Reverse Aging, An Ayurvedic Perspective

 In another article, simple facts about reverse aging have been discussed with respect to modern medicine, as also some practical tips for good health. In this article, the Ayurvedic perspective of reverse aging will be discussed in simple terms and in brief. The question and answer format will be maintained here for ease of understanding.

1) What is Aging?

 In Ayurveda, aging is defined as Jara, something which has become old by the act of wearing out. This denotes a gradual deterioration and decay with the passage of time. Ayurveda mentions human life as having different stages such as childhood (up to 16 years), youth and middle age (ranging from 16 to 60 years), and old age (after 60-70 years), wherein the body elements , sense organs, strength etc begin to deteriorate.

2) How can Aging be measured? 3) What contributes to Aging?

Ayurveda takes into consideration several factors while describing the process of aging. This mainly includes Prana, which is the life energy that performs respiration, oxygenation, and circulation. Prana governs two other subtle essences known as Ojas and Tejas. Ojas is the essence of the seven dhatus or body tissues, and is necessary for longevity since it is responsible for immunity and intelligence. Tejas is the essence of energy and governs metabolism through the enzyme system. Ayurveda also envisions the body into functional elements (tridosha comprising of vata which denotes motion, pitta which denotes metabolism and kapha which denotes structure), and structural elements comprising the seven dhatu and three mala or bodily wastes.

For maintenance of longevity and cellular health, the prana, ojas, tejas, and also the tridosha need to remain in balance. While kapha maintains longevity at the cellular level, pitta governs digestion and nutrition, and vata, which is closely related to pranic life energy, governs all life functions. A disturbed ojas can create kapha or vata related disorders, while tejas, which represents Agni, and if aggravated, can burn away ojas, reduce immunity, and overstimulate pranic activity. Aggravated prana produces degenerative disorders in the dhatu. Reduced tejas results in overproduction of unhealthy tissue and obstructs the flow of pranic energy.

Healthy skin gives a youthful appearance ; a balanced tridosha in the skin ensures this, with adequate moisterisation (balanced kapha), chemical and hormonal skin changes (balanced pitta), and efficient circulation and transport of nutrition (balanced vata). Skin health also reflects the health of the first three tissues, i.e., nutritional fluid (Rasa), blood cells (Rakta) and muscle tissue (Mansa).

Ayurveda mentions the symptoms of reduced, increased or disturbed vata, pitta, kapha, seven dhatu as well as the three mala.

4) How can Aging be reversed?

It is a well known fact that chronological age, which is related to time, cannot be reversed; however, biological age, which is related to cellular health, can be reversed or modified to some extent. Ayurveda describes several processes to control, prevent, and possibly reverse aging. These include detoxification procedures known as Panchkarma, and a treatment process known as Rasayan. Panchkarma includes pretreatment (purva karma) processes known as snehan (oleation) and swedan (sudation); the main processes (pradhan karma) include Vaman (induced emesis), Virechan (induced purgation), Nasya (medicated nasal administration), Basti (medicated enema), and Raktamokshan (Blood-letting). The post-treatment (paschat karma) process includes a gradual return to normal diet starting from watery soups, thin gruel (paste), followed by thicker gruels, and then normal diet as the digestive power increases.

This process is then followed up as required either by treatment (in the case of disease) or Rasayan treatment for rejuvenation. Rasayan treatments can be either Kutipraveshik (similar to inpatient therapy) or Vataatapik (similar to outpatient therapy). The former is usually more prolonged, costlier but with pronounced benefits, while the latter is simpler, cheaper but obviously with lesser benefits.

Rasayan treatment is known to (1) open up blocked or defective bodily channels (2) rejuvenate damaged or degenerated tissues (3) help increase vitality and energy (4) enhance memory and intellect (5) build up general as well as specific immunity (6) help to calm and nourish the nervous system (7) improve skin health (8) improve the functioning of the sensory organs and (9) bring about reverse aging by maintaining mental, emotional and physical health and increasing virility. Actually, Ayurveda has a separate branch of medicine known as Vaajikaran which deals exclusively with maintaining and improving sexual health.

5) How can Ayurvedic medicines and herbs help reverse aging?

