Articles on toilet training

Parental Advice for Bed Wetting

Dr. Yogesh Kumar, Ayurveda
Bed wetting  is one of the prime concern of parents of growing children.When a child passes the urine in the bed without knowing is known as bed wetting.Children may experience bed wetting or Nocturnal Enuresis above the age of six to 12 years,it is completely a natural phenomenon yet many parents feel embarrassed about his and start to get angry at their kids.The child may not have any control on his or her urine pressure. In most kids bed wetting is a result of improper toilet training.Parental Advice for Bed WettingDo not get angry at the child or beat the child as this will only worse the situation.Do not start the treatment for this problem till the age of six years.Motivate the child to take active part in the treatment plan.Parents should reward their child on successful dry nights to boost the self confidence of their child.Parents can try out bed wetting alarms,which have shown some good results  in tackling this situation.Parents can try out the water therapy in which the fluids intake of the child is restricted two to three hours prior to sleep.Nasal drops for Nocturnal Enuresis have shown some results ,consult your Doctor for further advice on that.Teach your kid to empty the bladder before going to sleep.One can try another method in which child is woken at midnight to empty the bladder and gain in the morning.Teach the child to hold the Urine in the day time.Proper Toilet training should be given to the child and occasional lapse should be neglected.Proper counselling of both the kid and the parents should be done.The parents should try to eliminate the guilt factor.Note: Medical help should be taken if the problem persists after the age of twelve years or above tips have failed.

Are You Over Training?

Ms. Swati Kapoor, Dietitian/Nutritionist
Many people believe that if they exercise long enough and hard enough, they will see results fast. Whether, it is to lose weight or get six-pack abs, many of these people obsessed with quick results are not only exercising, but over-exercising. They push their bodies to extreme levels without enough time to let their muscles recover. The result is severe physical & mental exhaustion, along with related health issues. Bollywood actor John Abraham, knows what it is to suffer sports injury due to exhaustive over training. Bollywood actress, Katrina Kaif has also reportedly injured her neck while over-training in the gym.Too much exercise or over training can result not just in exhaustion & injury, but can even slow down your body metabolism, lose muscle, promote fat storage & even prone to infection! Read on to know all about overtraining- what it is, what are the symptoms, how you can prevent it, and how to recover.Studies have shown that 38.5 minutes is the optimum time to maximize metabolic increase and hormone release, for exercise benefits. But with a warm up, cool down and a post workout stretch, you can take it to an hour. This amount of time is enough to see all kinds of results.Why is over training harmful to your body?- Overtraining causes body to enter a negative nitrogen balance (a catabolic state) so your body will burn muscle to produce energy. So, you will lose muscle, instead of gaining muscle.- Overtraining puts your body under severe stress, so it makes your body produce a increased amount of  the cortisol hormone, that stops muscular repair and function, decreases testosterone production, accelerates protein breakdown and thereby inhibits muscular growth. In addition it also reduces the body's ability to use fat as an energy source, thus increasing the amount of stored fat within the body. So, your will stop growing muscle and start storing fat.- Worse news is cortisol also causes body to crave carbohydrates excessively especially in the evening and decrease serotonin levels in your brain which can trigger depression.- The physical stress of over training reduces the effectiveness of your immune system, which compromises with the increased risk to infections & certain diseases. Tips for sore muscles.- Thyroid function impairment, resulting in decreased metabolism, and increased fat storage.- Men who over-train may also experience reduction in sperm count and quality, leading to temporary infertility. Too much or too intense physical activity may reduce the level of hormones in the bloodstream and adversely affect sperm production.Symptoms of Over TrainingLook out for the following symptoms to find out if you overtraining; back pain, frozen shoulder, joint aches, persistent muscle soreness, fatigue, insomnia (lack of sleep), decrease in appetite and increased irritability, change in sleeping and eating pattern, unsteady pulse and irregular menstruation cycle (in women).How to Avoid Over TrainingTo avoid overtraining, stick to a maximum of 5 days a week, always stretch after your workout, take a break from your workout after every 8 weeks, and don't spend too much time in the gym (even if you have a lot of time)So plan a workout, knowing your fitness level and keeping in mind the body requirements. The key to a good workout, is making it effective, not keeping it long!

