HOW ONLINE PERSONALISED LIFESTYLE COACHING IS IMPROVING OVERALL FITNESS - The Daily Guardian
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HOW ONLINE PERSONALISED LIFESTYLE COACHING IS IMPROVING OVERALL FITNESS

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The digitalisation of health and fitness services has caved in to the ecosystem with an extremely gradual yet visible shift. Most lifestyle coaching spaces now either have both physical and virtual funnels or have gone entirely virtual with respect to their mode of engagement. Indeed, gyms are always going to be crucial simply because of the vast range of machinery and equipment they have to offer, nevertheless, the approach towards all coaching and training related services is now taking a ‘digital’ turn – more so now because of the pandemic. Over the years, the focus of lifestyle service providers has evolved from extremely generic consumer services to personalised ones. This gradual shift in the quality of service can be attributed to the increasing consciousness and self-awareness among users.

Online health platforms are progressively taking the forefront in the industry because of their ‘personalised’ style of customer service. Given the benefits of this approach, users are developing a more sustainable attitude towards health and hence ascribing to the increasing demand for customised health and nutrition plans. Let us understand why online health platforms are vouching for personalised lifestyle coaching over generic fitness training.

HOLISTIC IN NATURE

While traditional dieticians and gym trainers mostly focus on just one aspect of health, i.e. training and diet, online coaching integrates all aspects of health to foster a sustainable transformation. The focus on nutrition, exercise, lifestyle modification, and behavioural aspect covers an individual’s health with a holistic approach.

ENCOURAGES FLEXIBILITY

The basic premise of online coaching is to start with whatever you have, in terms of time, equipment, and situation. These platforms inculcate the same fundamentals in their customised plans, thereby providing the flexibility to users where they can start and progress with whatever resources they have. This structure promotes home-workouts, cost-effective diets, and time-saving. For example, it is easier for a new mother to spare 30 minutes for a routine walk when her kid is sleeping instead of taking time to move-out for a gym workout.

MAINTAINS HIGHER ACCOUNTABILITY

Most people who start their fitness journey under a coach fail because of the huge baggage of bad habits or past failures that they have and hence the process needs a lot of handholding through the initial three to four weeks. An online coach can connect with the client almost daily and sometimes even multiple times in a day – the daily check-ins makes sure that the clients stay on track. In fact, in the event of a cheating activity, the coach has the access to bring the client back on track without any further delay as they both are constantly connected through phone or WhatsApp. In the traditional approach, a cheat meal can easily become a cheat day, a cheat week, or even a cheat month.

SETTING RIGHT EXPECTATION

Most people who start on their fitness journey either have unrealistic goals or give up too soon. An online coach (through the close contact model) can always set the right goals for their clients and always remind them about the journey being a ‘long-run’. This type of paradigm shift for clients requires a lot of communication and is possible only in a remote/online setup.

REAL-TIME QUERY RESOLUTION

It is often that individuals end up undergoing guilt phases due to a series of cheat meals. In situations where a client might end up eating extra because of a spontaneous dinner plan, he/she would require real-time help by a coach to go about his/her following meals and exercise. This kind of accessibility to quick guidance is another advantage of personalised coaching as the client can be guided closely through WhatsApp/phone etc.

PROVISION FORLIFE-LESSONS

Personalised coaching is all about building deep and meaningful connections. Since the frequency and intensity of client-coach conversations is at par with that of two close friends, it is likely for a coach to teach the client valuable lessons about goal setting, accountability, discipline, and habit formation. These values taught and incorporated during the process of health transformation turn out essential for success and sustainability.

The writer is Founder & CEO, MyHealthBuddy

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Health & Wellness

TIPS TO PREVENT STRETCH MARKS DURING PREGNANCY

Dr Chetna Jain

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WHAT ARE PREGNANCY STRETCH MARKS?

Pregnancy stretch marks are pink, red, purple, or brown striations or streaky indentations in the skin. They are very common and generally present on the stomach, breasts, thighs, buttocks, and sometimes on the upper arms. Many women get stretch marks during pregnancy. It’s an indication that your skin has expanded as your body expands to accommodate your child. You can’t eliminate stretch marks from developing during pregnancy, but there are certain things you can do to help reduce the risk of having them. Don’t think too much, because stretch marks usually disappear over time.

