Aug
18

Rickets Symptoms: Adults

Adults too tend to suffer from rickets symptoms. However, in adults, the disease is known as osteomalacia. This disease leads to softening of bones in adults. Some of the prominent rickets symptoms in adults are:
•Severe bone pain (specially in hips, lower spine, pelvis and legs)
•Numbness felt around mouth and in arms and legs
•Sudden spasms felt by hands and feet
•Weakness in muscles leading to muscle pain
•Prone to bone fractures
•Fatigue and muscle stiffness
All the above rickets symptoms and signs are caused by low vitamin D levels in the body. Diets for children and adults suffering from rickets symptoms must include large doses of vitamin D, calcium and phosphorous. An adult must have an intake of at least 2000 IU of vitamin D a day, to sustain strong and healthy bones. A pregnant lady must compulsorily consume at least 10 micro grams of vitamin D per day. Consumption of vitamin D is very important as function of vitamin D is not only strengthening the bones but also enhancing the immune system by mitigating risks of cancers and bone problems (like osteoporosis and osteomalacia). Children being more susceptible to rickets, must be encouraged to play in sunshine. This is because the human body is designed to make vitamin D naturally in the body in sunlight. All said and done, nothing precedes a good and a healthy diet. Cooked eggs, fish, cod liver oil, cereals and margarine are rich sources of vitamin D that aid in development of healthy bones in children. Besides, one must also consume diets rich in calcium, like milk, green vegetables (like broccoli), lentils, kidney beans and dried fruits. After all, health is wealth. Eating healthy food everyday will keep all disorders and diseases at bay! Isn’t it?

Aug
12

Useful Exercises for Sprained Wrist

Before you start on with the exercises, it is important for you to take adequate amount of rest for at least the initial 24-48 hours! The sequence of healing is abbreviated as R.I.C.E, which stands for Rest, Ice, Compression and Elevation. This means that for the initial 24-48 hours, you are not supposed to exert your wrist. You should keep it at rest and ice it for at least 15-20 minutes at every 4 hours gap. For this, you can wrap the ice in a towel and give compressions on the injured wrist. It is also important to keep the sprained wrist in an elevated position so that the blood is not collected in that area. You must consult your physician before starting with the exercises depending upon your condition. However, starting on mild stretching and wrist strengthening exercises after 48 hours should be fine under normal conditions.

Wrist Stretching Exercises
The following exercises would prove to be beneficial in regaining the range of motion and the normal mobility of the wrist. Have a look!

Exercise #1
You need to gently bend you wrist in the forward direction and keep it in the same position for at least 5 seconds. Then bend the wrist in the backward direction and hold it for 5 seconds as well. Now, you need to gently move your wrist from side to side, like when you do while wearing a wrist watch or a bangle. Repeat the forward, backward and side to side exercises in 3 sets of 10. This will help in regaining the range of motion.

Exercise #2
This exercise would require both the hands as the healthy hand will help bend the weak hand forward and backward. First, you need to press the backside of the palm of your injured wrist in downward direction and hold it for about 15-30 seconds. Now use your healthy hand to press the fingers of the sprained hand in backward direction. Hold this position for 15-30 seconds and do 3 sets of both the downward and backward motion. Make sure that you keep your elbows straight during this exercise.

Exercise #3
In this exercise, you need to perform a wrist extension and wrist flexion stretch. Firstly, you need to stand and place your hand flat on a table, with the base of your palm below. Make sure that you keep your elbows straight and lean your body forward with the weight on the palms. Hold on for about 15 seconds and repeat thrice. Next, you need to stand with the base of your palm facing upward and the fingers pointing towards your face. Keep your elbows straight and lean away from the table. Hold on for about 15 seconds and repeat thrice.

Exercise #4
The next exercise would be to place your elbow on a 90° angle and turn your palm in an upward direction, hold on for 5 seconds and then turn your palm in the downward direction. Again hold on for 5 seconds and keep repeating till you perform 3 sets of 10.

 

Jun
29

Fun Activities for Kids Outside

The outdoor activities enlisted in the paragraphs below should help build up the enthusiasm and generate the attitude necessary for enjoying life as a whole.

Rope Jump: The rope jump is one of the fun fitness activities that can be enjoyed when in a large group. Coordination among players while jumping is very important. One should start with swinging the rope at a slow pace in the beginning; it is also important to keep it lower.

Nature Walks: Taking the kids for nature walks is one of the best ideas for an outdoor activity. Parents can teach them about plants, animals, insects, etc. The fun outdoor activities like that of nature walks develop interest among children about the different aspects and elements of nature.

Tug-of-War: It is one of the fun outdoor activities for kids which can be enjoyed by children from all the age groups. A big group is needed for such fun group activities. This group has to be divided in two teams. Both the teams have to test each others’ physical strength by tugging at the rope.

Fun Activities for Kids at Home
Here are few easy to perform fun indoor activities for kids. The different types of arts and crafts are performed by kids as indoor activities.

Collages: Making collages is fun and a nice indoor activity for kids. The materials needed for this activity can easily be found at home. Old magazines prove to be useful for the purpose of obtaining cuttings. These cuttings have to be pasted on construction paper to create artworks. Artworks created in the form of collages can be theme-based.

Memory Drawing: The activity of memory drawing involves sketching and painting on any topic of their choice; it is one of the fun things to do. Such kids art activities allow to express different ideas with the help of memories. The subject for these drawings therefore, originate from the happenings of day-to-day life.

Shadow Boxes: Making a shadow box allows kids to exhibit their creativity. A shadow box is basically an artwork used to depict a particular scene. A cardboard box is generally as a construction base for decoration. The elements used for decoration are placed in this cardboard box. A black construction paper should be used for background in shadow box creation.

 

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