Top Health Tips on Treating Body Cramps

Muscle sprains and ligament tears are one of the most common injuries that medical practitioners encounter on a regular basis. These injuries are painful and can also limit one s movement, needless to say. However, there are simple things that can be done as soon as the injury happens so that the impact of the injury can be reduced, the symptoms minimised, and recovery improved.

A sprain is a tear of the ligament. The ligament is responsible for connecting the tissue strands that connect the bone to the muscle. When this sprain affects the muscle or even the tendon, it is known as a strain.
Sprains are very common and can occur due to a fall, twist, or impact. Most commonly affected areas are the ankles and wrists. Sprains happen when there is a pull or a twist of the ankle or the joint. This is very common in athletes and can be caused by repetitive motions in the knees, wrists, elbows, etc.

The most common symptom is pain, swelling, limited movement, and sometimes bruising. The degree of these injuries depends on its severity. The most common ways to treat such injuries are as follows.

RICE therapy: RICE is an acronym for rest, ice, compress, and elevate. Rest the affected area immediately by stopping any further activity. Ice the area using an ice wrap, with the ice cubes wrapped in a towel or a cotton cloth. Repeat this exercise if possible for every 20 minutes. This will reduce the swelling and pain. Compress the area using a sling or a wrap. This will help in reducing the swelling. Elevate the affected area if possible above the heart. This will help control the blood flow and thereby reduce the swelling and pain.
Pain control: If there is pain that needs medication, go for the non-steroidal drugs like ibuprofen or acetaminophen. If it is a child that is injured, it is advisable to give non-aspirin ones.
Seek professional help: Most sprains can be self-limiting over a couple of days. However, it is advisable to seek medical help if there is significant pain, swelling, or numbness, open wounds or bruises, or inability to move the joint.
The doctor may decide to do the following.

Scanning or imaging to rule out any internal hard/soft tissue injury like fracture or tear
Immobilise the joint with a splint or a cast
Start physical therapy if there is severe pain and immobility
Surgical repair if there is a ligament injury
A word of caution to athletes or people who are very active physically is to go easy on the joint. In an eagerness to quickly get back to their routine, more and severe damage may be caused. This can be avoided by allowing time for complete healing.

There is probably no house in India, where dishes are prepared without the use of ginger. It forms an amazing spice that is savoury, both for spicy and sweet dishes and as a result, most Indian dishes include this spice for making them tastier and healthier. But did you know that both fresh and dried ginger has medicinal properties as well?

Here are the top 13 benefits proffered by ginger

Healing properties: Ginger can be used as a fresh root or a milled powder for healing all kinds of sores and cuts and it prevents spread of infections.

Helps in relieving pain: If you can boil ginger for a short time and drink the liquid, it can help in alleviating the chronic and acute pain caused by arthritis, rheumatism, abdominal cramps, back pain, bronchial asthma and bronchitis, neck stiffness, inflammation in the kidney and liver.

Regenerating properties: Ginger can help in increasing the blood circulation, eliminating toxins and regenerating the tissues that have been harmed with any kind of disease.

Fat burning abilities: Ginger can act as a fat burner and aids in weight loss. It can create a feeling of fullness and reduces sudden food craving so that you will not have to snack in between meals.

Anti-inflammatory properties: Regardless of what has triggered the cause of pain, ginger has the potential to set you free from it owing to the anti-inflammatory properties contained in ginger roots.

Helps in relieving sinusitis: Ginger has a notable impact on the health of those suffering from sinusitis. If you are suffering from asthma, you may have it too.

Alleviating nausea: Ginger root can soothe the nerve and can prevent headache, vomiting and migraine. It can relieve you from tiredness and soreness of muscles caused due to long voyages.

Fighting abdominal discomfort: By consuming ginger tea on regular basis, your digestion, as well as food absorption, can be prevented.

Reduction of inflammation: Ginger root helps in soothing swollen joints and tired muscles. It is also recommended for relieving pain and burning sensation.

Fighting menstrual problems: Dipping a towel in ginger tea and putting in the region of the uterus can aid in relaxing the muscles.

