[www.keralites.net] What Causes Leg Cramps and How Can You Stop Them?

 

M.D.HEGDE

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What Causes Leg Cramps and How Can You Stop Them?

Leg cramps - also know as night cramps or Charley Horse - are painful spasms that typically occur in the calf muscles. Leg cramps tend to jolt a person awake in the middle of the night, but can also strike in the daytime during physical activities such as running and cycling. Fitness can put strain on your leg muscles. Some leg muscle cramps - which can last anywhere from a few seconds to up to 10 minutes - may also be the result of a sedentary lifestyle.

What Causes Muscle Cramps in the Calves?

"Leg cramps can be caused by many conditions, ranging simply from dehydration to something much more serious such as kidney disease," said physical therapist Matthew Hyland, president of the New York Physical Therapy Association and co-owner of Rye Physical Therapy Rehabilitation. "Cramps often result from vigorous exercise, trauma to the muscle, or keeping the leg in an awkward position for too long, such as sitting in a crowded theater. Other causes can include medications such as birth control, diuretics (which are often prescribed for people with high blood pressure) and steroids. A lack of potassium or calcium can also be the underlying cause, as well as cold weather."

Acute leg cramps frequently are confused with restless legs syndrome (RLS). But RLS is a different and more serious, chronic condition characterized by discomfort and persistent throbbing and pulling sensations in the legs.

How to Prevent Leg Cramps

There are a number ways you can alleviate nighttime leg cramps. "Once leg cramps set in, the best method to relieve them is movement, either walking around or simply jiggling or shaking your leg," advised Hyland. "In addition, things like pumping your ankles up and down or rubbing the muscles can help as well."

Some people with chronic leg cramps have found relief using cool compresses, which work by numbing pain and reducing soreness. But Hyland said anyone who regularly suffers leg cramps should also work to strengthen their muscles, which will make cramps less frequent.

"Our musculoskeletal system hits its peak at the age of 20, and while it maintains its peak for an additional 20 years, the reality is that it begins to break down at age 40," he said. "This includes muscles becoming less flexible. Once we pass into the fourth decade of life, it is critical we play an active role in stretching and strengthening our bodies to maintain appropriate, maximal health." He added that it may be best to consult a physician if leg cramps last for 5 to 10 minutes or occur multiple times a week.

What to Take for Muscle Cramps

Analgesic balm or a patch, both sold over-the-counter at pharmacies, can provide further relief. OTC pain relief medications that are formulated to treat menstrual cramps, such a Pamprin and Midol, can be an effective treatment for bad leg cramps.

You may also be able to prevent or alleviate muscle cramps in your legs by making simple lifestyle changes. Drinking plenty of water is essential, since cramps are often caused by dehydration. A healthy diet with plenty of fresh fruits and vegetables can also help to decrease the frequency of leg cramps.

Vitamins and Minerals: Potassium and Magnesium for Muscle Cramps

Additionally, certain vitamins and minerals impact muscle function, particularly potassium and magnesium. A significant body of research has found that increasing your magnesium intake can help with the frequency of night time leg cramps, especially for pregnant women. Health experts recommend getting at least 300 milligrams of magnesium each day. A supplement can help you reach your daily allowance, but so can eating foods rich in magnesium, such as nuts, lentils, and quinoa.

Plan ahead for self-care if your leg cramps appear to be the result of strenuous exercise. Drink plenty of fluids and eat a well-balanced meal before heading out for a long run. Many athletes suggest eating a potassium-rich banana once you reach the finish line.

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[www.keralites.net] : HOME REMEDIES FOR RUNNING NOSE

 

