Niamath Science Academy

25th Anniversary

of Niamath Science Academy





EDITORIAL

Dear Readers,



Stay Young, Longer : Let’s face it. We’re all going to age at some point or another. However, the lifestyle that most of us lead is causing people to age prematurely. With a wide range of anti-ageing products coming out now, it makes you wonder if they really work wonders as they claim to. The best way, then, is to prevent premature ageing by maintaining a healthy lifestyle. Here’s what you can do to avoid premature ageing.



Snooze : Yes. You may have heard innumberable benefits of sleeping, and here’s one more. Sleeping for seven to eight hours a day is essential. It has been proven that a good night’s sleep can reduce the rate of ageing by repairing cell damage. But sleeping long hours is not the only thing you can do in bed. You might have ntoiced that you sleep in the same position every night - the position your body feels most comfortable in. However, this greatly increases your chances of getting face wrinkles. The part of your face, which is resting against the pillow, will be likely to form wrinkles over time. Try sleeping on your back.



Drink up : Drink plenty of water to adequately hydrate your body. Stick to water and avoid juices, coffee, tea, cocktails or other beverages. Water alone is the best and most vital beverage you need. It will also help to remove toxic substances from your body, which otherwise target the skin cells. Dehydration and lead to premature wrinkles and dull looking skin. Take Care of your skin : Protect your skin when you’re out in the sun. Wear a cap and sunglasses to protect your head and eyes and slather on that sunscreen. Over-exposure to the sunleads to formation of winkles. Use good moisturiser on your skin. Thick creams are best for the night while lotions work well during the day. Apply almond oils because it helps the skin keep its elasticity and also promotes cell renewal.



Eat Right : Include fruits and vegetables in your daily diet. Stop making excuses that you don’t like their taste-there are plenty of delicious ways to make even the most mundane veggies taste yum. Fruits and vegetables have a natural water content that helps in preventing dehydration besides being high on several vitamins and antioxidants that play a key role in neutralising free radicals. Free radicals attack the body’s cells. Eating six to eight servings of fruits or vegetabls will help you maintain your youthful glow.



Quit Smoking : No one likes to be next to a person who reeks of cigarette smoke. Along with the other ill effects of smoking like cancer, smoking is also bad for your skin. It restricts blood flow to the skin making your compelxion dull, and causes wrinkles and fine lines. Kick the habit.





Mother Care



How prevalent is gestational diabetes in this day and age?



Tamil Nadu has becoem the diabetes capital of the country. Gestational diabetes is becoming increasingly prevalent among pregnant women owing to dramatic lifestyle changes which result in dietary changes. It is a condition where a woman exhibits high blood sugar levels during pregnancy. It is important to realise that pregnancy is a precious and critical phase in a woman’s life and the need to exercise and eat the right food throughout the nine months of pregnancy, is imperative at this stage.



What are the risk factors associated with it?



During pregnancy, when the mother’s sugar level is high, it interferes with the growth and maturity of the baby. The last three months of pregnancy are crucial and if the sugar levels are high at this stage, it will lead to health complications in the new born baby. The baby may develop prolonged jaundice, respiratory distress syndrome or Neonatal hypoglycemia (low blood sugar in the newborn.) After prgnancy, there is a 30 percent to 50 percent chance for the mother to develop diabetes later in life.



What causes gestational diabetes in women? How can it be controlled?



There are no specific reasons behind the onset of gestational diabetes. During pregnancy, several hormones are released inside the mother’s body. The placenta, a temporary organ joining the mother and the fetus, releases sugar during pregnancy. So the mother’s body which is already processing sugar from external sources, receives more sugar from here. Therefore, it is important to control blood sugar levels during pregnancy. This can be done only by eating quality food. One of the myths associated with pregnancy is that eating a lot of food is good for the mother. It is not quantity but quality that matters at this stage. People do not know that fats and carbohydrates also release a lot of sugar.



What are the methods to diagnose gestational diabetes? Once diagnosed, what is the cure?



It is important to go for pre-conception counselling in order to understand how to be healthy during pregnancy. Since the placenta itself increases blood sugar levels, we conduct a special screening test during the seventh month. It is called Glucose Screening Test. We give mother 50gms of glucose and conduct a blood test to examine how they reduce glucose levels. It indicates whether they are prone to diabetes. If the readings are abnormal, we conduct a Glucose Tolerance Test, where we examine how efficiently 100gms of glucose is broken down in the body. If the mother is diagnosed with gestional diabetes, we recommend healthy food and exercise. Sometimes we also recommend insulin injections.



Dia-diet



If you’re on the wrong side of the sugar border and are wondering how to combat the sugar beast, then stick to the age-old principle of eating right. A balanced diet is vital to good health.



For Breakfast

Must-haves

* Brown bread, bajra-based dishes

* Oats (boil the water before putting the oats in).

* Fruits like apples, cherries, pears, papaya and peaches (these have a low Glycemics Index (GI).

* Low fat yoghurt



Avoid

* Idli and meals that have a high GI. Try not to have ragi porridge.



Brunch

* Vegetables clear soup/spinach soup (without cream)

* Multi-grain bread sandwiches, bran crackers or rusk.



For Lunch

* Start with salads, as they have a high satiety value.

* Basmati rice or brown rice (it has a lower (GI) with rajma, horse gram, moong dal or red kidney beans.

* Green leaf`y vegetbles and snake and bitter gourd.

* Soya (an essential part of the diet).

* Skimmed-milk curd.



Avoid

* White rice and root vegetables like potatoes and carrots (these have a high GI).



For Dinner

* Soya dosa or bajra roti. Eat more vegetable and dal.

* End your day with a glass of skimmed milk.

* Non-vegetarians could try chicken without the skin and fish based dishes.





Deal with diabetes



Have you been instructed by your doctor to lose weight and to get on to a low-fat diet immediately? Being diagnosed with diabetes entails drastic changes to your lifestyle. But experts say that awareness about the condition can help individuals deal with their problems effectively.

Diabetes is the seventh leading cause of death in the US, and India accounted for about 50.8 million diabetes patients last year the largest of the 285 million diabetics in the world. Says consultant diabetologist S Nallaperumal, “One of the main factors responsible for the increase in cases of diabetes is the sedentary lifestyle that people follow these days.” Here are a few lifestyle modifications to improve the qualify of life of young diabetics.

Watch your diet

Eat what you require rather than what you desire.” “The traditional eating behaviour is the best; follow a natural diet which excludes sugar, processed carbohydrates, wheat and hydrogenated fats. Include whole grain cereals and vegetables to increase fibre intake. Avoid fried food at all costs.”