Why Perform Weight Training? Benefits

Ms. Swati Kapoor, Dietitian/Nutritionist
Weight Training is one of those activities that many people believe is restricted to anyone who wants to build big muscle. But that's a myth. The reality is that weight training exercises are for anyone looking to get in shape. It can help you lose weight as well as tone your complete body.Besides all this, here's a list of reasons why you should be strength training:Increased Metabolic Rate: Weight training increases metabolic rate.  This in turn increases the calories consumed on a daily basis.Increasing and Restoring Bone Density: Strength training prevents and fights osteoporosis. Studies have shown that exercising at least three times a week improves bone strength, and lowers the risk of osteoporosis. Regular exercising also slows down bone loss. Weight lifting, aerobics, jogging and stair climbing are few activities that increases load on the bone and stress the bone are helpful.Increased Lean Muscle Mass: More muscle or lean body mass helps burns more calories as muscles are metabolically more active. Women do not have enough testosterone in their body so they need not worry that weight training makes their body bulky.Injury Prevention: Strength training and cardio exercises strengthen muscles and tendons minimizing the chances of an injury.Decreased Risk of Coronary Disease - Strength training can reduce your blood pressure, lowers cholesterol levels and improves insulin sensitivity making one less prone to Heart disease and Diabetes.Feel Better and Look Better: The benefits of exercises can be summarized to - a better overall quality of life. Exercise also increases health and mental state of a person.Now, if we've got you interested in strength training, watch out for the next series of articles, on how to tone each body part!

"Shy Bladder" - Are You Afraid of Public Toilets ?

Dr. Anish Kumar Gupta, Andrologist
Do you have a “shy bladder”?A lot of Indian men and women have "Shy Bladder," also known as paruresis, the fear of using restrooms when others are near.Men still relive themselves without much thought, but women still exercise a lot of restraint in doing that and at times end up harming themselves.When using a western toilet, women tend to just stay a bit above the seat, which we call hovering. If you do that, you should think twice. This manoeuvre put stress on your pelvic muscles and makes it harder to fully empty your bladder. It's better to use a tissue paper / newspapers over the seat when you have to use the bathroom.Remember to stand up before flushing the toilet. The mist from the flushing toilet can spray germs.When in a public bathroom, be sure to hang your purses and bags on the door hooks. This keeps them off the floors, which is usually the dirtiest spots in bathrooms.Always wash your hands with soap and hot water for at least 30 seconds. If nothing is available cleaning with an alcohol based hand sanitiser will help.Studies have shown paper towels are more hygienic than hand dryers.But the most important thing is that when you have to go, you must go!! There is no dirtier thing for the urine than your bladder...Retaining urine in bladder for unduly long periods leads to genesis of dysfunctional voiding and over active bladder in later ages.So beware, take caution, but empty your bladder when you have the urge!