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HOME REMEDIES FOR RUNNING NOSE                               Method 1 of 4: Pressure, Massage, and Irrigation 1 Apply pressure. Press down 10 times on the corner of your nose, pressure very gently to keep your nose from getting worse. It is believed that this pressure point can help alleviate sinus congestion and headaches that result from colds and allergies. Your nose should be almost closed each time you apply pressure to the area. 2) Repeat on the area just above your eyes, applying mild pressure. Repeat 10 times on each side of your face. 2 Massage your earlobe for 10 seconds.Repeat on both sides. 3 Irrigate. Use salt water to flush out the nasal passages, freeing up mucus and other debris. You can either use a syringe, neti pot, or other product designed for nasal irrigation. Alternatively, you can gently flush out your nose using water alone, but be sure that the water has either been filtered or previously boiled to make sure it is clean. Be careful not to inhale the water. 4 Blow your nose. Runny noses result when you have excess mucus and fluid buildup in your nose and throat. The best way to treat a runny nose is to get the excess fluid out. Blow your nose gently, using a soft tissue to avoid skin irritation. Don't blow too often, as it could cause skin burning and redness. 5 Apply a warm compress. Soak a hand towel in hot water and place it on your face. This will help alleviate sinus pressure and open up the nasal passages. Method 2 of 4: Using A Tissue 1 Grab a tissue. Rip it in half. 2 Roll the piece into a tiny ball. It should be about the size of your nostril. 3 Gently place the tissue inside your nostril. Repeat on the other side, using the other half of the tissue. 4 Relax and breathe normally. The tissue will help absorb some of the fluid coming out of your nose without you having to constantly blow. Breathe through your mouth if you are having issues getting enough air. Method 3 of 4: Applying A Topical Treatment 1 Rub a small amount underneath your nose. You can also apply the Vicks to your chest area. Take deep inhalations, and your runny nose should be gone in no time. This method also helps get rid of a stuffy or congested nose. 2 Get a big bowl, and boil some water. When you get the boiled water into the bowl, put your head in the bowl (just don't touch the water) and put a towel over your head. Method 4 of 4: Treating The Underlying Causes 1 Identify the cause of your runny nose. There are a number of potential causes, including common colds, flus, allergies, cold weather, stress, exposure to tobacco smoke, chickenpox, and whooping cough. If you are experiencing other symptoms in addition to a runny nose, like a fever or sore throat, then see your doctor to determine whether you have a bacterial or viral infection that requires medical treatment. Common colds usually go away on their own, but should be treated with fluids like water and fruit juice, lots of rest, and soothing foods like soup. 2 Avoid nasal irritants. Runny noses can be caused by allergies to pollen, pets, latex, dust mites, and foods.[12] If you are in constant contact with an animal, plant, or material that you are allergic to, you will probably experience runny noses often. If you live with a pet that you are allergic to, you should consider either getting rid of the pet, moving, or taking allergy medication. Thoroughly clean your home to remove dust mites, and stay away from food and plants that you are allergic to. Runny noses can also be caused by excessively dry or cold weather. Try using a humidifier to restore some of the moisture in the air in your home

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[www.keralites.net] : WHAT CAUSES SWOLLEN FEET IN DIABETES

 

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What Causes Swollen Feet In Diabetics?

I'm a diabetic and I'm getting swelling on my feet and ankles. Why does it happen?

You must have heard people in your social circle discuss about diabetes and swollen feet.

Diabetes is a condition caused by lack of a hormone in the body called insulin.  In individuals with Type 1 Diabetes no insulin is produced at all and they require regular insulin injections. In individuals with Type 2 Diabetes though there is some insulin produced which is insufficient. Also, the body shows resistance to the effects of insulin. In both the cases, blood glucose levels are elevated.

Diabetics are more prone to certain complications that involve the eye (retinopathy), kidney (nephropathy) and nerves (neuropathy).

Edema (swelling)

Edema is a build up of fluid in the body i.e. water retention that leads to swelling. This could happen for different reasons including:

1.  standing or walking for a long period
2. due to certain medications
3. due to an injury, for example, an ankle injury

Edema may affect any part of the body, be it the legs, ankles, and feet or even the hands.

Swelling and Diabetes

Extra care and caution is needed for people who have edema and diabetes. Too much sugar in the blood from diabetes can cause nerve damage and poor blood flow, which can lead to serious foot problems. For a diabetic, swelling of the ankles could also be a sign of a serious problem that needs immediate medical attention. Anytime a new swelling is seen, report to the doctor and go for an examination. Preventing foot complications is more critical for a diabetic as poor circulation impairs the healing process. It increases the risk of infections and severe complications like foot ulcers and gangrene. Gangrene might even lead to limb amputation.