Exercise

If anybody should exercise, it’s men and women with diabetes! “Walking is the simplest and best form of working out,” he says, “Gymming is also helpful but consult with your doctor before plunging into it.”

Watch your weight

Never begin a weight loss diet on your own if you are a diabetic. Discuss the options with your doctor. “Weight loss is a challenge, but the benefits of losing the weight far outweigh the alternative of living the rest of your life with diabetes.”

Diabetes Future - Looking Forward to......

1. Drugs like Liraglutide that not only help to reduce sugar levels but also the body weight.

2. Medicines that reduce blood sugar by causing loss of sugar in the urine.

3. Weekly once injectable drugs to improve insulin secretion and action.

4. Glucometers that use blood from sites other than just fingertips

5. Meters to monitor HbA 1c at home

6. Insulin pumps that can double up as a glucometer and have the facility of dose calculation and adjustment based on the blood sugar levels.

7. Insuling in tablet form

8. Cure for type 1 diabetes using stem cell therapy

9. Vaccination against type 1 diabetes.

10. ‘Smarter’ insulin pens that can remember the last does and remind the user of the same when next used.





Birth to age 1 : disorders 1



Here are six steps you can take to prevent diabetic nephropathy



1. Control blood glucose

2. Control blood pressure

3. Control blood cholesterol

4. Don’t smoke

5. Avoid medications that can hurt your kidneys (such as non-steroidal anti-inflammatory drugs).

6. Test urine for kidney function and urine microalbumin/creatinine ratios yearly.



Diabetes in Children

Type 1 diabetes is the most common form of diabetes in children: 90-95 per cent of under 16s with diabetes have this type.



It is caused by the inability of the pancreas to produce insulin.



Type 1 diabetes is classified as an autoimmune disease, meaning a condition inwhich the body’s immune system ‘attacks’ one of the body’s own tissues or organs.



In Type 1 diabetes it’s the insulin-producing cells in the pancreas that are destroyed.



How common is it?



Childhood diabetes isn’t common, but there are marked variations around the world :



1. In England and Wales 17 children per 100,000 develop diabetes each year.

2. In Scotland the figure is 25 per 100,000

3. In Finland it’s 43 per 100,000

4. In Japan it’s 3 per 100,000.



The last 30 yeas has seen a threefold increase in the number of cases of childhood diabetes. In Europe and America, Type 2 diabetes has been seen for the first time in young people. This is probably in part caused by the increasing trend towards obesity in our society.



But obesity doesn’t explain the increase in the numbers of Type 1 diabetes in children who make up the majority of new cases.

What causes childhood diabetes?



As with adults, the cause of childhood diabetes is not understood. It probably involves a combination of genes and environmental triggers.

The majority of children who develop Type 1 don’t have a family history of diabetes.



What are the symptoms?



The main symptoms are the same as in adults. They tend to come on over a few weeks :



1. thirst

2. weight loss

3. tiredness

4. frequent urination



Symptoms that are more typical for children include

1. tummy pains

2. headaches

3. behaviour problems



Somtimes diabetic acidosis occurs before diabetes is diagnosed, although this happens less often in the UK due to better awareness of the symptoms to look out for.



Doctors should consider the possibility of diabetes in any child who has an otherwise unexplained history of illness or tummy pains for a few weeks. If diabetes is diagnosed, your child should be referred to the regional specialist inchildhood diabetes.



How is diabetes treated in children?



The specialised nature of managing childhood diabetes means that most children are cared for by the hospital rather than by their GP.



Most children with diabetes need insulin treatment. If this is the case, your child will need an individual insulin routine, which will be planned with the diabetes team.



Most now use frequent daily dosage regimes of fast-acting insulin during the day and slow-acting insulin at night.



Very small children normally don’t need an injection at night, but will need one as they grow older.



Increasing numbers of older children use continuous insulin pumps.

Often in the first year after diagnosis, your child may need only a small dose of insulin. This is referred to as ‘the honeymoon period’.



As well as insulin treatment, good glucose control and avoidance of ‘hypos’ (low blood glucose attacks) is important. This is because many of the complications of diabetes increase with the length of time diabetes has been present.



Children bring their own problems in relation to :



1. diet restrictions

2. activity levels

3. compliance with instructions



Your family and your child’s medical team can help you through difficult times.



Diet



Current recommendations for children with diabetes :



1. three main meals

2. two to three snacks

3. the whole family eats the same meals



A trained dietician is usually one of the members of the hospital diabetes team. It’s important to give your child a healthy balanced diet that is high in fibre and carbohydrates. A healthy diet is the same for everyone, whether or not they have diabetes. How much your child should eat depends on age and weight. The dietician and parents should determine this together.



Sweets are no longer off limits because the ‘diabetic diet’ is now a relic of the past.



Once your child gets to know how her body responds to eating and taking insulin, sweets in moderation are possible accompanied by the appropriate dose of insulin.



It also means that a very high proportion of people with Type 2 diabetes already show signs of tissue damage to the eyes or hardening of the arteries from their diabetes by the time of diagnosis. The main sysmptoms are similar to those of Type 1 diabetes.



v Thirst

v Frequent urination

v Tiredness

v Weight loss may sometimes be present, but is not as marked as in Type 1 diabetes. Most people with Type 2 diabetes are overweight.

v Itchiness, especially around the genitals, due to yeast infection (thrush).

v Recurrent infections on the skin, eg yeast infections or boils.



Beta cells : Cells in the pancreas that produce insulin



1 Classification of primary diabetes mellitus in children.



Type 1 diabetes is characterised by the presence of diabetes-associated autoantibodies (islet cell, insulin, glutamic acid decarboxylase and tyrosine phosphatase). A number of children with type 1 diabetes may be obese at diagnosis. Type 2 diabetes is characterised by obesity, negative antibodies and raised C-peptide levels. It is more common in non-white people than type 1 diabetes. Comorbid obesity can make the distinction between these two types of diabetes difficult. Monogenic diabetes is caused by a single gene abnormality. Maturity onset diabetes of the young (MODY) 1 and MODY3 are due to transcription factor mutations. Children with monogenic diabetes are not generally obese. Some children with monogenic diabetes present in the neonatal period with ketoacidosis.



