Superfoods- The Superhero of Regular Food!

Superfoods are not Magic but not less than magic. We can define Superfoods as unprocessed foods (present in natural form) that have an abundant level of nutritional composition, are antioxidant-rich (with minimal calories) and contain great bioactive ingredients which may help to boost our health and protect us from diseases.

When we have to stick to a healthy diet according to our needs, we face difficulties in selecting foods and we often tend to compromise with the taste we want, the different varieties, and the color which attracts us most. And it's pretty tough to fit all the recommended vegetables and fruits into the daily diet. 

However, we need not worry, as the best solution to this- involving superfoods in daily diet.

Here superfoods can help us!

 

THEY’RE COLORFUL. THEY’RE NUTRITIOUS. THEY’RE SUPERFOODS!

 

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•       They are that boost of our body which we are looking for in our diet...the power that we don't always give it.       
          
•       Superfood term was originally used for advertisement and as a marketing tool.
  
  
  
  
  
•       Various research data says- consumption of superfoods in a balanced diet and taking in moderation and prudence, result in improving the overall health by strengthening the immune system, increasing the production of hormones, and promoting the smooth operation of the various organ systems of the human body.
  
  
•        The most important properties of superfoods are their antioxidant activity. Antioxidant molecules decrease or reverse the effects of free radicals. They increase energy, vitality, regulates cholesterol to protect from heart disease, cancer disease, and other diseases.

 Superfoods that we can Include in Diet

1.     BERRIES

The higher levels of flavonoids in berries have been shown to lower the risk of a heart attack. Few include acai berries, blueberries, raspberries, tart cherries, cranberries, and goji berries. This delicious superfood vital for boosting overall immunity, prevent damage to the eyes from UV rays, fight with free radicals, promote healthy skin and anti-aging benefits. Plenty of fiber leads to weight loss.  

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2.     GREEN TEA

A caffeinated and calorie-free drink recognized by various health benefits. It is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. The most important antioxidants in green tea are the catechin epigallocatechin gallate or EGCG. It helps to protect against chronic diseases including heart disease, diabetes, and cancer.

 

3.     AVOCADO   

It is the most nutrient-dense creamy-textured fruit which contains more potassium than a banana which is beneficial in reducing hypertension and keeping the heart rate normal. It contains folic acid, omega 3 which protects the heart and makes it strong. Avocados are rich in antioxidants that relieve the body of oxidative stress. It protects the eyes & keep the stomach fuller longer, and result in less consumption of empty calories and aid in weight loss. It is vital for the production of healthy red blood cells and keeping the skin glowing.

  

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4.     NUTS AND SEEDS  Nuts and seeds are full of fiber and heart-healthy fats. They may reduce your risk of heart disease and support weight loss. Nuts and seeds are rich in fiber, vegetarian protein, and heart-healthy fats such as hazelnuts, cashew nuts, pecans, almonds, and walnuts.

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5.      DARK GREEN LEAFY VEGETABLES  - DGLF 

is an excellent source of nutrients that contain high amounts of dietary fibers, vitamin A, vitamin C, calcium, and bioactive phytochemicals. Part of what makes DGLVs so super is their potential to reduce your risk of chronic illnesses including heart disease and type 2 diabetes. They contain high levels of anti-inflammatory compounds are known as carotenoids, which may protect against cancer. Few are -Kale, Swiss chard, Collard green, Turnip greens, Spinach.

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   Written by:

- Zainab Haseen (Batch 2017)

 

What to Choose after BPT?

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Different job careers in Physiotherapy 

Jobs in Government & Corporate hospital

Everyone is looking for government jobs, there are several vacancies issued every year in the state and central government you can search for it and apply for the government job. 

You can also apply for corporate hospitals like Apollo, Yashoda, KIMS, and other corporate hospitals. 

Indoor (in patient department) Physiotherapy

Postoperatively the patient who is admitted, needs Physiotherapy. So you might be given a duty to visit those patients and prescribe therapy and teach them exercises.

Intensive Care Unit 

In ICU physiotherapists have a role in maintaining the joint motion, joint mobility that reduces the swelling of the extremities and what not. The physiotherapist also helps in clearing the secretion, the secretion that is accumulated due to the rest period in the ICU. You rehabilitate those patients via therapy.