As per modern medicine, oxidative stress, telomere shortening, inflammation, and mitochondrial dysfunction are said to be the main factors that regulate the aging process. The following discussion includes several herbs which act as Rasayan and help with reverse aging: (1) Ocimum sanctum (Tulsi) improves immunity and increases telomere length when taken orally, and can prevent or reverse signs of skin aging if applied locally. (2) Tinospora cordifolia (Guduchi) has potent anti-inflammatory properties, reduces liver and skin damage, and improves immunity. (3)  Withania somnifera (Ashwagandha) is an adaptogenic herb which improves immunity, makes skin and muscles healthier, reduces stress, improves stem cell proliferation, and also has anti-inflammatory and anti-tumor properties. (4) Emblica officinalis (Amla) has very good antioxidant properties, helps improve immunity, helps reverse aging by improving telomere length, and is frequently used in skin and hair care products. (5) Curcuma longa (Turmeric) is a very good antioxidant spice and herb with good anti-inflammatory properties with respect to the skin, nervous system and brain. It improves immunity, manages chronic pain and helps reverse aging. (6) Asphaltum punjabium (Shilajit) has very good antioxidant and anti-inflammatory properties and helps strengthen the genito-urinary system. (7) Allium sativum (Garlic) is a spice with very well documented antioxidant properties and helps prevent cancer, reduce or prevent dementia, prevent cardiovascular disease, and enhance blood circulation. (8) Bacopa monnieri (Brahmi) has good antioxidant an anti-inflammatory properties and is best known to improve cognition. (9) Convolvulus pluricaulis (Shankhpushpi) is known to help with depression and neurodegenerative disorders. (10) Glycyrrhiza glabra (Yashtimadhu) has strong antioxidant and anti-inflammatory properties and is known to help strengthen multiple body systems and organs. (11) Polyherbal combinations like Amalaki Rasayana, Medhya Rasayana, Brahma Rasyana, and Chyawanprash, have demonstrated properties which improve telomere length, repair DNA damage, improve brain and nerve damage, and thereby help with reverse aging.

6) What are some Practical Tips, as per Ayurveda, to Stay healthy and Reverse (Biological) Aging?

(1) Establish a daily healthy routine (Dincharya). Get up early (brahma muhurta), drink plenty of water, develop the habit of having a clear bowel movement daily, eat wholesome (sattvic) foods. These practices need modifications as per changing seasons (Ritucharya) and also as per constitution (Prakriti), and changing age (Kaal/Vaya) of the individual.

(2) Get sufficient sleep. Good sleep has been mentioned as one of the important pillars (Stambh) of health.

(3) Exercise regularly and beat stress using yogasanas, breathing exercises (Pranayama), and meditation.

(4) Do daily body and scalp massage (Abhyang) to get a healthy skin, toned muscles, good hair growth, and sound sleep.

(5) Use Panchkarma procedures judiciously to detoxify the body and prevent disease. Also use Rasayan medications judiciously to improve health, prevent diseases, reverse biological age and improve quality of life. To achieve this, do take the help of a qualified and experienced Ayurvedic Practitioner.

(6) Women need to observe additional care (Garbhini-charya) during pregnancy so as to have healthy offspring. This includes modifications in diet, lifestyle as well as medications.

(7) Practice good and healthy behaviour (Sadvritta) and moral conduct (Satvavjaya) so as to balance physical, mental and spiritual health.

The writer, Dr A A Mundewadi, is available as an Ayurvedic Consultant  at https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com

 

 

Reverse Aging – Simple Facts, and Practical Tips for Good Health

 Currently there is a rage on the topic of reversing aging. Actually, reverse aging is just another way of looking at how to maintain good health. In this discussion, the subject matter has been simplified to the maximum extent possible, and placed in question and answer format to make things easier. Theoretical facts have been simplified, and the take-home message given as practical tips.

1) What is Aging?

Aging is a natural and irreversible process involving a gradual physical degradation and physiological decline of the living body, both at the cellular level as well as in the whole structure, which inevitably leads to death. Aging is defined in two ways: (a) Chronological, which refers to body age in terms of time, i.e. years, months and days; this is irreversible. (b) Biological or Physiological, which refers to health status in terms of body function defined by cellular or molecular parameters. This can be delayed or reversed to a limited extent. Aging ultimately leads to aging of body tissues and organs, decline in quality of life, reduced ability to resist diseases, and an increased incidence of age-related degenerative diseases.

Researchers speculate that biological age may be lesser or more than chronological age subject to a maximum of 25 years; the maximum possible current human age may be up to 125 years.  

2) How can Aging be measured?

