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You already know exercise is good for your health. Doing regular exercise makes your lungs, muscles, and heart stronger. As physical fitness improves, the body becomes more efficient at getting oxygen into the bloodstream and transporting it all over the body. It will also give you the best chance of coping with a COVID-19 infection.
“How to strengthen lungs?” “How to improve lung health?” “Breathing exercises to strengthen lungs?” are some of the frequently asked questions to doctors. Let’s discuss these topics.
Before increasing the oxygen level in the lungs, one must do exercises to clear the lungs. Doctors recommend an active cycle of breathing technique (ACBT), which is one of the best exercises to clear out the productive cough from your lungs.
Continue doing these simple ACBT exercises daily until your chest is cleared out. If you feel your cough is too much then you can do these exercises twice a day. Doctors recommend that you should clear out as much phlegm as you can without getting exhausted. So, do these exercises for at least 10 minutes in one go, but not more than 30 minutes.
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While doing ACBT exercises, doctors recommend using a few body positions that will help in the clearing out of the chest.
But if you are not feeling well, or you have acid reflux, blood in your phlegm, nausea, recent injuries to the chest, spine or rib, or if you’re feeling breathless, do not try these positions. Also, avoid these positions immediately before or after having your meal.
Proning is the process in which a patient is lying from his/her back onto the abdomen (stomach). The process is beneficial in COVID-19 patients with compromised breathing comfort.
Proning is a medically accepted body posture to improve breathing comfort and oxygenation.
It improves ventilation, keeps alveolar consonants open and breathing easy. Those patients who feel difficulty in breathing and their SpO2 percentage decreases below 94 are suggested to do the proning.
Constant monitoring of SpO2 level, along with other signs like blood pressure, temperature, and blood sugar, is important during home isolation. Regular proning and having good ventilation could save many lives from COVID-19.
Other than these exercises, making a few lifestyle changes will also help strengthen the lungs.
Antioxidants protect our body cells against free radicals, which play a vital role in defending against heart disease, cancer and other diseases.
Antioxidants, like vitamins C, E and carotenoids, help in protecting cells from free radicals. Other naturally occurring antioxidants include tannins, phenols, flavonoids, and lignans. Also, plant-based foods are the best sources of antioxidants.
These include vegetables, fruits, nuts, seeds, herbs, whole grains, and spices. If you are looking for tips on how to strengthen the immune system, check the article now.
Doing exercise regularly, helps oxygen to reach each body organ and function properly. If you do aerobic activity, such as bicycling, walking, or swimming, it helps you live healthier and longer. Aerobic activities involve legs, arms, and hips muscles.
Hence, the body responds quickly and increases breathing. This will increase the amount of oxygen in the blood as the heart will beat faster, blood flow to muscles and back to the lungs increases, small blood vessels (capillaries) will open up to deliver more oxygen, and the body will even release endorphins (natural painkillers).
Keeping yourself hydrated makes a great impact on your ability to breathe well. Research has shown that dehydration affects all of the systems in the body including the respiratory system.
Doctors suggest that taking enough water helps to thin the mucus lining the airways and lungs. The recommended adequate amount of water intake for men is about 3.7 litres a day and for women is about 2.7 litres a day.
Shortness of breath is one of the common symptoms caused by the COVID-19 infection. If your oxygen level in the blood on a pulse oximeter is below 95, consult a doctor. Also, try not to follow any home remedies to increase oxygen levels. Get yourself checked and get treated.
For more information or personalised guidance, you can book an appointment with Dr Kuldeep Kumar Grover, a well-renowned pulmonologist, sleep medicine and critical care specialist at the CK Birla Hospital or call us at +91 124 4882248.
Ques: What are 4 ways to keep your respiratory system healthy?
Ans: Making some small changes in daily life is very helpful to keep your respiratory system healthy. If you are dealing with any serious illness, disease, or allergies, then consult with a doctor for proper medication. With this, try to do the following changes,
Ques: What is good for respiratory health?
Ans: We all are well aware of the importance of lungs in keeping us strong and well. Like other body parts, our lungs need daily care and attention.
Follow these tips to improve your lung health:
Ques: What best exercises for the lungs?
Ans: Despite your age, weight or athletic skill, doing aerobic activities is good for you. Doctors recommend that aerobic activities have many health benefits such as it keeps your body active, it involves almost every muscle, very helpful in keeping your lungs healthy. Aerobic activities like walking, bicycling or swimming are some of the best to keep you healthy.
Ques: How much oxygen level is good?
Ans: In normal pulse oximeter readings, oxygen level ranges from 95 to 100 percent considered as good. Values under 90 percent are considered low oxygen level in the body and will indicate the need for supplemental oxygen.
Ques: How to use a pulse oximeter correctly?
