Nerve Pain

Vitamin B12: Connection with nerves

Vitamin B 12

Did you know its connection with Nerves

Numbness and tingling in the toes, finger tips is very common, especially after long seating position. Usually it just goes off as soon as you shift position. But if tingling persists, it can be an annoying symptom.  We have seen patients reporting it as a severe version of nerve pain in the form of constant “pins and needles sensation”, “tingling” , “numbness” and sometimes as radiating pain. However, it is a symptom with many possible causes. Diabetes, tight shoes and a vitamin deficiency can all be culprits.

You may likely be having a Vitamin B12 deficiency, if you are experiencing any of the following symptoms.

  • Strange tingling, numb sensations in the hands and feet
  • Occasional staggering or balance issues
  • Weakness
  • Fatigue
  • Anaemia
  • Swollen tongue

You don't need to have all of the symptoms to have a B12 deficiency, and it is usually easily diagnosed with a blood test.

What does Vitamin B12 do?

Vitamin B12 is a water-soluble vitamin necessary to maintain nerve health, make red cells and carry out other functions. . It occurs naturally in dairy and proteins, but is not stored in the body the way fat-soluble vitamins are.

Lack of it may lead to one or more of the above-mentioned symptoms. So please check on your nutrients and get your B12 checked so that your nerves don’t pinch you for the lack of it.

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healthy breakfast

7 Healthy Breakfast Ideas

Physical fitness goes hand in hand with Nutrition. The body will function properly only when it remains well exercised as well as well-fed!

We already know the benefits of having a proper breakfast. Despite that, the morning rush always wins over us and we either end up skipping the breakfast or have an inadequate one! Here are some suggestions that may help you plan your daily breakfast  and pack-in the right combination of nutrition, despite the rush!

When you break your fast after eight hours of fast overnight, it becomes important that you load it with the right nutrients to get your body get into action for the day.

Eat Breakfast vs Don't eat breakfast

Read more about tips on how to manage and squeeze in a healthy breakfast despite the rush in our blog post BREAK YOUR FAST, by clicking here.

The most obvious question that haunts most of us  – How do I enhance my best meal? Some healthy easy options for each of the 7 days of the week could be:

  1. Eggs (any form as per taste), milk and few mixed nuts.
  2. Parathas (with sprouts and a vegetable added).
  3. Cereal porridge (with nuts added)
  4. Sprouts poha with lemon juice
  5. Vegetable Upma with sprout chat and buttermilk.
  6. Pancakes with fruits
  7. Steamed Idlis  / Dhoklas with a hand full of nuts

So make sure you plan well and break your fast every morning with an energy boost !

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Contributed by Dt. Priya KarkeraPriya is a trained Nutrition and diet Expert. She works extensively with children as well as adults in the area of nutrition. She can be caught smiling anytime, with her very practical tips to a healthy diet, for the normal as well as the diseased. She has been a regular contributor to the Times of India simplifying the tricks of nutrition.

cardiovascular disease

Cardiac Rehab Program : Story of Recovery & Confidence

Indians have traditionally faced high mortality due to a wide array of Cardiovascular Diseases (CVDs), including those like Hypertension, blocked arteries, cholestrol leading to Ischaemic Heart Disease (IHD), Hypertensive Heart Disease (HHD), Rheumatic Heart Disease (RHD), Cardiomyopathies, Congenital Heart Disease (CHD), Peripheral Artery Disease. However it is estimated that 90% of CVDs are preventable.

Also most of the CVD patients can help lower their risk of future heart problems if they make changes to improve their health.

Cardiac Rehabilitation has emerged as a very reliable and sustainable protocol to improve cardiac health and improve outcomes of cardiac surgery.

Read what some of our Cardiac Rehab patients have to say, after completing the Rehab Program at ReLiva by clicking here.Read More

physically fit

Physically Fit : What does it mean?

When you say the words – “Physically Fit” ; the mind begins to immediately picture a smart looking person who has a well-shaped body and is pleasant to look at. But is that all, that is there to being Physically fit?!

Of course, a pleasant looking body is one of the most tangible positive outcome of being Physically fit, but there are a lot of other measures that go into gauging one’s Physical Fitness ! One needs to consider all of these categories to qualify as being Physically Fit!

5 Components of Physical Fitness
5 Components of Physical Fitness
  1. Flexibility : Flexibility is the range of motion of a person, or one’s ability to move joints without feeling any discomfort or pain. There is a certain range of motion for each joint in the human body. Flexibility can be improved by stretching the joints and muscles of the body. Yoga is one of the most popular activity to improve Flexibility.

2. Muscular Endurance: Muscular endurance is the ability of the muscles to perform continuous without fatigue. Example of activities that help build up muscular endurance are cycling, step machines and elliptical machines.

3. Muscular Strength : Muscular strength refers to how much power your muscles have. Simply put, this is how much you can lift or carry. Muscular strength is often improved through strength training like push-ups, bench press etc.

4. Cardiovascular Endurance : The thudding sound you hear in your chest when you run or cycle hard is what points towards your Cardiovascular endurance. Simply put, it is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Activities such as brisk walking, running, cycling and swimming usually help improving Endurance. People who have just suffered a cardiac episode are usually advised to go for Cardiac Rehab to build up their endurance in a safe way.