Simple and Effective Tips to Potty Train Your Baby

Dr. Sangeeta Subudhi, Pediatrician
Before starting to potty train your baby, assess her readiness for this. Assessing this is probably the easiest part of the whole potty training process. However, once the process begins you may face a few difficulties. Following some simple tips makes this easier. Introduce potty as a fun thing.  First of all, introduce the very idea of getting potty trained as a fun activity for your baby. Do not bring it in as a routine. Rather introduce it as a happy change from getting cleaned on the bed to getting cleaned in the potty. Familiarize your baby with the place. You can do so by familiarizing her with the potty seat as a place that is used by you as well as the other members of the family. Let her know and understand that this activity is part of the family’s daily life and needs to be incorporated in her schedule as well. Do not show any aversion. The sight or smell of your baby’s potty may be a little uncomfortable for you. This may convey negative vibes to your baby. She may not want to upset you and as a result the whole process of potty training can become slightly difficult.Set up a potty routine. Set a routine for potty as soon as your baby accepts to sit on the potty for her bowel and bladder discharges. You can take her to the toilet as soon as she gets up in the morning.  You can do the same before the shower and before bedtime. Avoiding wet beds. If you are prepared to take off her night time diaper, you can also take her to the toilet once in the night to prevent bedwetting. Setting a routine also helps you a great deal in avoiding dirty diapers and wet beds. Take books or toys in the toilet. One smart idea to potty train your baby is to get some interesting picture books for her and stack them next to the potty seat in the toilet. Make these books accessible to her whenever she is in the potty. Rewards and surprises. Rewards can encourage your baby to get potty trained. For instance, you can start with simple rewards like star stickers on the board for every successful attempt. Praise your baby whenever the task of potty discharge is accomplished. Talk to others in the family about the baby’s success in her presence. This really encourages her to be better at it. Appreciate your baby whenever she succeeds at the potty. For instance, you can clap for your baby’s performance,sing to her and even ask the others to do the same.Let your baby take charge. Allow your baby to use the potty whenever she wants to and for as long as she wants. Let her watch you using the toilet. She also gradually understands that her mother not only takes her to the potty, but also uses it for herself. Use the right clothes.While you are potty training you baby, try to make your baby wear clothes that can be easily and quickly opened whenever it is needed. These general tips can help you in potty training your baby. However, since each baby is different from the other, you can find out other simple ways by yourself to get the thing done.

When Is the Right Time to Start Toilet Training in Children?

Dr. Rahul Varma, Pediatrician
Training the children for toilet is a big issue for parents. It is perceived as a big developmental milestone. But the real problem starts when we start comparing our kids with others. Every child has different pace of developing skills. And few accidents regarding Susu (Urine) and potty (Stool) once in a while should be dealt with patiently. Compassionate and encouraging attitude towards toddlers will help us better, than showing frustration and anger.What is the age when our baby will be ready?First action which suggests that your baby is ready to train is when baby start to tell you while doing susu or soon after that before you take notice. And when baby is praised for telling the same, they will soon be telling you before doing.Most babies should be ready by 2 years but some may take time until they turn 3.Girls are ready earlier than boys of similar ageControl over susu comes before pottyOther features which indicates that your baby is ready for toilet training areTelling you that his nappy is wetPulling at wet or dirty nappiesBaby does not want to wear nappies any longerShows interest in others using toiletPatience is the Key to success in this case, too. Most problems arise when we start too early or we want our baby to be trained before certain major event in our life. For example, arrival of 2n baby, family marriage, long planned vacation, before going to play school. If we try to put pressure on child it will only worsen the case and increase your frustration levels.How to train your babyTeach your child meaning of words needed to define urine, stool, dry, wet , it’s coming. Choose words you are comfortable with eg susu, potty, wet (geela), dry (suukha), etc. Clear words and using the same words constantly will make it easier for baby.Need to have thing with you which are needed like toilet seat (different types are there, choose which ever you are comfortable with), footstool near the seat so that baby can climb up, proper lighting in the area, something to hold on while sitting on toilet seat so that baby will feel safe and relaxed.Keep the area safe. Keep toilet cleaner, household cleaner and other toiletries out of range of children.Talk to your child, if you are comfortable you can let your baby go along with you and tell them all the steps you are doing like cleaning flushing etc.Learn the signal which baby gives before, keep your toilet ready (because your baby won’t be able to hold on for long), loose cloths which can be easily removed.Few important things you need to know:Never start toilet training when something new is happening and child is trying to adapt. For example, change of home, grandparents leaving home, arrival of 2nd baby, you are very stressed out, etc.Give your child time to get familiar with stuff in toilet (so that they are not scared). Eg, let him touch the toilet seat, feel it.Encourage an appreciate child’s behavior and things when they tell in time. Hug them or cuddle them and say something like “You are good baby”. And always support them if they do in their pants.Never embarrass or punish your Child. It will only worsen the situation.Remember it is very difficult skill to learn for child and it will take time. The more you support your child easier it will be for them.Hygiene: Girls should be taught to wipe front towards back to avoid chances of getting the potty into vagina and Boys should be taught to shake penis after susu to get rid of any drops.Teach your child to wash hand every time and also assist them in early stages of cleaning.“Toilet training works best when there is no pressure for either the parent or the child”.If you are stressed out or getting angry seeing that your baby is not learning, it is best to leave it for few days and do not pressurize your child. Punishment will never help.Some baby will hide at some weird place and do susu or potty. Like behind the sofa, or curtain or cupboard. You need to be patient and support them and no Punishment.Most babies will make a mess after doing potty; they may soil their hands and spread it. Do not punish them but also do not pretend to be happy about it. Child should know that it is not good in non threatening way.Constipation can make things worse as doing potty becomes painful and child try to avoid passing stool and is afraid to sit on potty seat. Give warm bath, it may relax the muscles.If a child who has been dry, start to wet again then look for causes of stress or visit a doctor to rule out urinary infection. Features suggestive of urinary infection include:Increased frequency, pain during susuBlood in susuConsult a doctor if even after age of 4 years child is wetting pants to rule out Urinary infection, bladder abnormalities like Vesico ureteral reflux and behavioral issues like BED-WETTING.To SummarizeToilet training is not easy and child needs your support during this difficult phase to learn this new skill.Go slowly at your child’s pace,not as per your need or wish.Praise child at every step and encourage him/her.Do not get dishearten by few accidents (susu & potty) after child had been dry.Punishment has no place in toilet training.

