Epley Maneuver

What is it?

Epley Maneuver is a series of positions to relieve symptoms of benign positional vertigo (BPV). Healthcare providers around the world use various modifications of the original Epley Maneuver.

Vertigo is a feeling of dizziness that makes you feel that everything around you is spinning. BPV (or benign paroxysmal positional vertigo (BPPV)) is a common type of vertigo. It may occur in episode of less than 60 seconds, when you move your head in a certain direction. 

Why Will you Have the Procedure?

BPPV occurs due to an inner ear (labyrinthine cavity) abnormality. Inner ear fluid moves in semi-circular canals. Sometimes, if small pieces of bone (canaliths) float in the fluid, it disturbs the sense of balance. In the year 1992, John M. Epley, MD described canalith repositioning maneuver. The provider holds patient’s head in different positions to move the small bone pieces. This maneuver eases symptoms almost immediately. 

Are There any Risks?

If this procedure is not performed by a specifically trained professional, there may be a risk of neck or back injury. If not performed correctly, the small bones may move into another canal and cause other types of vertigo. You can expect mild nausea, dizziness, or light-headedness post this procedure. Your provider may prescribe medicines to relieve these symptoms.

How do I Prepare? 

Inform your provider of any medical conditions that you may have. Person with certain health conditions are not considered eligible candidates for Epley Maneuvers.

How Will I feel?

You should stay erect or semi-erect for at least 1-2 days after the procedure. You will have to keep your head above your shoulder level at all times during these days. Consider using multiple pillows while sleeping.

How Soon Will I get Better?

Epley Maneuver cures vertigo immediately in most people. Some people may need a repeat session to cure the symptoms. In case the vertigo recurs, provider may teach people how they can perform the Maneuvers at home.

To or not to? : Make your bed

So you have been told that making your bed first thing in the morning ensure you have great day ahead. Sure, a clean bed with nicely arranged sheets and pillows looks great and makes you feel fresh. But have you been too lazy to do that? Here’s why experts say you should not make your bed until late in the evening.

Your bed is filled with millions of dust mites, These feed on the dead skin cells you shed while you were asleep. The dust particles, dead skin, sweat, and the dust mites remain under you bed cover when you make you bed right after you wake up. Your bed becomes ‘fresh’ for you to sleep again only when it gets enough air and sunlight for at least 8-10 hours after you are up. By then, it is almost time for you to go to bed again.

If you are habituated to make your bed, at least wait untill after breakfast. Do fluff your pillows and change your sheet regularly. The trapped mites can aggravate you asthma and allergies.

So go ahead, be lazy, and leave your bed unmade through the day!!! See if you feel any better.

Eat Right to Improve Your Chances of Getting Pregnant

Your body is preparing itself to create a life within. It is obvious that you will have to take great care for your body. A balanced diet is essential. Ensure that your body gets a steady supply of rich nutrients to build a healthy life.

Here are some ways you can ensure essential nutrition while you’re trying to conceive:

Eat Plenty of Greens

Fertility experts have established an inverse relationship between animal protein and fertility. According to a leading health magazine, eating one portion of red meat, turkey, or chicken everyday can increases ovulatory infertility by 33%. One portion of fish or eggs however do not impact ovulation. One portion of green and leafy vegetables and nuts on the other hand protect you from ovulatory infertility. Therefore, ensure that majority of your protein intake comes from vegetables, whole grains, pulses, and little measures of nuts and seeds.

