Technology is the most necessary evil of our times and one such necessity currently is that of earphones/headphones. While taking early morning walk, crossing the street, boarding a metro, traveling in a bus or just a call in the office, throughout the day we encounter several people listening to music or talking through earphones. However, by letting earphones plugged in too much, one might not be disturbing the people around, but are certainly harming themselves enough without taking note of it.

The point is that the sound coming from those earphones hits close to our eardrums, and in the gravest situations, can also lead to permanent damage of the eardrum. And that’s not all!

NIHL: It is not only about the volume that we expose our ears to through those earphones but also the duration that can lead to noise-induced hearing loss (NIHL).

Hearing Loss: As mentioned above, loud music or long exposure tends to make the hair cells bend down too much and severely, the extent of which can lead to temporary or permanent hearing loss.

Tinnitus: The damaged hair cells in cochlea can result in a ringing, buzzing, or roaring noise in the ear or the head. This consequential electrical noise is called tinnitus.

Hyperacusis: More than 50% of the people who suffer from tinnitus are prone to develop high sensitivity to normal environmental sounds too. This condition is referred to as Hyperacusis.

Dizziness: Many times, the increased pressure in the ear canal due to loud noise can also result in dizziness.

Ear Infections: Since the earphones are directly placed into the ear canal, they block the passage of air which enhances the chances of infections in the ear. The regular and long-term use of earphones also increases the growth of bacteria. These bacteria stay on the earphones and on more usage infect the ear. When the earphones are shared, the same bacteria from one person’s ear transfer to the other person, exposing the person also to serious ear infections.

Excessive Ear Wax: Using the earphones for a long time also develops excessive ear wax which further accelerates the chances of tinnitus, hearing difficulty, earache, and frequent ear infections.

Pain in the Ears: Long-term usage of earphones as well as using earphones that poorly fit can induce pain that can often extend to the inner ear as well, leading to soreness in the vicinity of the ear i.e. from the jaws to the top of the head.

Effect on the Brain: The electromagnetic waves that the headphones generate result in problems for the brain as well in the long term. High decibel noise levels withdraw insulation from nerve fibers that carry signals from the ear to the brain. Ear infections can also affect the brain.

The heel is the largest bone in our foot. Every mile we walk puts 60 tons of stress on each foot. Our feet can handle a heavy load, but too much stress pushes them over their limits. When we pound our feet on hard surfaces playing sports or wear shoes that irritate sensitive tissues, we may develop heel pain, the most common problem affecting the foot and ankle.

If it hurts under the heel, then it could be due to Plantar Fasciitis. Doing too much running or jumping can inflame the tissue band (fascia) connecting the heel bone to the base of the toes. The pain is centered under the heel and may be mild at first but flares up when after resting overnight. Strengthening and stretching exercise programs, including stretching the Achilles tendon, can significantly reduce pain and improve walking in people with plantar fasciitis. Here are six exercises that may be done without experiencing pain during this exercise.

1. Plantar Fascia Massage: Apply enough pressure to feel a gentle stretch, but not pain. Sit in a chair or stand with one foot resting on a small ball or frozen water bottle. A frozen water bottle is useful as the ice helps reduce inflammation. Gently roll the ball or water bottle forward and backward under the foot. Start at just below the ball of the foot and end just before the heel. Roll the ball or bottle back and forth slowly 10 times for each foot. Do two sets per foot.Do this exercise once daily.

2. Heel Raise: This exercise should be done slowly and with controlled movements. Make sure to maintain balance and hold on to a railing or other support if needed. Stand with the balls of the feet at the edge of a bottom step. With the heels hanging off the edge, slowly and gently lower the heels just below the edge of the step. Feel a stretch in the calf muscle. Slowly rise onto the balls of the feet. Repeat this 10 times, then rest. Complete two sets of this exercise. Do this exercise once daily.

