Articles on self care

How Addicts Build Their Self-Esteem in Recovery

Ms. Raisa Luther, Psychotherapist
Addicts suffer from low self-esteem.This low self-worth is due to the many losses they experience during their addiction - loss of health, relationships, losses in career and education, loss of opportunities and reputation. Moreover, alcoholics and addicts indulge in so many behaviors that make them feel guilt and shame. This further reinforces their sense of low self-worth.How alcoholics compensate for their low self-worthTo compensate for this low self-esteem, addicts tend to be grandiose and critical of others. They project that they are more successful than they may be, that they have big plans for huge projects. They also criticize others - family members, bosses, managements, government. They do this so that they bring others down to their own level and thus feel good.Building self-worth in addiction recoveryBuilding self-worth is one of the goals of addiction recovery. This is done in many ways.Initially, the alcoholic reacts with anger, resentments and criticism when he first encounters a therapist in a rehab. Slowly, when he begins to feel 'accepted' by the counselor and his peers (who are similar), he gets a little comfortable.During therapy, he is shown not only his shortcomings, but also the assets in his personality (everybody has some). Sobriety adds to healthy sense of selfAs time goes by, he feels good about himself. Now he realizes that he is able to sleep without chemicals, that he is enjoying the taste of food, that he is able to conduct normal, meaningful conversations with others without being under the influence, his self-worth begins to recover.Members of Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) celebrate their 'sober' birthdays. They believe that being clean and sober is their new life. As they continue to log years of sobriety, they experience a healthy sense of achievement. As part of the fellowships, they also help other still suffering addicts. Service and achievement of sober time helps in building their self-worth. As they continue to live sober lives, they are bound to be successful in other areas too. They are able to get and retain employment. They have rebuilt broken relationships. Others begin to trust them. They are helping in the community. They are now self-sufficient. All this contributes to rebuilding a healthy sense of self.

5 Effective Ways to Deal With Low Self Esteem

Dr. Rohit Garg, Psychiatrist
“Ups and downs in life are very important to keep us going because a straight line even in an E.C.G means we are not alive” - Ratan TataUps and downs are an embedded part of our lives, while on the way up we all feel a sense of high self-confidence and morale but as soon as our life starts going downhill our inner self-critic damages the self-esteem. Soon we start focusing on all the negative aspects of our life.Is there a way to boost our self-esteem in a short span of time? Yes, there is and all that it requires is a little effort on our part.1. Learning from mistakes and failures - Mistakes and failures in life make us learn things about people, life and most importantly our inner self. Failures build our character in a hard way and give us the opportunity to transform into someone better than who we are. Furthermore, failure simply means we are trying something new which very few people have the courage to do and as simply put by someone “I have not failed, I’ve just found 10,000 ways that won’t work.2. Appreciate yourself - At the end of your long day close your eyes for 2 minutes and think about the good things you did, It can be how you made someone laugh, sharing your lunch with a colleague, helping a poor person or being there for your friends and family when they need you. This exercise will give a unique value to each day of your help and the self- appreciation will instantly improve your mood.3. Doing the right thing - Whenever we have to take a decision whether small or big, deep inside in our conscience we know - what’s right and what's wrong. Focus on doing the right thing every day can be done by obeying the traffic rules, respecting women and being selfless in your relationships. By making correct decisions you let your soul free from all the negativity and guilt that sometimes wears us down.4. Don’t compare yourself to others - Each one of us has different lives and different challenges to face every day. Introspect upon yourself and find ways to improve yourself each day. If you have to compare, compare yourself from the person you were yesterday and try to become better today both in your professional and personal life. This practice will give you more satisfaction than comparing yourself to others.5. Be your best friend - Listen to your inner self and be honest towards yourself, be accountable for the actions you take. Talk to yourself and exert the negative thoughts and feeling occurring inside you. Self-introspection is the key to being your best friends and in making yourself a better person.Try these 5 steps out and see your life change for the better.