Neuropathy (damage to the nerves) is a common problem with diabetes. Due tocirculation problems, the heart fails to circulate adequate amounts of blood, the kidneys retain sodium to help the body hold on to water and increase the volume of blood. This leads to swelling and is a precursor to congestive heart failure.

What to do if you have Edema and Diabetes

1. Elevate your feet – Using extra pillows keep your feet above the heart level for at least 15-20 minutes everyday. This helps to reduce the swelling as it drains out excess fluid from the surrounding tissues.
2. Wear stockings – wear stockings that apply gentle pressure on your legs.  It helps to get rid of the excess fluid and also can help move blood through your legs to prevent swelling and improve blood circulation.
3. Lower dietary salt intake – It is advisable to reduce the salt in your daily diet as salt increases blood pressure.
4. Foot massage – Massaging your feet with a diabetic foot cream often helps to reduce swelling and the associated pain.

Daily foot care can prevent serious problems

1. Avoid long hours of continuous sitting, standing or walking.
2. Check your feet everyday for cuts, sores, blisters, red spots, swelling, or infected toenails and consult your physician immediately in case these don't heal in a day..
3. Wear sturdy, comfortable shoes and avoid walking barefoot as much as possible.
4. Exercise regularly to improve bone and joint health in your feet and legs.

    
 MANGALORE\

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[www.keralites.net] ASTHMA

 

M.D.HEGDE

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Mangalore +919845081888 INDIA

 

Asthma

Asthma is a disease that causes the airways of the lungs to swell and narrow, leading to wheezing, shortness of breath, chest tightness, and coughing.

Causes

Asthma is caused by inflammation (swelling) in the airways. When an asthma attack occurs, the lining of the air passages swells and the muscles surrounding the airways become tight. This reduces the amount of air that can pass through the airway.

In persons who have sensitive airways, asthma symptoms can be triggered by breathing in substances called allergens or triggers.

Common asthma triggers include:

• Animals (pet hair or dander)
• Dust mites
• Certain medicines (aspirin and other NSAIDS)
• Changes in weather (most often cold weather)
• Chemicals in the air or in food
• Exercise
• Mold
• Pollen
• Respiratory infections, such as the common cold
• Strong emotions (stress)
• Tobacco smoke

Many people with asthma have a personal or family history of allergies, such as hay fever (allergic rhinitis) or eczema. Others have no history of allergies.

Symptoms

Most people with asthma have attacks separated by symptom-free periods. Some people have long-term shortness of breath with episodes of increased shortness of breath. Either wheezing or a cough may be the main symptom.

Asthma attacks can last for minutes to days, and can become dangerous if the airflow is severely blocked.

Symptoms include:

• Cough with or without sputum (phlegm) production
• Pulling in of the skin between the ribs when breathing (intercostal retractions)
• Shortness of breath that gets worse with exercise or activity
• Wheezing 

Emergency symptoms that need prompt medical help:

• Bluish color to the lips and face
• Decreased level of alertness, such as severe drowsiness or confusion, during an asthma attack
• Extreme difficulty breathing
• Rapid pulse
• Severe anxiety due to shortness of breath
• Sweating

Other symptoms that may occur:

• Abnormal breathing pattern -- breathing out takes more than twice as long as breathing in
• Breathing temporarily stops
• Chest pain
• Tightness in the chest

Exams and Tests

The doctor or nurse will use a stethoscope to listen to your lungs. Wheezing or other asthma-related sounds may be heard.

Tests that may be ordered include:

• Allergy testing - skin or a blood test to see if a person with asthma is allergic to certain substances
• Arterial blood gas (usually only done with patients who are having a severe asthma attack)
• Chest x-ray
• Lung function tests, including peak flow measurements

Treatment

The goals of treatment are:

• Control airway swelling
• Stay away from substances that trigger your symptoms 
• Help you to be able to do normal activities without asthma symptoms

You and your doctor should work as a team to manage your asthma. Follow your doctor's instructions on taking medicines, eliminating asthma triggers, and monitoring symptoms.

