Vaccinations: What vaccinations do adults need?

Do you think vaccinations are for kids? Well, whoever put that idea into your mind was wrong. Vaccinations make you immune to certain diseases. But most of the immunizations dwindle as the years pass by, leaving you and your body at high risk to many ailments.

Your body’s demand for immunizations doesn’t just stop as you become an adult. It is necessary to stay up-to-date with several immunizations at specific ages for the best protection. This article includes the list of vaccines which are required during your adult life

Shingles

Shingles are caused by the varicella-zoster virus. This virus is also responsible for chickenpox. Shingles vaccine will protect you from the chances of rashes and even from chickenpox. It also reduces the risk/severity of developing ongoing nerve-pain. This vaccine is recommended for adults aged 50 or over.

Pneumococcal

Pneumococcal diseases are infections caused by a bacteria named Streptococcus Pneumoniae or pneumococcus. These infections can be as small as ear/sinus infections or can be as threatening as pneumonia/bloodstream diseases. The pneumococcal polysaccharide vaccine reduces your risk of getting infected from 23 types of pneumococcal bacteria. Adults over the age of 65, adults with chronic diseases like diabetes, heart disease, etc. and active smokers are suggested to take this vaccine as a precaution.

Influenza shots

The seasonal Influenza vaccine protects you from seasonal flu. Every adult or everyone over the age of 6 months must just get a flu shot every year to reduce the risk of flu and fatal infections caused by them. Also, this vaccine is highly recommended to adults with chronic illnesses like asthma, heart disease, diabetes and those above the age of 65.

Tetanus

Tetanus infection is caused by a bacteria called Clostridium tetani. This bacteria produces a toxin that contracts the muscles throughout the body. The tetanus vaccine protects you from those bacteria. Once the regular tetanus shot is taken, every adult needs a tetanus booster every 10 years. One of the tetanus shot has to be Tdap vaccine to avoid tetanus, diphtheria, and pertussis. It is mandatory for women during pregnancy.

Hepatitis

Hepatitis vaccine prevents the liver from Hepatitis A and Hepatitis B viruses. These viruses can induce life-threatening effects on the liver. Every adult dealing with exposed body fluids of patients must take the Hepatitis B vaccine. Also, the adults who travel a lot are preferred to get a shot of the Hepatitis B vaccine.

Others

Apart from the above-mentioned vaccines, adults are also recommended to take vaccines against HPV-Human Papillomavirus to reduce the risk of certain cancers. There are other diseases like measles, mumps, rubella and meningococcal diseases that can also be prevented by periodic vaccinations.

Why suffer for something that can be avoided? Stay up-to-date with vaccination as it is one of the safest methods to protect yourself.

Putting mental health first: Dealing with anxiety

Some people find it hard to keep their stress, anxiety, nervousness, and tension under control. If anxiety or worry feels like too much to bear with, it can be a sign of anxiety disorder. Anxiety can be a real joy killer for your life. Putting mental health first by coping up with anxiety might sound unattainable to mind-disturbed people. However, below are a few hacks to deal with your anxiety and stress.

1. Understanding your self is the key. Write down your thoughts.

Most of the time, when anxiety strikes you, you don’t even realize what is happening to you. It will start becoming a normal routine, which you will start getting adjusted to. Eventually, you will start believing it is normal.

Self-realization is the key to face your anxiety. Know what you are going through. Acknowledge your concerns. The concerns might include persistent, excessive, and unrealistic worrying about anything and everything. Write down your daunting fears. This can help you get your anxiety out of your head. When you write down about what makes you anxious, you tend to feel more relaxed.

2. This is Okay! Take a long breath!

Yes. What you are going through is completely fine. There is nothing to be ashamed of about anxiety nor depression. When you feel anxious take a few cleansing breaths. Taking a couple of diaphragmatic breaths through the nose and letting it out through mouth at regular intervals can work in the long run. You can also set a breathing alarm to never miss out on your breathing breaks. Mediating for a few hours daily can be helpful for people dealing with anxiety. Apart from that, mini-meditations can also be a stress buster during your busy schedule. The best thing about mini-meditation is that it can be done on a train or while walking down the street or at an airport while waiting for your flight or even when you are in an elevator.