3. Floor Sitting Ankle Inversion With Resistance: This exercise requires an elastic exercise band. Sit upright on the floor with legs straight out in front. Make sure to avoid any hip movement while doing this exercise. Place left leg over the right leg with a resistance band secured around the upper foot and looped around the bottom of lower foot. Hold the end of the band in the hand. Slowly move the upper foot (the one with the resistance band around it) away from the lower foot. To do this, rotate the ankle inward and slowly return it to the starting position. Repeat 10 times and complete two sets per foot. Do this exercise once daily.

4. Seated Toe Towel Scrunches: Keep the whole foot on the ground and that only the toes do the work of this exercise. Sit upright in a chair with one foot resting on a towel and spread the toes. Curl the toes to scrunch and draw the towel inwards 10 times. Do two sets per foot.

5. Seated Plantar Fascia Stretch:  Complete this stretch in a slow and controlled manner. Sit in a chair and cross one leg over the other knee, in a manner the ankle is on top of the other leg. With one hand holding the ankle and the other holding the toes, gently pull toes backward until a stretch is felt on the bottom of the foot. Hold this position for 20 seconds and repeat three times for both feet.

6. Wall-Facing Calf Stretch: Stand upright facing a wall at arm’s length and place the hands flat on the wall. Keeping both feet flat on the floor, extend one leg straight backward, bending the front leg until a stretch is felt in the calf of the back leg. Hold for 20 seconds and repeat three times for both legs.

A common concern about vegetarian and vegan diets is that they might lack sufficient protein. Protein is a must-have micronutrient that must be included in our diet as it aids in building, repairing, oxygenating, energizing muscles, bones, cartilage and skin. We can get protein not only from animals, the right plant-based foods prove to be fantastic sources of protein as well.

Those that follow vegan or vegetarian diet should include high-protein foods in their meal plan to stay healthy. And higher-protein diets can promote muscle strength, satiety and weight loss. Here are the 7 best protein sources for vegetarians. These are not only rich in protein but also in other essential vitamins and minerals.

Lentils are nutritional powerhouses. They are rich in protein and contain good amounts of other nutrients. They may also help reduce the risk of various diseases. They also contain carbs and fibre. The fibre content in lentils is beneficial for good bacteria in the colon and hence promotes a healthy gut. These are the highly inexpensive, high-protein foods that serve as a wholesome meal for any vegetarian household.

Chickpeas or chana,  Kidney, black, pinto and most other varieties of beans have a high protein content. Both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml). They are often included in keto diets. They are also rich in complex carbs, fibre, iron, folate, phosphorus, potassium, and manganese. These nutrients can help reduce weight and decrease cholesterol, blood sugar levels, and blood pressure.

Green peas have a protein content that is slightly more than a cup of milk. They are also rich in fibre, vitamins A, B, C, K, folate, and thiamine. They are also a good source of manganese, iron, magnesium, phosphorus, zinc and copper.

Cottage cheese/paneer is commonly used to prepare curries, salad, sandwiches and more. 1 cup of paneer contains 25 grams of protein. Undoubtedly, this high-protein, high-calcium food must be included in our diet to ensure your body’s protein intake is on track. It also boosts bone health and immunity. It is a good source of protein and other essential nutrients like healthy fats and vitamin B12 too.

Tofu originates from soybeans, a complete source of protein. It is not only an excellent source of protein, tofu also has 9 essential amino acids. This is a great plant-based alternative to meat-based protein meals. It is high-fibre and also rich in calcium, iron, zinc, copper, manganese; and easily absorbs all flavours when cooked with other ingredients.

Oats are one of the most popular sources of protein and fibre. They are a storehouse of magnesium, zinc, phosphorus and folate. They have a higher-quality protein than popular grains like rice and wheat.

Eyesight - one of the most important senses, 80 per cent of what we perceive comes through our sense of sight. This is why it is important that we take all possible measures to protect our eyes. Yoga asnaas help to protect and improve our eye health. With benefits ranging from better vision to increased concentration and spiritual insight, yoga for the eyes will help protect our vision from the stresses of light, tension, and other environmental conditions - keeping them refreshed and bright. 