Biological age reflects an individual’s functional capacity, well-being, and mortality risk. It can be measured in different ways, though as yet there is no one single, established and accepted modality. Aging clocks use different inputs, like DNA methylation sites, to make a health prediction. Other automatic calculators use biomarkers like arterial pressure, glycated heamoglobin, waist circumference, forced expiratory volume in one second, maximum oxygen consumption, adinopectin, high-density lipoprotein, total cholesterol etc. The list varies in different calculators. Such predictions have health-awareness enhancing value, by defining health risks as well as damaging lifestyles. Premature mortality may be red-flagged based on the knowledge of age-related diseases, social variables, and mental health conditions.

 3) What Contributes to Ageing?

Aging actually takes place at the cellular level, with old cells giving rise to new cells, but with a progressively shorter DNA bundle. This process in known as telomere shortening, and may be a major cause of aging. So aging translates into an increased susceptibility to age-related diseases, caused by epigenetic decline modifications. Aging can be controlled by environmental factors like physical fitness, lifestyle, nutrition, gender, and genetic makeup. Personal setbacks, professional failures, and unforeseen tragedies may accelerate the process. Long term exposure to sun reduces skin elasticity and makes a person look older. Sedentary lifestyle, sleep deprivation and bad eating habits are the commonest contributors to rapid aging.

            On the other hand, healthy aging may be defined as the ability to accomplish activities of daily living, freedom from mental illness and memory problems, freedom from disabling or chronic pain, self-reported perceptions of happiness and physical health, and adequate social support. People more likely to be associated with healthy aging are those who have health-awareness at a younger age, have higher incomes, are married, are not obese, have never smoked, do not have sleep issues, do not have heart disease or arthritis, and engage in some form of moderate or strenuous physical activity.

4) How can Aging be reversed?

This discussion can be grouped into two parts:

a) Preclinical or Laboratory Studies: (1) Cellular reprogramming was done in mice with the help of enzymes and drugs to reverse the age clock without actually making the cells lose their identity. This resulted in rejuvenation of aged muscles, liver tissue, optic nerve, brain tissue, and kidney tissue with improved vision and extended lifespan in mice and monkeys. The process involved rebooting epigenetic instructions rather than actually repairing damaged DNA.  This technique was used successfully and consistently to both increase as well as reverse age. (2) Researchers used CAR-T cells to eliminate damaged or aged cells in mice to slow down the aging process. (3) Planned calorie restriction was found to extend lifespan in mice.

b) Human Studies and Documented Practices: (1) Slowing or reversing of aging has been demonstrated by simple interventions such as calorie restriction, a plant-based diet, lifestyle changes involving exercise, and a drug regime including metformin and vitamin D3 supplementation.(2) Age deceleration has been found to be connected to high-quality sleep, physical activity, a healthy diet, and the use of some specific molecules like the anti-hypertensive drug doxazosin, and the metabolite alpha-ketoglutarate. (3) Age-defying products have not been found to help significantly with reverse aging (4) Limited improvement for different health parameters may be seen with Glutathione, Resveratrol, Brain-Derived-Neurotrophic Factor, Nitric Oxide, Meditation and Hyperbaric Oxygen Treatment. (4) A Mediterranean diet focuses on lean proteins, plenty of fruits and vegetables, whole grains, and healthy fats like olive oil and fatty fish. This type of diet has been found to protect against heart disease, heart attacks, and strokes; prevent loss of muscles due to aging; delay age-related cognitive decline, dementia, and Alzheimer’s; and delay skin aging. (5) DNA methylation patterns track the accumulation of damage and loss of function to human cells, tissues and organs, and thereby help understand aging and age-related diseases. Tracking of a group of humans for their diet, exercise and relaxation, and supplemental probiotics and phytonutrients intake demonstrated a three year reduction in biological age by using such an Aging clock.(6) Exercise, a plant-based diet, getting enough sleep and optimal stress management – all coming under the heading of human behaviour and environment – can control the epigenome and prevent (disease producing) gene activation in a person with a genetic predisposition for heart disease and diabetes.(7) Regular exposure to cold may improve metabolism, reduce inflammation and combat obesity; exposure to heat may remove damaged proteins and boost the immune system; supplementation with metformin, resveratrol and Nicotinamide mononucleotide (NMN) may help reduce inflammation, clear up aging cells, keep the cardiovascular system healthy, and improve energy levels.     

A well-known anti-aging researcher incorporates the following in his day-to-day life: (a) reduce starch and sugar to bare minimum (b) a plant based diet (c) eating once a day and thereby keeping weight to the lower end of optimum (d) regular exercise including walking, lifting weights and jogging (e) regular sauna (d) ice-cold water dip (e) regular intake of vitamin D, K2, aspirin, resveratrol, metformin, and NMN. His biological age is said to be a decade lesser than his chronological age.  

