Starting a new running habit doesn't have to be hard. This guide makes it easy to get started, get inspired and stay on track. When you consult a doctor, they will inform that running comfort starts with a good pair of shoes. Make sure that they are specified for running, and that the shoes are not too loose or tight. Ideally, they need to be a little larger than your dress or casual pairs, so that they don’t “heel slip”, and fit securely and comfortably in the midfoot area.Alright, now you’ve got your shoes, and you are ready to begin running. Here are some other recommendations when starting a running program, and as you progress over days, weeks, and months:
It is important that you stay hydrated before and after running, and the best source of hydration is regular water. Right after running, water should be the only beverage that you drink, and make a conscious effort to increase your daily water intake in relation to how far, and how often, you run.
- ● If you are travelling shorter distances
- ● If you are travelling longer distances
- 1. Start to shift before the trip: For few days before you leave, adjust with the mealtimes and bedtime incrementally closer to the scheduled destination. Even a partial switch may help.
- 2. Stay hydrated: Mild dehydration is common when travelling by air. Drink plenty of fluids during, and after your flight. Avoid caffeine and alcohol entirely as they promote dehydration and worsens the symptoms of jet lag, both can also disturb your sleep.
- 3. Switch as rapidly as possible upon arrival: Don't sleep in until it's bedtime in the new time zone.
- 4. Move around: Take a walk, do some static stretch exercises on the flight. But after you land, avoid heavy workout near bedtime, as it can delay sleep.
- 5. Use the sun to help you re-adjust:. Exposure to sunlight helps regulate your circadian rhythms. In case of travelling from west to east, you need to wake up early, get exposed to the early morning sun and if travelling east to west, you need to wake up late, get yourself exposed to late afternoon sunlight.
- 6. Eat sensibly: Avoid heavy diets such as high carb or fatty diet close to bedtime because that can be disruptive to sleep.
|Parameters||Back Pain||Kidney Pain|
|Triggers||Prolonged sitting, lying, standing (sciatic pain)||Drinking large amount of fluids (in ureteropelvic junction [UPJ] obstruction) Usually not triggered by movements|
- ● Infants from birth to age two years, and older people of age more than 65
- ● People who smoke, misuse certain illicit drugs, who are on certain medication or consume excessive alcohol
- ● People with certain chronic health conditions that weakened the immunity such as asthma, cystic fibrosis, diabetes, stroke or heart failure
- ● People with restricted mobility ( such as bedridden)
- ● Fever
- ● Dry cough
- ● Muscle aches
- ● Wheezing
- ● Fatigue
- ● Fever with cycles of chills
- ● Flushed cheeks
- ● Body aches
- ● Wracking coughs
- ● Rusty or yellow mucus
- ● Difficulty in breathing
- ● Rattling lungs that sound like rales and crackles
- ● Profuse sweating
- ● Bluish lips and nails
- ● Confusion
- ● Intravenous antibiotics
- ● Respiratory therapy
- ● Oxygen therapy
- ● Age: The risk of breast cancer increases with age. The average age of men diagnosed with breast cancer is about 68years.
- ● High estrogen levels: The presence of estrogen stimulates breast cell growth either normal or abnormal. Men can have high estrogen levels as a result of:
- 1. Taking hormonal medicines
- 2. Being overweight or obese, which increases the production of estrogen
- 3. Getting exposed to estrogens in the environment (Example: estrogen and other hormones that are fed to fatten up beef cattle or the breakdown products of the pesticide DDT, which can mimic the effects of estrogen in the body)
- 4. Being alcoholic, which limits the ability of the liver to regulate blood estrogen levels
- 5. Having liver disease, which leads to lower levels of androgens (male hormones) and higher levels of estrogen (female hormones). This increases the risk of developing gynecomastia (breast tissue growth that is non-cancerous) as well as breast cancer.
- ● Klinefelter syndrome: It is a chromosomal condition that impairs male physical and cognitive development that affects about 1 in 1,000 men. Men with Klinefelter syndrome have lower levels of androgens and higher levels of estrogen.
- ● Radiation exposure: Men treated with radiation to the chest, such as for lymphoma is at an increased risk of developing breast cancer.
- ● A strong family history of breast cancer or genetic mutations.
- ● A lump or swelling, which is usually (but not always) painless
- ● Nipple retraction (turning inward)
- ● Skin dimpling or puckering
- ● Discharge from the nipple
- ● Redness or scaling of the nipple or breast skin
- ● Mammogram
- ● Ultrasound
- ● Nipple discharge examination
- ● Biopsy
- a) Fine needle biopsy
- b) Stereotactic needle biopsy
- c) Incisional biopsy
- d) Excisional biopsy
- e) Lymph node biopsy
- ● Surgery
- ● Lymph Node Surgery
- ● Radiation Therapy
- ● Hormonal Therapy
- ● Chemotherapy
- ● Targeted Therapy
- ● Cleaning your feet daily with warm and a mild soap. Avoid soaking the feet. Use a soft towel to dry the feet.
- ● Inspecting your feet every day for cuts, redness, blisters, swelling, calluses, or other problems. Use a mirror to check the bottoms of the feet.
- ● Use lotion to moisturize your feet. Don't leave the lotion between the toes.
- ● Filing the corns and calluses gently with a pumice stone after a shower.
- ● Cutting toenails and file the edges.
- ● Always wear shoes or slippers to protect feet from injuries. Also, wear thick, soft, seamless socks can prevent skin irritation.
- ● Wearing shoes that fit well and allow the toes to move.
- ● Checking your shoes to make sure that the shoes are free of tears, sharp edges, or objects that might injure the feet.
- ● Tunnel vision: Loss of peripheral vision makes you see things right in front of you.
- ● Eye twitching: Maybe one, or both of your eyes will randomly spasm.
- ● Dry or wet eyes: It is the most common symptom caused due to stress.
- ● Blurry vision: You may experience mild blur vision due to stress.
- ● Eye strain: This is caused due to simple activities like staring at the computer screen for an extended period at work
- ● Eye floaters: These are tiny spots that drift across your vision.
● Taking slow, deep breaths, sending the air into your belly instead of your chest ● Engaging yourself in different activities such as gardening, reading, swimming, etc. ● Exercising ● Taking warm bath ● Power naps
- ● Nutritious food and sufficient sleep
|Parameters||Jumper’s Knee||Runner’s Knee|