Relieving stress: A cupful of ginger tea can aid in improving the mood and reducing stress and tension.

Empowering the immune system: The antioxidants contained in ginger roots can help in strengthening the immunity system by reducing stroke risk and cleaning arteries.

Treating cancer: It has been proven that ginger tea can kill cancer cells.

There are specific rules and ways of consuming Aadrak (ginger) by people of different constitutions and regions. An Ayurvedic constitutional examination can help you in understanding which and when is the best way for you to consume ginger.

Reflexology says that foot massage aids in releasing the blocks that hold the energy from flowing through the body. Known by the name, Padabyang in Ayurveda, the massaging of the feet at specific points have many health benefits, and at the same time, helps in the curing of some diseases as well. Ayurveda considers feet massage as a beneficial therapy that offers amazing health benefits.

What are the advantages of feet massaging at night?
Any kind of massage contributes to enhancing your well-being and feet massage is no different. The massaging of the feet at night without fail has several benefits that are as enumerated below:

Relaxation: Massaging the feet at night gives a perfect relaxation and helps you to cope with the long and tiring day. It is simply a great way for the reduction of stress and feels relaxed.
Improving blood circulation: We all know that a good blood circulation is an essence of maintaining good health. If blood cannot circulate freely, it may give rise to many health problems. A foot massage at the specific point before going to bed significantly helps in the improvement of the flow of blood.
Good sleep: Massaging the feet at night plays a crucial role in having a good night s sleep which is extremely beneficial for good health.
Reduce PMS: Pre Menstrual Syndrome abbreviated as PMS is a difficult battle that all women have to deal with. PMS causes a lot of pain accompanied by a lot of physical changes. To effectively deal with PMS feet massaging at night is an excellent option.
Reduce pains and aches: Massaging the feet every night before going to bed is a very effective way in the reduction of various types of pains and aches of the body. A proper and regular massage is recommended in this situation for more effective relief from pains.
Good for headaches and migraines: Another amazing benefit of feet massaging at night is that it helps to give you a great relief from headaches and migraines. It gives you a quick relief and most importantly without taking any medicines or having to face any other side effects.
Reduces heel pain: Many experience difficulties with heel pain in the morning after waking up. Feet massage at night before going to bed is a great way for the reduction of pain in the heels. At the same time, it also helps to deal with pain from flat feet.
Fights depression: A feet massage at night time also helps to fight depression effectively, and in this case, it is recommended to give a self-massage.
Thus, a foot massage at night is highly beneficial, and Ayurveda encourages massaging with oil as the benefits are multiplied when the foot is massaged with medicated oils. In case you have a concern or query you can always consult an expert & get answers to your questions!

Before explaining how you can reverse the deficiency, it is important to know how vitamin D plays a pivotal role in your body. Well, this very vitamin is responsible for balancing the hormonal levels and ensuring the perfect functioning of your bones and brain. Also, vitamin D is indispensable for the proper functioning of your central nervous system. This is why people who are deficient display signs of anxiety, depression and, in severe cases, even suffer from bipolar disorder.

Apart from the neurological symptoms that the deficiency of vitamin D indicates, there are some physical symptoms as well that should not be overlooked either:

Arthritis
Irritable Bowel Syndrome
Adrenal fatigue
Chronic fatigue
Osteoporosis
Muscle soreness
Autoimmune disease
So, What Are The Causes Of Vitamin D Deficiency?

There are various reasons that lead to vitamin D deficiency. The most common ones are as follows:

It happens when you are a vegan and do not consume any animal-based products, as it is common in foods like fish, egg yolks, beef liver, and fortified milk.
You have limited exposure to sunlight, in such a case your body fails to make required vitamin D.
If you spend a lot of time indoors or live in the northern latitudes, or wear robes, you may become vitamin D deficient.
In case you have dark skin, it reduces your skin s ability to make vitamin D based on your exposure to sunlight. Aged adults having a dark skin tone are more likely to suffer from vitamin D deficiency.
How To Overcome Vitamin D Deficiency?