            Researchers have identified “blue zones”; regions spread throughout the world where there is a maximum concentration of people living longer than 100 years. They have the following characteristics in common; they (a) move naturally (no gym) (b) have a purpose in life (c) learn to manage stress (d) eat only to 80% of their capacity (e) have a more plant based diet (f) drink wine daily in moderation (g) belong to some faith-based community (h) keep close family first and (i) live in social communities that support healthy behaviors.

5) What are some Practical Tips to Stay Healthy and Reverse (Biological) Aging?

(1) Eat in moderation, mostly a Mediterranean diet. Consume more complex carbohydrates such as whole grains, fruits and vegetables; consume fatty fish twice a week. Eat green, yellow and orange fruits and vegetables. Have at least one serving of nuts, berries, and green tea a day. Use spices like ginger, turmeric, cloves, cinnamon, oregano and garlic. Reduce or avoid red meat, avoid processed foods, pastries and ice cream.

(2) Quit smoking.

(3) Drink alcohol only in moderation.

(4) Get enough sleep.

(5) Exercise regularly, with a mix of weight lifting, cardio exercises, muscle strengthening exercises, yoga, deep breathing and meditation.

(6) Learn to minimize stress.

(7) Learn optimum utilization of supplements; if required consult a geriatrics or ant-aging expert. Supplements include antioxidants, vitamins, and probiotics. Be wary of the regular use of hormones.

(8) Modify your attitude; reprogram your vision of old age; never consider retiring; get rid of guilt and negative emotions; embrace major changes in life; learn time management; keep learning something new; have a purpose in life.

(9) Maintain a small social circle; prioritize relations with close family members. 

The writer, Dr A A Mundewadi, is available as an Ayurvedic Consultant at https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com 

 

Ayurvedic Pain Management

 Pain is one of the commonest symptoms which forces people to seek medical help; it is also one of the leading causes of chronic disability and adverse quality of life. It may arise from trauma, disease, inflammation or nerve damage. Pain can be classified in various ways. Duration wise, it can be classified as acute and chronic; it is termed chronic when lasting for more than three months. There are different known types of pain and these include breakthrough pain, bone pain, nerve pain, phantom pain, soft tissue pain and referred pain.

Pain perception is determined by a persons’ genetics, personality, emotional build, lifestyle and the memory of past experience. The need for pain control medications can be significantly reduced with the help of relaxation, meditation, deep breathing, music therapy, yoga and tai-chi, positive thinking and mind-body techniques which combine imagery with relaxation as well as biofeedback. These have been discussed in detail elsewhere.

Here, Ayurvedic pain management will be discussed in detail. This includes several treatment modalities which are outlined as follows:

Snehan: This is basically lubrication of the body using medicated oils. This can be either external or internal. Oil of sesame is considered the best oil for this purpose. Massage with oil has neuro-hormonal effects and may help release endorphins, thereby reducing pain sensation. Snehan therapy is useful for arthritis, insomnia, paralysis, tremors, nervous exhaustion, constipation, and other neurological derangements

Swedan: This implies hot fomentation which is meant to induce sweating. This procedure stimulates peripheral nerve endings which transmit heat and pain sensations, and is effective in relieving pain. Swedan is suggested for different pains like earache, headache, neurological pain, pain due to constipation, and absence or retention of urine. It is also indicated for stiffness, arthritis, muscle and tendon spasms and tremors.

Agnikarma: This procedure utilizes heat to bring about a burn in a small, preselected area; this is therefore a therapeutic cautery. This is probably one of the most effective techniques for pain control and is used for treating heel pain, osteoarthritis, and frozen shoulder. Several physiological hypotheses come into play here, including selective heat and pressure perception which competes with pain, counter nerve irritation, detoxification due to increased blood supply, and bringing about muscle relaxation.

Raktamoksan: This involves blood-letting, and includes removal of blood using a syringe (venesection), cupping, and the use of leeches. Blood-letting is useful for regional as well as generalized pain control. Severe and throbbing pain and burning sensation can be controlled quickly using this procedure.

Leech therapy: This reduces pain by counter pain and burning sensations, bringing about liquidification of blood, and treating inflammation. This procedure is usually used to treat migraine, intractable tension headache, painful clots, and gangrene wounds.