Ans: The pulse oximetry is a plastic clip-like device with a light attached to it. The oximeter helps in measuring the oxygen saturation level of arterial blood and heart rate. The correct technique to use a pulse oximeter is,
In the current pandemic, “How to increase immunity?” “What are immunity-boosting foods?” “Tips to boost immunity?” “Foods that help you boost your immune system?” are some of the most searched queries. There are many ways to boost your immunity naturally or by supplements. Let us discuss what immunity boosters you should include in your daily diet. But first let us begin by understanding how the immune system works?
People with a weak immune system have a higher risk of getting infections frequently and developing more severe symptoms of viral and bacterial diseases. Bacteria and viruses can have a damaging effect on a person with a weak immune system. Seek medical attention if you seem to be falling sick often, like frequently catching a cold or flu.
Your immune system consists of several organs that need different vitamins and minerals to function well, and to have vitamins and minerals- your body requires a balanced and a healthy diet. In the meantime, having healthy living habits can help you boost your immune system.
Taking care of your body and mind is the best way to improve immunity. The better your immune system functions, the better your body will function.
Eating a healthy and well-balanced diet is one of the most important things to boost your immunity. Try to include whole foods, fruits in your diet, and avoid taking a large amount of salt, sugar, or processed foods. Additionally, you should focus on eating more whole plant foods.
Nutrients are an essential part of building a healthy immune system. A good healthy diet with plenty of fruits, vegetables and lean protein is a good source of most of these nutrients. Supplements can be included as per the advice of your doctor to fill any nutritional gap.
Vitamin A: It is a powerful antioxidant and acts as a natural defence against illness and infection.
Source: sweet potatoes, pumpkin, carrots, and squash.
Vitamin C: It is an antioxidant that fights against free radicals in the body.
Source: citrus fruits (like orange, lemon), leafy green vegetables, strawberries, carrots, bell peppers and many more fruits and vegetables.
Vitamin B6: It supports biochemical reactions of the immune system.
Source: lean poultry, tuna, bananas, and chickpeas.
Vitamin D: Vitamin D protects you from a number of health problems and it keeps your teeth, bones, and muscles healthy. The body creates vitamin D from sunlight on the skin when outdoors, but you may need a supplement to fulfil the requirement.
Source: fatty fish, red meat, liver, egg yolks, and fortified foods.
Vitamin E: Antioxidant that fights infections in the body.
Source: spinach, almonds, peanuts, broccoli, and hazelnuts.
Folate (folic acid): It helps the body form healthy red blood cells. Folic acid deficiency can lead to a weakened immune system. Folate reduces the risk of unusual birth defects such as spina bifida in unborn babies.
Source: beans, peas, leafy green vegetables, broccoli, and brussels sprouts.
Iron: Iron forms an important part of hemoglobin that absorbs oxygen and carries it in the blood to take it to the rest of the body.
Source: red meat, beans, nuts, fortified breakfast cereals, soybean flour, and dried fruit.
Zinc: It helps to control inflammation in the body.
Source: oysters, crabs, poultry, beans and chickpeas.
On top of these elements, you should also cut down your sugar intake. As high levels of blood sugar increase your possibility for a range of health conditions including having a poor immune system.
Also Read: Ivy Gourd: Benefits & Side Effects
Stress and anxiety can have a physical and mental effect on our bodies, impacting the body’s natural defences.
One study reveals a link between autoimmune diseases and chronic stress-related conditions. Try a few stress-busting techniques like breathing techniques, meditation or yoga to manage your stress.
Engaging your body with regular exercise daily or 3-4 days a week can strengthen your immune system. Other than this, it also helps you sleep better and reduces your stress levels.Try to engage in moderate exercise and not heavily strenuous activity.
Sleep and immunity are very closely interrelated. Poor sleep quality makes you more prone to a compromised immune system. When you sleep, your body produces proteins called cytokines, which fight against infection and inflammation. So, not getting enough sleep will impact the immune system. If throughout the day your body is feeling fatigued then probably you aren’t getting enough sleep.
Doctors always advise that your gut health has an impact on your overall health. If you have a weak digestive system, then it will affect your immune system. Healthy gut microbiomes promote a healthy immune system.
Many studies are being conducted on the importance of gut microbiomes for overall health and bodily functions. An imbalance in levels of gut bacteria contributes to chronic diseases like diabetes, carcinoma, and IBS. Gut health is linked with depression, mental health, obesity, and cholesterol levels.
Taking care of all the above things while maintaining good personal hygiene will keep your immune system strong and healthy. Practising good personal hygiene will stop germs from entering your body and keep your health good.
Maintaining a healthy lifestyle is the first way to boost your immune system. Making changes according to good-health guidelines, suggested by experts, will also help you to keep your immune system strong. Making small changes and developing the following habits will improve your immunity:
Also Read: Top High Protein Foods
If you are stuck in some situation where you do not understand how to strengthen your immune system, you can always take external help. For more information or personalized guidance, you can book an appointment with a leading internal medicine specialist at the CK Birla Hospital.
Ques: What are the signs of a weak immune system?
Ans: Usually, our immune system protects our body from infection and illness and naturally develops antibodies to fight any foreign organism inside the body.