WHEN DO STRETCH MARKS APPEAR IN PREGNANCY?

You may be thinking when stretch marks show during birth, but for everyone, it may be different. When the skin expands as a result of weight gain, and to support the growing baby and uterus, stretch marks frequently develop later during pregnancy. In the second trimester, some women will start having them, while others do not find them until the last couple of weeks of the third trimester. Few women are lucky, because they don’t get any at all.

WHAT ARE THE IMPORTANT TIPS TO REDUCE PREGNANCY STRETCH MARKS?

1.Take a healthy diet

For the development of your child, keeping a healthy, nutritious diet is important. In comparison, stretch marks can appear simply because some important nutrients are lacking. Four of the essential components of a healthy pregnancy diet that can help avoid stretch marks are vitamin C, E, D, and zinc. Taking a prenatal vitamin will also ensure that your everyday targets are fulfilled, and your Gynecologist will provide some guidance to provide you with the correct levels of nutrients to determine the best prenatal vitamin. Another way to reduce stretch marks is ensuring that you eat a suitable amount of proteins. You should aim to consume nutritious food to meet the daily target of consuming the required quantities of healthy foods. These sources are made up of grains, fruits and vegetables, dairy products, and protein sources. Vegetables, sweet potato or whole grain bread slice, and broccoli may be an example of a nutritious meal. From inside, nourish the skin. Consuming plenty of foods high in vitamin C will also help keep the skin toned and less sensitive to stretch marks.

2. Increase water intake and always hydrated

For several factors, drinking sufficient water is helpful during pregnancy. Water allows you and your growing fetus to get nutrients. It may also help in avoiding urinary tract infection (UTI), which is common during pregnancy. Also, a sufficient hydration level will assist with fatigue, avoid swelling, and even reduce morning sickness. You can feel headaches, nausea, and cramping if you become dehydrated during pregnancy. If you are well hydrated, though, it means that your skin is well hydrated and also much smoother. In basic terms, smoother skin is less likely than dry, hard skin to form stretch marks. Check with your doctor how much water you need to drink in a day, as your level of exercise and temperature will impact your daily water consumption target. One of the best advice for pregnancy is to have a glass of water with you at all times so that you can drink it during the day.

3.Gain weight as per doctor’s advice

The effective way to prevent stretch marks is not to add weight easily, since stretch marks occur when the skin is rapidly torn apart. There are many views on how much weight gain is acceptable during pregnancy. Although you’re not expected to feed for two, you’re going to raise your calories. Finding the balance between how much more to consume but not overdoing is possible. Speak to your doctor about what’s better for you, as overall weight gain will be different for each person. This figure is going to range between 25-35 pounds for most patients. However, your optimal weight gain number can fluctuate depending on whether or not you are overweight or underweight during pregnancy.

4.Pregnancy exercise

Regular exercise can help a person lose weight and prevent weight gain in the future. Maintaining a healthy weight will reduce the risk of unnecessary stretching of the skin. Exercise also increases the supply of blood to the tissue and will allow the skin to rebuild itself.

5.Skin massage

Like wounds and burns, stretch marks are living tissues that can become healthier with self-care. Stretch marks can be reduced with consistent self-care, like a massage. Massage increases circulation. More blood available to tissue is equal to a greater supply of cellular nutrients and elimination of waste. This, in essence, encourages tissue formation, theoretically reducing the visibility of stretch marks. Scar tissue, like stretch marks, also has restricted lymphatic return and blood flow, which ensures that improved circulation is highly helpful by daily massage therapy. The therapist believes that massage facilitates the production of new blood vessels, resulting in temporary inflammation accompanied by remodelling.

6. Sunshine Vitamin D sources

Vitamin D can also help reduce stretch marks during pregnancy. It is incredibly important to be careful when you expose yourself to direct sunlight, particularly when you are pregnant. Your skin appears to get more responsive during pregnancy. You should also be careful not to get overworked or dehydrated. With this in mind, a few minutes in the sun here and there during your pregnancy will only give you the boost of vitamin D which will help you to prevent stretch marks.

7.Treat new stretch marks

When stretch marks occur, you can also move rapidly and treat them. There are many creams and lotions available on the market to help minimise their appearance. The ingredients of common stretch mark care lotions range from vitamin E to hyaluronic acid as well as shea butter and cocoa butter. Your doctor can also help you to better determine what may cause stretch marks and give you some advice on treatment choices. Get advice from a dermatologist to treat stretch marks during pregnancy

The writer is Director and Head of Obstetrician and Gynaecology at Cloudnine Hospital, Gurugram.