Home Care for Elderly

Dr. Shreedhar Archik, Orthopedist
Dr. Gandhi fell at home and broke his hip bone. Dr. Gandhi is 87-year-old, who practiced till he was 78 years old. He had no diabetes or blood pressure. His only problem was dementia, from which he was suffering since last 5 years. He hardly remembers anything and stays all alone with his 80-year-old wife. Dr. Gandhi has two married daughters.Dr. Gandhi underwent a replacement surgery of his hip bone successfully and suffered no complications. However, our physiotherapist could hardly get anything out of him. He used to be violent at times or simply refuse to co-operate. He used to stay awake most nights in spite of sedatives, and then sleep the whole day. His diet suffered. He was on a urinary catheter and a diaper. He was put on an air mattress since he refused to turn in bed and we were worried that he would end up having bed sores.The time came to discharge him from the hospital as there was nothing to be done from the medical team. Physiotherapy was advised by the doctors so that he could get out of bed and get going, however, sadly, he refused to co-operate with the doctors, mainly due to his poor mental health. Both his daughters started panicking as we started discussing with them about his discharge. Though from a well-off family, the daily bill of a good hospital started pinching them. How would they take care of their father at home? How would their frail mother manage him? They had their own families to look after and could not spend the entire day with him.This is where the new home care startups came to our help. These new startups provide almost entire hospital facilities at home. We arranged a hospital type of bed and an air mattress on rent. We arranged two ward boys to take care of him in two 12 hours shift. We arranged a MBBS doctor to visit him once a week to check on his parameters. The cost of all this was almost 50 % of his daily hospital bill.We lack nursing home facilities for such elderly patients who need to be discharged from the hospital but are not fit enough to go home. In foreign countries, these facilities are available (though very expensive). The new startups in India have managed to fill this gap very well.We see patients like Dr. Gandhi who have their kids in the USA and no one local to take care of them. For such elderly couples, any such institution that takes care of them and yet lets them live a quality life, is a god-send facility.These startups vary from region to region and your treating doctors would be happy to share their numbers with you.

Self Care Tips for Dark Circles

Dr. Charu Tyagi, Ophthalmologist
Dark circles under the eyes are dark blemishes around the eyes.Causes of dark circles are:-1. Hereditary: It means that it runs in the family.2. Allergies, eczema, asthma: It is associated with frequent rubbing of eyes3. Medications: Vasodilator drugs can make varicose blood vessels more prominent4. Anemia: Low hemoglobin or Iron means not enough oxygen, sometimes seen with pregnancy or menstruation5. Fatigue: Excessive stress, lack of sleep or late sleep timings.6. Age: Decreasing collagen and thinning skin makes under eyes look darker7. Increased pigmentation around the eyes found in dark people and Asian .Excessive Sun exposure leading to increased Melanin pigmentation.  When to see a doctor:- If discoloration and swelling appear under just one eye and seem to get worse over time, talk to your primary care doctor. If you want a more lasting solution than concealers and over-the-counter creams can provide, see your dermatologist for advice.Depending on what's causing the circles under your eyes, your doctor may recommend prescription creams or a combination of treatments to erase or reduce discoloration. Laser therapy or chemical peels can be helpful in some cases. Hollows that cause shadows can be smoothed with injectable fillers, and surgery can eliminate puffy lids.However, dark under-eye circles usually aren't a medical problem, and home remedies for dark circles under eyes may be all you need to help manage this condition.SELF CAREMild to moderate dark circles often respond well to simple and inexpensive treatments, such as:·  Cold. Try a cold compress, two chilled teaspoons or a bag of frozen peas wrapped in a soft cloth to temporarily reduce dilated and discolored under-eye blood vessels.· Extra pillows. Elevate your head with two or more pillows to prevent puffiness that develops when fluid pools in your lower eyelids.·  Extra sleep. Although short nights don't usually cause under-eye circles, a lack of sleep makes you paler and more hollow-eyed, so shadows and circles you already have become more obvious.