However, due to several reasons, the immune system can weaken and become less effective against infections. These reasons include lifestyle factors such as excessive alcohol intake, smoking, and poor nutrition.
If you do have a weak immune system, your body will indicate this to you through some signs, including:
Ques: Does honey boost your immune system?
Ans: Honey has antioxidant, anti-viral, anti-fungal and anti-bacterial properties of phytonutrients that improve the digestive system. The other two main bioactive molecules, flavonoids and polyphenols, act as antioxidants. These antioxidants help in neutralising the free radicals in the body.
Honey can be considered an immune system builder with antioxidant, anti-bacterial and anti-tumour properties. Eating honey is generally safe for adults and children older than age 1. Some people are allergic to particular components present in the honey and may experience symptoms like wheezing, nausea, vomiting, and dizziness after having it. If you also experience the same, seek doctor’s advice.
Ques: How do you know if your immune system is strong?
Ans: If you recover from common illnesses and seasonal flu quickly and don’t generally fall sick, you probably have a strong immune system.
Ques: Do supplements help the immune system?
Ans: Supplements can help fill nutritional gaps. With age, taking vitamin supplements like vitamin C and D, calcium, and vitamin B12 tablets can be recommended based on the doctor’s advice.
Ques: Why do I have a weak immune system?
Ans: There are many reasons for a weak immune system. People with primary immunodeficiency, lack some of the body’s immune defences, which impact their body and make them more susceptible to germs that can cause infections. These immunodeficiencies could be present from birth or can be acquired later. Other than this, some other factors are also responsible for a weak immune system like an unhealthy lifestyle.
Blood in stool (rectal bleeding or haematochezia) can refer to any blood that passes from the anus, although blood in the stool is usually assumed to refer to bleeding from the lower colon or rectum. However, not all bleeding passing out from the body comes from the rectum. The blood or blood clot can come from anywhere in the gut. The correct term used in medicine is gastrointestinal tract bleeding.
Normally, blood in stool is a symptom rather than a condition by itself. Thus, bleeding in stools could be an indication of an underlying condition or problem and must be taken seriously.
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Typically, blood in stools indicates bleeding in the digestive tract. However, when you delve deeper into what does blood in stool indicate, the following reasons for blood in stools come to light:
Although the prevalence of diverticulitis in India is 1-3%, it could be the reason behind abdominal pain and bleeding. Diverticula are small pouches that form on the colon wall. The formation and excessive growth of the diverticula up to several centimetres cause diverticulosis. The infection of these overgrown diverticula causes diverticulitis.
Ischemic colitis often affects the elderly and is caused by inadequate blood flow to the colon. In addition to blood in stools, ischemic colitis also exhibits symptoms of diarrhoea, abdominal pain, and vomiting. Thus, if you experience no constipation but blood in stools, you may have ischemic colitis.
If you experience blood in stool but no pain, it is possible that the pigments in foods consumed have resulted in red-coloured stools, which may be mistaken for blood.
IBD is an autoimmune disease that causes inflammation of the bowels. Crohn’s disease and ulcerative colitis are the most prevalent forms of IBD.
Blood in stools could also be an indication of colorectal cancer. Polyps, which are benign tumours that eventually grow and become cancerous, can also cause bleeding in the stools.
Today, we will discuss at-length the commonest blood in stool causes, namely, piles and fissures.
Piles, also known as haemorrhoids, are characterised by inflamed blood vessels, muscles, support tissue, and elastic fibres in the anus and rectum.
These could be internal or external and are categorised from Grade I to IV.
Anal fissures are a tear in the anal lining. The cut in the skin caused by hard stools that come with blood flow and severe pain after every bowel movement.
It may take the body about 4-6 weeks to recover from an anal fissure. On the other hand, severe cases may result in the exposure of the muscle tissues present underneath.
The risk of having blood in your stool could increase if you have:
Unknown bleeding inside the body is always a reason for you to get a diagnosis from your doctor. Seek medical help if the bloody stool persists for more than two days or if you are experiencing diarrhoea that is not becoming better.
You should receive medical treatment at the earliest if you develop additional symptoms, including:
To confirm the diagnosis, your doctor may order several diagnostic tests, including:
The initial treatment for blood in the stool is to stop the bleeding. Once the bleeding has stopped, your doctor will suggest a plan to treat the cause of the bleeding.
Depending on the cause, your doctor may recommend:
If you spot blood in your stool, it need not always be a cause of concern. But if the bleeding persists for more than two days, consulting a gastroenterologist is a must. If you are concerned about bleeding in your stool or if you have any other stomach problems that you need help with, you can book an appointment with our consultants, or you can reach us at +91 124 4882200
Consult a doctor for blood in stools now!
Premature ejaculation is a type of sexual dysfunction which occurs when a man releases (ejaculates) semen quickly during sexual intercourse than his partner would like. It often happens before or shortly after penetration during sexual intercourse. Premature ejaculation is a common sexual complaint and, at least 1 out of 3 men have experienced this premature ejaculation problem at some time.