MEDICINES FOR ASTHMA 

There are two kinds of medicines for treating asthma:

• Control medicines to help prevent attacks
• Quick-relief (rescue) medicines for use during attacks

Long-term Medicines

These are also called maintenance or control medicines. They are used to prevent symptoms in people with moderate to severe asthma. You must take them every day for them to work. Take them even when you feel OK.

Some long-term medicines are breathed in (inhaled), such as steroids and long-acting beta-agonists. Others are taken by mouth (orally). Your doctor will prescribe the right medicine for you.

Quick-relief Medicines

These are also called rescue medicines. They are taken:

• For coughing, wheezing, trouble breathing, or an asthma attack
• Just before exercising to help prevent asthma symptoms caused by exercise

Tell your doctor if you are using quick-relief medicines twice a week or more. Your asthma may not be under control and your doctor may need to change your dose of daily control drugs.

Quick-relief medicines include:

• Short-acting inhaled bronchodilators
• Oral corticosteroids for when you have an asthma attack that is not going away

A severe asthma attack requires a checkup by a doctor. You may also need a hospital stay. There, you will likely be given oxygen, breathing assistance, and medications given through a vein (IV).

ASTHMA CARE AT HOME

• Know the asthma symptoms to watch for.
• Know how to take your peak flow reading and what it means.
• Know which triggers make your asthma worse and what to do when this happens.

Asthma action plans are written documents for managing asthma. An asthma action plan should include:

• Instructions for taking asthma medicines when your condition is stable
• A list of asthma triggers and how to avoid them
• How to recognize when your asthma is getting worse, and when to call your doctor or nurse

A peak flow meter is a simple device to measure how quickly you can move air out of your lungs.

• It can help you see if an attack is coming, sometimes even before symptoms appear. Peak flow measurements help let you know when you need to take medicine or other action.
• Peak flow values of 50% - 80% of your best results are a sign of a moderate asthma attack. Numbers below 50% are a sign of a severe attack.

Outlook (Prognosis)

There is no cure for asthma, although symptoms sometimes improve over time. With proper self-management and medical treatment, most people with asthma can lead normal lives.

Possible Complications

The complications of asthma can be severe, and may include:

• Death
• Decreased ability to exercise and take part in other activities
• Lack of sleep due to nighttime symptoms
• Permanent changes in the function of the lungs
• Persistent cough
• Trouble breathing that requires breathing assistance (ventilator)

When to Contact a Medical Professional

Call for an appointment with your health care provider if asthma symptoms develop.

Call your health care provider or go to the emergency room if:

• An asthma attack requires more medicine than recommended
• Symptoms get worse or do not improve with treatment
• You have shortness of breath while talking
• Your peak flow measurement is 50% - 80% of your personal best

Go to the emergency room if these symptoms occur:

• Drowsiness or confusion
• Severe shortness of breath at rest
• A peak flow measurement of less than 50% of your personal best
• Severe chest pain
• Bluish color to the lips and face
• Extreme difficulty breathing
• Rapid pulse
• Severe anxiety due to shortness of breath

Prevention

You can reduce asthma symptoms by avoiding triggers and substances that irritate the airways.

• Cover bedding with allergy-proof casings to reduce exposure to dust mites.
• Remove carpets from bedrooms and vacuum regularly.
• Use only unscented detergents and cleaning materials in the home.
• Keep humidity levels low and fix leaks to reduce the growth of organisms such as mold.
• Keep the house clean and keep food in containers and out of bedrooms. This helps reduce the possibility of cockroaches. Body parts and droppings from cockroaches can trigger asthma attacks in some people.
• If a person is allergic to an animal that cannot be removed from the home, the animal should be kept out of the bedroom. Place filtering material over the heating outlets to trap animal dander. Change the filter in furnaces and air conditioners often.
• Eliminate tobacco smoke from the home. This is the single most important thing a family can do to help someone with asthma. Smoking outside the house is not enough. Family members and visitors who smoke outside carry smoke residue inside on their clothes and hair. This can trigger asthma symptoms. If you smoke, now is a good time to quit.
• Avoid air pollution, industrial dust, and irritating fumes as much as possible.

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 MANGALORE\

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