Maintain a Strategic Distance from Bad Fat

Keep a close eye on your intake of trans fats. Eating trans fats normally prompts higher glucose and insulin levels and hurt your capacity to clear sugar from your circulatory system. Higher glucose and insulin levels lead to infertility. Eating trans fats can prompt inflammation in your body, which can delay ovulation and thereby conception. The most widely consumed trans fats in the North American are margarine, shortening, French fries, deep fried chicken, doughnuts, biscuits/cookies, and cakes/pastries. Some foods that are rich in good fats, and can be eaten to build your possibilities of getting pregnant are:

• ·         Olives and olive oil
• ·         Organic eggs
• ·         Avocados
• ·         Crisp, unroasted nuts and seeds
• ·         Coconut and coconut oil.
• ·         Fish

Eat simple Carbs and Avoid Processed Carbs

Polycystic ovary disorder (PCOS) is one of the most common causes of infertility in women. Foods that are rich in processed carbohydrate increase blood sugar and insulin levels which interfere in chances of getting pregnant. Types of processed carbohydrates that you should avoid while trying to get pregnant include:

• ·         French fries and potato chips
• ·         Soda pops, aerated drinks, and bottles juices
• ·         Foods made with white flour
• ·         Beer and wine

Carbohydrates that you can safely consume are vegetables, nuts, seeds, legumes, and whole grains.

Take Adequate Folic Acid and Iron

Folate (folic acid) is an essential element for building and replicating DNA. Folate also keeps your homocysteine level healthy; an increase in homocysteine level can increase chances of hypertension and miscarriage. Some foods that contain folate are:

• ·         Lima beans
• ·         Asparagus
• ·         Chickpeas
• ·         Romaine lettuce
• ·         Lentils
• ·         Broccoli
• ·         Spinach
• ·         Oranges
• ·         Beet roots

Nonheme iron, a component of vegetables, legumes, fruits etc, can increase your chances of getting pregnant. Some food you can include in your diet to increase nonheme iron are:

• ·         Spinach
• ·         Lima beans
• ·         Lentils
• ·         Goji berries
• ·         Navy beans
• ·         Avocado
• ·         Potatoes

      Eat healthy, stay happy, and create life :)

Delay in Pregnancy: The Possible Reasons and What You Can Do

There comes this time in life when you feel content and satisfied with your achievements in life. Gratified with your performances as a daughter, sister, friend, colleague, lover, and partner, you decide to take a step towards motherhood. When you finally start trying to get pregnant, more often than not, you turn to ladies who have recently or in the past gotten pregnant. Most of who might end up telling you how it was a big mistake to have waited this long. Form their personal experience and that of others, they convince you that your body (and that of your partner’s) is no longer ideal for pregnancy.

The fact is, your body is ideal for pregnancy for as long as you ovulate. Of course it is harder to conceive as you age. You can still get pregnant when you are in your late 30s and early 40s. Listed

here are five conditions, (some age related, some not) which might delay pregnancy. Read on to find out what you can do to get pregnant.

Polycystic Ovarian Disease (aka FIBROIDS)

The main thing you need to think about fibroids is that they not cancerous. Almost 80% of all ladies have fibroids. There is no specific cause for developing fibroids.  But it happens to run in families. Can you still get pregnant? Women who have fibroids can still get pregnant naturally. However, some women with fibroids may find it difficult to conceive and may need medical help. If you have a history of irregular periods, you may consider a gynaecologist consultation.

How active the sperms are

Your chances of getting pregnant is directly proportional to the quality and quantity of your partner’s sperm.  Age, smoking, drinking, drugs, untreated sexually transmitted diseases, viral/bacterial infections, unnecessary exposure to heat, active infection etc. can have negative influence on sperms.

Gum Diseases

This one may come as a surprise to many. Gum disease in either of the partners is known to delay pregnancy by two months or more. Infection or inflammation of gums is usually a result of poor oral hygiene.  Brush twice daily using a soft-tufted brush and floss after each meal. Change your toothbrush every 3 months to maintain oral health.

Scarring In the Fallopian Tubes

Scarring or blockage in the tubes prevent the egg from reaching the uterus. Blockage could be a result of a previous surgery, ectopic pregnancy, or an inflammatory condition. A few smart lifestyle changes should help you improve your chances of pregnancy. Exercise regularly, maintain a healthy weight, avoid alcohol and too much caffeine, and take a balanced diet.

Endometriosis

Endometriosis is a condition when the tissue from inside the uterus covers the outer surface of the uterus. Women with mild to moderate endometriosis do not require any invention. Though if the condition affects your ability to conceive, your doctor may suggest a drug therapy or a laparoscopic surgery to remove the abnormal tissue. Most gynaecologists prefer drug therapy as compared to surgery because the latter carries the risk of adhesion or scaring.