Besides meditations, doing yoga or walking every day can help you too. Anxiety can be controlled to a large extent when you divert your focus from mind to your body.

3. Face your fears.

Negative thoughts have the power to worsen the situation. You can face the situation by questioning your negative thoughts. Talkback to your fears. Ask them whether they are true. Once you continue to do this, you will realise there is a point where you can take back the control. So instead of strengthening your negative thoughts by overthinking, you can talk back to your fears and take control. This is going to be a long journey, but you will find the light at the end of the tunnel, for sure.

4. Smell it out.

Aromatherapy helps in activating certain receptors in the brain which is believed to have the potential to reduce anxiety. So lighting scented candles, incense sticks, or diffusing scents like lavender, sandalwood, and chamomile in any form can be soothing to your mind and help you relax a bit.

5. Never alone!

Millions of people out there live with an anxiety disorder. Although these statistics won’t solve your problem, you should know that you are not alone. You should know that your health is important and there are people out there willing to help you no matter what. And it is completely OKAY to put you first, at least at times. Be easy on yourself and start sharing your feelings with the right people. The set of right people might include parents, friends, spouses, and more importantly medical help. Don’t ever let anything consume you. Not even ANXIETY. Because YOU ARE IMPORTANT.

To cope with anxiety, you can also try focusing on a particular object, repeating a mantra, closing your eyes for a while and even going to a happy place will help you relieve your stress. You must follow a healthy daily routine with exercise and diet which includes supplements like green tea, ashwagandha, dark chocolate, lemon balm, omega-3 fatty acids, and valerian root. Above all, talk to a counselor or psychiatrist for practical remedies and help.

Indian superfoods you must include in your diet

Superfoods are food that is rich in nutrients and exceptionally beneficial for health and well-being. It’s important to include superfoods in your diet to keep your diet nutrient-dense. They are often associated with food such as broccoli and avocados. In reality, you can find many superfoods in your kitchen at home.

Choose these below Indian superfoods to help improve your health and get rid of toxins from your body:

1. Ghee

Most often dismissed due to its high-fat content, ghee is rich in antioxidants and aids in strengthening the immune system. If consumed on a regular basis, it also improves digestion, promotes brain function and strengthens bones. A single tablespoon a day is all it takes so, add it over your rice, rotis or just about any dish to enjoy all its nutritional benefits.

2. Amla

Commonly known as the Indian gooseberry, Amla is another superfood that helps strengthen the immune system. Along with having strong antioxidising capabilities, the fruit is rich in vitamins and promotes the growth of hair, skin and nails. It is also a natural remedy for those suffering from the common cold, many chronic skin conditions and it even helps regulate blood sugar levels. You can consume this superfruit once a day in the form of juice or chutney.

3. Turmeric

We have been hearing about the medicinal properties of Haldi milk for decades. Turmeric is a detoxifying agent that helps significantly improve cardiovascular health, enhance liver functions and fight inflammations as well. Coming from the root of the Curcuma longa plant, this spice is easy to incorporate into almost any dish and is favourable for the bright yellow colour it adds. Even the West is beginning to catch-up with the health benefits of the Indian spice.

4. Ragi

Highly recommended for diabetics, ragi is a super grain that greatly lends a hand in regulating blood sugar levels. Since it is also rich in iron and vitamin D, it reduces the chances of getting a stroke. Loaded with calcium and fiber, it is the ideal alternative for those who are allergic to gluten and lactose. Adding ragi into your diet will also help with weight loss.

5. Curd

We know curd as a great source of calcium which helps strengthen our bones and muscles. Those who regularly consume curd can also benefit from enhanced digestion and improved cardiovascular health and immunity. It is also a common food for diet plans for weight loss and de-stressing.

6. Jackfruit

For a more nutritious energy boost, go for a jackfruit. Since this superfood can be a fruit, nut and carbohydrate, it is considered a whole meal which can be consumed in place of rice or rotis. It is rich in vitamins, fibre, and phytonutrients that instantly energize your body when consumed. It can also help with weight loss, reduce cholesterol and even beat diabetes. Because of its meat-like tenderness, it is also known as the Indian vegan substitute for meat.