5. Body Composition : Body composition is the amount of fat mass compared to lean muscle mass, bone and organs. One has a physically fit body if he/she has a low body fat and a lot of muscle mass (in addition to meeting the above mentioned categories). Body composition is improved by exercising or working out.

The word of caution here is that all the above categories of Physical fitness can be achieved not just by Exercising and workout alone, it is equally important to achieve it along with proper Nutrition for the body. Irrespective of your current activity levels, you can follow the Activity Pyramid and get started today to be Physically fit soon enough!

 

Related Reading

Six Active Stretches

The Activity Pyramid: Stay Active in a Fun way

No time for exercise? 10 tips to get moving

Healthy & Positive Habits to Protect you from Stress

Stretching Exercises : How to Make the Most of it

cardiac rehab for healthy heart

Cardiac Rehab – Staying Heart Healthy

What is Cardiac Rehabilitation? cardiac rehab

Cardiac Rehabilitation is an individualized and personalized treatment plan, including evaluation and instruction on physical activity, stress management, and other health related areas.

An important part of the treatment of your specific heart problem. If you have one of the following diagnoses, you may be eligible to participate :
•    Heart Attack
•    Angina
•    Coronary artery angioplasty or stents
•    Open heart surgery such as coronary bypass or valve surgery
•    Heart failure

Even if you are prone to CVD,  a rehabilitation program  would mitigate the risk of a cardiac event.

Recent scientific studies have shown that people who complete a cardiac rehabilitation program can increase their life expectancy by up to five years.

Benefits of Cardiac Rehabilitation:

  • Live longer and lessen your chances for another heart attack
  • Control heart disease symptoms such as chest pain or shortness of breath
  • Stop or reverse damage to your blood vessels in your heart
  • Lessen the physical and emotional effects of heart disease
  • Improve your stamina and strength, getting you back to your usual activities, including work, hobbies, and regular exercise
  • Improve your confidence and well-being

Cardiac Rehabilitation Offers: 

1. A personalised, monitored and supervised exercise program incuding one or all of the following:

•  ECG

•  Heart rate

•  Blood pressure

•  SPO2

2. Assessment of your personal risk factors for heart and blood vessel disease

3. Education and support to make healthy lifestyle changes such as :

  • Maintaining a healthy weight
  • Beginning and maintaining a personalized exercise plan that works for you

ReLivaTM Cardiac Rehab program aims to deliver appropriate dosage of exercise under regular patient monitoring to achieve optimal cardiovascular capabilities.

Exercise = Medicine to keep your heart healthyCardiac rehab - Exercise is medicine to keep heart healthy

 

Related Reading:

CardioVascular Diseases – Improving Heart Health via Cardiac Rehab Program

Cardiac Rehab Program : Story of Recovery & Confidence

Break Your Fast

Optimum activity levels can be attained only with a proper mix of physical fitness as well as a nutritious diet. The body will function properly only when it remains well exercised as well as well-fed!

A lot of us go without breakfast because we are either in a great hurry in the morning or don’t feel particularly hungry first thing in the morning ! Whichever be the case, it is important to know, recognize and remember that a healthy breakfast provides energy, clear thinking, and a wholesome start to a busy day.

The word BREAKFAST being self explanatory says it all  : BREAK – FAST : breaking a fast for over 8 hours. It is your first meal of the day!

If you’re concerned about getting yourself to eat a nutritious meal before leaving the house each day, here are a few suggestions that may help:

  1. Remind yourself that Breakfast is the first and best meal of the day which fuels the brain cells to work at their best all day long.
  2. Plan meals ahead of time, like the night before. Make sure you have desirable food items available and ready to be prepared early the next day.
  3. Look for recipes that are tasty, easy to fix, and nutritious.
  4. Stop ignoring your own self vis-a-vis the rest of the family. The morning boost of energy is needed as much by you as your child or spouse! It’s a combined habit of the entire family which culminates into an energy filled day.
  5. Make individual servings already. Cut up fruit like bananas, apples, pears, and papaya. Combine all into a fruit cup and serve individually topped with nuts.
  6. A combination of carbohydrates and proteins can gush up the energy stores. Ensure that there is protein as well as carbs in the breakfast recipe.
  7. Whether it is time to shed some weight or gain some – remember the breakfast can be your best meal, if you consume the right quantity along with the right combination of food items.

To get more ideas of what could make a wholesome breakfast, each day, read our blog post “7 Healthy Breakfast ideas to break your fast.

What happens if I miss my breakfast ?

If I miss my first healthy meal of the day –  what I am most afraid of is – “binge eating”!

Why eat breakfast

Of course there are all the others, not to ignore the gastric juices finding their way up to the diaphragm causing heartburns and hyperacidity. Wouldn’t you want to prevent a metabolic havoc?? Then why wait?? Plan an excellent combination just perfect at your start of the day providing the right amount of nutrients to start every new day.

Contributed by Dt. Priya Karkera. Priya is a trained Clinical Nutritionist. She works extensively with children as well as adults in the area of Diet & Nutrition. She can be caught smiling anytime, with her very practical tips to a healthy diet, for the normal as well as the diseased. She has been a regular contributor to the Times of India simplifying the tricks to Nutrition.

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