Cross Training for Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Cross training is one of the most popular fitness trends world-over. What is cross training and what makes it so popular? To put is simply cross training is a creative way to make your workout more beneficial and enjoyable by combining different forms of exercises. Your body has a tendency to get use to the same physical activity done over a period of time. This is phenomenon is also commonly referred to as hitting the "plateau".Cross Training beautifully cuts this plateau out of the way by working out different muscles of the body  at the same time adding variety, challenge, excitement to a workout routine resulting in more effective weight loss, better toned muscles and uniform development of the body.Let us explain the benefits further. Doing same exercise repetitively can cause wear and tear of joints and leave other muscles without  any exercise causing unbalance in workouts and disproportionate muscle growth. We require full body workout to keep our muscles conditioned and reduce injury as well. Cross training benefits the body in improving flexibility and increasing general fitness levels.What combination would you call a good cross training routine. Essentially six different types of exercise techniques like reistance training to, plyometric, strength training, interval training, resistance training, isometric are included in a  good cross training routine. Each of these forms of exercise have unique benefits and when combined can deliver some measurable results. Here is how each of these techniques work, what part of the body they work out and what are the main benefits of adding them to your exercise routine.Interval Training: It is highly effective in building cardiovascular strength. Interval training is burst of high intensity training with is altered with period of rest. German drills, sprinting etc. Interval training improves strength and flexibility along with increased endurance. Interval training requires quick burst of high intensity cardio exercise in least time which improves oxygen supply in the body.Plyometric: Plyometrics are extremely effective to improve flexibility and strengthen muscles. Plyometrics work on the basic principal of  loading the muscles and then contracting them in rapid sequences. Plyometric in cross training will help you push your fitness levels to a new level.If your muscles have become weak and find it difficult to do your workouts then plyometrics can take you out from this phase and power you for higher performance and athletic movements.Resistance Training: Resistance training is a form of strength training which trains the muscle by opposing force on them for muscle contraction through weights or hydraulics or elastic bands. Resistance training helps in building strength and increases muscle mass for better performance during a workout. It helps you improve activity level in your normal workout session as well.Isometric Training: This is a completely different form of exercise which is isotonic in nature and involves exercises which are static. In the the exercises are performed without moving the joints for higher strength and power of the muscles. Isometric exercises also help in improving performance levels. It is best for people who can't lift weight and parallel looking for weight loss and lean tissues.