Occasional episodes of early ejaculation are common and are not a cause for concern. However, if you’re experiencing that around half of your sexual intercourse attempts result in premature ejaculation, seek medical attention.
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Many physiological and psychological factors can cause a man to experience premature ejaculation.
Physiological causes of premature ejaculation include:
Psychological causes of premature ejaculation include:
Types of premature ejaculation
A common symptom of premature ejaculation is when a man is unable to delay or control ejaculation during sexual intercourse. Depending on experiences of premature ejaculation, it is divided into two types:
When a man is experiencing premature ejaculation nearly all the time, starting from early sexual intercourses. It is often due to psychological causes.
When a man has recently developed the problem. It is also known as acquired premature ejaculation and can cause due to both psychological and physiological factors.
Many factors can increase the risk of premature ejaculation, including:
Premature ejaculation can cause difficulties in your personal life, including:
For diagnosing premature ejaculation, the urologist will ask about the patient’s medical and sexual history. If the urologist is unable to find any physiological or psychological reason for the condition, he may recommend neurological tests.
There are various treatment options available for premature ejaculation based on its causes. A urologist will use anyone or a combination of the following treatment to treat a patient depending upon its severity.
In behavioural therapy, a patient may ask to masturbate an hour before sexual intercourse to delay ejaculation during sex. The doctor may recommend avoiding intercourse for a while and focus on other types of sexual activity to remove pressure on the patient’s sexual encounters.
In this technique, the doctor will ask the partner to squeeze the end of the penis (the point where the glans joins the shaft) for a few minutes during sex until the urge to ejaculate passes. Repeat this technique often to increase ejaculation time during sexual intercourse.
Condoms decrease penis sensitivity which helps premature ejaculation during sexual intercourse. These condoms are also known as “climax control” as they contain numbing agents like benzocaine or lidocaine that help delay ejaculation.
Some creams and sprays that contain numbing agents like benzocaine, lidocaine or prilocaine can be applied topically on the penis 10 to 15 minutes before sexual intercourse to reduce sensation and help delay ejaculation. Some oral medications after a doctor’s prescription can also use to reduce and delay premature ejaculation.
Sometimes premature ejaculation can be due to psychological factors. Talking to a doctor regarding issues related to premature ejaculation can be helpful for a couple. After taking counselling sessions, the doctor can develop a suitable treatment plan for them.
There is no known way to prevent premature ejaculation. Some advice might be helpful to reduce the risk of having premature ejaculation, such as maintaining a healthy attitude about sex, following a healthy lifestyle, communicating with your partner, and addressing issues like depression and anxiety.
If you are experiencing issues of premature ejaculation or if you have any other problems that you need help with, you can book an appointment with our consultants, or you can reach us at +91 124 4882200.
Did you know the medical term for menstrual cramps is “Dysmenorrhea”? Almost every woman can vouch to have experienced menstrual cramps severe enough to need medication. In reality, periods may be a permanent part of our lives, the severe pain associated with periods, on the other hand, need not be. The lack of awareness added to the social stigma associated with menstruation contributes to millions of women suffering silently from period pain. In this article, Dr Anjali Kumar, reputed obstetrician and gynaecologist in Delhi NCR talks about painful periods, its possible causes and preventive measures.
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Before we understand why periods can cause extreme pain in some women, let us understand what happens in the body during this process.
Every month, the female body prepares itself for pregnancy by building up the uterine lining. When the matured egg released by the ovaries every month is not fertilised, the body starts shedding this excess uterine lining resulting in “periods”. In order to push out the excess lining from the vagina, the uterine muscles contract and relax. This may result in severe muscle cramps for some women, and be barely noticeable in others.
Period pain need not be limited to the abdomen, it can also manifest as pain in the back, legs, thighs etc. It can also cause nausea, vomiting and diarrhoea.
Did you know that there are two different types of period pain? Doctors classify dysmenorrhoea (period pain) into two main categories:
Primary dysmenorrhoea is pain that is mainly caused by the uterine muscle contractions. It is more common in women under the age of 30 years and women who experience heavy periods.
Secondary dysmenorrhoea is pain that is caused by factors other than muscle contractions. It can be due to benign growths in the uterus such as fibroids. It can also be due to conditions such as endometriosis.
As highlighted above, period pain develops majorly due to muscle contractions in the uterus. These contractions are triggered by hormone-like substances called prostaglandins. Higher levels of prostaglandins are associated with more severe menstrual cramps. They can be caused by:
Endometriosis: A condition where the endometrial lining (lining of the uterus) grows outside the uterus, usually on the fallopian tubes, ovaries etc.
Uterine fibroids: Uterine fibroids are benign (non-cancerous) growths in the wall of the uterus
Adenomyosis: Adenomyosis is a painful condition where the uterine lining grows into the muscular wall of the uterus
Pelvic inflammatory disease: PID is an infection of one or more of the upper reproductive organs such as the uterus, ovaries or fallopian tubes. It can spread through sexual intercourse.