Type 2 diabetes is the most common type of diabetes, and it’s a chronic disease with very serious, potentially life-threatening complications. Because it tends to be fairly hereditary, relatives of Type 2 diabetes patients are at a higher risk for developing it themselves. In fact, one-third of children of Type 2 diabetes sufferers will also develop the condition (and unfortunately, more and more children are being diagnosed with it every day). Aside from maintaining a healthy lifestyle and weight, what else can the offspring of type 2 diabetes patients do to lower their risk?



Control Diabetes



1. Watch what you eat and not the TV while you eat.

2. Exercise 30 minutes/day five times a week.

3. Brisk walking is the most economical exercise.

4. Make greens and vegetables part of your daily diet.

5. Consuming a wholefruit (50 kcals) is better than having a fruit juice (150 kcals).

6. Maintain a small food diary. Keep track of all the food you eat in a day. You will be amazed at the amount and type of food you eat.

7. Prioritize and organize your time and work.

8. Get 6 - 7 hours of peaceful sleep every night.

9. Take the stairs instead of the elevator whenever possible.

10. Eat less.... Walk more.





Unani Diabetes Diet?



A Unani diabetes diet is one that advocates a proportional grouping of foods, that together help to control blood glucose levels. Your glucose level will be higher after you eat a meal, and lower in between. Coordinating what you eat and when, with regular glucose testing throughout the day, and adequate insulin coverage will keep your glucose at normal levels and prevent complications. One of the keys to staying healthy involves eating a healthy diabetic diet.



Carbohydrates



Are made of sugars, starches, and fiber. Carbohydrates provide fuel for our bodies. Eating the right kind of carbohydrates is important for health.



There are good and bad carbohydrates. Knowing the difference between the two can clear up many misconceptions.



Good Carbs



Fresh fruits, green leafy and colorful vegetables; whole grain breads and cereals; and lean meats such as chicken, turkey, and fish. These foods contain cancer fighting agents and are full of vitamins, minerals and other phytonutrients that our bodies need for proper functioning.



Bad Carbs



Sodas and processed foods, such as breads, cereals and pasta. You can eat these foods in moderation, but when you do, choose the whole grain variety. Whole grains provide fiber, which can help to lower cholesterol levels. An added benefit to fiber is that it helps to keep the GI tract running smoothly. To find out a food’s fiber content, read the label. Using 5/5 rule, choose foods that have less than 5 g of sugar and more than 5 g of fiber. Following this plan ensures you are getting the daily fiber requirements.



Know your Carbohydrates

Fiber



Fiber is derived from plants. If it comes out of the ground then it is a plant food, therefore it is good for you. Plant foods include :



l Beans and peas

l Whole grains such as wheat, bran, and oat cereals and breads

l Nuts

l Fruits and vegetables. The fresher the better.



Many people enjoy taking supplements, but it is better to get your fiber from natural foods. Nothing can replace them as a healthy and natural source of dietary fiber.



Sugars



You can get natural sugar from sources such as milk or fruit. It is the processed sugars you want to avoid, such as canned fruit or cookies. These are bad carbohydrates and serve to raise blood glucose levels.



Starches



Food that contain starch are vegetables, dried beans, and grains.



Eating a healthy diet is a part of healthy living. Whether or not you have diabetes, you can reduce your risks for getting it following this simple diet and food list. Eat well for life.

Insulin



Both type 1 and type 2 diabetes share one central feature: elevated blood sugar (glucose) levels due to absolute or relative insufficiencies of insulin, a hormone produced by the pancreas. Insulin is a key regulator of the body’s metabolism. It works in the following way :



1. During and immediately after a meal the process of digestion breaks carbohydrates down into sugar molecules (of which glucose is one) and proteins into amino acids.



2. Right after the meal, glucose and amino acids are absorbed directly into the bloodstream, and blood glucose levels rise sharply. (Glucose levels after a meals are called postprandial / levels).



3. The rise in blood glucose levels signals important cells in the pancreas, called beta cells, to secrete insulin, which pours into the bloodstream. Within 20 minutes after a meal insulin rises to its peak level.



4. Insulin enables glucose and amino acids to enter cells in the body, particularly muscle and liver cells. Here, insulin and other hormones direct whether these nutrients will be burned for energy or stored for future use. (It should be noted that the brain and nervous system are not dependent on insulin; they regulate their glucose needs through other mechanisms).



5. When insulin levels are high, the liver stops producing glucose and stores it in other forms until the body needs it again.



6. As blood glucose levels reach their peak, the pancreas reduces the production of insulin.



7. About 2 to 4 hours after a meal both blood glucose and insulin are at low levels, with insulin being slightly higher. The blood glucose levels are then referred to as fasting blood glucose concentrations.



8. Diabetes is a disease that occurs when the body does not make enough of a hormone called insulin, or when your body does not use insulin the right way.



9. Insulin helps balance the level of glucose in your blood sugar. The level of sugar in the blood of people with diabetes is too high. Children usually given type 1 diabetes, which means your body does not produce any insulin. Adults usually get type 2 diabetes, which means your body makes insulin, but it does not enough or they can not use it properly.



10. The goal of diabetes treatment is to maintain their level of blood sugar as close to normal as possible. The first step is to have a healthy diet and exercise. This may mean you need to change their habits regarding diet and exercise. You also have to watch your weight or even lose weight to keep your blood sugar level as close as possible to the normal value. Your doctor will tell you about the types of food you should eat and how much exercise you need every week.

l Sometimes diet and exercise alone can not maintain normal sugar levels. Then your doctor will tell you about other treatments such as medication or insulin injections.



11. Many people with diabetes find it more or less easy to monitor their own blood sugar at home. Your doctor may use these results to see how your treatment is working.



12. Several kinds of medicines can help control your blood sugar in the blood. Some medicines are pills that you take by mouth or orally. However, oral medications do not work at all. Some people need to take insulin. If you need insulin, you have to inject yourself. Most people with type 2 diabetes start with an oral medication. Your doctor will tell you what kind of medicine to take and why.



13. Combination therapy uses two medications to help control their blood sugar in the blood. It can also help with other health problems such as pressure or have high cholesterol or being overweight. Each drug works a little differently. Such therapy may combine two oral medications or an oral medications more insulin.



14. Six kinds of diabetes medicines are available in pill form; sulfonylureas, metformin, thiazolidinediones, alpha glucosidase inhibitors, repaglinide and nateglinide. Each medicine has good points and bad points. Your doctor will decide which medicine is right for you.