Rehabilitation Department

Rehabilitation department deals with varieties of cases- neurological cases, paralysis, paraplegia, hemiplegia, quadriplegia or cerebral palsy cases, autistic cases, orthopedic cases like fractures, low back pain, etc. All these cases you have to deal with in the rehabilitation department. 

Government Disability Project

Governments have lots of community-based rehabilitation projects inside the interior pockets of India. Like SarvaShikshaAbhiyan & National Rural Health Mission. All these have projects related to disability. So you can apply for it through the advertisements and you can get into it. For being a fresher it is a good career option.

Non-Governmental Organization (NGOs)

There are established NGOs who also pay a very handsome salary to their physiotherapist, like Handicap International- an international level NGO. There are also state levels NGOs you can join them to start your career with.

Academics / Teaching

Look for the colleges and apply as a professor, as a lecturer. It is very good job profile for physiotherapists who have an intricate knowledge about the core subjects and have a keen interest in teaching. It's a noble profession and you will be training future physiotherapists.

Entrepreneurship

After getting 2 to 3 years of experience in working in clinics and dealing with patients you can set up your clinic. Setting up your clinics is a bit difficult task but if you get the success you will it will fetch you like anything.

Some other Career Options:

• United Health Group Physical Therapist ( UHGs )
• Consultant Physiotherapist in Multi-specialty Hospitals, Health Care Centers, NGOs
• Corporate Physiotherapist in MNCs
• Health Care Physiotherapy Instructor in Modern Gymnasiums
• Ergonomic Care Advisor
• Physiotherapist in Special Schools for Physically Challenged Children
• Physiotherapist in Old Age Residential Homes
• Sports physiotherapist:- along with Sports Associations, Sports Team, individually hired physiotherapists by elite athletes
• Entrepreneurs in Rehabilitation Centers/ Organizations
• Private Practitioners running Private Physiotherapy Practice
• Clinical Researcher
  
  

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Your Career as a Physiotherapist 

Physiotherapy is a professional healthcare which helps to revive the function, mobility, and physical fitness of a person. It helps to address movement impairments and to revitalize the quality of life of patients through physical intervention. 

Simply put, it is the science of movement. A physiotherapist treats the patient suffering from pain or disability by exercise, movement, physical therapy, and guidance. Physiotherapy is beneficial for everyone, with no barriers to age. 

You can reach out to a physiotherapist to recover from your back pain or an unexpected injury, to prepare for your pregnancy, or a long-term medical condition like arthritis or asthma.

Skills required

1. Clinical expertise
   
   
2. Planning & Coordination skills
   
   
3. Good communication skills
   
   
4. Patience & understanding attitude
   
   
5. Professionalism

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Physiotherapy Specialties

1. Pediatrics 

If you love working with children, pediatric physical therapy may be the specialty for you. Physical therapists in this field work with a range of children, from newborns to teenagers. 

They work to treat a variety of disorders and conditions that inhibit children from functioning or growing as they should. Commonly seen are developmental delays, cerebral palsy, cystic fibrosis, scoliosis, and brain injuries. 

Pediatric physical therapists can work in environments outside of a hospital. They are also found in schools, outpatient centers, rehabilitation facilities, and, at times, in the patient’s home. In addition to treating children, physical therapists may work with family members to educate them on caring for and assisting their children.

2. Sports

Athletes who have sustained an injury may be very familiar with this specialty. Physical therapists who specialize in sports work to alleviate pain and heal injuries caused during an athletic activity. 

Common sports injuries include ACL tears, concussions, tennis elbow, hip flexor strains, and shoulder injuries such as dislocation or tearing in the rotator cuff. Physical therapists use strengthening, stretching, manual therapy, hydrotherapy, and heat or cold application to restore function and movement of the patient’s affected areas. 

For sports therapy, patients are athletes who want to return to peak performance, so restoring muscle strength, improving speed, quickening reaction time, and improving agility are often areas of focus.

3. Women Health

Physical therapists can specialize in women’s health, which refers to both specific conditions women face and the treatment of women at different stages of their life.

Physical therapists in this specialty can work to treat conditions such as pelvic pain, osteoporosis, and lymphedema, while also providing prenatal and postnatal care. 

It can also include working with women of all ages and lifestyles — from female athletes to older women, physical therapists understand female musculoskeletal systems and how common conditions can affect women differently than men. Their main goal is to help maintain and promote health throughout a woman’s life.