Safe Long Cut Is Better Than Risky Shortcuts in Diet Exercise Sex Etc Says Dr Vaibhav Lunkad

Dr. Vaibhav Lunkad, Sexologist
Safe Long cut is better than Risky Shortcuts in Diet Exercise Activities Friendship Sex etc says Dr Vaibhav LunkadIt is a normal psychology of "Hurry Worry Curry" in all things from childhood which "Causes Casualties which you have to keep Correcting" whole life. Isn't it true that we have to "repeat revise re-do restrain remind relocate" so many things because of not doing it Fully Unhurtingly Care-fully Knowingly the first time itself.It's so important to create HI-story by understanding that H is honesty and I is integrity which if together in anything they can create a story of HI-STORY.So now that you have readied your mind to create history in Diet Exercise Activities Friendships Sex(D.E.A.F.S.) etc and usually people turn deaf when advised let's change for the better by 180 by taking a SAFE LONG CUT THAN RISKY SHORTCUTS.SAFE LONG CUT means doing a thing steadily with enjoyment and "without getting bored or tired" as the process or journey should be enjoyed and not the end or start.So sex or diet or any activity for that matter like having a cup of tea or sex WHICH should be done slowly steadily enjoying every small bit of the process as that creates satiety and a satisfaction or you are prone to become  A FOODIE OR HAVE AN EXTRAMARITAL AFFAIR which is dangerous as they are RISKY SHORTCUTS.RISKY SHORTCUTS can give fun BUT AT A HIGH RISK RISKY SHORTCUTS can give satisfaction BUT AT A HIGH RISK RISKY SHORTCUTS can give friendship BUT AT A HIGH RISK RISKY SHORTCUTS can give "ALL" BUT AT A HIGH RISK After seeing the History of happy successful people it is important to remember that NO RISKY SHORTCUTS but only SAFE LONG-CUTS are the best techniques for being an ACHIEVER in diet exercise activities friendship sex etc.Yet if you differ or even like please respond to me on vaibhavlunkad@yahoo.com 

5 Important Nutrition Choices to Prevent Hair Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Just like your skin, the condition of your hair also shows the status of your internal health.The cells that make up each strand of hair require a regular supply of key nutrients. Here is a list.Importance of proteinThe most important component of each hair strand.If you are not consuming enough protein, you can face hair problems like hair loss,thinning of hair etc.For lustrous and healthy hair, opt for good sources of protein like egg , fish,chicken , milk and milk products, legumes and nuts.IronIt is one of the most important mineral for hair. Too little iron in your diet is a major cause for hair lossWhen iron levels (serum ferritin) fall below a certain point, you may experience anaemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in sheddingVegetarians can raise their iron stores by including lentils,spinach and other leafy green vegetables such as broccoli, kale and salad greensNon vegetarians can include chicken, fish and egg in their dietOmega 3 fatty acidsThese are essential fats which you need to get from external sourcesOmega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydratedEat fish, seeds like pumpkin, nuts and avocadoZincZinc Deficiency leads to changes in the protein structure of hair follicles leading to weakening of their structural integrity. This means new hair will fall off much more quickly than their normal paceTo avoid hair loss or greying of hair, include seeds, nuts, eggs and soy productsVitamin CVitamin C aids the absorption of iron so food items high in vitamin C are good to eat in conjunction with iron-rich foodsThe best sources of vitamin C are oranges, kiwis, guavas, strawberries, broccoli, papayas and sweet potatoes