Viddhakarma: This procedure consists of piercing of specific vital points known as marmas; this causes release of endorphins, thereby controlling pain. In day-to-day clinical settings, a sterile insulin needle is usually used for this purpose. This procedure serves many purposes but is usually helpful in headache, eye-ache, tonsillitis, nasal blockage, renal colic, pain related to nerve defects, joint pain, radiated pain etc. A combination of piercing and cauterization can be used and is known as Viddhagni karma.

Lepankarma: This consists of application of medicated pastes on the skin to relieve inflammatory conditions as well as muscle and tendon spasm.

Bastikarma: This is the use of medicated enema wherein medicines are introduced into the rectum in liquid form. This procedure is known to affect the sympathetic nerves, which in turn act via the hypothalamus-pituitary-adrenal axis to release hormones to reduce pain and inflammation. Basti is useful for many disorders including chronic constipation, sciatica, lower back pain, arthritis, gout, and rheumatism. It also heals numerous neurological disorders like Parkinson’s disease, muscular dystrophy, paraplegia, hemiplegia, poliomyelitis, osteoporosis, and muscle and nerve atrophy. 

Miscellaneous modalities: These include Shirodhara (oil drip on the forehead), abhyang (massage), pichu (medicated cotton swab), anjan (medicated eyeliner), netratarpan (local basti over eyes), karnapuran (medicated oil for ears), karnadhupan (smoke therapy for ears), kawal-gandush (medicated gargles), hrudaya basti (localized oil dam procedure over heart area), Prushta basti and katibasti (localized oil dam procedures over upper and lower back). Each modality is designed to treat or cure some specific medical condition causing pain and other symptoms.

Ayurvedic herbs: These include herbs like turmeric, ginger, cinnamon, cloves, garlic, cardamom, tulsi, yashtimadhu, neem, ashwagandha, nirgundi, guggulu, and shallaki, which have anti-oxidant, digestive, detoxifying, stimulant, analgesic, and anti-inflammatory properties and thereby reduce pain.

Yogic procedures: These include asanas, purification procedures, meditation, and breathing techniques which bring about relaxation of muscles, tendons and ligaments, reduce stress, calm the mind, induce good sleep, and reduce inflammation on a long term basis. Different yogasanas can be prescribed for different types and locations of pain.

Satvavjay treatment: These include counselling and mind-body techniques to conquer pain.

In this way, people affected with both acute as well as chronic pain can use a combination of Ayurvedic pain management techniques to treat their pain on a long term basis. An accurate diagnosis by a qualified and experienced Ayurvedic practitioner is a must. Likewise, it is best to take professional help for handling acute pain and for planning long term treatment, and long term pain management. What works best for one person may not work for someone else; also, different stages of pain-causing diseases may require different management in the same individual.  However, it is an established fact that regular adherence to an effective pain management programme can significantly reduce and treat pain.

Dr A A Mundewadi is available as an Ayurvedic Consultant at https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com

Pain Management

Pain is one of the commonest symptoms which forces people to seek medical help; it is also one of the leading causes of chronic disability and adverse quality of life. It may arise from trauma, disease, inflammation or nerve damage. Pain can be classified in various ways. Duration wise, it can be classified as acute and chronic; it is termed chronic when lasting for more than three months. There are different known types of pain and these include breakthrough pain, bone pain, nerve pain, phantom pain, soft tissue pain and referred pain.

Pain perception is determined by a persons’ genetics, personality, emotional build, lifestyle and the memory of past experience. The need for pain control medications can be significantly reduced with the help of relaxation, meditation, deep breathing, music therapy, yoga and tai-chi, positive thinking and mind-body techniques which combine imagery with relaxation as well as biofeedback. Such mind-body techniques include altered focus, dissociation, sensory splitting, mental anesthesia, mental analgesia, pain transfer, time transfer, symbolic and positive imagery, and counting. These strategies can be used for about half an hour, thrice a week. It is best to take professional help to get started with such techniques.  

Physical therapy and occupational therapy can help with both acute and chronic pain. Simple, everyday activities like walking, swimming, gardening and dancing can ease some of the pain directly by blocking pain signals to the brain and also by stretching and relaxing stiff and tense muscles, ligaments and joints. Hypnosis, joining pain counseling groups, sharing experiences, and meeting with family and friends also helps to reduce the burden of pain perception. Spiritual help may also help to cope up with chronic pain.