15. Type 1 diabetes usually begins in childhood, and type 2 diabetes typically begins in adulthood. Type 2 diabetes is becoming more common due to growing number of older Americans and an increasing trend toward obesity and a sedentary lifestyle. Without proper management of diabetes, long-term health risks such as heart disease, stroke, and kidney failure can occur.





Glycemic Index...



The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - th ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.



Benefits

q Low GI diets help people lose and manage weight.



q Low GI diets increase the body’s sensitivity to insulin.



q Low GI carbs improve diabetes management.



q Low GI carbs reduce the risk of heart disease.



q Low GI carbs improve blood cholesterol levels.



q Low GI carbs can help you manage the symptoms of PCOS



q Low GI carbs reduce hunger and keep you fuller for longer.



q Low GI carbs prolong physical endurance.



q High GI carbs help re-fuel carbohydrate stores after exercise.



q The glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. The concept was developed by Dr. David J.Jenkins and colleagues in 1980 at the University of Toronto in their research to find out which foods were best for people with diabetes.



q A lower glycemic index suggests slower rates of digestion and absorpiton of the foods carbohydrates and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response usually equates to a lower insulin demand but not always, and may improve long-term blood glucose control and blood lipids. The insulin index is also useful, as it provides a direct measure of the insulin response to a food.



q The glycemic index of a food is defined as the area under the two hour blood glucose response curve (AUC) following the ingestion of a fixed portion of carbohydrate (usually 50g). The AUC of the test food is divided by the AUC of the standard (either glucose or white bread, giving two different definitions) and multiplied by 100. The average GI value is calculated from data collected in 10 human subjects. Both the standard and test food must contain an equal amount of available carbohydrate. The result gives a relative ranking for each tested food.



q The current validated methods use glucose as the reference food, giving it a glycemic index value of 100 by definition. This has the advantages of being universal and producing maximum GI values of approximately 100. white bread can also be used as a reference food, giving a different set of GI value (if white bread = 100, then glucose=140). For people whose staple carbohydrate source is white bread, this has the advantage of conveying directly whether replacement of the dietary staple with a different food would result in faster or slower blood glucose response. The disadvantages with this system are that the reference food is not well-defined and the GI scale is culture dependent.

Classification GI Range Examples

Low GI 55 or less most fruits and vegetables, legumes / pulses, whole grains, meat, eggs, milk, nuts, fructose and products low in carbohydrates.

Medium GI 56 - 69 whole wheat products, basmati rice, sweet potato,

sucrose.

High GI 70 and above baked potatoes, watermelon, white bread, most white

rices, corn flakes, extruded breakfast cereals, glucose.









Can Diabetes be cured?



Doctors often say you either have diabetes or you don’t based on your blood-sugar levels. But let’s say you have type 2 and you do everything right. You change your diet, start an exercise plan, lose a significant amount of weight, and bring your blood-sugar numbers back to normal. Do you still have diabetes?



In one sense, type 2 diabetes can indeed be cured if all the measures that define it indicate that the condition at issue-high blood sugar is no longer present. But this suggests that you can carry on with your life as if you never had diabetes or that you won’t have to worry about developing it in the future. And that would be a mistake.



Diabetes is considered a disease you have for life because, while you can keep it under control and live a normal life, the fact that you are controlling it is significant. The risk of having diabetes again never really goes away. If you were to stop controlling it went back to a sedentary lifestyle and poor diet your diabetes would inevitably return. Even if you continue practicing your healthful habits, it’s possible that your condition will change as you get older.



Think of it like parenting : Even when your kids grow up and move out of the house, you still have children. Likewise, even after you’ve managed to get your diabetes under control, you still have the disease.







A Pancreas Primer



The pancreas is a fist-size organ that resembles an overgrown tadpole. It lies just behind and below the stomach. In its “tail”, cells known as beta cells (which are clustered in clumps called the islets of Langerhans) produce insulin and release it when needed. Other cells called acinar cells secrete enzymes that help break down proteins, carbohydrates, and fats. Normally, the pancreas acts as a kind of glucose meter, closely monitoring levels in the blood and releasing insulin in spurts to mirror glucose levels. It also helps regulate a process in which the liver stores glucose as glycogen and then releases it back into the bloodstream to raise glucose levels when they fall too low. Certain diabetes drugs work to improve the function of the pancreas.

Characteristics Sudden onset; pronounced thirst and hunger; frequent urination; fatigue; nausea and vomiting; weight loss. Slow, difficult-to-detect onset; pronounced thirst; frequent urination; fatigue slow wound healing; tin-gling hands or feet; frequent infections;

weight loss. Pronounced thrist;frequent urination;fatigue and other symptoms similar to those of type 2.

Age at onset Usually 20 or younger Usually 40 or older,

although rates are

escalating among

younger people. Child-bearing years.

Physical Condition Usually lean or normal weight Usually overweight Pregnant

Cause The immune system destroys the pancreas cells that produce insulin. Lack of exercise, poor diet and resulting obesity; genetics. Hormones produced by the placenta hinder the function of insulin.

Mainstay of treatment Insulin injections Lifestyle changes, possibly augmented by insulin and drugs. Lifestyle changes, possibly augmented by insulin injections.









Shooting down Diabetes Myths



Considering all the factors involved with diabetes, there’s plenty of room for misinformation. Some of the more persistent misconceptions.

Myth : If you develop diabetes, you can never eat sugar again.

Truth : People with diabetes can eat sweets, but sugary treats must be part of a careful meal plan (as they should be for people without diabetes).



Myth : I have just a touch of diabetes.



Truth : Either you have diabetes or you don’t. Even if your type2 case doesn’t require insulin injections (type 1 always does), it sill demands medical attention and careful lifestyle choices.



Myth : I feel fine, so my blood sugar’s fine.



Truth : High or low blood sugar doesn’t always produce symptoms. Regular monitoring is the only way to know for sure where you stand.

Myth : I’m a pro at self-management; checkups are just a waste of my time.



Truth : Your treatment program is never a done deal. Thanks to ongoing research, the medical community is constantly learning more about this complex condition and how best to deal with it. The best way to keep up is to keep up your regular doctor visitis.



Myth : If I don’t need insulin or drugs, my diabetes isn’t serious.



Truth : Diabetes is always serious. Even if diet and exercise keep your blood sugar in check, your cells are still insulin resistant and your condition could get worse if you don’t control it.







Handling Hypoglycemia



If monitoring reveals that your blood sugar has dropped below 70 mg/dl, your glucose are too low and you’re in danger of hypoglycemia. Don’t wait for such symptoms as mental confusion, rapid heartbeat, sweating, and double vision to occur before you act they often don’t kick in until blood sugar drops dangerously low. Instead, take immediatel action.