Cervical stenosis: Is a condition where the cervical opening is too small causing issues in regular menstrual flow. This results in a painful increase in pressure inside the uterus.
Painful periods can also be the result of several other underlying conditions. Your gynaecologist can help in identifying the root cause of the pain for a more effective treatment plan.
Also, read: Answers to Some Common Questions about Endometriosis
It is still unclear why some women have extremely painful periods while some experience no discomfort at all. Some of the risk factors of painful periods are:
If you experience extremely severe pain every month that impacts your daily life, your doctor can recommend any of the following treatment options:
This is the first line of defence against painful periods. Over the counter pain medications can be used to manage mild to moderate period pain. If required, your gynaecologist may also prescribe stronger pain killers.
In some cases, gynaecologists might recommend the use of hormonal birth control to prevent ovulation and reduce the severity of period pains. They should be used only if recommended. These medications also have several side effects, so make sure you are aware of them before you start taking them.
If your period pains are caused due to conditions such as endometriosis, your gynaecologist might recommend a surgery to treat the underlying condition. In some cases, hysterectomy (surgically removing the uterus) might also be done. However, this is the last resort.
If you believe that your pain is not severe enough to warrant a trip to the hospital, the following tips can help you relive some of the pain at home itself.
Apply a hot water bag or warm compress to your lower abdomen and back. You can even take a long hot water bath. This will help in relaxing your uterine muscles, giving you much needed relief from the pain.
While the dull ache in our muscles during our periods can make exercising tougher, physical activity is a proven solution for period cramps. Light exercise such as walking has been shown to reduce the intensity of period pains in some women. Yoga also has several exercises which are designed to relax the uterine muscles and reduce period pain.
Drink a lot of water and keep yourself hydrated during your periods for a smoother and less painful cycle.
While there is insufficient evidence to show the link between period cramps and diet, eating a balanced diet rich in vitamins and fibre such as lean meat, fresh fruit, green vegetables and whole grains, has shown to have a positive impact on our menstrual health.
Even today, there is a lot of stigma around menstruation and periods. There have also been several initiatives that started to address the problems caused by period pains such as corporates recognising “period leaves” every month. However, there is a long way to go in increasing awareness about menstrual cramps and pain. To know more about how to have a pain-free and smooth menstrual cycle, you can consult Dr Anjali Kumar at the CK Birla Hospital, Gurgaon.
Book an appointment with Dr Anjali Kumar.
Also, read: Lifestyle and diet tips for PMS
Growing up, we were taught many “rules” regarding how and what to eat. We were also told what habits to avoid while eating such as drinking water in the middle of a meal. While most of them are unfounded (ex: if you eat an orange seed you will grow an orange tree from your stomach), some of them are quite relevant (ex: don’t lie down right after a meal).
Whatever is said and done, stomach pains after a hearty meal are the worst! Especially for all the foodies out there. What’s more, pinpointing the exact cause of the stomach ache is quite challenging as the abdominal cavity houses so many organs. To make things a little simple, we have compiled a list of possible reasons for a stomach ache right after a meal.
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We have all heard the saying “you are what you eat”. There is no doubt that whatever we consume has an extremely significant impact on how we feel. Here are a few reasons you might be feeling uneasy or queasy because of what you eat:
Sugary drinks and certain foods can cause bloating and wind. These include:
When someone chews gum, sucks sweets, or eats with their mouth open, it can lead to them swallowing air. This can be another cause of wind.
Some types of stomach pain need not be linked to “what” you eat. They can be caused by conditions that are triggered by “when” you eat. These include:
Read: Gallbladder Stones – Everything you need to know
If you are experiencing chronic pain or pain that seems to be intensifying with time, consult your doctor to seek the appropriate treatment. Many a time, the conditions can be managed by dietary and lifestyle choices provided they are diagnosed before they cause long term damage. If you are on any medications that seem to be causing stomach problems, consult your doctor for alternatives or supplements to manage symptoms.
Q1. Why do I get pain in my upper abdomen after eating?
Indigestion is one of the common reasons why one can get pain in the upper abdomen after eating. It gives a burning sensation in the upper abdomen and the sensation is carried to the food pipe and mouth as well. When there is too much acid or gas in the stomach the upper abdomen hurts.
Q2. What does pancreatitis pain feel like?
Pancreatitis pain is when an individual has pain in the upper abdomen which feels tender and sore on touching. This pan starts to radiate to the back.
Q3. Why do I get indigestion after I eat?
When the food is too palatable to stop even when the stomach is full that is when we start to overeat. Too much oily food, spicy food and too much sugar can result in indigestion.
A woman’s body undergoes countless changes throughout her life. From early adolescence to reproductive years and after, your body experiences a wide spectrum of changes. One such significant biological change – menopause – is part of this cycle of life. According to a study by the NCBI (National Center for Biotechnology Information), nearly 1.5 million women undergo the menopausal transition each year. However, only a few people understand what is menopause and how transitioning to menopause affects your body?