7. Makhanas

Sold in the market as lotus seeds, makhanas are a great healthy snack option to keep around the house. Not only are they low in fat, but they are also rich in protein, iron, zinc and magnesium. Makhanas can also help people de-stress and sleep better. These superfoods are proven to help slow down the ageing process as well.

The Indian superfoods list is a long one and includes many other food items such as drumsticks, daliya and jau. They are very simple to add to your diet and can make a world of difference to your mental, emotional and physical well-being. It’s time to switch to superfoods and get the whole family involved in the routine.

Geriatric care: Basics of caring for older individuals

Geriatric medicine is the stream of science that deals with the health care of older adults. Geriatric care demands attention and careful supervision rather than treatments. Aging can also increase the susceptibility to several diseases in older adults. Here we present before you a few tips to provide the best care for the senior citizens.

Educate yourself about the common ailments in seniors

The medical necessities of a human being change with age. The most common medical problems encountered by older adults include memory loss, dementia, heart conditions, and delirium. You have to be aware of the ways to deal with these issues while dealing with senior citizens. The memory-related ailments should be dealt with patience. Also, physical, as well as mental concerns, should be taken care of with proper medical assistance.

Support them in staying active and in socializing

With the help of their doctor or physiotherapist, you can build an exercise routine for your loved one which will help them stay active at least 150 minutes a week. You can also accompany them during their exercises to make sure they never get bored and skips their routine. Apart from regular exercise, you can always take your loved ones for nature walks, which would also help them in socializing. Socialising can make them feel secure emotionally, physically, and mentally. For the same reason, it is very important to encourage them to socialize with society.

Homes should be senior-friendly

You have to make sure the place your loved one stays in is safe and is accessible. From installing bars or railings in bathrooms to making non-slippery floors/ stairs, extra care must be put into the living space of an older adult. You can note down the requirements of your loved one and talk with an architect to adopt those ideas to implement senior-friendly amenities in their living space.

Helping them in daily chores

Older people might find certain chores difficult. But most of the time they might be also hesitant to ask for help. However, they might expect us to understand their needs and act accordingly. You can always talk to them and offer help on things they find difficult to do. Buying grocery for them or driving them to hospitals for regular check-ups etc. can give them a feeling of reassurance.

Age demands respect

It is our responsibility to give the respect they deserve. Keeping their dignity intact is the best act of care to provide them during their senior days. Many of them may have gone through things we can only imagine and respecting their experiences and age will be the foremost thing they expect from us.

Above are a few tips to make the lives of your loved ones happier and more peaceful. Along with all this, it is also important to seek immediate medical assistance in case of any emergencies, rather than going with home remedies.

Is there any truth to ‘Early to bed, early to rise’?

Being a morning person has been advised by our parents and grandparents alike. Does the saying ‘Early to bed, early to rise’ have a meaning? Yes, scientifically, getting up early and sleeping early helps in keeping stress levels in check. Not only stress early risers feel more energetic, efficient and confident to face the world. Here is a quick check on how the saying stands true.

Keeps you Positive - Waking up early makes you manage your time well and save in efforts in stressing about making it to work or a meeting. Planning a night before can save you the last minute horrors. Also, sleeping late can bring repetitive thoughts in mind bringing in negative thoughts too which do not do any good to stress levels and anxiety.

Ignites the Chances of Success - A person who sleeps well at night feels fresh in the morning. As many have experienced studying in the morning or making a to-do list in the morning – planning the day well in advance motivates in doing a great job at the set goals. A morning person becomes proactive resulting in good job performance, high career success and much more appraisals and appreciations.

Sleep promotes Good Health - A busy person like a Millennial today is on the go every minute and falling sick is not an option for anyone be it the new moms, entrepreneurs or anybody else for that matter. Sleeping on time guarantees plenty of good sleep which helps strengthen the immune system.

