Tuesday, November 29, 2011

Use of Computer Ergonomics for Good Health



Use of Computer Ergonomics for Good Health

Author: Dr. Krishna N. Sharma (PT)
Email: dr.krisharma@gmail.com
Cont: +91-9320699167
Follow the author on Facebook 
        

          Consistent increase in computer uses in this techno-savvy era has contributed a lot for betterment of the lifestyle but at the same time it is interfering in our normal body mechanics also. Actually the culprit is not the computer but the absence of ergonomic implementation due to lack of knowledge and awareness. In poor ergonomic position and posture the muscles become constrained to remain contracted and the ligaments to remain stretched. This causes injury to muscles, tendons, and ligaments as well as nerve compression which results in various neuro-musculo-skeletal disorders like Carpal Tunnel Syndrome, Soft Tissue Injuries and Pain in upper limb joints like shoulders, elbows, forearms, wrists and hands.
             
        These all problems can be avoided by little awareness, care and modifications in our computer concerned surroundings among which the most important components are the chair, the monitor, the keyboard and the mouse.
             
       The inappropriate height of the chair can put enough strain on the muscles of back, hip and leg producing symptoms. To avoid it the chair’s height should be adjusted in such a way so that your feet can rest flat on the floor. It can also be achieved by placing a foot-rest in case the chair is too high. The chair should have a lower back (Lumber) support to maintain normal curvature.
 
       A suitable position of the monitor is equally important. A 17 inches monitor should be placed at least 20 inches away. The centre of the monitor should be in front of your eye level when sitting comfortably with the spine and neck straight. It will prevent neck pain and headache due to the incorrect neck position.
 
        Using the computer keyboard is not less than an art which requires correct neutral position of the wrists and gentle operation of keys instead of bended wrists, knocking style strokes and typewriter style strong press. It should be in a comfortable reach. The elbows should be bended at 90° and the keyboard should be below its’ level. It avoids the constant shoulder elevation and prevents strain of the muscles around the shoulders. The neutral straight position of the wrist is important because a bended wrist causes compression on median nerve passing from a tunnel in wrist causing Carpal Tunnel Syndrome. An articulating keyboard tray with a negative tilt platform keeps the wrist joint in neutral position. The keys should be pressed gently keeping the shoulders, arms, hands and fingers relaxed. The keys should not be hold for long time after press.
 
        The position of the mouse should be comfortably near to you and at the level or slight above the level of the keyboard. The palm, wrist or hand should not rest on the mouse, palm rest or wrist rest when not working as it produces unnecessary compression and stress on soft tissues. You can put your hand in lap for rest.
 
        If you are aware of these small but important things, the technology will never come in the way of your physical comfort.



Author: Dr. Krishna N. Sharma (PT)
Email: dr.krisharma@gmail.com
Cont: +91-9320699167  
Follow the author on Facebook

Sunday, November 27, 2011

Role of Physiotherapy in Sports Injuries



Role of Physiotherapy in Sports Injuries
(Written by Dr.Krishna N. Sharma and Published in The Stethoscope, The Independent Newspaper, Bangladesh on 14 June 2010). Author's Contact: dr.krisharma@gmail.com 
              Follow the author on Facebook

The term ‘Sports Injury’ may be an ordinary term for people but it is a specialized branch of study in medical field and thrilling experience for a sports person as well. As normally thought, it is caused by not only sudden impact but also by repetitive stress and strain. It can affect the soft tissues like ligaments, meniscus, bursae, tendons, bones, and organs.

Classification: It can be classified into ‘Acute Injuries’ and ‘Chronic Injuries’.
            Acute Injuries: These are caused by any sudden trauma. These are also known as ‘Traumatic Injuries’. The significant feature of these kinds of injuries is sudden onset of pain. Usually the deformities and impaired functions accomplish the pain.
            Subacute/Chronic Injuries: These are caused by overuse or repetitive trauma and stress on the bones, ligaments, tendons, bursae, meniscus etc.

Common Injuries: The risk of sports injuries in various body parts vary according to the nature of the games.