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10 WAYS TO RELIEVE ACID REFLUX

Shivani Sikri

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GERD is an upward movement of stomach contents into the oesophagus. The phenomenon is not problematic if it is occasional. But if it becomes chronic, frequent and increases in intensity, then it can cause pain. A burning sensation from the stomach to the mouth is a tell-a-a tale sign of GERD. There are food and behavioural solutions to treat this. And which of course, does not prevent seeing a doctor. Gastroesophageal reflux is a particularly troublesome digestive disorder. To relieve it, you must review certain eating habits and diet.

Here are 10 tips to relieve acid reflux:

1. SPLIT MEALS

Even a balanced meal can seem too large for your stomach and promote reflux. In addition to perfect chewing, try to ensure that your daily nutritional intake is fulfilled by splitting them up over 3 to 4 meals along with 1-2 snacks. The ideal is to eat approximately every 3 hours: a breakfast at 9 a.m., a mid-morning snack with fruit or dairy products around 12-12.30 p.m., lunch around 1:30-2p.m., a snack for afternoon tea around 5 p.m. and a light dinner around 7:30 p.m. to 8 p.m.

2. AVOID RAW FRUIT AT THE END OF A MEAL

Fruits like apples and pears that we bite at the end of a meal promote alcoholic fermentation in the stomach which produces gas that promotes GERD. Acidic fruits such as orange or grapefruit delay gastric emptying and the faster the stomach is empty, the less risk of GERD.

3. CHOOSE GENTLE COOKING

Brisk cooking such as frying, barbeque, or even grilling promotes the physio-chemical modification of nutrients. They become more agitated and irritating to the digestive membranes, which lengthens their passage time in the stomach. So prefer cooking with water – steam, boil or stew as this gentle and humid cooking will not cultivate the inflammatory nature of food.

4. TAKE HALF A GLASS OF WATER DURING MEALS

As a thumb rule, aim not to take more than half a glass of water 30 minutes before the meal to 1 hour after the last bite, If you are still thirsty while eating, try removing spices from your food. Always prefer to drink water before your meals.

5. AVOID CARBONATED DRINKS

Aerated soft drinks cause a pressure gradient that facilitates and promotes GERD in individuals with the lower oesophagal sphincter (which prevents the gastric fluid into the oesophagus) is weakened. If you still want to have any aerated drink, get rid of its bubbles with a spoon so that you can drink it without the risk of associated GERD.

6. DON’T LIE DOWN WITH A FULL STOMACH

Stand upright for up to 2 hours after the last bite or drink to facilitate digestive work (long live the laws of gravity!). And go to bed at night once on an empty stomach, around 2-3 hours after dinner.

7. HALT YOUR HORSES BEFORE STOMACH IS FULL

Diets like Okinawa is based on the principle of the 80% stomach full. This will not only help you to keep up with your ideal weight (as GERD gets aggravated when being overweight) but it will also fasten up gastric emptying.

8. TREAT YOUR CONSTIPATION

It’s all just a matter of pressure! Constipation often requires a ‘bowel movement’, which increases the pressure gradient in the stomach and promotes GERD. The main cause of constipation is often a lack of fibre. Drinking Green tea outside of meals promotes satiety, limits constipation and eliminates toxins.

9.CHEW

Take the time to chew: this prepares the food for better digestion and prevents an overload of the stomach. Eating slowly allows you to send signals of satiety to the brain.

10. PARTIALLY ELIMINATE DAIRY PRODUCTS

Burns can be caused by lactose or milk protein intolerance. To be sure, swap them, as well as their derivatives like curd, buttermilk against vegetable products enriched in calcium. If there is an improvement, reintroduce them back slowly and steadily.

The writer is the Co-Founder & Chief Nutritionist at Nutri4Verve.

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Health & Wellness

HOW FEMALE DOCS ARE BALANCING THEIR WORK AND WELL-BEING IN COVID TIMES

Five female doctors open up about dealing with the pandemic while adhering to the Covid-19 norms, battling stress, anxiety, and concerns about the safety of their family.