No Procrastinations - Early risers tend to not procrastinate work since they have a lot of time on their platter to invest it on working proactively. On the contrary fussy sleepers and late risers wait till the last minute to complete tasks resulting in stress and then a worrisome sleep.

Sleeping on time not only makes you plan your day better but also helps in making you look better. When tired and stressed one looks unhealthy and less attractive since the lethargy reflecting on the face and this is not at all a good sign if you are in a client-facing job or if you are on a lookout for an investment in your start-up. Up the game with your strong first impression by sleeping on time and waking up early. It is easy to switch to be a morning person all you need to do is keep putting in efforts to keep off-screen one hour before sleeping, plan a sleep schedule and stick to it to manually make it a practice for the body to wake up without an alarm and yes, keep that confidence intact and you will achieve your goals real soon. You must experience the change to believe in Ben Franklin’s old saying “Early to bed, and early to rise makes a man healthy, wealthy and wise.”

Bariatric Surgery as a way to combat the effects of PCOD

Bariatric Surgery is a procedure that helps obese people reduce weight. There are two ways this procedure happens one being, making the stomach smaller in size which results in less consumption of liquids and food and other being making the small intestines smaller through the surgery that results in a change in the calorie consumption of the body and the nutrients in the food. Medically and physically a person who is overweight is prone to suffer from diabetes, PCOD, or heart disease as well. Even though medically Bariatric Surgery is considered to be beneficial to the people but each body type reacts to surgeries differently and the surgery does not guarantee a change in eating habits and physical activity of the person. Bariatric Surgery is a surgery that helps in shedding extra fat by reducing the stomach size to promote eating less and consuming fewer calories. Keeping the healthy habit intact post-surgery is the responsibility of the patient to eat healthy after the surgery to maintain the weight and keep healthy.

The root cause of PCOD – polycystic ovary disease is still unknown but known manifestations of PCOD are considered to be metabolic disorders, menstrual & ovulatory dysfunctions, and clinical hyperandrogenism. According to researchers what works best for patients suffering from PCOS are lifestyle changes, weight loss resulting in a balance in insulin resistance, and no type 2 diabetes. One who is suffering from PCOD is advised to reduce weight to help in reducing insulin and androgen levels in the body which helps in restoring ovulation. Doctors chart out a weight control program but when the likes of dieting and a balanced diet do not work for the patient, the doctors might just suggest Bariatric Surgery which helps in maintaining weight by working closely on the digestive powers of the stomach. A BMI of 30 to 35 is Class 1 obesity, a BMI of 35 to 40 is Class 2 obesity and a BMI of 40 and above is Class 3 obesity and Class 2 and 3 obesities are considered to be severe obesity which is often hard to treat with diet and exercise alone. Thus, bariatric surgery is considered to be helpful depending on the person. A person with a strong immunity on the prescription of a doctor might undergo bariatric surgery to fight the symptoms of PCOD. Keep a healthy check on your eating habits to keep off getting operated. Eat healthy stay healthy!

 

Myths about yoga: How early can you start your yoga journey?

Yoga is not a compulsion but practice. Yoga is a philosophy that needs to be understood to attain eternal bliss. As the saying goes you are as old as your thoughts; there is no fixed age as to when you can start your yoga journey. Let your age be any number, you can still relax and practice yoga with ease. Look for a great motivating yoga instructor and walk the path of positivity with yoga. Yoga comes with a lot of myths along with it and you must believe in one of the following if you have not yet started practicing yoga. Here’s to busting the myths!

 - Yoga means flexibility - Yoga is an art that needs a lot of patience and a tender heart to practice. Everyone is flexible to the point that one can practice yoga basic yoga asanas easily and as you practice the better you keep getting at the postures. A perfect combination of strength and balance can make for a great concentration that will automatically work on the flexibility of the body.

- Yoga is for youngsters – Yoga is an art form for everyone be it any age or gender. Yoga needs to be done with a great concentration and regularity which is very do-able for anyone with a strong might and this is not limited to gender or age. Anyone can practice Yoga that’s the truth!