Region
Head & Neck:
Shoulder:         
Elbow:                   
Wrist                     
Finger:
Low Back:
Groin and Thigh:               
Knees:
Legs:
Ankle & Foot:
%
0-2
5-10
5
5
5-10
15
5
10
20-25
5-10
25
Games
Gymnastics, Rugby , Hockey,
Cricket, Badminton, Tennis, Volleyball
Cricket, Badminton, Tennis, Gymnastics,
Gymnastics, Weight Lifting, Diving,
Volleyball, Basketball, Hockey, Cricket
Gymnastics, Badminton, Cycling,
Rugby, Soccer, Hockey
Athletics, Soccer, Martial Arts
Badminton, Football, Athletics
Athletics, Martial Arts
Gymnastics, Athletics, Basketball, Diving


The commonest sports injuries are:
a)      Bone Injuries- Stress fractures, Scaphoid Stress Fractures, Clavicle Fractures, Vertebral Fracture, Shoulder Dislocation etc.
b)      Ligament Injuries (Sprains)- Anterior Cruciate Ligament Injury, Medial Collateral Ligament Injury, Ankle Injury (Lateral Collateral Injury), Ulnar Collateral Ligament Injury, Acromio-Clavicular Sprain, Finger Sprain etc.
c)      Tendon Injury (Strains, Tendonitis etc)- Rotator Cuff Injuries, Tennis Elbow, Golfer’s Elbow, Hamstring Strain, Adductor Strain, Tendo-achilles Strain etc.
d)     Other Soft Tissue Injuries- Meniscus Tear, Planter Fascitis etc.

How to Avoid the Sports Injuries: The sports injuries can be avoided by following the guidelines given below:
1)      Warming Up: Every exercise or game session must be started from the sufficient warm-up by doing gentle, low intensity free exercises like jogging, jumping, march on place etc.
2)      Stretching: Stretching is a very effective tool in decreasing the risk of injuries. Static and Ballistic Stretching techniques are commonly used in the field which can be learned by any physiotherapist.
3)      Gradually Progressive Training: The new sportsmen want to become expert in short time. This desire tends to push them in the well of fast ‘n’ hurry which curses them the sports injuries. So they must follow the gradual progression under an expert trainer.
4)      Don’t train hard until the stiffness decreases: In starting of any game season or any training camp the stiffness or the muscle soreness is very common problem. The sportsmen must not train themselves hard in presence of the stiffness or soreness. They should do low intensity exercises to give the muscles time to regain their efficiency.
5)      Wearing right footwear: The more than stiff or more than soft footwear, inaccurately designed arches of the footwear are the common problems in the road-side footwear. The player may take assistance of a footwear-expert in selecting proper footwear for him.
6)      Training on different surfaces: Wearing the footwear, the sportsmen must be trained on various ground surfaces.
7)      Cooling Down: After every training or game session, the sportsmen must cool down. This induces the relaxation also.
8)      Bath and Change after Cooling down: Taking the shower and changing the dress fills a new energy in the player and produces relaxation.
9)      Comfortable journey: The players travel frequent for long journeys. If the journey is not comfortable enough, the players will be tiered. This will increases the risk of muscle injuries due to insufficient relaxation.
10)  Monitoring the body: The sportsmen must monitor their body and muscles for fatigue, cramps etc. They must respect the pain and never ignore it.

When to Report: Usually the sportsmen try to ignore the injury until it does not become intolerable. They must know the common course of the events of the sports injury and must report as soon as possible, preferably in the first stage. The sports injuries usually follow the following course of events:
·         Event 1: The sportsman feels pain during the session but he ignores it.
·         Event 2: The pain recurs and may be felt even after the training or game   session but he is still capable to ignore it.
·         Event 3: Now the pain interferes in the training or game session but the sportsman competes after rest.
·         Event 4: Now the pain is too bad to continue the game or training session.