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Not just male doctors but female doctors too stepped up during the coronavirus pandemic at the cost of their own well-being and mental health for the welfare of the patients. While dealing with the pandemic for almost an year now, they have realised the need to take care of themselves is as crucial as it is to treat and care for their patients. The lady doctors gave us a peek into the issues they face while being on Covid duty and how they fight the fears at home.

The thought that by going for a job, I was potentially endangering my family at home, an ageing mother, and a small child, was terrifying

When the Covid-19 cases started rising in 2020, the fear and apprehension were palpable, it was in the air, and as much as we train ourselves to turn off the noise before we go home, it just wasn’t possible this time. The thought that by going to do a job that was an essential service, I was potentially endangering my family at home, an ageing mother and a small child, was terrifying. But we had a strong department and great co-workers who understood that as women, we now have the added responsibilities of online schools and housework, in addition to longer hours at work and emergency calls. Chores like cleaning, sanitisation, and cooking was sometimes overwhelming. It was at this time that another woman physician told me something that will stay with me: Imagine that life is like juggling two types of balls, some are rubber, and some are glass. Learn how to let the rubber ones fall as they will bounce back but hold on to the glass ones, take time and energy to keep them from breaking. For me, one of those glass balls was my mental health and peace of mind. I learned to identify small things that gave me peace. It was a small haven of normalcy where I didn’t have to think about Covid or the fear, apprehension, and sadness that came with being a first-hand witness to its effects on patients and friends in the hospital.

– Dr Lakshmi Vaswani, Assistant Pathologist, Bhatia Hospital, Mumbai

We can’t let our guards down and have to be vigilant

Doctors are at higher risk of contracting Covid-19. To reduce the risk of infection, patients are screened for temperature and signs of respiratory infection before they enter the OPD and they are tested for Covid before admitting them for an operation or a patient procedure. Doctors are wearing gowns, face mask, face shield and are sitting behind plastic screens to keep the person to person contact minimal. Hygiene is maintained and surfaces are cleaned regularly. There is always a risk of infection and we may carry it home and infect our family members.

I maintain social distance, wear a mask and use a hand sanitiser. In the hospital premises, overcrowding is avoided and patients are called on appointed time. After going home I change my hospital clothes, take a bath and then interact with my family. I have received the first dose of vaccine and elderly people also have started getting vaccinated so I hope that things come under control and we can relax a little bit but we can’t let our guards down and have to be vigilant.

– Dr Navneet Kaur, General Physician, Apollo Spectra Hospital, Nehru Enclave, Delhi

We are working hard for the welfare of the patients since last year to control the damage caused by the deadly virus

Coronavirus pandemic wreaked havoc worldwide. Even today, the world continues to battle the virus despite assumptions that “Covid is over”. When the crisis first spread, the frontline healthcare workers faced challenges and apprehensions. Besides coping with coronavirus, we were calming Covid positive patients and their families. We are working hard for the welfare of the patients since last year to control the damage caused by the deadly virus. It has been a war-like situation where the enemy is an invisible force. Along with attending patients we also updated their families via video conferencing.

In all this chaos, we needed to take utmost care of ourselves as the risk of catching the infection and infecting the family loomed over us. We worked straight for 14-15 hours while wearing PPE kits. Some of us had to even shift to solitary accommodations to ensure the safety of our family and take rest. To reduce the risk of transmission we had to quarantine ourselves. We took safety measures like sanitisation of the house, wearing a mask at home, and maintaining a safe distance from family. Many of my colleagues including me are Covid warriors, we kept on serving society and helping people get back on track.

The government, healthcare workers, and scientists showed their resilience in the face of the pandemic. Without the tireless work of the vaccine researchers, we wouldn’t be able to get a way out of the global crisis this fast. Slowly, the scenario is improving and we hope for the best. -Dr Manjusha Agarwal, Internal Medicine Expert, Global Hospital, Mumbai

Our only focus is to provide uninterrupted medical care to the patients

India is fighting the Covid-19 crisis for over a year now but the situation has improved when compared to the previous year. Doctors encountered challenges during last year like working day and night to control the damage wreaked by the pandemic. We needed to keep a constant check on the patients via telecommunication and video conferencing. Even doctors were under pressure and overwhelmed because of the spurt in the Covid cases. We were gruelling inside their PPEs and eating, drinking, or going to washroom seemed like a task. At times I used to blackout due to the continuous inhaling of my own CO2 in the PPE. Our only focus is to provide uninterrupted medical care to the patients. We feared that we would get infected which kept us away from our family for days.