Get More Sun: 20-30 minutes of sunlight is all it takes for our bodies to produce enough Vitamin D to last us for a week, not everybody is able to enjoy the sun.
Eat More Food Rich In Vitamin D: Just increase your intake of foods that are naturally rich in vitamin D, such as salmon, raw cheese, yogurt and egg yolk. And if you are vegetarian, go for mushrooms as they are also an excellent source of vitamin D.
Vitamin D Supplements: This is the fastest way to boost the vitamin D levels in your bloodstream, but it is advisable to consult a doctor before you begin your daily dose.
In case you have a concern or query you can always consult an expert & get answers to your questions!

Joint pain is considered to be one of the first few signs of aging. According to the science of Ayurveda, joint pain is triggered mainly by an accumulation of toxins in the body. These toxins can create an imbalance in the doshas which in turn can cause pain and inflammation on the joints. Along with joint pain, a person is likely to experience a loss of flexibility, weakness, tenderness and enlargement of the joints.

Unlike some popular forms of medication that focus on relieving the pain, Ayurveda addresses the root cause of the issue. Panchkarma aims at cleansing the body of toxins and clearing blockages in the body s digestive and circulatory system. This helps the vatta dosha flow easily through the body and reduces pain associated with arthritis etc. Panchkarma can be defined as a collection of five ayurvedic techniques. These are:

Vasti or Medicated Enema: Vasti aims at removing toxins and waste products from the body through the colon. In doing this, it cleanses the digestive channels and improves circulation of air or the vatta dosha in the body. With better circulation, joint pain is effectively reduced. An enema also nourishes the body and gives it the strength to rebuild tissues while boosting the immune system.
Abhyanga or Full Body Massage: This technique helps I the removal of toxins from deep tissues within the body. It pacifies the vatta and nourishes the body while simultaneously reducing stress and enabling better quality sleep. A full body massage also helps calm the body both physically and mentally.
Potli or Poultice Massage: As the name suggests, a potli involves massaging the body with medicated herbs tied together in a tiny bundle that has been warmed with medicated oils. This potli is then used to massage the entire body. This technique helps relax the muscles of the body and soothes the aggravated vatta dosha. It is very effective when it comes to providing relief from joint pains caused by arthritis, spondylitis, muscle cramps etc.
Pizhichil or Rich Oil Massage: A rich oil massage involves subjecting the body to streams of lukewarm oil that has medicinal properties while simultaneously softly massaging the body. This type of massage helps relieve tension and stress and is a very effective remedy against joint pains. It is highly recommended in the case of rheumatic diseases.
Svedana or Steam Bath: A steam bath helps cleanse the body both physically and mentally by aiding in the removal of toxins through sweat and calming the mind. It also helps soften the muscles and tissues and dilates the channels in the body.

Swimming or running? Having to prioritize between the two can be quite a daunting task. While swimming has its loyal followers, one cannot ignore the health benefits of running either. In fact, swimming and running are like two faces of the same coin. What is suitable for one may not be an ideal choice for another. While swimming may be helpful for some, others might benefit from running. Following the mad rush does not make any sense. Know what are your requirements, strengths, and weaknesses and then choose between the two.

This article is an attempt to clear your confusion and thus, help you choose between the two.

Injury: Running and swimming can both result in an injury. However, running is more intense. Thus, chances and frequency of an injury (muscle cramps, ligament tear, sprain or fracture) are slightly more in the case of running. In comparison, swimming is less strenuous. There is less probability of a sprain or a fracture in swimming.
Body workout: If you are looking for a complete body workout, swimming is what the doctors have just advised. The different strokes in swimming ensure maximum muscular movements. Every part of your body, from head toe, are involved in swimming. Running, however, is not a complete body workout.
Joint problems: For people with joint problems or associated conditions such as arthritis (especially Rheumatoid Arthritis), running might be highly uncomfortable and risky, aggravating the problems further. Under such circumstances, swimming comes as a much-needed breather. Not only is it safe, but also comfortable (people with severe arthritis should, however, consult the doctor before swimming). Swimming is an excellent exercise for improving the motor skills and also building on the core strength.
Calories burned: Finally some good news for the runners. If you are looking for a high-calorie burnout (where you have to sweat it out literally), running is what you just need. Swimming also helps to burn the calories, but running has a slightly higher impact. As per a survey, you burn close to 700 calories by running for seven miles per hour. Surprising, you burn only 550 calories (per hour) by swimming 50 yards per minute.
Bone health: If swimming is good for the joints, running is important for your bones. Running plays a pivotal role in improving and increasing the bone density in a person.
Hormonal effect: Swimming or running both are believed to improve your cognitive abilities. Endorphins, which are commonly known as the feel good hormone and is known to lift your spirits. They enhance your mood like never before.
Both swimming and running come with their own sets of merits and demerits. Choosing between the two can be an uphill task. If you wish to discuss about any specific problem, you can consult a Physiotherapist.