While it is neither a disease nor a disorder, transitioning to menopause can pose significant difficulties for most women. However, even today, there is a lack of candid and open discussions on menopause-related changes. Most women, therefore, cannot understand what they are going through or make sense of their feelings and emotions.
If you are a woman over the age of 45 years who is soon expecting her transition to menopause, then this article is for you. In the piece below, Dr Aruna Kalra, a leading gynaecologist at the CK Birla Hospital, talks about the different signs of menopause, what is menopause and what to expect from transitioning to menopause.
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Menopause refers to the natural decline in a woman’s reproductive hormones and the cessation of ovulation and menstruation. It is a biological milestone that is common in women between the ages of 45 and 55. The average menopause age in India is 46.2 years.
Menopause marks the end of the fertile phase of a woman’s life. Retrospectively, this is defined after 12 months or 1 year of amenorrhea (the absence of periods) has been observed. These changes, however, do not occur all at once.
Menopause occurs as a result of slowing down the reproductive cycle that has been continuously functioning since puberty. Due to the growing age, there are several levels of hormonal fluctuations that lead to a permanent stop at your periods.
If a woman loses her normal ovarian function before the age of 40, the condition is termed early menopause or premature menopause.
Menopause is characterised by hormonal changes and often involves troublesome symptoms such as vaginal dryness, vasomotor symptoms, insomnia, decreased libido, joint pain, and fatigue.
However, menopause body changes are not limited to these symptoms. Women may experience concurrent behavioural, psychological and social changes as well. Most of these symptoms are highly individual and may progress at a different pace for each woman.
If you are at the cusp of the menopausal transition, here are 10 important body changes during menopause that you need to be aware of:
1) Hot flashes
Hot flashes are one of the most common signs of menopause and perimenopause. Hot flashes may last for a few or several years and are increasingly linked to low levels of estrogen.
Women who experience a hot flash (mostly the first sign of menopause) may suffer from sudden feelings of intense warmth, typically over the face, neck, and torso. They may also develop red blotches and break into heavy sweats.
2) Mood swings
Emotional upheavals and mood swings is another typical symptom related to menopause. Hormonal changes during menopause tend to experience rapid changes in mood due to a plunge in their levels of estrogen.
Estrogen can influence the interactions of serotonin and norepinephrine (feel-good hormones) on mood and cognition.
3) Anxiety and depression
Anxiety and depression are common but often overlooked symptoms of menopause. These feelings of irritability, anxiety, worry, and sadness tend to surface due to changing hormone levels.
4) Changes in the immune system
The immune system may become weakened due to body changes during menopause as a result of depleting hormone levels. As a result, women may become more susceptible to developing autoimmune diseases, allergies, and colds.
Menopausal women should try to boost their immunity by eating a nutrient-rich diet, managing stress levels, getting adequate sleep and consuming sufficient amounts of vitamins and minerals, especially vitamin C, zinc and vitamins A, D, and E.
5) Bone loss
An NCBI study documents that women lose about half their trabecular bone and 30% of their cortical bone throughout their lifetime. About half of this bone loss is said to occur during the initial 10 years after menopause.
Bone loss reportedly accelerates substantially during late perimenopause and early postmenopausal years. This rapid bone loss during menopause increases the risk of osteoporosis significantly.
Thus, menopausal women should eat foods that are rich in the following essential minerals and vitamins:
Apart from this, the DEXA (Dual Energy X-ray Absorptiometry) scan can also help determine if you have a low bone density or if you are at a high risk of experiencing fractures.
6) Low sex drive
Women naturally experience a lowered libido or sex drive as they go through menopause. This typically happens as a consequence of hormonal changes during menopause. Female hormones, namely estrogen and progesterone, decline during this period.
Symptoms such as vaginal tightness, pain during sex and vaginal dryness also frequently accompany the loss of libido or reduced sex drive.
7) Insomnia
According to the National Sleep Foundation, as much as 61% of menopausal women report symptoms of insomnia. Hormonal changes during menopause lead to changes in the natural circadian rhythm, causing disrupted sleep.
Other factors, such as a weak bladder, night sweats, joint pain, and anxiety, may contribute to insomnia as well. For this reason, women are frequently advised to do regular aerobic exercise and eliminate coffee, alcohol and other hot flush triggers before bed.
8) Ageing skin
Menopause can rapidly advance the ageing of the skin. A scientific study confirms this by pointing out that Type I and III skin collagen decreases by at least 30% in the first five years after menopause.
The body cannot keep up with the production of collagen because the estrogen levels in the body begin to decline.
9) Brain fog
Brain fog is another troublesome concern that many menopausal women face. Brain fog is characterised by forgetfulness and a lapse in focus or concentration. The brain has many estrogen receptors, so when it is robbed of this hormone, it cannot function as well as it used to.
10) Sudden weight gain
Weight gain is another common challenge that women experience during menopause. The inevitable loss of estrogen and progesterone can result in sudden weight gain.
Age-related factors such as – loss of lean muscles, increased stress, and sleep deprivation can also come into play.