What a Physiotherapist Do: Physiotherapy is defined as physiotherapeutic system of medicine which includes examination, treatment, advice and instructions to any person preparatory to or for the purpose of or in connection with movement dysfunction, bodily malfunction, physical disorder, disability, healing and pain from trauma and disease, physical and mental conditions using physical agents including exercise, mobilization, manipulation, mechanical and electrotherapy, activity and devices or diagnosis, treatment and prevention.
            The physiotherapist plays a vital role in all the curative aspects of sports injuries including post-traumatic, pre-operative and post-operative phases. The physiotherapist is intended to give quick relief to the player to let him continue his game within few minutes. The physiotherapist aims on three main objectives- protection, rehabilitation and re-evaluation.
a)      Protection- The physiotherapist assures the protection of the injured part to prevent the further damage or progression of the injury.
b)      Rehabilitation- The physiotherapist uses the measures to improve the strength, endurance, flexibility etc. In later cases he also trains the player for the correct movement pattern and corrects the deformities.
c)      Re-evaluation- After the rehabilitation, the physiotherapist assesses and re-evaluates the player to confirm whether he can return to the game activity.

            In acute injuries a very famous combination of measures is used for management which is known as RICE in short. The RICE stands for Rest, Ice, Compression and Elevation.
  • Rest: It is given by immobilizing the injured part.
  • Ice: Application of ice on the injured part reduces the inflammation and bleeding.
  • Compression: It is given by the compression bandages or the crepe bandages which prevents the swelling.
  • Elevation: The injured part is put in elevation by slings or suspension.  

            The physiotherapists use mainly two categories of treatment measures in sports injuries.
1-      Therapeutic Exercises- It includes various measures like:
·         Manual Mobilization
·         Stretching
·         Strengthening
·         Soft Tissue Manipulation
·         Myofascial Release
·         Muscle Energy Technique etc.
2-      Electrotherapy Modalities- It includes various measures like:
·         LASER
·         Interferential Therapy
·         Ultra Sound Therapy
·         Cryo Therapy
·         Infra Red Radiation
·         Short Wave Diathermy etc.

            The time taken for the recovery varies according to the conditions. It may be less than 10 minutes or it may be more than 10 years, so following the saying ‘Precaution is better than cure’ is preferred.

Author: Dr. Krishna N. Sharma (PT)
Email: dr.krisharma@gmail.com
Cont: +91-9320699167
(Written by Dr.Krishna N. Sharma and Published in The Stethoscope, The Independent Newspaper, Bangladesh on 14 June 2010)

Wednesday, November 23, 2011

स्तनपान : आइये बातें करें


स्तनपान : आइये बातें करें 
लेख:  डॉ० कृष्ण एन० शर्मा    
संपर्क: +91-9320699167    

     मनुष्य के जीवन का सर्वप्रथम आहार प्रकृति के अनमोल वरदान 'स्तनपान' से ही मिलता है. समाज में स्तनपान का महत्व दर्शाने तथा जागरूकता फैलाने के लिए पूरे विश्व में १ अगस्त से ७ अगस्त तक विश्व स्तनपान सप्ताह मनाया जाता है.    

      वर्ल्ड हेल्थ ओर्गनाइजेशन (डब्ल्यू. एच. ओ.) ने इस बार के विश्व स्तनपान सप्ताह में एक नया अभियान चलाया है, जिसका नाम दिया है- "मुझसे बात करो! स्तनपान- एक त्रिआयामी अनुभव.". दरअसल डब्ल्यू. एच. ओ. ने स्तनपान के दो आयामों 'समय' तथा 'स्थान' के साथ एक तीसरा आयाम 'संचार' अथवा कम्युनिकेशन को जोड़ कर इसे त्रिआयामी बनाया. यह लेख भी मेरी तरफ से उस तीसरे आयाम की दिशा में एक कदम है.    