Yoga exercises for the eyes regulates pressure and enhances the functioning of the optic nerves. Even exercises as simple as rapid blinking of the eyes can bring back the twinkle in our eyes, warding off all dreariness caused due to long hours of exposure to electronic devices and make them healthier and stronger. Here we have some list of simple exercises to enhance the sight.

Sit quietly with eyes closed and take some deep breaths to relax. Rub the palms vigorously until they become warm and place the palms over the eye lids. Feel the warmth of the palms being transferred from onto the eyes and eye muscles relaxing. Stay in this position until the heat from the hands has been completely absorbed by the eyes. Repeat the process at least three times.

Sit comfortably with open eyes. Blink for 10 times very quickly. Close the eyes and relax for 20 seconds. Concentrate on the breath. Repeat this about 5 times.

Sit comfortably with spine straight, keep hands on the lap and rotate eyes in clockwise and anti-clockwise direction 5-10 minutes on each side without moving the head. 

Stand straight in a flat floor or over a yoga mat. Look up at the ceiling then shift the gaze to the floor and then look up again. Do it 10 times without blinking. Afterwards close the eyes and gently press them with the palms.

Sit in a cross legged position with eyes and ears closed by lightly pressing the thumbs on them. Place the index fingers in between the eyebrows, ring and little fingers at the base of nostrils. Focus the attention in the centre of the eyebrows. Take a deep breath through the nose, the mouth should be closed hold the breath for 2-3 seconds then slowly exhale through the nose while producing a humming sound. Repeat 5 times.

Relax and look up and rotate the eyes in clockwise direction. Do slow, make sure to reach all the corners try to visualize a flying ball circling around the face. Do this for one minute and change to anti-clockwise direction.

Smoking—cigarettes, cigars, pipes, marijuana, and even electronic cigarettes, or e-cigarettes—can have a harmful effect on our entire body, but especially on the respiratory system. This includes our airways, lungs, certain blood vessels, and the muscles that power our lungs.

Smoking also exacerbates (worsens) other lung disorders, such as asthma, a condition in which the lungs swell and the airways narrow, making the flow of air in and out of the body difficult. Cigarette smoke, for example, contains 7,000 different chemicals, some of them toxic, which bombard our lungs and bloodstream with every puff. When one smokes:

Symptoms of lung disease can vary by person and by the type of disease they have. But some general signs of lung disease include:

While smoking can harm nearly every organ in our body, it delivers a direct and toxic hit to our lungs. Smoking dramatically increases the risk of a variety of lung diseases, including lung cancer and COPD. So, for those who smoke, the best way to stop further lung damage—and to even reverse some of the harm smoking has caused to the lungs and other parts of the body—is to quit now.

A pair of high heels is a common fashion accessory for many women, but studies have revealed that wearing high heels can take a serious toll on our feet. High-heeled shoes can cause a plethora of foot problems while impairing stability and increasing the risk of injury. Leg, back, and foot pain are among some of the more common complaints. Long-term use can even cause structural changes in the foot itself, leading to bunions, hammertoe, and other conditions that may require surgical correction.

In addition to injury, high heels place excessive stress on the back and lower extremities that can profoundly affect posture, gait, and balance. The effect on our posture is amplified the higher the heels get. Even among experienced wearers, extra-high stilettos will force the body to lower the center of gravity at the hips, causing an unnatural curvature in the lower back. If wearing extra-high stilettos, women will often have a lumbered, giraffe-like gait, particularly if their backs, knees, and calves don't the strength to compensate for the imbalance.

How heels affect different parts of our body

Spine – Walking in high heels causes our spine to sway unnaturally, and stresses our lumbar erector spine muscle, leading to a sore lower back.

Knee – Heels put extra weight on the inner side of the knees and knee joints, leading to the risk of twisting injuries to the knees.

Feet – Heels cause our body mass to be shifted onto the balls of our feet.  Apart from bunions, blisters and calluses, this uneven weight distribution can cause pinched nerves, swollen joints and Achilles tendonitis.