Natural menopause is a gradual process that happens through three stages. The stages of menopause include:
If you are approaching the onset of a menopausal transition, the first thing you need to do is aware yourself of what is menopause and what are its possible effects on your body. You should prepare yourself for major physical and emotional changes.
If you experience severe menopausal symptoms, you can seek a variety of safe treatment options with the thoughtful use of estrogen or Hormone Replacement Therapy (HRT). For patients who are uncomfortable with hormonal therapies, there are alternative treatments as well.
To cope with symptoms of menopause such as night sweats, sleeplessness, and low sex drive, talk with our doctors at the CK Birla Hospital. Book an appointment with Dr Aruna Kalra, a leading gynaecologist in Gurgaon for personalised guidance during menopause.
Ques: What is the average menopause age in India?
Ans: The age of menopause in India is nearly 46.2 years.
Ques: How long do menopause symptoms last?
Ans: Menopause symptoms may last between 4.5- 7 years after the last period.
Ques: What are the most common body changes caused by menopause?
Ans: Common bodily changes of menopause include hot flashes, difficulty sleeping, memory problems, mood disturbances, vaginal dryness, and weight gain.
Ques: How many stages of menopause are there?
Ans: There are three stages of menopause – perimenopause, menopause and postmenopause.
Breast cancer is considered to be one of the most common cancers amongst women around the world. Even in India, the number of breast cancer cases reported every year is alarming, with breast cancer accounting for more than 27% of all new cancer cases. Every year, the month of October is celebrated as Breast Cancer Awareness Month as an effort to educate people about this devastating disease.
Dr Rohan Khandelwal, one of the best breast cancer surgeons in Gurgaon explains breast cancer in further detail to create awareness about the importance of routine screening and early warning signs to watch out for.
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Every part of our body is made up of different types of cells which multiply to replace old cells. In some cases, these cells can start multiplying uncontrollably causing a growth called a tumour. If these cells are normal cells, it is considered to be a benign tumour. However, if these cells are abnormal and do not function the way they are supposed to, they are considered to be malignant or cancer cells.
In the case of breast cancer, the cells of breast tissue start multiplying. In the initial stages, this is limited to the breast tissue. However, in advanced cases, it can invade and start growing on the tissue surrounding the breast. In more advanced stages, cancer spreads to the rest of the body, resulting in new tumours. This process is called metastasis.
While the exact causes of breast cancer are still unknown, several risk factors have been identified through years of medical research. It is still unclear why some women who have no risk factors can also develop breast cancer while some women who are at very high risk never get affected. It is best to stay cautious and aware of warning signs, risk factors and preventive measures.
A family history of breast cancer is a risk factor that should not be ignored. If any relatives in your family are affected by breast cancer, your risk of developing it is high. Today it is possible to do genetic testing to detect the presence of cancer genes. In such cases, preventative measures can be taken such as a mastectomy.
French fries, burgers, colas may be your favourite snacking options, but do not ignore the damage they cause. Red meat, saturated fats, processed food can all cause cancer of the breast, stomach, bowels, mouth and food pipe. It is important to follow a balanced diet with plenty of fibre-rich food, whole grains, fruits, vegetables etc. Switch to lean proteins such as chicken and fish. Consuming a little bit of turmeric daily has also been shown to have positive benefits.
Obesity is a complex condition that can result in several health complications such as heart disease, hypertension, type II diabetes etc. Being obese or overweight can also increase your chance of getting breast cancer, especially if you are post-menopause. In such cases, you are advised to go for breast cancer screening with a mammogram at least once a year. Breast cancer is easily treated if detected early. Hence, routine screening goes a long way in minimising the impact of breast cancer.
Regular consumption of alcohol increases your risk of developing breast cancer.
Consumption of tobacco especially smoking, can result in a wide range of illnesses including cancers of the head and neck as well as breast cancer. There are several support groups available to help people quit smoking.
Related Read: Everything you need to know about breast density
Unfortunately, there are still no ways to completely eliminate the risk of breast cancer. Risk factors such as inherited changes in certain genes (BRCA1 and BRCA2), family history etc are beyond our control. You can however minimise its impact by detecting it early on. Early detection offers the best protection against breast cancer.
In your busy life, how often have you looked and felt your breasts to spot any changes in them? Every month, performing a breast self-examination is recommended. This will help you familiarize yourself with your breasts, enabling you to detect any changes easily.
Ideally, you should consult a doctor if you spot any change in your breast. This can range from an unusual pain that doesn’t go away or any type of discharge.
The following signs are indicative of changes in your breast and possible symptoms of breast cancer that need immediate attention.
Read: Breast Cancer Symptoms and Warning Signs
Keep checking for any abnormalities/unusual changes in your breast from time to time. It is recommended that if you are over 40 years of age, you should seek annual breast cancer screening with a mammogram. Breast cancer in the early stages may not even require surgery. Hence early detection is your best chance against breast cancer. Consult our experts/surgeons at The Breast Centre to assess your risk and help detect breast cancer in its early stages.