     तो आइये हम भी कुछ बातें करें स्तनपान के बारे में और जानें कुछ महत्वपूर्ण तथ्य:-    
   
     बच्चों को कम से कम छः महीने से दो वर्ष की आयु तक स्तनपान की अत्यंत आवाश्यकता होती है. माँ का पहला पीला, गाढ़ा दूध, जिसे तरल सोना तथा कोलोस्ट्रम भी कहते हैं, पोषक तत्वों से भरपूर होता है. तीन से पांच दिनों बाद यह कोलोस्ट्रम पतला होकर परिपक्व दूध में बदल जाता है. माँ के इस दूध में बच्चे की वृद्धि के लिए आवश्यक सभी पदार्थ जैसे- प्रोटीन, व, शर्करा तथा जल इत्यादि बिलकुल सही मात्र में होते हैं. इसमें उपस्थित प्रतिरोधक तत्व, कोशिकाएं, तथा होरमोंस इत्यादि बच्चे को विभिन्न बिमारियों से बचाते हैं. अतः बच्चे को जन्म के तुरंत बाद से माँ का दूध पिलाना शुरू कर देना चाहिए.    

     इस दूध में इतना कुछ होने के बाद भी यह बड़ी आसानी से पच जाता है. जबकि अन्य दूध कठिनाई से तो पचते ही हैं, साथ ही साथ डायरिया, कान व श्वसन तंत्र का संक्रमण , अस्थमा, नेक्रोटाइजिंग एन्टेरोकोलाइटिस, मोटापा, ल्यूकेमिया तथा टाइप १ एवं २ डायबिटीज इत्यादि होने का खतरा भी बढा देता हैं. माँ का दूध इतना फायदेमंद होने के साथ-साथ आपातकालीन परिस्थितियों में बच्चे की जान भी बचा सकता है. जैसे- यदि बच्चे के शरीर का तापमान निचे गिर रहा हो तब माँ का स्तनपान से निकला हुआ मान का दूध जो की सही तापमान पर होता है, हाइपोथर्मिया में जाने से रोक कर बच्चे की जान बचा सकता है.        
   
     स्तनपान बच्चे के साथ-साथ माँ क लिए भी अत्यंत आवश्यक व फायदेमंद होता है. यह माँ को ब्रेस्ट कैंसर, ओवेरियन कैंसर, टाइप २ डायबिटीज,  पोस्टपार्टम डिप्रेशन इत्यादि होने का खतरा कम कर देता है.       इसके अतिरिक्त स्तनपान हमारे देश, समाज व प्रकृति के हित में भी है. स्तनपान कराने से बच्चों में बीमारी का खतरा घटेगा तथा इससे हमारे देश में बच्चो की बोमरियो पर होने वाले खर्चे तथा उन बीमारियों के कारन माता-पिता द्वारा ली गयी छुट्टियों के दिन कम होने से करोडो रुपये प्रति वर्ष बचेंगे.    

     तो चलिए आप भी स्तनपान के नए आयाम 'संचार' का हिस्सा बनिए, जागरूकता फैलाइए, और कहिये- "आइये! बातें करे."

Author: Dr. Krishna N. Sharma (PT) Email: dr.krisharma@gmail.com Cont: +91-9320699167
Follow the author on Facebook

Monday, November 14, 2011

Childhood Obesity

Childhood Obesity
(Written by Dr.Krishna N. Sharma and Published in The Stethoscope, The Independent Newspaper, Bangladesh on 12 April 2010)

     The childhood obesity, previously known as a disease of the developed countries is now spreading its roots in the developing countries also. W.H.O. has ranked it on the fifth position in the list of risky factors for all the countries. So it is very clear that the Bangladesh is not untouched with it.

    There are more than one causes of the childhood obesity which act together. Its main causes are- Unbalanced diet, sedentary lifestyle, stressful home environment, mental stress etc. Except these it is even a clinical feature of certain diseases like- Bardet-Biedl syndrome, Leptin receptor mutations, Prader-Willi syndrome, Melanocortin receptor mutations, MOMO syndrome and Congenital leptin deficiency etc. A research on 1,520 children of 9-13 years revealed that low level of confidence increases the tendency of over-eating followed by obesity. The North-Western University reported after a study that the risk of obesity increases in the children who sleep late in night.