Care and Management of Geriatric Patients

Dr. Yogesh Rao, Dentist
Introduction- Aging is a natural process. Old age should be regarded as a normal, inevitable biological phenomenon. As a result of the advances made in medicine and public health measures in the last half of the 20th century, there is a substantial increase in the life span of man. Elders above 65 years (old age) have health problems as a result of aging process, which calls for special consideration.In India, with its population of over one billion people, people older than 60 years constitute 7.6% of the total population, which amounts to 76 million. Incidence of oral cancer, which is an old age disease, is highest in India.A LINK TO SYSTEMIC HEALTHThe exploding geriatric population, coupled with recent discoveries surrounding links between oral health and systemic health, make it increasingly important for the dental community to be prepared to treat geriatric patients in the dental office or where they live. Ongoing research suggests that periodontal bacteria entering the bloodstream may be linked to conditions such as respiratory disease, diabetes, heart disease, increased risk of stroke, and osteoporosis. Studies further suggest that periodontal bacteria can pose a threat to people whose health is already compromised by these conditions.3 In light of this growing body of research, comprehensive dental care becomes increasingly important to help improve our geriatric patients’ quality of life and outlook.ENCOURAGING SENIOR VISITS AND PREVENTIVE CAREA natural part of aging can be dramatically diminished pain perception, which can easily mask the need for professional dental care. Additionally, many individuals accept oral problems and tooth loss as inevitable results of aging, making dental visits unimportant to them. These patients may not understand that regular dental appointments become increasingly important as they age or that professional care can positively impact their quality of life and attitude. Given this, the entire dental team needs to encourage older patients to maintain daily oral hygiene as well as regular dental visits.With patients who wear complete or partial dentures it is just as important to stress proper care and maintenance procedures as it is to encourage follow-up appointments. One report showed that only 19% of denture wearers remember their dental professionals’ instructions regarding regular checkups. In particular, it is advisable to stress oral re-evaluations for denture patients when considering bisphosphonate therapy. By remembering to emphasize these details to your elderly patients and explain why it is important they follow your advice, you can help make check-ups routine and not just a painful emergency.  STRATEGIES FOR SUCCESSDental care for seniors has always posed unique challenges. It requires understanding and sensitivity to the medical, psychological, social, and financial status of elderly patients. When providing care to aging patients with physical and sensory limitations, the entire dental team needs to ensure that patients feel welcomed and comfortable. Be sure that written information such as health history forms, business cards, brochures, appointment cards, and postcards are available in large-printArrange furniture to accommodate wheelchairs and walkers, and to reduce or eliminate barriers. Be sure to offer supportive armchairs (that are not too deep or too low) in easy-to-access areas of the reception room. For wheelchair transfers, always position the seat of the dental chair at the same height as the patient’s wheelchair..BEFORE THE EXAMDental providers will find more success when they communicate clearly, respectfully, and reassuringly with elderly patients. Speak slowly and directly to the patient. Knowledge of the patient’s medical and dental history aids the practitioner in planning and providing safe, personalized, appropriate, and comfortable treatment. An accurate health history is more than a legal necessity..ENCOURAGING CAREGIVER INVOLVEMENTGeriatric patients may have difficulty performing routine oral hygiene procedures due to physical limitations and/or memory problems, making the instruction and coordination of home care particularly important. Because of the possibility of actively declining skills. Demonstrate the use of power brushes and interdental aids and, most importantly, have the caregiver don gloves and participate. Dental professionals need to make sure patient and caregiver completely understand the oral care they will be practicing at home.CONCLUSIONGeriatric healthcare is complex. The medical team’s goals include maximizing each person’s function, health, independence, and quality of life. Ideally, every geriatric team should include a dentist and/or dental hygienist to promote optimal quality of life through proper oral care. Poor dental health does not have to be an inevitable consequence for America’s aging population. By keeping abreast of the complex issues that impact geriatric dental care and offering treatment that takes into consideration the physical, mental, and social status of older adults, dental healthcare providers can enhance their older patients’ health, thus enabling them to enjoy healthier, longer lives with improved comfort, outlook, and quality of life.

Self Medication Is Self Destruction!