Eat : Start by consuming 10 to 15 grams of a fast acting carbohydrate to get glucose into the blood as quickly as possible. Examples :



* Three nonprescription sugar pills.

* Two tablespoons of raisins

* Six or seven Lifesavers or jelly beans

* Half a cup (four ounces) of a regular (not diet) soft drink.

* Half a cup (four ounces) of fruit juice.

Rest : Take it easy for 15 minutes or so while the carbohydrate goes to work.



Test : Take another reading to see if your glucose levels have improved. If you’re still below 70 mg/dl, eat another snack and rest again. Once your glucose levels have risen to an acceptable level but you have an hour or more before your next scheduled meal, eat another small snack (a few saltine crackers, for example) to help tide you over.









Illness : You’re Low, Sugar’s High



Illness and the stress that sometimes precipitates it can boost blood sugar levels by stimulating the release of hormones that work against the action of insulin and cause glucose to be released from storage sites in the muscles and liver. Naturally, you mainly need to treat the illness, but you also need to take some extra steps to keep your blood sugar levels down.



Drink more water



If blood sugar is higher than usual, your kidneys are probably working harder and producing more urine. The result ; You become dehydrated from the unusually high urine output. Therefore, keep yourself hydrated by drinking at least a cup of water every half hour or so.



Avoid Exercise



Even if you think it might bring blood sugar lower, there’s the possibility that exercise will cause the release of glucose from muscles. In any case, it’s more important that you rest in order to fight the illness.



Consider adjusting insulin



If you’re taking insulin, ask your doctor if and when you should take additional or increased doses while you’re sick.



Morning : The Dawn Phenomenon



You’d think blood sugar would be low when you wake up. After all, you’ve gone an entire night without food. Often, however, blood sugar is high in the morning. The reason : Your body clock triggers the release of hormones that inhibit insulin so that more glucose is available to the body at the start of the new day. This is natural and not necessarily a problem. But if monitoring reveals that your blood sugar becomes excessively high in the morning, you may want to consult your doctor about what actions you can take.



Take insulin later



If you’re using insulin and take an evening dose, you may find it works better to inject it closer to bedtime for longer-lasting control during the night.



Skip the bedtime snack



Try eating less food at night so there’s not as much glucose in the blood when morning rolls around. You may also want to eat less at breakfast.







Unani Diet Myths



1. Desserts are Forbidden



The truth is, there’s room in your diet for any kind of food, especially the ones you love most as long as you control your total caloric intake (and grams of carbohydrate, if you tally them). Denying yourself your favorite foods can lead to binge eating and, ultimately, discouragement.



2. You have to lose a lot of weight to make a difference



The closer you can get to an ideal weight, the better, but small, sustained improvements at the beginning of a weight-loss program have the biggest impact on your health. Studies show that losing just 5 to 10 pounds can improve insulin resistance enough to allow some people with type 2 diabetes to quit medication or injection.



3. What you eat matters more than how much



Both matter, but recent research finds that the number of calories in your food is more important than where they come from. Example: A bagel might seem healtheir than a doughnut hole, but dense bagels have the calorie content of six slices of bread. As long as you’re not eating too much fat in other foods, the doughnut hole wins.



4. If you work out, you can eat whatever you want



That’s robbing Peter to pay Paul. You can’t lose weight if you reduce calories in one way but increase them in another.



5. Skipping meals makes you lose weight fast



Actually, studies show that people who skip breakfast tend to be heavier than people who don’t. And skipping meals tends to make you overeat later. If you have diabetes, it’s important to keep up a steady intake of small portions of food throughout the day to keep your blood sugar levels stable and reduce the risk of hypoglycemia.



6. Starches are Fattening



If you are insulin resistant, your body may find it easier to convert carbohydrate calories to fat than to burn it as energy, but the fact remains that starches (and other carbohydrates) are less dense in calories gram for gram than other types of food. The main issue is calories, so if you load starchy foods with fat sour cream and butter on a baked potato, for instance or eat them in large quantities, the caloric load can add up.



7. You should never eat fast food



Never say never. Fast food can be worked into your meal plan if you choose well. Opt for grilled foods instead of fried, avoid or scrape away high-fat condiments like mayonnaise, and share those French fries to keep portion size down.







Unani ways to Trim the Fat



Fat is a beloved dietary staple because it’s both tasty and versatile: It can be creamy, crunchy and sometimes both at once (think fried ice cream). But while no one needs to forgo all of fat’s pleasures, a lot of the fat in our diet comes hidden (and unbidden) in cooking or eating habits that can easily be changed without sacrificing taste.



1. Choose Leaner Loins

Oddly enough, “prime” meats are the ones you should avoid; they’re loaded with saturated fat. The leanest grade is “select,” followed by “choice.” Lean cuts include flank steak, top round, and pork tenderloin.



2. Chill out

Trimming obvious fat from meat quickly carves off lots of saturated fat. To do it better, put meat in the freezer for 20 minutes first; this will firm up the meat for closer cutting and make marbled fat more visible. When preparing soups or stocks, chill broth overnight and skim congealed fat from the surface.



3. Go for Savory snacks

Salty snacks like potato and tortilla chips can have as much saturated fat content as beef. Better options : low fat chips, pretzels,or fresh-cut vegetables with salsa.



4. Switch to Skim

Whole milk gets almost half its calories from fat, while fat-free milk has almost no fat and fewer calories. If you don’t like the taste of skim, blend varieties to start, progressively adding fat free milk as you get more used to it. And use fat-free in recipes.



5. Use sprightly Spreads

Try low-fat versions of peanut butter, cream cheese, and other spreads or, better yet, use lower fat alternatives like fruited yogurt, cottage cheese, honey, and jam.



6. Skin your Chicken

About half the fat in poultry is concentrated in the skin, which you can leave on while cooking to keep the meat moist but remove before eating especially if you like drumsticks, which contain more than twice the fat of ckicken breast, even with the skin off.



7. Take Advantage of Teflon

Why use butter or margarine to keep food from adhering to frying pans when nonstick pans eliminate the need? If you still want to coat the pan, use a cooking spray.



8. Retire the Fryer

Even with healtheir oils, frying adds fat calories you can do without. Better bets are baking and broiling, which add little fat and bring out the flavor of beef, poultry, fish and hearty vegetables like peppers and eggplant.