- Yoga seems time-consuming – Yoga does not demand a lot of time initially. One can start any time of the day but the most efficient timing is to practice 30 minutes in the morning and evening respectively and later when one has more time at hand more of asanas, pranayama and meditation can be added.

- A Lifestyle change is a must – Yoga demands practice and a commitment towards it. Yoga does not demand an immediate transformation to a vegan diet or a complete lifestyle change. A clean vegetarian diet is recommended and yes a little moderation in consuming junk food and laid back attitude is highly expected while practicing yoga.

Yoga is a complete package of wonderful feeling in and out, a better and healthy life and peace of mind with a committed meditation. The myths about yoga are many but the only truth that stands tall is the fact that yoga is a must to do an activity to keep sane in this stressful life where everything has turned into noise and everyone is competing in this materialistic world. Keep calm and practice yoga!

Cervical Spondylosis: Simple tips to deal with a painful condition

Cervical spondylosis is a medical condition where the vertebrae, discs, and ligaments in the neck or spine deteriorate leading in pains and swollen joints. Cervical spondylosis is also an aging phenomenon when the intervertebral discs go weaker and lead to bulging discs. As per medical reports, almost 85% of people over the age of 60 years live with Cervical spondylosis. The symptoms of Cervical spondylosis include weakness and pain and in some cases when the disc press on a nerve it can lead to loss of consciousness and difficulty in mobility. Here are a few simple tips to reduce the symptoms of Cervical spondylosis. Make a note -

  1. Keep a constant check on body posture. Make sure to keep your neck in a neutral position and not strain your neck. Keep your head balanced directly over your spine and not leaning to the left or right.

  2. Set your desktop screen to your eye level and your feet should be well supported on the floor. Keep your shoulders straight and back in a relaxed position and make sure you keep giving yourself posture checks every hour until it becomes your habit.

  3. Make sure to not rotate your neck. This might just lead to grinding your bones together. Keep your neck straight and occasional tilt your neck left and right gently. Keep your stress levels low, since the stress can lead to the perception of pain and make the whole ordeal even worse.

  4. Do not talk on the phone with a tilted head or leaning your head to one side to avoid pain. This helps in reducing strain on the neck muscles.

  5. One may also tend to do Neck Stretch – Keep your body straight, push your chin forward and softly tense your neck muscles in a way, hold for 5 seconds and slowly resume your position.

In case there is a perpetual pain the neck and the back, make sure to seek professional help if the pain stays for more than two weeks. A professional will help you with Xrays and chalk out an exercise regime as per your schedule and help you strengthen your neck, shoulders, and back. Other instant pain relievers, muscle relaxants, anti-epileptic drugs, and prescribed anti-inflammatory drugs might help you. Last but not least make sure to keep your body posture correct at all times. Stay fit and eat healthily!

How can you help relieve sinusitis pain?

Sinuses are empty cavities lined up with a thin layer of mucus called mucous membranes. This
membrane is responsible for producing mucus. Sinusitis causes the lining to swell up which
leads to building up of mucus in the cavities behind the face. This inflammation makes the
drainage of mucus difficult which leaves pressure on the sinuses. This pressure on the sinus is
responsible for the pain felt around the nose, cheeks, and above the eyes.

Sinusitis is most commonly caused by bacterial/viral infections or allergies. Some people might
get sinus pain and congestion due to abnormal tissue growth inside the nose called nasal polyps
or due to a growth of an uneven wall of tissue between the nostrils called deviated septum.
Sinus pain due to an infection can go away in a few weeks and that due to an allergy might
recur.

Prolonged pains and symptoms which last for more than a week must be consulted with a
doctor. However, there are a few methods to make people feel better from sinusitis pain.

1. Rest
Rest is very important during sinusitis as the sinus pressure causes tension in the head,
neck, and face. Sleeping in the right posture can lessen the pain to a big extent. Elevate
the head up above the heart with pillows while sleeping to avoid sinus build-up and to
have a good sleep.

2. Hydrate
Dehydration can dry out the sinus passages which in turn can induce more pressure and
pain on the face. Staying hydrated throughout the day is crucial to reduce blockages in
sinuses. Intake of fruits and vegetables with high water content will also be helpful.