     Instead of involving any one system the childhood obesity attack on various body systems simultaneously and produces diseases or increase the risk of being affected by diseases. Its effect on various body systems is as follows-

Musculoskeletal- Flat Foot, Back-Ache, Fracture, Tibia Vara, Slipped capital femoral epiphysis etc.
Neurological- Idiopathic Intracranial Hypertension etc.
Endocrine- Hypogonadism, Hyperandrogenism, Polycystic Ovary, Impaired glucose tolerance, Diabetes mellitus, Metabolic syndrome etc.
Cardiovascular- Hypertension, Hyperlipidemia,Risk of heart related diseases and Stroke in future etc.
Respiratory- Obesity Hypoventilation Syndrome, Obstructive sleep apnea, Asthma, Exercise Intolerance etc.
Gastrointestinal- Constipation, Gall-Stone, Fatty depositions on the liver etc.
Psychosocial- Tension, Low level of confidence, Loneliness, Depression, Eating Disorder etc.

In a study in 2008 it was found that in obese children the cholesterol level was imbalanced and the carotid artery was like any 30 years old person.

        We can assess our children at home to know whether they are in trap of the Childhood Obesity. The standard scale of Obesity is B.M.I. (Body Mass Index). The BMI of your child can be known with the help of an easy calculation (weight/height2). To get it just divide the body weight of your child (k.g.) by height square (meter2). Now you can match the finding with the following scale.

Category
BMI Finding
Emaciation
less than 14.9
Underweight
from 15 to 18.4
Normal
from 18.5 to 22.9
Overweight
from 23 to 27.5
Obese
from 27.6 to 40
Morbidly Obese
Greater than 40

         Any medicine is not prescribed to treat the obesity till now, because the two medicines for the obesity Orlistate and Sibutramine may be administered to the children of more than 12 and 16 years respectively. So it is very clear that the childhood obesity can be only prevented.

         Mother’s milk and sufficient sleep help preventing the obesity. According to ‘The North-Western University’ an hour of extra sleep decreases the risk of obesity by 36-30%.  By taking care of small-small things at home, we can save our children from getting in the trap of the childhood obesity. The following guidelines can be followed-
·         Let the children get sufficient sleep but not more than enough.
·         Keep only healthy snacks in the home.
·         Encourage the children to play outdoor games.
·         Don’t let them spend more time in front of the television, computer or video game.
·         Don’t let them eat junk food or fast food.
·         Keep the home environment happy and healthy.

Author: Dr. Krishna N. Sharma (PT)
Email: dr.krisharma@gmail.com
Cont: +91-9320699167
Follow the author on Facebook

(Written by Dr.Krishna N. Sharma and Published in The Stethoscope, The Independent Newspaper, Bangladesh on 12 April 2010)

Friday, November 11, 2011

What is Physiotherapy: Exploring the Roots



What is Physiotherapy ? : Exploring the Roots

Author: Dr. Krishna N. Sharma (PT)
Email: dr.krisharma@gmail.com
Cont: +91-9320699167
Follow the author on Facebook

Physiotherapy or Physical Therapy or PT, is a conservative science of the treatment and management after the clinical examination, assessment and diagnosis of the diseases for restoration of the neuro-musculo-skeletal and Cardio-pulmonary efficiencies, managing pain and certain integumentary disorders with the help of physical means like radiation, heat, cold, exercise, current, waves, manipulation, mobilization etc. Various organizations have defines the Physiotherapy in their own words. Few definitions of them are given below:
• => The APTA defines the physiotherapy as: “clinical applications in the restoration, maintenance, and promotion of optimal physical function.” 1
• => The Maharashtra OT PT Council defines the physiotherapy as: “a branch of medical science which includes examination, assessment, interpretation, physical diagnosis, planning and execution of treatment and advice to any person for the purpose of the preventing correcting, alleviating and limiting dysfunction, acute and chronic bodily malfunction including life saving measures via chest physiotherapy in the intensive care unites, curing physical disorders or disability promoting physical fitness, facilitating healing and pain relief and treatment of physical nd psychosomatic disorders through modulating physiological and physical response using physical agents, activities and devices including exercises, mobilization, manipulation, therapeutic ultrasound, electrical and thermal agents and electrotherapy for diagnosis, treatment and prevention.”2
Physiotherapists use the patient’s history and physical examination to make the diagnosis and establish a management plan and in necessity they incorporate the results of laboratory, imaging studies and Electrodiagnostic testing.
Physiotherapy is concerned with identifying and maximizing the quality of life and movement potential within the spheres of promotion, prevention, treatment or intervention, habilitation and rehabilitation which encompasses the physical, psychological, emotional, and social well being.
The experts performing the Physiotherapy/Physical therapy are known as the Physiotherapists or Physical Therapists (PT or Physio). They do the Batchelor degree course. After that they may do Post-Graduation in different fields and then the Doctoral. Few diploma courses are also run to produce the Physiotherapy Assistants / Technicians. Physiotherapy has various specialties like Neurology, Orthopaedics, Cardiopulmonary, Pediatrics, Gynecology and Obstetrics, Geriatrics etc.

