Frequently Asked Questions

Stronger bones are very important to prevent any fracture or osteoporosis in middle to elderly age group.

Tips to make bones stronger are-

•  Physical activity for 30 to 40 minutes in terms of walking/ jogging/ Stair climbing is very important.
•  Consume good protein in your daily diet. Usually for normal healthy adult 70 to 80 gm protein is recommended per day.
•  Restrict your alcohol intake and quit smoking completely as it decreases calcium levels in your body.
•  Regular intake of calcium and Vit D containing food is must for your healthy bones.
•  Food rich in calcium are Milk, cheese, curd and yoghurt, broccoli, green leafy vegetables, dried fruits, nuts and pulses like peas, beans and lentils.
•  Generally 2 glasses of milk and 1 bowl of curd is good to meet your daily calcium requirement.

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• Avoid processed food completely. (Burger/ pizza/ biscuits/ Fried snacks /Cereal bars/ carbonated and sugar drinks like coke, Pepsi and packed juices etc.).
• Limit your fat intake and increse protein intake.
• Add fibers to your diet (like make vegetable roti instead of plain roti, Switched to brown rice instead of white rice , Add fresh fruits like oranges in your meal).
• Regular Exercise for 40 mins (Walking, Aerobics, yoga or streching).
• Avoid Maida (White flour) and restrict meetha (Sugar and Sweets) in your diet.
• Divide your whole day meal into 6 portions with portion control. (like:- 8am - Breakfast 10:30am- snacks 1pm - Lunch 3:30pm- snacks 6:30pm - snacks 8:30 pm- Dinner).
• Food with Low sugars (Low glycemic index) are - Apple, pear, Orange, Non starchy vegetables, Parboiled rice, Wheat vermicelli, Peanuts and other nuts, Skimmed milk, Low fat yoghurt, Beans( Rajmah) , Chana dal or Besan (Bengal gram), Black gram dal, Tur dal(Lentil), Dried peas etc.
• Good options for snacks are - Oranges, Butter milk with nuts , Roasted snacks, Methi roti, Sprout salad etc.

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Here are the list of few common conditions listed accordingly so that you all get benefit from that.

HOT PACK	COLD PACK	HOT- COLD both (Contrast bath) 10-3-5 RULE
CHRONIC LOW BACK ACHE	TRAUMA(INJURY WITHIN 2-3 DAYS)	TENDINOPATHIES LIKE HEEL PAIN (PLANTER FASCIITIS, BURSITIS ETC.)
MUSCLE SPASM	KNEE SPRAIN, BRUSES or CONTUSIONS	CRPS/RSD (SYMPATHETICALLY MEDIATED PAIN)
CHRONIC KNEE PAIN WITHOUT EFFUSION OR SWELLING	KNEE PAIN WITH EFFUSION OR SWELLING	RHEUMATOID ARTHRITIS
NECK STIFFNESS	TENDONITIS FLARE
SCIATICA OR CHRONIC BACK AND LEG PAIN	HEARNIATED DISC (RECENT/ ACUTE DISC PAIN )
	FROZEN SHOULDER

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Posture correction
Try to keep your posture correct.
Use proper sitting space in office or while work from home and keep your laptop or desktop at comfortable eye level.

Position changing 
Avoid sitting or standing in same position for long. Keep changing your position in every 45 minutes to 60 minutes to avoid any muscle tension or strain.

Physical exercise
Do a regular stretching and strengthening exercises for 20 - 30 minutes to avoid any muscle pain and also it works as a stress buster.
If any problem in doing exercises because of pain then only 30 to 40 minutes walking is also good and can help to an extent.

Good nutrition and correct deficiencies
Make a habit of having nutritious and balanced diet. It should have balanced protein, fat and carbohydrate.
Visit your pain specialist and correct all your vitamin deficiency especially vitamin D and Mg because these are the one assoiciated with chronic muscle pain.

Medications
Visit Your pain specialist doctor who will examined you properly and after that may have to start some neuropathic and anti-inflammatory medications to give you relief in muscle pain.

Needling and injections
If your pain does not settle down with all above measures then your doctor may give you a trigger points injections over the affected area with or without medicines to keep you pain free. Call Now  

DO’s 

• l Rest for 2-3 days
• l Posture correction
• l Avoid prolonged sitting or standing
• l Use thin pillow while sleeping
• l Hot pack or physiotherapy may help in reliving pain.
• l Start medications with the help of interventional pain specialist or orthopedics or neurologist.
• l In case of less improvement can go for cervical epidural block injections.
• In case of arm and forearm weakness consult your doctor immediately.

 
DON’t

• l No exercises in recent cases. Can do once pain comes down to a significant level.
• l No heavy weight lifting or frequent bending of neck.
• l Avoid prolonged driving.
• l Avoid operating vibrating equipment's.
• l Avoid smoking.

 

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• Include plenty of oral liquids in your diet. Try to drink at least 2 liters of water daily.
• If you are overweight then reduce 10% of your body weight gradually over a period of 3-6 months.
• Before sleep do stretching or relaxation exercises for 10-15 mins.
• Try to take warm water bath daily before going to bed especially in winters.
• If frequent leg cramps and pain is there then you may be having low vitamin E or you may require antioxidants to rejuvenate your body.
• Consult your doctor for a detailed examination and doctor will examine and prescribe you the specific medicines and supplements to get rid of this frequent cramps.

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Problems due to excess of vitamin D in your body

1. Weakness (lethargy)
2. Feeling of vomiting (nausea)
3. Loss of apatite
4. Kidney failure if no treatment done.

How to correct vitamin D excess?
Stop vitamin D and calcium in medicine form as well as in your diet and consult to your doctor. Always take treatment under doctor supervision.

Problems due to excess of vitamin B12 in your body

1. Headache
2. Anxiety
3. Felling of vomiting
4. Irregular heartbeats
5. Lack of sleep
6. Dizziness
7. fatigue

How to correct vitamin B12 excess?

• Stop all vitamin B12 supplements and consult to your doctor.
• Do not take vitamin B12 without consulting to your doctor especially if you have a kidney or liver problem.

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1. Yes you can take megnesium if you have a long term headache problem.
2. Magnesium is known to block specific receptor (NMDA) in our body and helps to prevent long term migraine.
3. Usual dosage of magnesium is 250 -350 mg /day depending upon your requirement and problem.
4. Usually it is well tolerated but you may sometimes feel loose motions and feeling of vomiting. In that case consult to your doctor and follow doctor instructions.
5. If you have a kidney problem then consult to your doctor before taking magnesium supplement.
6. Apart from headache other uses of magnesium in pain management is in fibromyelgia, restless leg syndrome and osteoporosis.
7. Dietary sources of magnesium - Tofu,avocado fruit, legumes (Peanuts), whole grains, green leafy vegetables, soyabean flour, wheat bran, nuts (almonds, cashew,walnut, pistachio), banana, coriander, seeds ( pumpkin seeds, fennel seeds, cumin seeds, squash seeds, poppy seads), chocolate and cocoa powder etc..
   
   
    

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