If you are trying to conceive for a year or more, consult a fertility expert to begin an evaluation. If you are 35 or older, you can consider speaking to your physician after 4-6 months of unsuccessful trial. The chances of getting pregnant vastly depend on the cause of infertility. But the good news is that more than half the couples who undergo fertility treatment in one way or the other eventually get pregnant.

Higher the Heel - Higher the Standard

I love my shoes. Who doesn’t? I am a self-confessed materialistic shopaholic who is hopelessly in love with her shoes. Especially the heels that make me look sexy. The pump highs, the black heels, the platform highs, and the very cute pink heels that I had to buy because the store was offering 50% off! I remember I was walking past this shoe store on a lazy afternoon, I entered just to kill some time and came out after spending half my month’s earning.

People around me always told me that owing to my relatively tall stature, I don’t really need to wear heels. I could always go easy on the heels and buy shoes that are more comfortable. But let’s face it, comfortable shoes never made anyone look young and attractive. And I am one person who believes that ladies should always keep their heels and standards high. The other day my mom called me to inform that my fashionista aunt who herself kept her heels high all her life, was in for a knee replacement surgery. It was then that I came face-to-face with the fact that looking young is very different from feeling young. I figured, along with being not comfortable, my stilettos were creating permanent health damage. Taking a close look at my shoe closet I realized it was time to shop for some not-so-sexy shoes. 

Here’s list of the things that are going wrong:

Shoes that tend to restrict the natural shape of our feet cause pain and discomfort. Over a period of time such restrictions cause Bunions that need to be removed surgically.

Ill-fitted shoes, that do not have proper arch support, cause plantar fasciitis and heel spur.

Wearing high heels regularly, strains the Achilles tendon (the part that attaches the calf muscles to the heel) can contribute to Achilles Tendonitis.

Heels that are taller than 3.5 inches prematurely age knee joints. This aging leads to chronic pain and osteoarthritis (OA) of the knee. The only treatment for a severe OA knee is a replacement. BTW, having steel inside your body won’t be very comfortable.

We need to arch our back awkwardly to stand straight on a high heeled shoe.  Improper posture causes the back musculature to contract and cause back pain. 

The fact of the matter is that the small joints in our body are designed for mobility. Whereas, the bigger ones are designed to bear weight. When we wear high heels, we shift the body weight on the smaller joints of feet and toes. Thus, making them work against the law of nature. 

You don't really have to give-up wearing heels, but the next time you go shopping, you could pick sensible heels with soft insoles. 

Wear heels on days when you’ll be walking or standing less than usual.

And whenever we hurt your feet, make sure you relax them. Stretch and care for your feet. Maintain a good posture.

Love thy feet more than thy shoes J

The Highs and the Lows of Sleeping

I have always been by fascinated by relatively lower beds and couches. A mattress kept on the floor or on a low elevation looks sleek and cosy. I happen find even an unkempt bed sensual when it is closer to the floor. A lower sleeping arrangement also happens to require more mobility. That means you will not have to take time out to do your stretches every day. Getting in and out of the bed will do that for you. I was so convinced with the benefits of a low bed that when we decided to redecorate, I was almost sure to get one. So I went around and spoke to a few friends. One of my friends who owned a low bed said she doesn’t feel the need for lingering anymore. This is possibly because sleeping closer to the ground is a more natural way to sleep; she insists both sleep and sex was better.