Toes - By wearing high heels, our toes will be forced into the toe box of the shoe by the sheer force of gravity. In case the toe box in narrow, the toes will be pressed together, causing the inner and outer toes into, an abnormal fixed position known as hammertoe. Even if the toe box is wider, the pressure against the toes and skin can lead to unsightly corns, calluses, and blisters

Varicose veins – Heels force our ankles to bend forward, restricting blood circulation in the lower limbs and leading to varicose veins. This may result in ruptured veins, and a swollen and painful sensation in the legs.

Calves – Long-term walking in heels shortens the muscles and tendons in the calves, leading to stiffness, reduced range of motion, and a higher risk of strains, sprains and lower-body injury.

How to Wear Heels Safely

•    Reserve high heels for special occasions.
•    Carry heels in the bag and put them on arrival at office or the venue
•    During the day, take them off occasionally to stretch and relax.
•    At all other times, wear flats with insole supports or heels no higher than 1½ inches.

Need more advice or treatment? Many health care experts at antarnaad are always here to help you out. Antarnaad is a growing network of experienced physiotherapists, dietitians and nutritionists, fitness trainers and Yoga experts providing treatment for all the conditions. For more information visit our website www.antarnaad.net or call our Consultant: Mb: 9899700187

Good nutrition plays a major role in helping us lead a healthy lifestyle. When combined with physical activity, the diet can help us reach and maintain a healthy weight and reduce our risk of chronic conditions such as diabetes or heart disease, and promote overall health and wellbeing.

Creating and maintaining healthy eating habits are not hard. Start incorporating small changes into daily habits, to make a big impact on eating patterns and create lasting, healthy eating habits. Try including at least six of the following eight goals into the diet by adding one new goal each week.

1. Make half of the plate fruits and vegetables: Choose red, orange, and dark-green vegetables along with other vegetables for meals. Add fruit to meals as part of main or side dishes or as dessert. More the colours in plate, more the vitamins, minerals, and fiber in the body to be healthy.

2. Make half grains into whole grains: Switch from a refined-grain food to a whole-grain food. For example, choose whole-wheat bread instead  of white bread. Look for things like: whole wheat, brown rice, oatmeal, rolled oats, etc.

3. Switch to fat-free or low-fat (1%) milk: Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories  and less saturated fat.

4. Choose a variety of lean protein foods: Protein foods group includes not only meat, poultry, and seafood, but also dry beans or peas, eggs,  nuts, and seeds.

5. Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. 

6. Drink water instead of sugary drinks: Drink water to cut back on unnecessary calories from sugary drinks. Soda, energy drinks, and sports drinks are a major source of added sugar and calories. To add flavour to your water, add a slice of lemon, lime, apple or fresh herbs like mint or basil.

7. Eat some seafood: Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat) instead of red meat.  

8. Cut back on solid fats: Eat fewer foods that contain solid fats. The major sources are cakes, cookies, and other desserts; pizza; processed and fatty meats and ice cream.

Stress, fear, anxiety – At some point, everyone experiences these feelings. From mild nerves to sheer panic, anxiety is a natural response to stressful situations. Anxiety about an exam result or nervousness about the first date or a job interview – we all would have lived through these moments. A little bit of fear is normal; in fact, just like salt in the food, it is needed so that we remain disciplined, focused, and dynamic.

Regular yoga practice can help people to stay calm and relaxed in daily life, and can also give the strength to face events as they come without getting restless. Yoga practice ideally includes the complete package of asanas (body postures), pranayamas (breathing techniques), meditation, and the ancient yoga philosophy, all of which has helped several anxiety patients recover and face life with new positivity and strength.

These yoga postures can help achieve a happy and healthy mind and body. Asanas help release tension and negativity from the system.

Ergonomics is helping to fit a job to the person. That job can be a task at work or at home. All we need to do is make little changes in the body posture, lifting techniques & working habits.

There are three keys to building an ergonomic body:

Here are some suggestions to help improve posture and ergonomics for daily tasks.

Incorporating ergonomics and lifestyle changes into the workplace and life can increase productivity, decrease fatigue and decrease muscle soreness. If the injury or pain keeps one from functioning and enjoying everyday life at work, home or during leisure activities do contact us.