Diluted essential oils can be used for local application as well as for inhalation to relieve various pains such as headache, toothache, muscular sprain, arthritis and neuropathic pain. These oils include lavender, rosemary, peppermint, eucalyptus, cloves, and capsaicin. Ginger and turmeric powder can be used both orally as well as for local application. Fish oil taken orally has also demonstrated good pain control.

Therapeutic massage can be used for pain relief since it relaxes muscles, ligaments, tendons and joints and helps reduce inflammation. The application of cold press and ice, as well as heat application also helps in a similar manner. Cold applications are usually used within the first 48 -72 hours, after which heat application is more beneficial. Both are used for about 20-30 minutes 2 or 3 times daily. Neurostimulation can also be used for pain control; these include TENS, spinal cord stimulator, acupressure and acupuncture.

It may be necessary to use pain control medications to control and treat acute pain, and also in some instances of chronic pain. These medications include non-steroid anti-inflammatory drugs, muscle relaxants, analgesics, antidepressants and neuromodulators. The most commonly used over-the-counter drugs are NSAIDs such as paracetamol, aspirin, ibuprofen, etc. Drugs should be used preferably with professional medical advice. If these do not work, doctors may use more potent analgesics, steroids, local injections, or give surgical advice.

Certain lifestyle changes can relieve pain. For the obese or overweight people, the best recommendation is to reduce some weight. People who eat a balanced diet, drink plenty of water, get enough sleep and manage stress levels may be less likely to have chronic pain.

Ayurvedic pain management is a complete system which includes different modalities like medications, snehan, swedan, blood-letting, agnikarma, vedhan, basti, localized treatments, and mind control. These will be discussed elsewhere.

In this way, people affected with chronic pain can use a combination of relaxation, medicines, local applications, diet, exercises and mind-body techniques to treat their pain on a long term basis. An accurate diagnosis by a qualified and experienced medical practitioner is a must. Likewise, it is best to take professional help for handling acute pain and for planning long term treatment, and long term pain management. What works best for one person may not work for someone else; also, different stages of pain-causing diseases may require different management in the same individual.  However, it is an established fact that regular adherence to an effective pain management programme can significantly reduce and treat pain.

Dr A A Mundewadi is available as an Ayurvedic Consultant at https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com

How to Reduce and Treat Back Pain, Low Back Pain

 Back pain is a very common ailment which can seriously affect work performance and quality of life. Usually, eight out of every ten individuals will get back pain at some point of time in their lives. The back is a complex structure made up of vertebral bones, supporting discs, spinal cord and nerves, cartilages and muscles. This combination makes the backbone a remarkably strong but mobile structure.

Back pain can be acute, chronic or recurrent; it is labeled as chronic when it has lasted for more than three months. Back pain can be again divided into cervical or neck pain (upper back pain), thoracic or middle back pain, and lumbar or lower back pain. Lower back pain is the most common, and usually accounts for nearly 80 percent of back pains.

Over-the-counter pain management medicines can help to reduce acute back pain along with rest and cold or hot applications. If required, prescription drugs can be used after seeking medical advice. This usually includes the use of non-steroid ant-inflammatory drugs, muscle relaxants, and neuromodulators. For chronic or intractable pains, physicians may consider local injections, or rarely, surgery.

Acupuncture, massage, biofeedback therapy, laser therapy, electrical nerve stimulation and other nonsurgical spine treatments can make a difference for chronic back pain.

Ayurvedic medicines can be utilized for a few months to treat swelling, pain and stiffness, help rebuild cartilage and heal damaged bones. Depending upon the diagnosis and severity of back pain, Ayurvedic treatment may be required for about 4 to 8 months. Self-medication should be avoided at all costs.

It is absolutely necessary to take medical help if pain does not reduce, or there are additional symptoms like impaired sensation, severe or increasing pain, bowel incontinence, limb weakness or paralysis, fever and unexplained weight loss.

Having said this, we will now discuss some simple steps, precautions, lifestyle changes and home remedies which can both prevent as well as treat most back pains. These include the following:

1) Improve your posture: When sitting, make sure it is in a supportive chair, where your hips are higher than your knees. Avoid chairs that are too low or soft, such as sofas. Keep your neck in an upright position and don’t let it poke forward. When working at a desk, avoid twisting movements by keeping your keyboard, mouse and telephone within easy reach. Your elbows should be at desk height with your chair pulled right in underneath. Use a pillow or rolled up towel in the small of your back if it needs extra support. When driving, take frequent breaks and get out of the car and wander around. If time permits, you may even do a bit of stretching! Avoid remaining in the same position for long. When you lift something heavy, it's very easy to twist the wrong way. This can lead to muscle spasm and pain. Use proper body mechanics by engaging your leg muscles, not your back, when you pick up heavier items. Get help if the item is too much for you to lift alone

2) Foam rollers: Foam rollers are a popular choice for relieving pain in back muscles. The rollers effectively act like self-massage, with the user’s bodyweight providing the pressure.