Mrs. Anju Chandna, Yoga and Naturopathy
All the knowledge that ever existed in this world, past or present is now available on the click of a mouse on a platform that has become unanimous with knowledge and information: Google.We search Google for everything. Let’s accept it. What to eat, what to wear, where to buy it, where not to buy it, what is what, about things we always wanted to know, about questions we always wanted to ask our parents about but were too hesitant to ask, about the weather, about the earth and the sky and the universe and the human body and all its ailments and how we fit into their descriptions. The internet has thrown open a completely new world of knowledge for us. The benefits of this explosion of knowledge are many. For starters, everyone has become knowledgeable.Knowledgeable, Yes!  Wise? No.Does ‘googling’ to find solutions for all our problems give us the wisdom to decide where to draw the line? The problem starts when we start taking matters into our own hands about subjects we have no reliable knowledge about, especially in areas relating to our health. I read a funny placard on a doctor’s desk the other day 'Consultation Fee Rs 1000/-' and Rs 1500/- with Patient Inputs from Google! (No offense to Google, please!)I run a clinic where patients come with respiratory problems. During the course of our interaction with them I discovered to my horror that they take medicines like inhalers and anti-allergens quite recklessly all by ‘surfing the net’ as they call it. This is called ‘Self medication’, a term that can have many adverse and lasting effects on your body and overall health. The most terrifying part is that these patients don’t even realize that medicine is a foreign particle in the body and leaves a certain side effect if not taken under supervision.I am appalled by ‘educated’ mothers saying that “I don’t give any medicine to my child, just an inhaler every once in a while.....”. Inhalers are medicines too to begin with. Giving them to your child is harmful enough and giving it without the supervision of a qualified doctor...? What can I say?Taking a quick-fix antibiotic for a minor allergy like seasonal cold is like jumping into a shallow pond to swim cross it while all you needed to do was to wade through it. The point I’m trying to make here is that sometimes chronic ailments need seemingly simple solutions to fix them.As far as allergies are concerned, any amount of medication is not going to ‘cure’ it. Then why subject your body to a two-way distress, one the ailment itself which is causing the trouble and two the distress caused to it by reckless medication. Allergies respond very well to natural herbal remedies, even simple home remedies work wonders for them. So go natural with allergies as far as possible. One simple solution that can help you without any medication at all for all your respiratory problems is salt therapy. Salt therapy is a 100% natural treatment for respiratory and skin allergies.  Next time before you reach out for that inhaler give nature a chance to cleanse your lungs with salt.

9 Ways to Take Care of Your Eyes

Dr. Charu Tyagi, Ophthalmologist
There is a huge population of people in India who are suffering from severe Visual loss.While not all eye diseases can be prevented, there are simple steps that everyone can take to help their eyes remain healthy now and reduce their chances of vision loss in the future.1. WEAR SUNGLASSESUV blocking Sunglasses delay the development of cataracts, since direct sunlight hastens their formation. Sunglasses prevent retinal damage; they also protect the delicate eyelid skin to prevent both wrinkles and skin cancer around the eye, and both cancerous and non-cancerous growths on the eye. Check for 100 percent UV protection: Make sure your sunglasses block 100 percent of UV-A rays and UV-B rays.2. RIGHT FOODVitamin deficiency can impair retinal function. The belief that eating carrots improves vision has some truth, but a variety of vegetables, especially leafy green ones, should be an important part of your diet. Researchers have found people on diets with higher levels of vitamins C and E, zinc, lutein, zeaxanthin, omega-3 fatty acids DHA and EPA are less likely to develop early and advanced AMD.3. QUIT SMOKINGTobacco smoking is directly linked to many adverse health effects, including age related macular degeneration ( ARMD). Studies show that current smokers and ex-smokers are more likely to develop AMD than people who have never smoked. Smokers are also at increased risk for developing cataracts.4. BASELINE EYE EXAMINATIONAdults with no signs or risk factors for eye disease should get a baseline eye examination done at 40 — the time when early signs of disease and changes in vision may start to occur. Based on the results of the initial screening, an ophthalmologist will prescribe the necessary intervals for follow-up exams. Anyone with symptoms or a family history of eye disease, diabetes  or high blood pressure should see an ophthalmologist to determine how frequently your eyes should be examined.5. EYE PROTECTIONIt is important to wear proper eye protection to prevent eye injuries during sports such as hockey and cricket and home projects such as home repairs, gardening, and cleaning. For most repair projects and activities around the home, standard approved protective eye wear will be sufficient. Sports eye protection should meet the specific requirements of that sport; these requirements are usually established and certified by the sport's governing body .6. KNOW YOUR FAMILY HISTORYMany eye diseases cluster in families, so you should know your family's history of eye disease because you may be at increased risk, retinitis pigmentosa,high myopia with degeneration,.. Age-related eye diseases, including cataracts, diabetic retinopathy, glaucoma and age related macular degeneration ( ARMD)are expected to dramatically increase in coming decade.7. EYE STRAINBe aware of eye strain.If you have eye strain working on computers or doing close work, you can follow the 20-20-20 rule: Look up from your work every 20 minutes at an object 20 feet away for twenty seconds. If eye fatigue persists, it can be a sign of several different conditions, such as dry eye, presbyopia, or spectacles with lenses that are not properly centered. See an Eye Doctor. to determine why you are having eye fatigue and to receive proper treatment. 8. EARLY INTERVENTIONMost serious eye conditions, such as glaucoma and AMD, are more easily and successfully treated if diagnosed and treated early. Left untreated, these diseases can cause serious vision loss and blindness. Early intervention now will prevent vision loss later.9. KNOW YOUR DOCTORWhen you go to get your eyes checked, there are a variety of eye care providers you might see. Ophthalmologists, optometrists and opticians all play an important role in providing eye care services to consumers. However, each has a different level of training and expertise. Make sure you are seeing the right provider for your condition or treatment. Ophthalmologist are highly trained professionals who can help you,from prescribing glasses and contact lenses to complex and delicate eye surgery.