9. Mix your Meats

When recipes call for ground beef, cut the amount in half and bulk up the meat by substituting lower-fat ground turkey or shredded vegetables, such as onions, carrots and green peppers.



10. Repair the Recipe

When baking foods like breads, cakes, muffins, and brownies, try using only half the amount of fatty ingredients like butter and oil and substituting an equal amount of applesauce or pureed fruit, such as prunes.







Getting Enough

Vitamins and Minerals



As a rule, if you eat a wide variety of foods, you’ll have no trouble getting all the nutrients you need. However, people with diabetes appear more likely to be deficient in certain micro nutrients something your dietitian can evaluate. Nutrients you may need more of include.



Vitamin C

Evidence for diabetes related deficiencies is most clear for vitamin C, which like glucose, requires insulin to help it enter cells. It’s not hard to add more vitamin C to your diet. Just one cup of steamed broccoli contains 123 mg a whole day’s supply.



Magnesium

The most common mineral deficiency, especially in people with type1 diabetes, is of magnesium. Getting too little of it may promote eye damage, a common complication of diabetes.



Vitamin E

An antioxidant, vitamin E may protect against such complications as eye, nerve, and kidney damage. But amounts in food tend to be small, so you may want to take a supplement. Check with your doctor first.



Vitamin B12

Some diabetes medications, such as metformin, may interfere with the body’s absorption of B12 from food, potentially leading to deficiencies.



Before taking any dietary supplements, check with your doctor. As a rule, if you suffer from deficiencies, you’ll want to correct them by eating more foods containing the nutrients you need. Supplements are generally considered less desirable because some vitamins and minerals can be harmful in high amounts; in addition, supplements lack other nutrients or elements, such as fiber, that may make it easier for the body to absorb and use what it ingests.







Are Artificial

Sweetners Safe?



For people trying to reduce their calorie and carbohydrate intake, artifical, “nonnutritive” sweeteners have been a godsend, allowing a wide variety of foods and drinks to taste more delectable without sugar or added carlories. But two of the most popular artificial sweetners, saccharin and aspartame, have been battered by storms of controversy regarding their safety. Should you worry?



Saccharin

Back in the1970s, the Food and Drug Administration banned saccharin (marked as Sweet N’ Low) after studies indicated that high doses of it caused cancer in rats. At the time, no other artificial sweetener existed, and the public, feeling the threat was overblown, clamored successfully to bring it back. But products that contained it had to belabeled with a warning. Since then, studies have suggested that differences between rat and human anatomy make the rats’ risk inapplicable to people, and in 2000 saccharin was taken off the official list of cancer causing compounds. Some consumer advocate groups and nutrition researchers are uneasy about the change and claim the evidence of a cancer risk still warrants caution. Still, even they admit that if a risk exists, it’s very small.



Aspartame

Heated debate preceded aspartame’s FDA approval in 1981, partly because investigators found research by the manufacturer to be riddled with inconsistencies and errors.

An outside advisory board recommended with holding approval, but was overruled by the FDA, which felt (after an audit) that the evidence proved aspartame (sold as Nutra Sweet) to be safe. Even after approval, skeptics charged that aspartame interfered with normal brain chemistry, triggering headaches, seizures, and (it was feared) brain cancer. However, numerous studies over the past 15 years have found these concerns to be groundless, and even strong advocacy groups, such as the Center for Science in the Public Interest, no longer sound alarms about aspartame.



The Bottom Line

The consensus is that in the amounts they’re usually consumed, both saccharin and aspartame are safe. In addition, other nonnutritive sweeteners (such as sucralose and acesulfame-K) have come on the market, allowing food makers to blend sweeteners together, thus diluting the potential impact of any one compound.







Good unani ways

to get Going



No one exercise is inherently better than another. Your only goals are to move your body, pump up your heart rate and have fun doing it. What you choose is a matter of preference, though some aerobic activities may be more appropriate for you than others in light of your complications (if you have any). Here’s what some of the most popular exercises have going for them.



Walking



Benefits

It doesn’t cost anything and won’t beat up your joints, and you can do it virtually anytime, anywhere down your street, at the mail, or in a park. Its low intensity makes it a good starting point for any exercise program, but if you pick up the pace (especially on hills), it delivers a solid cardiovascular workout.



Tips

Start by just heading out the door. Breathe the air. Let your mind wander. Try to walk for at least 10 minutes at first, and gradually lengthen your walks as you feel more comfortable. Keep the pace easy until you hit the 20 to 30 minute mark, then start cranking up the intensity. Work toward a pace of about four miles per hour, which will bag you a mile every 15 minutes. A simple gadget called a pedometer, available at sporting goods stores, can keep track of your mileage for you.



Jogging



Benefits

It’s almost as inexpensive and convenient as walking. Because it’s more intense than walking, you can get a better workout in less time. It also feels (and looks) more serious than walking, which can bolster your sense of accomplishment.



Tips

Instead of a run, set out for a “wog” a walk jog. Starts out by walking briskly, then progress into a run. When you feel winded, walk again. As you become better conditioned, you’ll find yourself jogging more and walking less. If your joints start to bother you, rest for a day or two or go back walking. To minimize the risk of injury, avoid hard pavement and opt, whenever possible, for soft, even surfaces, such as running tracks at schools and smooth expanses of grass.



Bicycling



Benefits

Biking delivers fitness benefits plus a bracing rush of speed at least if the bike is real, not stationary. Both types exercise your heart and your leg muscles without putting undue stress on your knees.



Tips

Start at a moderate pace of about 50 revolutions per minute (rpm). Digital readouts on stationary bike often show the rpm; on a real bike, count the number of times one pedal reaches the top of its arc in 30 seconds, then multiply by two. When it feels comfortable, gradually boost your rpm to somewhere between 60 and 90. From there, you can adjust the program on your stationary bike for more resistance or (on a real bike) start shifting into higher gears or head for the hills.



Swimming



Benefits

By taking the load off joints, swimming is one of the exercises least likely to injure you, especially if you’re overweight. It’s also highly aerobic, depending as much on heart and lung capacity as muscle power.



Tips

Start at a leisurely pace with strokes that keep your face out of the water. When your aerobic conditioning improves, you can start holding your breath more. Make it a goal to do 10 laps without stopping. You might also decide to take a water aerobics class if one is offered at a gym near you.



Rowing



Benefits

Works both the arms and the legs (along with most of the body’s other muscles) while providing an excellent aerobic workout.