4. Geriatrics

Geriatric physical therapy is a growing field, as with increasing age, people experience more age-related conditions. Physical therapists in this area work with elderly patients to alleviate pain from arthritis, osteoporosis, and general joint stiffness and soreness, etc. 

The goal is to help these patients remain as physically healthy and active as possible. Some geriatric patients may have progressive diseases such as Parkinson’s or Alzheimer’s that have no cure and impact everyday activities. Physical therapists work with these patients to help them build muscle strength, improve their balance and help prevent falls. 

They will also work to educate family members and caregivers on how to take care of and assist the patient once they’re home.

5. Clinical electrophysiology

Clinical electrophysiology encompasses two distinct forms of treatment: electrotherapy and wound management. 

Electrotherapy involves the use of electromyography (EMG). EMG is a procedure used to determine the health of muscles and nerve cells; using electrodes, the EMG can measure the electrical activity in a muscle. 

With this information, physical therapists can help to treat disorders in a patient’s muscles or nerves. 

Physical therapists practicing within this specialty may employ electrotherapy to help treat their patients. Electrotherapy — use of electrical stimulation — can help to prevent blood clots, facilitate wound healing, relax muscle spasms, improve blood circulation and alleviate pain. 

It has also been shown to accelerate wound healing. Common wounds treated by electrotherapy include abrasions, post-surgical incisions, diabetic ulcers, and lacerations.

6. Cardiovascular and pulmonary

For those interested in heart health, cardiovascular physical therapy is worth considering. Physical therapists in this specialty provide cardiac rehabilitation for patients who have suffered heart attacks, have heart disease, have undergone any cardio-thoracic surgery, or are simply looking to improve overall cardiac health. 

In cardiac rehabilitation, physical therapists help patients build their endurance through exercise, while also teaching patients how to reduce stress and manage their conditions. Cardiac physical therapy can be performed at a hospital or in an outpatient center.

The other half of this specialty is pulmonary rehabilitation. Physical therapists who provide this care work with patients who have pulmonary conditions such as chronic obstructive pulmonary disease (COPD), cystic fibrosis, or sarcoidosis. Physical therapists teach these patients breathing exercises, work to strengthen muscles and endurance and provide education on long-term management of the condition or disease.

7. Neurology

Neuro physical therapists work to treat conditions of the nervous systems. Patients may have a range of afflictions, including brain or spinal cord injuries, multiple sclerosis, sciatica, neuropathy, fibromyalgia, and cerebral palsy. These conditions may hamper patients’ balance, coordination, sensations, and overall movement. Physical therapists then work with these patients to reduce motor defects and help regain or improve function.

8. Orthopedics 

The most popular physical therapy specialty, which involves treating conditions of the bones, muscles, ligaments, tendons, and joints. Physical therapists in this specialty may see a range of patients, such as those who suffer from arthritis, have broken bones, have had joint replacement surgery, or who have recently strained or sprained any muscle or ligament.

9. Oncology 

Oncology refers to the study and treatment of different types of cancer. Physical therapists within this specialty work with patients who have either been diagnosed with or are recovering from cancer. 

Cancer can cause many symptoms or conditions that require physical therapy- pain, muscle weakness, joint stiffness, loss of endurance, difficulty walking, numbness in feet and hands and loss of bone density, etc. can all occur as a result of treatment.

Physical therapists work with cancer patients to help them feel more comfortable, increase their aerobic capacity, maintain healthy weight, improve memory and strengthen any weakened muscles. They accomplish this by developing treatment plans using exercise, massage, electrical stimulation, compression garments, and stretching to help patients both in the clinic and at home.

 

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Written by:

- Ms. Neha Jain (Batch-2017)

Exercises During Work from Home

We all know that exercise is an important part of our daily lives, but we may not know what the exercises can do for us.

Working from home may sound sort of a dream – avoiding peak hours, taking calls from the couch – but telecommuting can quickly cause a sedentary life.
It may take some creativity and self-discipline but it’s important for both your physical and psychological well being.

Few tips to help you get moving:

1. SCHEDULE A WORKOUT INTO YOUR DIARY

Just as you schedule your workload and meetings in the diary, you should schedule the exercise timings.

It's important that you stick to a routine that includes your regular exercise. Whether it’s an early morning workout- to urge the juices flowing or a post-work jog on the treadmill, adding exercise into your daily planner keeps you on track.