History of Physiotherapy
The texts reveals that the physiotherapy was rooted in 460 B.C. when the physicians like Hippocrates and later Galenus who may be believed to have been the first practitioners of physical therapy used to advocate massage, manual therapy techniques and hydrotherapy to treat people.3
In the 18th century, after the development of orthopedics, machines like the Gymnasticon were developed for the treatment of gout and similar diseases by systematic exercise of the joints, similar to later developments in physical therapy.4
The earliest documented origin of the actual physiotherapy is found to be in Sweden. The Swedish word for physical therapist is “sjukgymnast” (sick-gymnast). Per Henrik Ling who is called he Father of Swedish Gymnastics founded the Royal Central Institute of Gymnastics (RCIG) in 1813 for massage, manipulation, and exercise.
The first use of the word physiotherapy is found in German Language as the word “Physiotherapie” in 1851 by a military physician Dr.Lorenz Gleich.5 Physiotherapists were given official registration by Sweden’s National Board of Health and Welfare in 1887 which was then followed by other countries.
The word “Physiotherapy” was coined by an English physician Dr.Edward Playter in the Montreal Medical Journal in 1894 after 43 years of the German term “Physiotherapie”. In his words- “The application of these natural remedies, the essentials of life, as above named, may be termed natural therapeutics. Or, if I may be permitted to coin from the Greek a new term, for I have never observed it in print, a term more in accordance with medical nomenclature than the word hygienic treatment commonly used, I would suggest the term, Physiotherapy”.6 In the same year four nurses Lucy Marianne Robinson, Rosalind Paget, Elizabeth Anne Manley and Margaret Dora Palmerin in Great Britain formed the Chartered Society of Physiotherapy.7
The first documented professional institution for Physiotherapy training was School of Physiotherapy at the University of Otago in New Zealand which run an entry-level program in physiotherapy.8 After this the next year in United States’ 1914 Reed College in Portland, Oregon, graduated  reconstruction aides.”9
The establishment of the modern physical therapy is thought to be in Britain towards the end of the 19th century. The American orthopedic surgeons started treating the disable children and started employing women trained in physical education, massage, and remedial exercise. It was promoted further during the Polio outbreak of 1916 and during the First World War when the women were working with the injured soldiers.
The first physical therapy research was published in the United States in March 1921 in “The PT Review.” In the same year, Mary McMillan organized the physiotherapy association named the American Women’s Physical Therapeutic Association which is currently known as the American Physical Therapy Association (APTA).
Primarily in the 1940s the treatment consisted of exercise, massage, and traction but later in the early 1950s the Manipulative procedures to the spine and extremity joints began to be practiced especially in the British Commonwealth countries, in the early 1950s.10, 11
References:
1. http:/ / www. apta. org/ / AM/ Template. cfm?Section=&WebsiteKey=
2. Maharashtra Act No. II of 2004. Mharashtra Government Gazzet. 12 Jan 2994. Part 8:5-29
3. Wharton MA. Health Care Systems I; Slippery Rock University. 1991
4. American Physical Therapy Association. “Discovering Physical Therapy. What is physical therapy” (http://www.apta.org/AM/Template.cfm?Section=Consumers1&Template=/ CM/ HTMLDisplay. cfm&ContentID=39568). American Physical Therapy Association. Retrieved 2008-05-29.
5. Tertouw TJA. Letter to editor-the origin of the term “Physiotherapy”. Physiother Res Int. 2006; 11:56-57
6. Playter E. Physiotherapy First: Nature’s medicaments before drug remedies; particularly relating to hydrotherapy. Montreal Medical Journal. 1894;xxii:811-827
7. Chartered Society of Physiotherapy (n.d.). “History of the Chartered Society of Physiotherapy” (http:/ / www.csp. org. uk/ director/ about/thecsp/ history. cfm). Chartered Society of Physiotherapy. . Retrieved 2008-05-29
8. Knox, Bruce (2007-01-29). “History of the School of Physiotherapy” (http:/ / web. archive. org/ web/20071224020426/ http:/ / physio.otago. ac. nz/ about/history. asp). School of Physiotherapy Centre for Physiotherapy Research. University of Otago. Archived from the original (http:/ / physio. otago. ac. nz/ about/ history.asp) on 2007-12-24. . Retrieved 2008-05-29.
9. Reed College (n.d.). “Mission and History” (http:/ / www.reed. edu/ about_reed/ history. html). About Reed. Reed College. . Retrieved 2008-05-29.
10. McKenzie, R A (1998). The cervical and thoracic spine: mechanical diagnosis and therapy. New Zealand: Spinal Publications Ltd..pp. 16–20. ISBN 978-0959774672.
11. McKenzie, R (2002). “Patient Heal Thyself”. Worldwide Spine & Rehabilitation 2 (1): 16–20.