A menstrual cup is a flexible cup designed out of medical grade silicone or rubber, which can be inserted into the vagina. It is not used for absorbing blood; rather it collects the menstrual blood.

Advantages of menstrual cups over tampons

Tampons are disposable. Menstrual cups can be cleaned, rinsed and reused.
Need not be changed after every few hours. One can go without changing a menstrual cup for more than 12 hours.
Easier to use compared to a tampon. The insertion is smoother and it is generally not very uncomfortable if insertion is done correctly.
The menstrual cups need not be replaced frequently. Tampons, however, are needed in large numbers every month.
Tampons absorb almost all the vaginal fluid, leaving it dry and prone to irritation. Menstrual cups, on the other hand, leave the beneficial bacteria in place and maintain vaginal pH.
Menstrual cups help prevent menstrual odours as it is present internally.
Reasons why you should use menstrual cups
Menstrual cups rarely cause allergic reactions, unlike tampons. One menstrual cup lasts an entire day, month and even years. They are also the most environment-friendly choice as there is no need to dispose of them after every use. They prevent staining, leakage and do not increase muscle cramps. There is no risk of TSS (Toxic Shock Syndrome) from menstrual cups, which is a major risk of leaving tampons inside the body for too many hours. Menstrual cups are also helpful if you are a swimmer. They don t make things difficult for you at all. Menstrual cups are made from 100% medically approved silicone and not cotton or rayon. If you are unable to use tampons, you may choose menstrual cups as the insertion is generally smoother.

However, it completely depends on individual preference. Menstrual cups also reduce the bulk of having to carry like sanitary napkins during travel, and urgent needs to change. Thus it makes a long journey worry free. No matter what protective measures you take, remember to be comfortable. Try and maintain a diet rich in nutrients, that can help regulate the blood flow and prevent painful blood clots. Also, it is important to remain physically active to prevent muscle cramps and back pain.

How should you approach pain caused due to sports injuries?

Sports injuries can happen to any person who engages in sporting activities. These affect full-time athletes as well as those who partake in sports and exercising on an occasional basis. Most sports injuries are acute and affect the muscles and skeletal system. Usually, they are not chronic unless caused by a grave accident or left untreated.

The most common types of injuries caused due to sports are as follows:

ankle sprain
wrist sprain
concussion
knee injury
tennis elbow
hamstring pull
cartilage damage
Treatment of sports injuries depends on a number of factors such as the type of injury, part of the body affected, the intensity of the pain, and the patient's age and medical history.

Accordingly, the most common ways of approaching the pain caused by sports injuries are:

1. Immediate remedies

Several quick aid, home remedies are used to treat pain that is caused by minor injuries to muscles, such as sprains and strains. It involves alleviation of pain through rest, using ice packs and hot water bags, wearing supports and elastic compression bandages.

2. Medication

Many medicines such as painkillers and anti-inflammatory pills, creams and sprays effectively reduce pain caused by sports injuries. In extreme cases, morphine and codeine are also prescribed.

3. Physical therapy

A number of injuries can be treated and cured through certain exercise and workout routines. These aim at stretching and strengthening the affected area to provide pain relief through increased flexibility and muscle activity.

4. Injections

Various substances and chemical compounds can be injected into the injured area which works on the affected ligaments, tendons, and cartilage to reduced inflammation and relieves pain.