3) Ice and heat treatment: Cold application like ice is usually used within the first 48-72 hours of a back sprain, after which heat can be used. Treatment time for both is usually 15-20 minutes 2 or 3 times a day, taking care not to harm the skin.

4) Think about your diet: Eating a balanced diet ensures that your body gets all the nutrients it needs to strengthen and repair itself. Anti-inflammatory foods may help reduce pain. These include wholegrain foods, fruit and vegetables including leafy green vegetables, fiber foods, yogurt, some spices, including turmeric, ginger, green tea and black pepper. Foods that may make inflammation worse include highly refined flour or gluten, refined sugars, trans-fats and saturated fats, and red meat. Turmeric milk, tart cherry juice, and ginger green tea can reduce inflammation. Vitamin D can strengthen bone and reduce back pain and other body pains.

5) Quit smoking: Smoking restricts blood flow to the discs that cushion your vertebrae. This could lead to quicker disc degeneration. Smoking also reduces calcium absorption and new bone growth. This increases the risk of a fracture due to osteoporosis.

6) Lose weight: It is also worth noting that if you are carrying excess weight, it can put added strain on your back. Losing those extra pounds is a great way to give your back a break and rediscover the joy of movement.

7) Get enough sleep: Try to get about 6-7 hours of sleep at night. Sleep relaxes mind and muscle, reduces muscle strain and spasm as well as reduces pain perception. Vitamin C, vitamin B6, melatonin, L-theamine, and valerian can help bring about sleep easily. Mindful meditation can also help.

8) Adjust your sleep position: Getting the right support from your mattress is crucial in helping with back pain at night. Finding the appropriate firmness to provide relief while keeping your body supported is important, no matter what position you like to sleep in. You should then try and keep your spine in a straight position, so avoid using too many pillows, which can push your head out of line, and consider putting a pillow between your knees if sleeping on your side, or under them if you sleep on your back.

9) Stretching: Regularly stretching the muscles, tendons, and ligaments that support the spine is an important element of all back exercise programs. Benefits of stretching include (i) reducing tension in muscles supporting the spine - tension in these muscles can worsen pain from any number of back pain conditions (ii) improving range of motion and overall mobility and (iii) reducing risk of disability caused by back pain.

Back pain can be easily reduced or prevented using the following exercises: knee to chest stretch, modified cobra, standing hip stretch, seated spinal twist, pelvic tilt and glute bridges. Hot tub bath, and swimming or water exercises can also help with back pain.

10) Manage stress: Stress can cause or aggravate back pain, so it is necessary to manage or reduce stress using relaxation techniques like meditation, deep breathing, stretching exercises, and yoga.

11) Yogic Asanas: Yogasanas which can help with the reduction and prevention of back pain include Bhujangasana, Paschimottanasana, Ushtrasana, Dhanurasana, and Setubandhasana. Details and images of these are available online, or one can enroll for yoga classes.  

12) Back pain associated with pregnancy: During pregnancy, the ligaments in your body naturally become softer and stretch to prepare you for labour. This can put a strain on the joints of your lower back and pelvis, which can cause back pain. The same methods as described so far can help relieve back pain with this condition too.

In this way, people affected with back pain pain can use a combination of rest, medicines, diet, and exercises to treat their pain on a long term basis. An accurate diagnosis by a qualified and experienced medical practitioner is a must. Likewise, it is best to take professional help for handling acute back pain and for planning long term treatment, and management with exercises. What works best for one person may not work for someone else; also different stages of back pain causing diseases may require different management in the same individual.  However, it is an established fact that regular adherence to an effective exercise programme can definitely preserve structure and function of the back on a long term basis.

Dr A A Mundewadi is available as an Ayurvedic Consultant at https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com

How to Reduce Knee Joint Pain

The knee is the largest and probably the most complex joint in the human body. Diseases of this joint can seriously hamper movement as well as quality of life. The joint is made up of the thigh bone, the shin bones, knee cap, and muscles and cartilages. Common diseases of the joints include osteoarthritis, rheumatoid arthritis, and traumatic arthritis. Any disease of this joint will normally cause the following symptoms: pain, redness, inflammation, heat, swelling, stiffness, immobility or limited mobility.