3. Steam inhalation
Steam inhalation helps in opening the passages in the nose. This, in turn, reduces the
sinus pressure. Another best thing about steam inhalation is that it is as easy to do at
home as much as it is effective.

4. Heat Up
Just like getting direct steam into the nose, taking a hot shower also helps. Steam
increases moisture in the air and thus moistens the sinus passages too. Placing a warm
cloth followed by a cold cloth over the painful areas can reduce the pain. Using a
humidifier can also help with the congestion.

5. Nasal spray
Inhaling saline solution directly into the nose can clear up the nose clogged with mucus.
Nasal saline sprays are available at drugstores or can be made at home with distilled
water, baking soda, and iodine-free salts.

6. Neti pots
This is a very popular sinus pain relief method. Netipots are usually used to drain the
nose and to keep the moisture in the mucous membrane. This method of draining
mucous is commonly known as nasal irrigation and is a tried and proved technique to
reduce sinus pain.

7. Exercise
Physical activity helps in blood circulation which reduces the recovery time. Yoga is the
best as there is a pose where the head is elevated which will help the body feel better
without much pressure on sinuses.

In case the sinus pain worsens or if there is a change in colour of mucus or prolonged fever with
nausea/vomiting, then the patient must be taken immediately go to a doctor. Also, if the home
remedies are not working out, it is always advisable to seek medical help ASAP. However, most
of the sinus pains can be brought down to a large extent with these small hacks.

Painful periods: Are there any home remedies to help with the pain

Periods can be emotionally and physically draining. The level of pain caused by periods can vary
from woman to woman. According to studies, periods are painful for multiple reasons, the most
common one being menstrual cramps. The regular pain which occurs during the process of
menstruation is called primary dysmenorrhea. Secondary dysmenorrhea is when the pain
occurs due to other medical problems like endometriosis, uterine fibroids, or pelvic
inflammatory diseases.

If the pain is not caused by secondary dysmenorrhea then the most common reason behind the
pain must be menstrual cramps. When the muscles of the uterus contract and relax to shed the
lining, it can get pressed against the blood vessels. This can end up in pain and cramping. Pain-
triggering chemicals are produced in the body during this process which leads to nausea,
diarrhoea, and headaches.

Women below 20 years, especially those starting puberty at eleven years or at a younger age
are more prone to period pains. However, there are homemade remedies which can instantly
help women in pain.

1. Hydrate
It is very important to stay hydrated during the menstruation period. Consuming foods
like cucumber, watermelon, tomatoes, etc. with high water content is also advisable.
Dehydration can be a major cause of muscle cramps.

2. Exercise
Although this task sounds like a hard egg to crack, it isn’t. And it works. Since exercise
helps one to release their endorphins, it can come as pain relief. Yoga is a gentle
exercise that will be perfect as it helps in preventing menstrual symptoms and cramps.
At the same time, it is also important to restrain yourself from vigorous exercises during
this period.

3. Heat
Another effective pragmatic approach to deal with menstrual pain is by applying heat to
the abdomen, lower back and on the painful areas. Hot water baths also help in

relieving pain. If heating pads or hot water bottles are unavailable, one can always go
for DIY heating pads which are easy to make.

4. Diet
A proper diet helps a lot in alleviating menstrual cramps. Add a lot of vegetables into
your diet and reduce fatty foods from your diet. It is advisable to avoid caffeine and
embrace tea with ginger/lemon/mint. Cutting off alcohol and smoking from the daily
routine can benefit the diet. It is better to avoid overly salty and sugary food items. It is
also important to gain enough vitamins through the food or through vitamin
supplements.

5. OTC medications
If none of the home remedies is working, it is advisable to seek medical help. However,
over-the-counter painkillers can be an instant relief to inflammation and unbearable
pain. Periods with prolonged pain should be consulted with a gynaecologist
Although menstrual cramps are common, they are painful for most women. Sleep is another
highly recommended remedy during this period. Good rest along with the home remedies will
reduce the pain to a large extent.