Are You Desperate for Glowing Skin? Try These Natural Ways…

Dr. Varsha Padhye, Homeopath
Gone are the days when men did not worry about their skin texture. Skincare was sole responsibility and cause of stress for teenage girls and women. But now in 21st century, the scenario has changed. Instead of building muscle mass [by exercising], gaining a rough and tough body, many young males are concerned about the glow and texture of their facial skin. They now join hands with their fairer counterpart. You have the lists of beauty products, toiletries, saloon calls, facial packs, massages and the lists are endless. What I think is instead of putting healthy things through gastrointestinal tract; we are applying more pastes and layers of oils on our outer part of the body, to get it washed easily. We are least bothered about efficacy and scientific nature of beauty products. We are more attracted towards the outward marketing of all these creams and pastes. I can’t blame the customer. The advertisements are so magnetic, that even middle-class and lower middle-class population never minds spending on these products rather than buying healthy food for them.As a homoeopathic physician, I do get many patients of skin diseases. Many times I get a pressing demand from my patients, "Doctor sab, kuchh bhi kar lo magar aap jaisa skin colour aur complexion karke dedo muze." They can hardly digest my experience of depending on healthy lifestyle and no applications for skin. Healthy food habits and good water intake does make wonders in the skin department.Few tips for healthy skin….Eat less oily food. Stay away from too spicy food.Eat lot of green leafy vegetables like coriander, spinach, amaranth, fenugreek and mint.Eat good amount of raw salads with less seasoning, like cucumber, radish, carrot, tomato etc.Eat all seasonal vegetables. Don’t overcook your veggies to retain the nutrients in them.Eat good amount of seasonal fruits, instead of fruit juices.Milk and milk products like yogurt, butter milk, butter and ghee are good for skin. You get natural moisturizers from its fat content. Same is true for coconut. Instead of relying on external applications made of coconut, use coconut in your food, in raw form.Nuts and dry fruits have many essential fatty acids and nutrients. So consume them even if they are bit costly. Compared to the amount of money we spend on beauty products, these come cheap.Fish is good for health of skin and hair. Try it if you are non vegetarianWash your face with good quality soap, non medicinal, at least twice a day.Last but not least and most important tip, drink at least two to three liters of water daily. It helps in maintaining good skin texture.Good luck with your skin.