Most of these symptoms are normally treated with rest, ice or heat applications, compression, elevation, over-the-counter medications, non-steroid-anti-inflammatory drugs, physiotherapy, intra-articular injections, and surgery. Most diseases of the knee joint last for long periods, and cause symptoms, of which pain is probably the one symptom which requires immediate attention. Measures and ways to prevent or treat this pain of the knee joint will be discussed at length here.

1) Walking or running on a soft ground or mud-filled ground is safer than on hard surfaces like concrete, which can damage knee and ankle joints in the long run.

2) Gait alignment and correction is important to treat or prevent knee joint pain; professional advice may be required for this.

3) Weight reduction is another important method to reduce pressure on painful knee joints. The stress on knee joints on level ground is about 1.5 times the body weight, while on stair-cases, it may increase from 2 to 3 times the body weight.

4) Regular exercise is important in maintaining strength of the joint muscles. Some good choices include walking, swimming, water aerobics, stationary cycling, and elliptical machines. Tai chi may also help ease stiffness and improve balance.

5) Painful or unstable joints may induce falls, which can further damage an already diseased joint. Falls can be prevented by using good lighting, fitting handles on staircases and in bathrooms, using a cane for support, and using a sturdy ladder or stool when climbing up. Knee splints and braces can also stabilize joints.

6) Cold application like ice is usually used within the first 48-72 hours of a joint injury, after which heat can be used. Treatment time for both is usually 15-20 minutes 2 or 3 times a day, taking care not to harm the skin.

7) High impact activities and exercises like running, jumping, kickboxing, lunges and deep squats, that put a lot of stress on the knees, should be avoided.

8) A diet which has anti-inflammatory properties should be adopted since it helps in reducing joint inflammation, swelling, and long term damage. These include fruits and vegetables that are high in phytonutrients like vitamins C, D, and E, and selenium, as well as cold water fish which contain omega-3-fatty acids.

9) Acupuncture, or acupressure, sometimes combined with moxibustion, can help relieve the pain of osteoarthritis.

10) Stress should be avoided or reduced since it can increase muscular pain and also increase pain perception. Stress can be reduced effectively by deep breathing, relaxation techniques, meditation and yoga. Massage can also relieve stress and bring about a feeling of well being.

11) Supplements and herbs like ginger, curcumin (from turmeric), glucosamine and chondroitin sulphate, may reduce pain, inflammation, and help rebuild cartilage tissue. Likewise, Ayurvedic medicines can be utilized for a few months to treat swelling, pain and stiffness, help rebuild cartilage and heal damaged bones. Depending upon the diagnosis and severity of joint disease, Ayurvedic treatment may be required for about 4 to 8 months. Self-medication should be avoided at all costs.

12) As mentioned earlier, exercises are best for reducing and preventing knee joint pain on a long term basis, and keeping the joints and associated muscles in good physical condition. These include warm up, heel cord stretch, quadriceps stretch (standing and supine), hamstring stretch, half squats, hamstring curls, calf raises, leg extensions, straight leg raises (prone and supine), hip abduction and adduction, and leg presses. Details and images of these exercises are all available online. These exercises can be adopted as a joint conditioning programme lasting from 4 to 6 weeks, after which these can be continued with lesser frequency life-long, on a maintenance basis.

13) Yoga exercises are also very useful in preventing and relieving knee joint pain. These can be performed everyday for about 5-20 minutes, depending upon the severity of the condition. Included here is a list of asanas which are quite simple and can be done by almost anyone. These include Santulasana, Natrajasana, Vrikshasana, Trikonasana and Veerabhadrasana. These asanas involve movement of all the components of the knee joint and lower limbs, and help in improving blood flow, strengthening muscles, bones and cartilage, and reducing long term pain and inflammation.

In this way, people affected with knee joint pain can use a combination of medicines, diet, and exercises to treat their pain on a long term basis. An accurate diagnosis by a qualified and experienced medical practitioner is a must. Likewise, it is best to take professional help for handling acute joint conditions and for planning long term treatment, and management with exercises. What works best for one person may not work for someone else; also different stages of knee joint diseases may require different management in the same individual.  However, it is an established fact that regular adherence to an effective exercise programme can definitely preserve joint structure and function on a long term basis.

Dr A A Mundewadi is available as an Ayurvedic Consultant at  https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com