Tips

For proper form, use your arms and legs simultaneously, sliding back in the rolling seat without throwing your back into the action. Once you’ve got the motion down (if you’re at a gym, ask a trainer for instructions), start with short 5 minute sessions and gradually work up to the 30 minute target, then adjust the resistance to make the exercise more difficult.







Steps to Success



When you start an exercise program, it’s common to feel nagging doubts that it’s too hard, you’re no good at it, you’re too out of shape. To help yourself stay focused and boost your confidence :



Make it fun

Some people think exercise has to be unpleasant to do any good. Don’t be one of them. You’re more likely to stick with activities you enjoy may be because you like seeing what’s going on in the neighborhood during your walks, you feel like a kid when gliding on your bike, or you enjoy spending time with your workout partner.



Forget the old days

You may have been a star quarter back or track standout in high school, but say thanks for the memories and move on with reality. Dwelling on how your body’s changed will only make you see setbacks. Instead, focus on how can change again for the better.



Set firm goals

It helps to have goals, especially clear, immediate ones. Keep your goals specific and oriented toward what you will actually do, not where you’ll end up if you do it. Saying “I’ll run five minutes longer next time” is better than “I want to be able to do five miles by the holidays.”



Be your own benchmark

Pay no attention to the next person’s washboard abs or lack of cellulite. What you’re doing has nothing to do with anybody but you. Stay focused on your goals. If you achieve a small success, even if it’s just walking three times this week instead of twice, then celebrate!

Make a note of it



Tracking your progress in a notebook can help you realize how far you’ve come or haven’t. If you’re walking or running, record your time or distance. If you’re resistance training, jot down how much weight you’re lifting and how many repetitions you’re doing.







Sidestepping Foot Problems



The feet can take a beating when you have diabetes. Poor circulation from damaged blood vessels slows healing and makes feet more prone to infection, while nerve damage can dull sensation and leave you oblivious to injuries that can quickly get out of control.



In the grand scheme of things, foot hassles seem almost comically mundane. But you can’t dismiss broken skin, corns, calluses, bunions, ingrown toenails, and other problems as minor irritations when you have diabetes. Left untreated for long, such conditions can put you at risk of actually losing a foot or even a leg to gangrene (tissue death). In fact, about 15 percent of people with diabetes in the United States eventually develop foot problems that threaten a limb, and more than 50,000 must undergo amputations every year.



It all begins with some form of injury that abrades or breaks the skin, the protective barrier that keeps germs out of your body. Perhaps your shoes don’t fit quite right or you stepped on a stone. Once the damaged area becomes infected, healing may prove difficult, especially if you keep walking on it or aren’t aware that it’s there, and an open sore, or ulcer, can quickly develop. This is serious business and a reason to call your doctor. Infection from uncontrolled ulcers can burrow deeper into your skin and eventually reach the bone, putting the entire foot or leg at risk. When you’ve had diabetes for a long time, feet may also become vulnerable to a condition called Charcot’s foot, in which numbness and poor reflexes from neuropathy cause missteps that over time destroy joints in the foot.



Fortunately, paying a little extra attention to your feet can go a long way toward keeping them healthy. Here are some of the most important steps you can take.



Always wear shoes



Think of your shoes as bodyguards for the feet, protecting them from blows, scrapes, or sharp objects, not to mention keeping them warm and dry. You’ll significantly improve this protection if you avoid going barefoot (even at the beach, where sand can cause abrasions and debris can puncture the skin) or wearing open shoes, such as flip-flops, sandals, or clogs. Don’t even take your shoes off when you’re indoors, where something as minor as stubbing your toe on the coffee table can lead to a foot ulcer.



Do a daily check

Give your feet an exam once a day, perhaps at bedtime, going over them with both your eyes and your hands. Let your doctor know if you find evidence of any problems. Besides blisters, cuts, bruises, cracking, peeling, or other obvious signs of damage, look for areas that are shaded differently (either paler or redder), which could indicate persistent pressure from shoes. Feel for areas of coldness, which might be evidence of an infection, along with redness or swelling. If you have trouble seeing the bottoms of your feet, place a mirror on the floor and look at the reflection. If you have poor vision, ask a partner to inspect your feet for you.



Wash and dry

Keep your feet clean by washing them every day with lukewarm water and soap. (Avoid hot water, which, if you have neuropathy, may scald you without your knowing it). Avoid soaking your feet, though, which will soften skin and make you more vulnerable to infection. Dry feet by blotting (not rubbing), making sure you get in between the toes to discourage fungal infections. Use a moisturizing cream to prevent dryness and cracking, but don’t put it between your toes, where it may encourages skin to wear away.



Clip with Care

Keep your toenails neatly trimmed, cutting them straight across to prevent ingrown nails and filing rough edges to avoid damaging adjacent toes. Some doctors advise against using nail clippers out of fear that you’ll accidentally cut the skin next to the nail. If you’re concerned, consider using a file or an emery board to shave nails down (go on shorter than the ends of your toes) or having a partner help.



Get a clean start

Begin each day by putting on a fresh pair of socks made of a breathable material like cotton, cotton blend, or wool, which wicks moisture away from skin and helps keep your feet dry. Make sure socks fit well without bunching up, and don’t wear socks with seams that will rub your feet, potentially causing pressure sores. If your feet tend to sweat a lot, change your socks throughout the day as needed.



Wear good shoes

Footwear should provide both comfort and protection. Leather uppers are best because they conform to the shape of your foot and breathe so that feet perspire less. Opt for low heelsfor stability and soles made of crepe or foam rubber for excellent cushioning. It’s a good idea to have at least two pairs of shoes that you wear regularly so yuo can alternate from one day to the next, giving shoes time to air out between each wearing. New shoes should never be worn for more than a few hours at a time. When you put on your shoes, shake them out and feel inside to make sure there’s no debris that could cause pressure or irritation.



Touch base with your doctor

A foot exam should be a routine part of every doctor’s visit, just like taking your blood pressure. Feet should be checked at least once a year more often if you have signs of neuropathy or poor circulation or you’ve already had foot ulcers. (Bring your most worn pair of shoes to the appointment so your doctor can check wear patterns.) But don’t wait for your annual physical if you notice any changes in your feet. Not every minor cut demands a physician’s attention, but call your doctor if you develop an infection or sore, your foot is punctured by a sharp object, a toe becomes red and tender, or you notice any change in sensation, such as numbness, pain, or tingling. Do not use acid treatments or over-the-counter wart or corn removers, and never try to perform do-it-yourself “bathroom surgery” to treat problems like warts, corns, calluses, or ingrown toenails.