Since their personal experience was not the criteria for us to make the final call, I decided to Google the matter. Many websites confirmed that sleeping on lower beds was strongly advocated in the ancient Asian civilizations for various health benefits, Sleeping near to floor was said to have positive influence on the mind and was better for flexibility of the body. However, keeping in mind the modern lifestyle, there are also some cons of low beds:

•  Though a low bed makes a smaller bedroom look bigger, let’s admit we also need the under-bed storage space for city living.
•  If you place the bed near a window, you will get enough morning sun on your face, however, the air-circulation will be poorer because the bed will be much below the window level.
•  Though the sex is better, when you are at your later stages of pregnancy, getting in and out of the bed is going to be considerably difficult.
•  A low bed is easy for the kids to get in and out of bed (if you are cosleepers), but dust from the floor (or carpet) will cause frequent allergy and sickness.
• Though it is a comfortable sleeping arrangement, if the mattress is too hard or too soft, you may get up with a backache next morning.

My 6’2” husband (not very interested in the interiors) just wants to own a comfortable bed. The idea of being able to swing his legs out of a tall bed every morning sounds more appealing to him.

Eat healthy, Think Better

Heart disease and stroke are two leading causes of death and disability around the globe. Lifestyle has a major role to play in developing both. Both the conditions occur as a result of obstruction of blood flow. An obstruction in the brain (cerebral) artery hampers blood flow to brain and cause stroke (cerebrovascular accident).  On the other hand, when blood flow in the heart (coronary) artery is obstructed, it causes heart attack (myocardial infarction). The reason for obstruction of blood flow is atherosclerosis (cholesterol plaque inside artery).

The big question now is why and how the cholesterol accumulates in the artery walls. The answer is fatty food. But is fat always harmful? How is omega 3 fatty acid and fatty acid different from fat?

Food essentially comprises of 3 major types of nutrients. Carbohydrate, protein, and fat. Fat generates energy for the body to function. Fat generates substantially more energy than carbohydrates and protein. When the generated energy is not used for bodily functions, it is stored in the body in the form of excess fat. There are three types of fat: 1) triglycerides, 2) cholesterol, and 3) phospholipids. Triglyceride is a compound of 3 fatty acids and one glycerol.

Depending on the number of carbon molecules in the fatty acids they are classified into saturated and unsaturated fatty acids. Saturated fatty acids increase the level of cholesterol in the body which in turn causes atherosclerosis. Milk, butter, mutton, beef, cream, egg, and chocolate are rich in saturated (bad) fatty acid. Almonds, olive oil, and canola oil on the other hand are rich sources of monounsaturated fatty acids (MUFA). MUFA helps in reducing low density (bad) cholesterol that come from saturated fat and easy-to-digest carbohydrates and prevent fat deposition in arteries. Soybean, sunflower oil, and corn are rich sources of polyunsaturated fatty acid (PUFA).         

Omega-3 fatty acid is an essential form of unsaturated fatty acid. Most fishes, especially salmon and shrimp, walnut, broccoli, and brussels are rich source of omega-3 fatty acid. American heart association recommends at least 60 grams of fish twice every week. Fish and vegetables are most beneficial when eaten fresh.

Dos and Don’ts of Weight Management

Whether you decide to reduce, control or increase weight the most important step is to measure your weight on a regular basis. Do you often feel that your weight is inconsistent with the diet or workout plan you take up? Did you find your weight actually increasing after a month of rigorous exercise and strict diet? Don’t get demotivated. The reason can be the time of the day you chose to hop on your weighing scale. There are multiple reasons for which your weight check may not be accurate.

The ideal way to measure weight:

• The best time to measure weight is early morning. Before you have your breakfast and your morning cup of coffee.
• Right after urination, your body contains only the minimum required amount of water. This is to ensure that fluctuation of water weight in the body does not impact the overall body weight. 
  
• Measure weight with no clothes on.
• Measuring weight once a week is enough.
• Check weight on a fixed day and time every week.
• Use the same scale every time. Digital weight machines display more accurate and consistent weight.
• Set a realistic goal.
• Stick to your weight loss regimen.

What you should not do:

• Never measure weight after a heavy meal.
• Avoid heavy shoes and clothes.
• Do not weigh right after rigorous exercise.
• Do not measure weight while menstruating.
• Keep your bathroom scale directly on the floor and not on a carpet or floor mat.

Understand that diet and weight loss exercises take time to show results. Keep calm and stay motivated.