We continued to give joy by delivering babies during the pandemic. I was fortunate to get good support from my husband and kids and that kept me going through the pandemic. We had to comfort the patient so that he/she doesn’t feel lonely and recover fully. We counselled the patients and helped them beat their postpartum blues. We also supported and took over a lot of our elder doctors workload to keep them safe as they were more vulnerable and being in the right age bracket of having experience but having a bit less vulnerability increased our workload.

I opt for double masking , avoid taking any equipment from the hospital to home, sanitise my hands and the house, and disinfect all the frequently touched surfaces at home. I also exercise and follow healthy eating habits to enhance immunity.

-Dr Surabhi Siddhartha, Consultant, Obstetrician & Gynaecologist, Motherhood Hospital, Kharghar

There’s a constant fear that what if we are bringing the virus to our homes and infecting our children

We have been adversely affected by the pandemic. As the coronavirus outbreak began to infiltrate our daily lives, doctors face daily risks and can’t even take a step back. The challenge is not only to cope with the virus but also to calm the patients affected by the virus. So, like anybody else, we also seek help from family and friends. When we are working, we ensure that we take small breaks in between to unwind ourselves and take a stroll inside the corridor of the hospital even as we adhere to all public health protocols since we are testing Covid samples too.

We have a highly motivated team that makes these tough times bearable. The chances of contracting the infection in us are more as compared to other people but we hardly pay attention to such thoughts and keep doing our work. When we visit home, there is a constant fear that surrounds us what if we are bringing the virus to our homes and infecting our children. That stress is always there. But now our kids have also become equipped with the situation and they don’t come near us till the time we don’t scrub ourselves.

-Dr Gauri Agarwal, Founder, Genestrings Diagnostic Centre and Seeds of Innocence

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Health & Wellness

THE SCIENCE BEHIND WET WIPES FOR INFANT SKIN

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Baby wipes are an essential part of life for families with babies. A baby’s sensitive skin requires only the best of products which is why choosing the right kind of baby wipes is significant. In the recent past, baby wipes have emerged as a major category in the FMCG sector. What was a nascent segment about 10 years ago is now a preferred one especially for millennial parents who are concerned about their baby’s sensitive skin. To avoid rashes, many prefer using baby wipes because of the associated benefits such as improved absorbent fabrics which help in cleaning and reducing bacteria on the baby skin and offer a reduced risk of infection and skin irritation.

According to a market research provider, the size of the baby wipes category increased from a little over Rs 100 crore in 2014 to around Rs 270 crore in 2018. While hygiene and convenience are vital consumer needs driving adoption, it is the increasing availability and access powered by more affordable price-points and e-commerce that is helping expand penetration of the wipes market.

The global baby wipes market size was valued at $4.6 billion in 2019 and is expected to grow at a compound annual growth rate (CAGR) of 5.2% from 2020 to 2027. Rising consumer expenditure on baby care products and growing per capita income of women workforce are the key factors fuelling the market growth around the globe.

In India, the wet wipes market is anticipated to witness robust growth until 2025 owing to the rising awareness around health and hygiene. Moreover, the pandemic has created a high demand for disinfectant products in India. The spike in cases of Covid-19 is acting as a major factor for the growth of the wet wipes market. Additionally, manufacturers are also coming up with a more enhanced product that is gaining traction in the Indian market. Furthermore, the demand for wet wipes is also high under personal care, especially for babies. As sanitisation is the most effective way of avoiding the transmission of coronavirus, the demand for wet wipes is expected to rise during the forecast period.

The Indian wet wipes market can be segmented based on application, technology, distribution channel, and region. Based on application, the market is segmented into personal care and hygiene.

When it comes to the science behind the use of wipes on a baby’s skin, there are a host of factors that have to be considered. There are millions of bacteria, fungi, viruses, and other microbes that together form the skin microbiome. In the very early stages of the baby’s skin development, the microbiomes are highly vulnerable to multiple influences. It is, therefore, important to preserve and promote the natural development of the baby’s skin microbiome to enhance health.