Sidestepping Foot Problems



When you think about enjoying life and all its pleasures, great sex may be one of the first things to pop into your mind. The good news is that there’s no reason you can’t have a full and satisfying sex life if you have diabetes. But you need to understand how your disease can affect different aspects of your sexuality and sexual function.



First, bear in mind that sexual intimacy can be physically vigorous, burning calories. That means that, like exercise, it may put you at risk of hypoglycemia inconvenient when making love, to say the least. To keep blood sugar stable, it’s wise to take glucose readings before and after sex to get an idea of how your body responds. Try having a sugary drink or a small snack before hand or, with your doctor’s approval, adjusting your insulin if you know that sexual intimacy is in the offing.



For Women Only

Sexuality is complex in women even without interfernece from a chronic disease, so it’s no surprise that they generally experience more sexual side effects related to diabetes than men. But the problems are not insurmountable. Among them.



Blood sugar fluxes

Though it’s not a universal experience, many women notice their blood sugar rises a few days before their monthly period begins. researchers suspect (though not all agree) that fluxes in female sex hormones, such as estrogen and progesterone, temporarily make cells more resistant to insulin. If you suspect this is a problem for you.



Vaginal Dryness

Women with diabetes sometimes find they lack natural lubrication during sexual arousal, though this problem isn’t limited to people with high blood sugar. To deal with it, try using water-based lubricants, available at any pharmacy. If the problem continues, check with your doctor; you may have low estrogen levels that can be boosted with topical estrogen cream or hormone replacement therapy (HRT). Weigh the HRT option carefully, however. Although it may solve the lubrication problem, it may also raise the risk of other health problems.



Infections

Excess sugar in the blood encourages the growth of fungal organisms and bacteria, making women with diabetes more prone to yeast infections and vaginitis. If you experience vaginal discharge or itching, see your doctor for an antifungal cream or antibiotics.



For Men only

Sex can sometimes seem more straight forward for men, but the male sexual response is also a complex melding of mind and body that involves numerous systems that can be affected by diabetes.



The major difficulty men may face is erectile dysfunction (also called impotence), the inability to achieve or maintain an erection a problem that often occurs with age and is hardly limited to men with diabetes. In many cases, the cause is purely physical. When you have diabetes, poor circulation can prevent blood from properly engorging chambers in the penis, and nerve damage can interfere with signals involved with sexual response. (Fortunately, the nerves that enable orgasm are seldom impaired). But depression and anxiety can cause erectile dysfunction as well, and sexual difficulties may involve a combination of factors. Here are some steps you can take :



Narrow it down

Talk to your doctor about possible causes so you know how to treat the problem. It may be a simple matter of adjusting one of your medications. Many drugs, including some for high blood pressure, can interfere with sexual function. If that’s not the issue, pay attention to patterns; If erectile dysfunction seems to happen on and off, strikes suddenly, or occurs in some circumstances but not others, the problem may have a psychological component. If you gradually and consistently lose function over time, there’s more likely a physical cause.







Laxatives



Laxatives are any substances that cause emprying of the bowel. They are often used in the treatment or prevention of constipation.



Q : What substances are used as laxative?

A : There are three main groups of laxatives. Those most commonly used act by irritating the bowel wall, causing a contraction and forcible expulsion of the feces. But continued used of this kind of irritant laxative leads to a gradual loss of effectiveness of the normal bowel reflexes. Senna, cascara sagrada, and phenolphthalein are examples of this group and are found in many commercial preparations.



The second group of laxatives acts by attracting water from the body into the intestine, increasing the volume of feces Milk of magnesia. Epsom salts (magnesium sulfate), and Glauber’s salts (sodium sulfate) are common examples. More recently, vegetable substances that swell when they are swallowed have been used.



The third group is called bulk laxatives, and they include bran, vegetable fiber, and general roughage. Bulk swells the contents of the large intestine and acts as a stimulant to defecation as well as resulting in a bulkier stool. The diet of many people in Western countries is deficient in these substances. This may lead to constipation as well as other disorders.



Q : What are the dangers in using laxatives?

A : Laxatives should be used only in cases of severe and prolonged constipation and under a physician’s orders. Laxatives that act by irritating the bowel may become habit-forming so that the bowel may not function well without the irritant stimulus. In order to produce a laxative effect, gradually increasing doses have to be used. If they are taken over a prolonged period of time, the bowel wall may become damage.



Other kinds of laxatives are safer to use, but may need to be taken in larger amounts than is first realized.



Q : Should laxatives be used to treat any form of constipation?

A : No Laxatives should never be used if constipation suddenly occurs or is accompanied by abdominal pain or fever. In such a case, there may be an intestinal obstruction or Appendicitis and laxatives are likely to make the condition worse. A physician should be consulted.







Constant Back Ache?



Relieve your lower back pain with these simple Unani exercises.

Almost all of us have experienced lower back pain at some point. While some us suffer from it rarely, others get it frequently. Lower back pain occurs due to severe muscle strain or a back injury. Those who suffer from lower back pain often resort to shortcuts like popping pain killers or applying pain-relieving ointments. This, however, as said earlier, is a shortcut, which merely provides temproary relief and eventually turns into a habit. Take a break from those pain killers and ointments and practice these simple exercises to help relieve lower back pain.

Knee chest exercise

On a mat, lie flat on your back with your legs straight. Place your hands over your right knee and gradually pull it towards your chest. Maintain this posture for about 10 seconds. Then take off your hands from your knee and lower your leg back on the mat. Do the same with your right knee and repeat five times. You can gradually increase the number of repetitions and later practice this exercise using both your knees simultaneously.

Mid back stretch

Stand with your feet apart and hand on your hips. Gently twist to your left at the waist, without changing the position of your feet. Try to look over your shoulder and hold for five 10 seconds. Now untwist. Repeat by twisting to your left. Do this about five times.

Hip Rolls

Stand with your feet apart with hands on your hips. Slowly move your hips in a clock-wise circular motion. Repeat it about five times.

Lunges

Stand with your right leg in from of your left leg. Bend your knees gradualy, sinking into a lunge. Keep your back straight and your left knee directly above your left foot. Hold for five to 10 seconds. Vary with your left knee. Make five repetitions.

You don’t need to visit a gym or need a trainer to perform these simple exercises. You can do the same in the comfort of your own home in just about 15 minutes. Not only will they provide you lower back pain relief but also strengthen your back muscles.