How to Do Strength Training

Ms. Swati Kapoor, Dietitian/Nutritionist
Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.Working on your muscles has many advantages.The amount of your workout is directly proportional to the calories burned. The more weight training one does the more will he or she be burning calories. As more muscles are built the body still burns calories whether at rest or not. The metabolic rate increases with more muscles in the body and the body burns more calories while at rest even when you are sleeping.Strength training depends on factors like reps, sets, tempo, exercise types and the weight lifted. It can be done with equipments such as barbells, dumbbells, cables and kettle bells and the body as well as few exercises involve  using the entire body weight. Strength training is not the same as body building as strength training focuses towards building more strength, size of the muscles and power in particular.Strength training helps you sculpt your muscles, give you power and also improve the heart health. Study suggests that strength training improves the blood glucose level and decreases the cholesterol level from the body. It acts as antidepressant and improves sleep and over all quality of life. Strength training gives a better balance to the body along with right posture and less of injuries due to stronger bones, muscles, ligaments etc.Study conducted on 25 people for HDL levels with strength training suggests that doing strength training increases the good cholesterol HDL and showed decrease in LDL bad cholesterol.

Resistance Training Tips

Ms. Swati Kapoor, Dietitian/Nutritionist
No pain, no gain! Have you read it on some t-shirts, gyms or might have heard weight lifters say it. It is true to gain strength, endurance, build lean muscles and lose fat resistance training is very beneficial. It is simply resistance of the muscles to weight applied on it. More the weight better the results of resistance training would come out to be.Resistance training can be done with dumbbells, barbells, kettle bells, cables, body weight etc. Some of you looking for quick weight loss, toning your body for summers, weddings or any important occasion resistance training can get you into the shape fast. Being consistent in training the muscles grow with bone mass as well making you stronger and resistance to more force. One basic fundamental of resistance training is progressive overload. The term means that you increase the workload overtime as the muscles get accustomed to the weight and the objective of gaining mass and power.Tips for resistance trainingMotivation: Resistance training pushes you to new limits. Every time you do resistance training it will test your guts and your resistance to bear the pain and complete the workout. You have to be consistent in following your routine and stay motivated.Weights: Weights help provide resistance to the muscles and increasing more weight will increase in strength and power and build great muscles improving the physical appearance of the muscles. If you want to tone up your body resistance training could work well for you.Diet: Muscles require protein to recover from the wear and tear caused by the training. Rich diet with protein rich foods should be included to help the muscle repair fast and grow in strength and mass. Balance your diet with carbohydrates for energy.Rest: Like us muscles require rest too. As too much resistance makes the muscle tear and wear and thus needs time to repair. Rest is equally important for muscles to grow and resist more stress on it.Resistance training is a great way to get active. It gets you into shape and makes you all the way more powerful. It is not only with weights but resistance can be offered to the body with elastic bands and other things. Weak people, old people, inactive people looking for a makeover resistance training can get you strengthen up and get going.

Benefits of Weight Training for Women

Ms. Swati Kapoor, Dietitian/Nutritionist
Women are afraid of weight training as they think this will bulk them up. But to achieve their weight goal or general fitness it is important to include a mix of cardiovascular and weight training in your workout regimen. It's physiologically impossible for women to gain muscle in the same way as a man because women don't have enough testosterone in their body, unless they take supplements. Here are some benefits of weight training for women.-Makes you physically stronger: Indulge in some weight training to be physically stronger. Lifting weights makes you stronger. Many studies have proved that even moderate weight training can increase a woman’s strength by 30-35%.-Makes you lose weight: Cardiovascular exercise alone is not enough for weight loss. You need to include resistance training as well as weight training in your workout. Weight training increases your lean muscle mass and boosts your resting metabolism which makes you burn more calories all long the day. This helps you in reducing fat from your body.-Gives you toned body: It is a myth that if women train with weights they will bulk up just like men. Instead of bulking, weight training gives women a more toned and defined physique. This happens because women have really low levels of testosterone in their body. This hormone is responsible for the growth of muscles.-Makes your bone stronger: Weight training not only makes you physically stronger but also builds stronger connective tissues and increases joint stability. This reduces the chances of injury, back pain or arthritis. If you follow a healthy and balanced diet along with an effective workout routine, it can be a woman’s best defense against osteoporosis, which is a disorder of thinning of bones.