Pregnancy: Planning and Approach

Marriage is a beautiful journey that two individuals start together. Parenthood on the other hand is a team work. It is essential for both partners to collectively decide the best time to get pregnant. Social obligation and peer pressure often seem to influence couples to plan for a baby. However, parenting experts and real moms insist that it is imperative that the couple is prepared emotionally and physically to be parents.  Here are 10 things you should do before you make the big decision.

Have a heart-to heart: Have an honest chat with your partner about major parenting issues. This step is essential while getting ready to get pregnant. Discuss your priorities, concerns, and expectation.

Detoxify: When a healthy sperm meets a healthy ovum, a healthy child is born. Therefore, it is essential for both partners to quit smoking and drinking. Cut down on your caffeine intake and start detoxifying your body.

Eat Healthy: Take plenty of calcium, folic acid, protein, and iron. Healthy eating habit will ensure a healthier pregnancy.

Watch your weight: If you are overweight, chances are that you will develop high blood pressure and diabetes during the course of your pregnancy. You can use the time before getting pregnant to cut the extra inches.

Beat the stress: Researches show that high stress levels delay conception. Find a way to beat the stress.  Read a good book, watch a sit-com, do some yoga or talk to an old friend. Feeling optimistic is the best thing that you can do for yourself before conception.

Catch a movie: During the later stages of pregnancy, it will be difficult for you to sit in the same position for a couple of hours at a stretch. So while you can, have a good time at the movies preferably with your partner.

Savings: You will be out of work for at least 6 months after you deliver. Your household expenditure is also going to substantially increase when the baby arrives. It is wise to keep some money aside for the doctor visits and maternity clothes.

Talk to your doctor: You should start taking vitamins and prenatal supplements 3-6 months before conception per your doctor’s advice. Also, consider genetic testing for relevant family history or if either of you are over 35 years’ of age.

Talk to your mom: Ask your mom, sister, granny, or best friend about their pregnancy experiences. Discuss delivery options, complications, weird cravings and all you need to know. This will prepare you for your time to come.

Do not buy clothes: A couple of months into the pregnancy, you will start putting on some weight and you will have to pack away your almost new clothes till the baby comes out. If you still go on a shopping spree, buy shoes, bags, and accessories.

A New Year and an Old Resolution!

Right after I woke up in the morning, I realised that last night was a mistake! Like every year I decided to welcome the New Year with some old buddies; drinking like a fish and eating like a teenager. But this morning, the throbbing headache and the protruding belly made me realise that I’m now too old for both. That brought me back to my old resolution; Eat Health and Lose Weight.

The truth is, I am not a fan of weight loss exercises or crash diets that work. The other day I was reading an article on ‘Top Rated Diet Pills for Women’. And believe me, if you google the side effects of some of those pills, that will actually scare the hell out of you. So I decided to take the hard way to lose the excess belly fat. 

Here are some things I would do this year to stay healthy and fit:

·         A balance diet: This would essentially mean that I will have to get up early and pack my lunch before I leave for work.

·         Stay focused: Too many calories but too delicious to resist? Focus is the key to remain faithful to the resolution. 

·         Start slow: Vigorous exercise on day 1 will cause delayed onset muscle soreness (DOMS) and will definitely kill the rigour.

·         Lifestyle changes: Using the stairs instead of the elevator will be hard on the first day. However, once it becomes a habit, it becomes much easier.

·         No indulgence: Living like a monk from Monday to Saturday. Sunday can be the day to treat. One heavy meal every week will help to keep the motivation high.

·         Drink like a fish: At least 4 liters of water is known to increase metabolism. Plenty of water in the form of green tea, plain water and lemon water (no added sugar) should do the trick.

·         Cinnamon and Avocado: While cinnamon is known to reduce LDL cholesterol levels it also increases metabolism. Avocado, on the other hand, is a rich source of vitamin E, potassium, and anti-oxidants.                            

   

All changes seem difficult in the beginning, but once in the routine, it becomes a lifestyle. We can’t control our genetics but we sure can control what we eat.