Author: Dr. Krishna N. Sharma (PT)
Email: dr.krisharma@gmail.com
Cont: +91-9320699167
Follow the author on Facebook

Friday, November 4, 2011

ज्यादा चबाएं- वज़न घटाएं


Author: Dr. Krishna N. Sharma (PT)
Email: dr.krisharma@gmail.com
Cont: +91-9320699167
Follow the author on Facebook

बचिए ब्लैकबेरी थम्ब सिंड्रोम से


Author: Dr. Krishna N. Sharma (PT)
Email: dr.krisharma@gmail.com
Cont: +91-9320699167
Follow the author on Facebook

संभव है गलत पोश्चर की बिमारियों से छुटकारा


Author: Dr. Krishna N. Sharma (PT)
Email: dr.krisharma@gmail.com
Cont: +91-9320699167

सेलफोन एल्बो के शिकार हो रहे युवा


Author: Dr. Krishna N. Sharma (PT)
Email: dr.krisharma@gmail.com
Cont: +91-9320699167

मोबाईल ने बढाया हाथों का दर्द


मोबाईल जनित समस्या: सेलफोन एल्बो



Role of Physiotherapy in Post-Partum Condition


Author: Dr. Krishna N. Sharma (PT)
Email: dr.krisharma@gmail.com
Cont: +91-9320699167

ज्यादा चबाएं- वज़न घटाएं


ज्यादा चबाएं- वज़न घटाएं
लेख - डॉ. कृष्ण एन. शर्मा

      सुनने  में यह भले अजीब लग रहा हो कि खाने को अधिक बार चबा कर खाने से वज़न कम हो सकता है, पर यह सच है. यूं तो हम पहले से ही बुजुर्गों से यह सुनते आयें हैं की मुंह में जितने दांत है खाने को कम से कम उतनी बार अर्थात 32 बार चबाने चाहिए जिससे हमारा पाचन सही रहे, पर अब एक शोध ने भी इस कथन पर मुहर लगा दी है. बल्कि यह तो एक कदम और आगे निकला. चीन के हर्विन मेडिकल यूनिवर्सिटी में किये गए इस शोध में यह बात सामने आई की यदि हम खाने को 40 बार चबाएं, तो यह न केवल हमारे पाचन तंत्र को दुरुस्त रखेगा, बल्कि वज़न कम करने में भी हमारी मदद करेगा. 