The skin around a baby’s nappy area is exposed to wetness constantly. This part of the skin also has more folds and creases than other areas, which means it can be somewhat challenging to clean it thoroughly. Skin irritation in the diapered area is one of the most common skin disorders found among babies, with the highest incidence at 9-12 months of age. Prolonged exposure to urine, faeces, constant friction, maceration, and humidity are the main reasons that cause skin irritation in the diapered area.

Also, proteolytic enzymes like – amylases, lipases in the faeces further causes irritation. The most important factor in an infant’s skin is to maintain a healthy skin barrier which is a mantle made up of intact and healthy skin epidermal layer and natural moisturising factors.

This is why baby wipes with ingredients like water that are safe and mild on the skin play an important role to ensure cleansing while minimising skin irritation and discomfort.

It is, however, challenging to formulate a wipe that has water as its main ingredient. These days, there is a range of chemicals found in baby wipes. Surfactants like Hydrogenated castor oil, Cetearyl Alcohol, preservatives like Benzoic Acid, skin conditioning agents like panthenol, emollients like Caprylyl Glycol, emulsifiers like Polysorbate, some fragrance allergens as well as humectants like Glycerine are commonly found in wipes in differentiating quantities. Besides, since water alone is not enough to effectively eliminate water‐insoluble residues, wipes must also contain some skin‐benefiting ingredients that cleanse as well as reduce frictional damage.

It is not just for cleaning urine and faeces that wipes are used. They are also commonly used to clean babies during times when the weather is hot, dusty, and sweaty leaving the baby extremely uncomfortable. Wiping also helps deal with sweat that has clogged the pores of the baby’s delicate skin and to keep the baby free of dust while moisturising and soothing the skin.

All in all, it is important to be extremely selective and well informed while choosing baby wipes. Picking products with as few ingredients as possible can result in less potential microbiome interference.

There are a host of wipes available in the Indian market. WaterWipes contains just two ingredients — 99.9% high purity water and 0.1% Fruit Extract. They are considered to be one of the purest baby wipes. Others are Himalaya Herbal baby wipes which contain 20 ingredients and are delicate on the baby’s skin. The key ingredients in these wipes are Indian lotus and aloe vera. Huggies Wipes are known for their durability and quality. Johnson’s Baby Wipes contain 14 ingredients and are soap and alcohol-free.

But among the variety available in the market, it is important for parents to be extremely selective and well informed while choosing baby wipes. Picking products with as few ingredients as possible can result in less potential microbiome interference.

The writer is a Dermatologist, Bhatia Hospital, Mumbai.

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DECODING THE IMPACT OF NUTRITIONAL SUPPLEMENT INTAKE ON YOUR DIET

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Having a balanced diet is the key to provide essential nutrients to the human body. However, amid tight routines, the growing popularity of fast foods, and unhealthy eating habits, most of us miss out on a balanced diet and vital nutrients. This results in nutritional deficiencies and an array of health problems. The necessity to proactively invest time and energy in maintaining health has become a requisite with the changing lifestyle. A balance of making nutritious food choices and taking nutritional supplements plays a crucial role in improving diet quality and living a deficiency-free healthy life. Here’s how.

Dietary supplements: Making up for our diet inadequacies

While we live in a stressful age with our fast-paced lifestyle, most of us are likely to experience nutritional deficiencies. Despite consuming a well-balanced diet, we miss on some of the most essential nutrients such as Calcium, Iron, Vitamin B12, Vitamin D, Potassium, and Folic Acid among others. This is why we resort to supplements – to get the nutrition we are missing. And, rightly so as supplements not only make up for what our diets lack but also give us an extra health boost.

Nutritional supplements: A preventive defence to ward off diseases

Nutritional supplements may not replace complete meals but they play a vital role in supporting our nutrient intake because an average diet may not be able to fetch us all elements that drive a healthy body.

 Nutritional deficiency does not only affect adults but children as well. Deficiency disorders have become quite predominant. In fact, Vitamin D deficiency prevails in epidemic proportions with 70-100% prevalence in the general population all over the country. Further, it has also been found that having a well-supplemented diet can help gage against the on-going pandemic led by the deadly coronavirus. 

 Supplements contain active ingredients and extracts from superfoods which have strong effects. Precisely what our body needs to build a protective shield against diseases at any age. Nutritional supplements have also proven effective to support recovery from critical illnesses. Hence, consuming nutritional supplements is indispensable with the changing way of life.