Most certainly, you would have experienced the distress of a headache, sometime in your life. Remember the throbbing, sharp pain that disrupts your routine and does not seem to get any better? Now double the intensity and time of that pain and what you get is a headache disorder called migraine. Migraine headache affects nearly 1 billion people across the globe. It is a condition characterized by repetitive debilitating headaches, scaling from moderate to severe. According to the Migraine Research Foundation, migraine headache is the third most common illness in the world. Despite such high incidence, there is little understanding of migraine symptoms, causes and treatment.
In this article, Dr Tushar Tayal, a leading internal medicine specialist, explores what is a migraine and what are the migraine symptoms?
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Migraine is a very common disorder. It is a neurological condition that causes extreme pain and a pulsing sensation at one side of the head may last for several hours and may extend up to days.
A migraine is more than just a headache as it generally follows after an aura of sensory disturbances. These aura disturbances include:
The pain is known to worsen if the patient is involved in any type of physical exertion. Migraine tends to affect people aged between 15 to 55 years.
Migraine meaning can be classified into two main types which depend on whether the patient suffers from sensory impairment or disturbances. These disturbances are known as aura. Hence, the types of migraine include:
These symptoms act as warnings for many patients and signal the onsets of migraines. An aura is characterised by various sensory disturbances which include:
As the name suggests, under this category, a patient does not feel any aura impairments or sensations. Nearly 70% to 90% of people experience migraines without any sensory disturbance or aura.
However, even in migraines without aura, a person undergoes the onset or the beginning of the migraine attack and experience symptoms one or two days before. This state is known as the prodrome stage.
Besides a classification based on aura, types of migraines are further divided. There are a few other types of migraine that are related to specific syndrome and triggers.
While it is important to learn about the symptoms, you should not self-diagnose your condition. It is highly recommended to see a doctor if the headaches follow a migraine pattern.
Migraine symptoms vary from their type and stage of the onset of the headache.
The common migraine symptoms in the prodrome stage include:
In migraine with aura, some sensory difficulties are experienced by the patient after the prodrome stage. During Aura sensory organs are affected with impairment in vision, movement, hearing, speech and/ or sensation. Common migraine headache symptoms with aura include:
The notorious migraine pain occurs afterwards. This stage is called the Attack phase. The most severe of all phases for which migraine is known. This phase can last up to hours or even days. Symptoms seen in this phase can vary from person to person. Some of the most common migraine symptoms of the attack phase include:
After the attack, the patient generally experiences what is called the postdrome phase. Changes in mood and feelings are experienced during this phase. This can range from elated and happy to fatigued and apathetic with a mild and dull headache.
The duration and degree of these phases vary from person to person. It is not unusual for a phase to skip and it is completely possible that an attack may occur without any headache.
The migraine causes are not fully understood yet. But apparently, the cause is a mix of genetics and environmental factors that play a major role and can be considered reasons for migraine.
Abnormal brain activities may result in migraine pain. This affects the way nerves communicate and may cause a chemical imbalance. This imbalance includes a decrease in brain chemical known as serotonin. Genetics and allergies also seem to play a big role. In the above two-third of the cases, migraine runs through the family.
A migraine trigger is any environmental change, external stimulus or physical act that results in a migraine headache. Many triggers are responsible and reasons for migraine attack which includes:
There is no single cure for migraines and the treatment may vary from person to person. It is highly recommended to see a doctor if you see any of the symptoms mentioned above or if your headache follows a migraine pattern.
Migraine treatment helps in preventing a full-blown attack. Sometimes migraine may alleviate merely with some changes in lifestyle and daily habits but sometimes it may need surgery to cure. The best way to deal with migraine is to consult a doctor and get it diagnosed.
Medical treatment and lifestyle modifications, combined can help in getting rid of a migraine. Some lifestyle changes may help with a migraine which includes:
Generally, migraine medication is also advised as a course of treatment. Always consult a doctor before starting any kind of migraine medication.
The primary difference is the fact that migraine is a headache disorder. It is one of the many types of headache. Generally, a headache is felt in the head, face or upper neck area. While migraine headache is felt mostly at one side of the head.
A migraine headache can be a draining experience and consume several hours or even days of your life. It is important to educate yourself about the fundamentals of migraine to seek effective migraine treatment.
For more information or personalised guidance, book an appointment with a leading internal medicine specialist or call us at +91 124 4882248.
Ques: Can migraine go away on its own?
Ans: Yes, it is possible that a migraine headache may subside on its own. However, if your headache is severely affecting your daily life, you must seek clinical help.
Ques: How can I get rid of a migraine fast?
Ans: You can apply a cold or hot compress on your head, dim the lights around you and drink plenty of water to help get rid of a migraine.
Ques: Which foods can relieve migraine?
Ans: Some well-known foods that can help relieve migraine include sweet potatoes, carrots, spinach, brown rice, and more.
Ques: What should be avoided during a migraine?
Ans: You should identify and avoid your migraine triggers such as aged cheeses, alcohol and caffeine.
