeps a doctor away. Apples and pears should always be washed before eating so as to clear the pesticides on them or you can opt for the organic ones. It’s best to eat these fruits with their skin on so as to achieve the maximum nutrients. Apples, pears and figs are high in fiber. Ideally two medium sized figs contain more than 1.5gms of fiber.


9. Apricots, Peaches and Nectarines

All three of them are low-fat foods, good for the heart, fights cancer. Apricots, Peaches and Nectarines are also very good for the skin. They are high in fiber. Peaches have Vitamin C, peach and apricots have vitamin A present in them.


10. Strawberries and Blueberries

Strawberries and blueberries are colorful juicy berries rich in flavonoids. They also improve skin texture and lighten skin tone. They also increase the blood flow to the skin. Both these berries help prevent heart disease, manage diabetics, fight against cancer, etc.


11. Nuts

Nuts such as almonds, peanuts and cashew nuts etc., a handful of these are great to munch on. Keeping our stomach full for a longer period of time while avoiding unnecessary junk food. They also help in fighting bad cholesterol.


12. Avocados

Avocado is rich in healthy fats. It has a very good flavor with a very smooth texture. They are high in fiber and potassium, but low in carbs. They help in lowering cholesterol. They have a lot of antioxidants, good for the eyes and beneficial for the skin. It may help to battle cancer.


13. Salads, Green Leafy Vegetables

Leafy vegetables like spinach, kale, mint, etc along with salads like cucumber, etc are very cooling and very light on the stomach. Perfect to beat the summer season.