     सामान्यतः हम खाना खाते समय हर एक निवाले को लगभग 8 से 15 बार चबाते हैं. इसका मतलब यह हुआ की हमें खाने को चबाने में लगभग 3 से 5 गुना अधिक समय देना पड़ेगा. इस शोध के दौरान शोधकर्ताओं ने 30 पुरुषों पर दो टेस्ट किये. पहले टेस्ट में उन सभी प्रतिभागियों को बिना कोई निर्देश दिए हुए किवल सामान्य रूप से नाश्ता करने के लिए कहा गया. बाद में उन्होंने पाया की यूँ तो सभी प्रतिभागियों ने भोजन को लगभग सामान दर से चबाया, मगर मोटे लोगों ने भोजन को अन्य लोगों की अपेक्षा जल्दी निगला. दूसरे टेस्ट में सभी प्रतिभागियों को यह निर्देश दिया गया की वह खाने के हर एक निवाले को 40 बार चबाएं. उनके खाने के बाद शोधकर्ताओं ने यह पाया की सभी प्रतिभागियों ने लगभग 12 प्रतिशत कैलोरी कम ली, अर्थात उनका पेट कम खाने में ही भर गया. अगर खाने के दौरान यह 12 प्रतिशत कैलोरी लगातार 1 वर्ष तक बचायी जाये तो एक साल में लगभग 25 पाउंड वज़न कम किया जा सकता है. इसका कारण जानने के लिए जब शोधकर्ताओं ने जांच की तो यह पाया की उन सभी प्रतिभागियों के रक्त में भूख लगने के लिए जिम्मेदार घ्रेलिन होर्मोन पहले टेस्ट की अपेक्षा कम मात्रा में उपस्थित था. 


     इसी प्रकार अमेरिकन जर्नल ऑफ क्लिनिकल न्यूट्रीशन में भी कुछ इसी प्रकार का एक शोधपत्र प्रकाशित हुआ. इस शोधपत्र के अनुसार किंग्स्टन स्थित यूनिवर्सिटी ऑफ रहोड आइलैंड में शोधकर्ताओं की एक टीम ने 30 महिलाओं को दो अलग-अलग दिन एक जैसा खाना खाने को दिया. पहले दिन शोधकर्ताओं ने उन्हें खाने को जल्दबाजी में खाने को कहा तथा यह निर्देश दिया की वह 2 निवालों के बीच में खाली वक्त न दें. दूसरे दिन उन्हें फिर वही खाना दिया गया तथा निर्देश दिए गए की वह छोटे-छोटे निवाले लें, हर एक निवाला लेने के बाद चम्मच को प्लेट में रखें तथा भोजन को 20 से 30 बार चबाएं. अंत में शोधकर्ताओं ने पाए की दूसरे दिन महिलाओं ने लगभग 70 कैलोरियाँ कम ली तथा उन्होंने कहा कि पिछले दिन के मुकाबले उनका पेट अधिक भरा हुआ तथा तृप्त महसूस हुआ.


     दरअसल खाने को देर तक चबाने भोजन हमारे पेट में धीरे-धीरे तथा ज्यादा वक्त तक जाता है जिससे हमारे पेट में भूख लगने के लिए जिम्मेदार घ्रेलिन होर्मोन की मात्रा कम हो जाती है तथा हमारा शरीर कम भोजन के बाद ही पेट भर जाने का सन्देश देने लगता है. इसके अतिरिक्त हम भोजन के स्वाद, खुशबू तथा एहसास को अच्छी तरह से और अधिक देर तक महसूस करते हैं जिससे हम कम भोजन में ही तृप्त हो जाते हैं. कम भोजन में ही तृप्त हो जाने तथा पेट भर जाने से हमारे शरीर में कम कैलोरियाँ जाती हैं जो हमें वज़न कम करने में सहायता करती हैं. 


     तो आप आज से ही भोजन को अधिक चबाइए, वज़न घटाइए तथा अपने पाचन तंत्र को मज़बूत बनाइये.
     
लेख - डॉ. कृष्ण एन. शर्मा



Author: Dr. Krishna N. Sharma (PT)
Email: dr.krisharma@gmail.com
Cont: +91-9320699167