2. Go Digital

YouTube and smartphone apps offer everything from yoga and Pilates to kickboxing and jazzercize— there’s something for everyone. Best of all, many workouts are free.
You could even go a step ahead and begin a FaceTime or Skype workout group with friends or work colleagues. Just pick a time, dial-in, and workout together from home.

3. Use What You Have

No fancy gym equipment in your home?
No problem.

You can do Sit-ups, push-ups, yoga, and many other types of exercise with no equipment at all. Walking (or running) requires nothing but a pair of running shoes. Simple household items like a bag of sugar, cans of soup, or a bottle of laundry detergent can be used as weights if you’re starting with strength training.

4. Get Up Every Hour

Even if you’ve done your exercises for the day, sitting at a desk for hours can put you at increased risk for heart disease, Type 2 diabetes, obesity, and high blood pressure.

The solution?

Set a timer to remind you to get up and move for a few minutes every hour. There are many smartphone apps for this or you can simply use the timer function of your mobile.

As the alarm goes off- get up, grab a healthy snack, walk for a few minutes, or do some light exercises to boost energy and maintain the blood circulation.

5. Sneak in Extra Movement

Throughout your workday, look for reasons to stand up and move. 

Walk while you are on the phone, or even when you are sitting keep doing ankle toe movents, shoulder movements, neck exercises, etc.

Walking has been shown to improve mood, stimulate creativity, and enhance focus, making it an all-around win for your health and productivity.

The Benefits of Exercise

There are so many benefits of being active and exercising regularly that many books have been published on this. In a nutshell, to give you a gist, here are some of the benefits:

• Improves your long-term health
• Reduce the risk of heart diseases
• Gives you more energy
• Helps you manage your weight
• Helps you maintain the cholestrol levels
• lowers your blood pressure
• make your bones and muscles stronger
• relaxes you and makes you feel content
• Improves your immunity
• Helps you sleep better
• Improves your mood and gives you a positive outlook on life
• Boosts your concentration and alertness
• Makes you more productive at work
• Reduces the risk of cognitive impairment as you age
• Makes you happier and healthier.

Exercises – Staying Fit While Working From Home

1. Finger Exercises

There are a couple of simple exercises for the fingers especially useful for the people having writing or coding jobs. Let us list down a few for you:

• Pinch your fingers and thumb, put a rubber band around then flex the fingers and thumb with the elasticity of the band. 10 repititions, repeat thrice a day.
  
  
• You can use a squeezer to release finger and palm stress.
  
  
• You can grasp a cloth or towel and do the grasping movements a few times.
  In case any of your fingers are in pain specifically, use it with the thumb to form an ‘O’ and hold that position for 5 seconds at least. Repeat it 10 times twice a day.

2. Wrist Stretches

• Just lift and stretch your palms as you press those to each other.
  
  
• Do circular movements of wrist, both clockwise and anticlockwise, just the way you do for the neck.

3. Upper Back Stretch

Your back gets most strained after spending hours sitting. This particular exercise has been on our daily to-do for the longest time and is easy to do as well.

Hold both of your arms ahead of you, facing down. Lower your head in a way that it is in line with the hind-arms, as you look down, making the upper back of slightly curved. Take around 2-3 deep breaths to relax your muscles.

4. Shoulder Stretch

Another basic exercise that would ensure your upper body muscles stay in prime shape as you work from home.

All you have to do is grasp one hand with another, raise it straight above your head with your palms towards the ceiling. Take around 2-3 deep breaths while doing it to instantly feel your muscles more relaxed.

5. Chair Squats

Just stand up from the chair, lower your body back into the chair but don’t sit entirely. Get up again. Let your heels carry your weight. Repeat the squats 10 times.

6. Push-ups – Desk and Wall

This is an alternate version of push-ups. Ensure that your desk is sturdy enough to hold your weight. 
Place your hands flat, in a little wider format than the length of your shoulder. Start the pushups the normal way. Do a minimum of 20. 

You can do the same thing by using a wall as the base. Just ensure that you keep your core engaged.


Where to get help

If you are still confused about how to begin your fitness journey, what exercises to do, or facing a fear of getting injured while exercising. Or maybe you don't have enough space around your home, or your goals can't be met using home items, or you are in pain, injured due to any reason, then you can consult or go to these places:

1. Physiotherapist
   
   
2. Your doctor
   
   
3. Local gym and community center