5. Surgical procedures

If the injury is too severe and the pain too intense, the best option for treatment is surgery. This is generally resorted to in case of damage to the skeleton in the form of broken bones and cracked ribs.

Devising the exact treatment method requires a thorough examination of the injury. Diagnosis can only be provided after taking into consideration the many factors that affect treatment. The method of treatment varies from case to case and consequently, the recovery time also differs.

As per the latest statistics published by the Center for Disease Control and Prevention, about 9% women suffer from a deficiency of iron. Though the proportion is relatively low, iron deficiency can lead to various diseases, which can be very difficult to cure. So, look out for these telltale signs of iron deficiency and check whether you suffer from any of them.

Fatigue: Your internal system uses iron for the production of haemoglobin, which is a component in the red blood cells, responsible for carrying oxygen to all parts of the body. So when the iron content is low, there is not enough haemoglobin production and all organ do not receive oxygen in the required quantities. This is bound to make you feel tired at most times.
Inability to focus: People with iron deficiency often suffer from alteration in the synthesis of neurotransmitters. This can lead to decreased functionality and focusing abilities. This may also lead to the development of apathy towards all things, including family, friends, books, music or anything that you loved and enjoyed doing.
Breathlessness: Without a proper supply of iron, there could be an oxygen crunch in the body, compelling you to feel breathless. This may happen anytime when you are working out or walking or reading a book.
Paleness: Do you think your skin has lost lustre and become pale in the last few days? That s definitely not a good sign and may be a symptom of decreased flow of blood and reduction in the RBC count.
Trouble doing your daily chores: Low levels of iron in the body can cause your endurance level to suffer. Thus, you may find it difficult to run up the stairs or catch a vehicle or swim for a while.
Soreness of muscles: Even if you could push yourself to reach the gym, you would experience the burns last longer than normal. Lack of right amount of iron prevents your muscles to recover at the right pace. As a result, you are likely to suffer from aches in the muscles.
Brittle nails: If there is a recent a development of spoon shaped or concave depression in the nails, it could be a sign of possible deficiency of iron.
Often people tend to ignore the warning signs that the body gives to inform about the problem that s cropping up. But you can t take chances with your health and so, check for these signs without any delay.

In the realm of Ayurvedic medicine, ginger is considered as a wonder root. Its medicinal purposes are many and it never fails to heal some of the most common to the more serious diseases. Ginger can be consumed raw, with other foods, or in a paste form. It is regularly used in most of the dishes that you consume on a daily basis because of its medicinal values. Here are some of the most important values that ginger has, due to which it is considered to be one of the most cherished remedy in Ayurveda.

Anti-histamine properties: Often people get allergies to dust, pollens, dirt, and other impurities in the air. These allergies can be prolonged and the person suffers a lot. When you experience a bout of allergy, it is best to consume ginger in any form. Its anti -histamine properties help in reducing the allergic reaction and relieve the patient of the sufferings.
Stimulates digestion: Ginger is a regular herb used in every meal - mostly in the form of paste and at times as chopped pieces. This is because it aids the release of bile juices from the gall bladder, which in turn promotes smooth digestion.
Cancer: According to the researches carried out at Michigan University, it has been concluded that ginger powder has the ability to kill many cancer-causing cells. It is specially recommended to be consumed by medical practitioners if you suffer from lung, prostate, ovarian, and breast cancer.
Morning sickness: At times, you experience morning sickness with a heavy head and a bout of nausea. This mostly occurs when you are pregnant. In such circumstances, consuming ginger provides the necessary vitamin B6 to your body. This helps you to stabilise your condition in the morning and reduce weakness, laziness, and nausea.
Inflammation: Ginger root has anti-inflammatory properties, which help in reducing inflammation of any kind in the body. This means that whenever you have any kind of inflammation, you are asked to consume ginger so that the swelling and pain subsides to a considerable amount.
Menstrual cramps: Cramps are very common in women during their menstruation. To reduce the pain and cramps, ginger tea is often given to them. It is said that consuming ginger regularly during periods helps in reducing the pain and cramps that are associated with it.
In a gist, these are some of the essential qualities of ginger. These are the reasons as to why ginger is often consumed daily and seen as a home remedy as well.