How much of nutrient intake from supplements is enough?

Some of the most common dietary supplements include calcium, immunity boosters, fish oil, vitamins, and more. While combining them with your regular diet is recommended, this also has a finish line beyond which you may come across their harmful effects. So, it is important to know how much of their intake is right. Long story short, one should not consume nutritional supplements beyond their recommended dosage unless your healthcare expert advises it. 

The Bottom Line

The importance of getting nutrition right can’t be overstated. However, it can also not be neglected for a longer period as apart from combating deficiency disorders or diseases, nutritional supplements also help to improve one’s health. Alongside a normal diet, the impact of nutritional intake has several benefits such as it enables a healthier, more wholesome life, helps prevent early ageing, and supports in maintaining not just physical but mental well-being. In the end, it is about the nutritional choices that we make that affect our overall health and quality of life.

The writer is Founder & CEO, Nirvasa Healthcare.

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Health & Wellness

BUSTING COMMON MYTHS AROUND JOINT REPLACEMENT SURGERY

Let’s review some of the most common myths around joint replacement before you decide to undergo surgery.

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What is joint replacement surgery?

Joint replacement surgery is the surgical removal of abnormal or damaged joints and their associated lining. They are replaced with new parts called prostheses. The implants or prostheses inserted are made of special metal or plastic that is compatible with the body. It helps the person move again with little or no pain.

The joint replacement surgery can help:

• Minimise joint pain

• Helps restore and maintain the function of the joint

• Improves mobility and overall quality of life

What are some of the common myths associated with joint replacement surgery?

There are many myths when it comes to joint replacement surgeries. One should beaware of these while deciding to undergo joint replacement surgery.

Some common myths around the surgery are mentioned below:

Myth: Joint replacement surgeries are not successful, not permanent and they last only a few years.

Fact: It is not true. The success rates of the surgeries are high and around 85-90%. If maintained properly the implants can last a lifetime. Even if there is any major problem then the doctor can correct it using a second surgery which is known as revision surgery.

Myth: Chances of infection are high in knee replacement surgery.

Fact: The chances of infections are less than 5%. The metal used during surgery is compatible with the body and does not cause any further complications.

Myth: People with diabetes and high blood pressure cannot undergo knee replacement surgery.

Fact: Those with high blood sugar and blood pressure can get the surgery done by being prescribed medicine beforehand to lower the levels and avoid any complications.

Myth: Recovery time is exceptionally long.

Fact: With improvements in technology and patient care, a person can recover in just a few weeks if they follow doctor’s recommendations and take proper postoperative care. One can even resume their daily activities including driving after that.

Myth: Physiotherapy sessions are mandatory after knee replacement surgery.

Fact: Physiotherapy is not mandatory since patients are taught exercises after surgery to help them recover early.

Myth: Is age a limiting factor for knee replacement surgery?

Fact: Age is not a limiting factor, neither the joint replacements are only for those with arthritis. People with joint injuries, diseases, or excessive wear and tear may also undergo joint replacement surgery.

Myth: Joint replacement surgeries are highly invasive.

Fact: Most of the patients think that the entire knee is replaced in knee replacement surgery but it is not true. Nowadays, due to the advancement of technologies like minimally invasive surgery and computer-assisted robotic surgery, orthopadic surgeons make smaller incisions to perform replacements that are much less invasive.

Myth: It is difficult to bend your knees after undergoing knee replacement surgery.

Fact: Many patients often have a misconception that they cannot bend their knees and may experience pain and discomfort while sitting or bending their knees. The fact is that movement of the knee depends upon the type of prostheses used, post-operative rehabilitation, and the quality of the surgery performed.

Myth: In case the surgery fails, there is no chance of repair.

Fact: Chances of failure are rare, and in case a joint replacement surgery fails your orthopedic surgeon may perform revision surgery. Revision joint replacement surgery will help identify and correct the failure. However, the surgery will be only considered after evaluating the reasons for the first surgery and considering the patient’s overall health and well-being.

Undergoing a joint replacement surgery can help overcome the debilitating pain in the joints and improve your overall quality of life. However, it is advisable to consult your doctor in case of any misconceptions you have about the surgery.

The writer is Senior Consultant Orthopedic and Joint Replacement Surgeon at Apollo Spectra Delhi, Nehru Enclave.

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