Osteoporosis prevention and care

Osteoporosis Prevention And Care


Osteoporosis is a medical condition where the density of the bones is reduced thereby resulting in decreased bone strength and increased bone fragility. It is estimated in a study published in the Indian Journal of Medical Research that more than 25 million Indians are affected by osteoporosis, most of which are women. Data in India suggests such prevalence due to Vitamin D deficiency in Indians after 50 years of age and that it can be battled with proper nutrition. Osteoporosis requires proper prevention and care but before visiting that, let’s briefly touch upon its causes, symptoms and diagnosis.

Causes, Symptoms and Diagnosis

Osteoporosis occurs when the pores in the bones are enlarged thereby causing it to lose density. This is caused due to a number of factors including age, race (mostly Asian / Caucasian), smaller body frame, low body weight, early menopause (in women, low oestrogen levels), low testosterone in men, genetics, smoking and drinking excessively, lack of exercise, poor nutrition, calcium and Vitamin D deficiency, medical conditions such as hyperthyroidism, chronic inflammation diseases, and use of certain medications such as prednisone or cortisone.

Symptoms include receding gum lines, weakened grip and strength, weak and brittle nails. But in most cases, symptoms do not show unless there is a bone fracture. If a person has osteoporosis, he becomes quite prone to fractures. In severe osteoporosis, the bones are extremely brittle and slightest pressure on a bone could cause fractures. Symptoms in this case include back and neck pain. There may also be height loss.

Osteoporosis is diagnosed through a physical test and medical history examination. There may be tests on blood and urine. Bone density tests or dual-energy X-ray absorptiometry (DEXA) are also done.

Prevention and Care

Osteoporosis while has medications, requires management by way of therapeutic healing. Physiotherapy of osteoporosis patients becomes essential to rebuild strength, flexibility and mobility, and manage pain. It includes exercise therapy where the patient is guided by the physiotherapist to do resistance training exercises, such as, leg presses, squats, push-ups, and weight training with resistance bands, dumbbells and resistance exercise machines, along with postural exercises and balance exercises. In addition, the patient is required to be engaged in physical activity such as walking, taking the stairs and so on. What is important aside from physiotherapy is a nutrition and diet therapy considering the nutrition deficiency in an osteoporosis patient. A diet chart is made by the diet and nutrition therapist keeping in mind that the diet should be comprehensive of the following nutrients: calcium, vitamin D and additionally, protein, magnesium, vitamin K, and zinc. In addition to physiotherapy, exercise therapy and diet therapy, a general healthy lifestyle has to be maintained where smoking and alcohol should be avoided. Women could be benefited from a hormone therapy.

We at Eva Physiocare have developed an integrated wellness programme for osteoporosis patients where we focus on physiotherapy, exercise therapy, diet and nutrition therapy, thereby enabling the patient to get back to his normal life in no time through holistic healing.

Vedic diet bliss for insulin resistance

Vedic Diet Bliss For Insulin Resistance


Insulin resistance is a condition where the cells of the body develop the inability to respond to the insulin hormone (made by the pancreas), resulting in issues such as type 2 diabetes, gestational diabetes and prediabetes, if lifestyle changes are not made in time. According to a study published in the Journal of the Association of Physicians in India, today, diabetes resulting from insulin resistance is a global problem, growing as a pandemic, where the count is estimated to be over 300 million by the year 2025, almost one-third of which will be attributed to Indians alone.


The key factor contributing to insulin resistance is the changing (sedentary) lifestyle with a vastly improper diet including a high-calorie diet, high-carbohydrate or high-sugar diet. As a result, those developing insulin resistance are often seen to be obese, although, it may develop in the non-obese population as well. Other causes include medications or high dosage steroids, existence of chronic diseases, existence of diabetes in the family, been previously diagnosed with gestational diabetes during childbirth, and having Cushing’s disease or polycystic ovaries. Usually if a person has high levels of insulin in the blood, excess fat in the liver and pancreas, and inflammation, then he / she is more prone to developing insulin resistance.

Symptoms & Diagnosis

The common symptoms include lethargy, extreme thirst, unnatural hunger leading to bingeing on food, difficulty concentrating, weight gain in the belly, increased urination, tingling in hands / feet, frequent infections, high blood pressure and cholesterol levels. These symptoms may not show at all at initial stages and may show up only in blood tests. In case the patient develops type 2 diabetes, gestational diabetes and prediabetes, additional symptoms include increased blood glucose levels and those symptoms that are particular to the diabetes. Insulin resistance is diagnosed through tests such as A1C test, fasting blood glucose test, glucose tolerance testing and random blood sugar tests.


The best way to control insulin resistance is by improving lifestyle.

Firstly, one must consult a diet and nutrition therapist for a complete change in the diet regimen. The key is to follow a low-carb and ketogenic diet containing very low calories in order to lose weight that is attributed to insulin resistance. It is generally advised to completely avoid saturated fats, highly processed foods as they put a lot of stress on the pancreas.

Following a perfectly balanced Vedic diet turns out to be a completely blissful experience for insulin resistance patients. Vedic diets generally include whole, unprocessed foods, vegetables (fresh, low-sodium canned, and frozen) and fruits (fresh / frozen). They can be listed as below –

  1. Vegetables include tomatoes, spinach, peppers, leafy greens like spinach, collard, kale, and cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts. They are low-calorie and high-fiber in nature.
  2. Fruits include apples, berries, bananas, grapes, plums, and peaches for fiber, vitamins, and minerals. Fruit juices, however, are to be avoided.
  3. Dairy is essential and the diet must include fat-free, low-fat, or non-fat unsweetened milk and yogurt, or alternative milks such as those from almond / soy, in case one is lactose intolerant.
  4. Other foods include –
  • whole grains
  • beans and legumes
  • fish rich in omega-3 fatty acids (salmon, mackerel, herring, sardines, rainbow trout, tilapia, cod, flounder, halibut, haddock, lobster, scallops, shrimp, oysters, clams, or crabs)
  • poultry (chicken breasts, Cornish hen, or turkey)
  • other lean protein (pork, veal, lamb, and beef / soy, tempeh, beans, and legumes)
  • spices (Fenugreek seeds, garlic, onion, turmeric, cumin seeds, ginger, garlic, onions, mustard, curry leaves, cinnamon, mustard and coriander)
  • healthy unsaturated fat sources such as nuts
  • oils from mustard, olive, canola, soybean, sesame and sunflower.
  1. Additionally, one must limit alcohol or give it up completely.

Secondly, one must also consult the physiotherapist for an exercise regimen that helps in controlling weight.

We at Eva Physiocare have developed an integrated wellness programme containing diet therapy, nutrition therapy and exercise therapy for insulin resistant patients.



All You Need To Know About Stress Eating

“A state of mental or emotional strain or tension resulting from adverse or demanding circumstances” or “stress” as we know it, is a normal part of life which exposes a person to many emotional, physical or behavioural changes. We all have bad days, we all feel overloaded on some days and as such not all stress is bad, however prolonged stress undoubtedly carries with it a lot of health implications which are heart diseases, hypertension and high blood pressure, strokes, IBS (Irritable Bowel Syndrome), ulcers, diabetes, muscle and joint pain, miscarriage, allergies, alopecia, anxiety, depression, panic attacks and in some cases may also lead to the death of a person.

Although stress is unavoidable in today’s complex modern world, but it is manageable. We all experience stress in different ways and as such it is very difficult to generalize stress management techniques. However, in every case of stress there are certain signals sent to the body by our nervous system and adrenal glands. These signals need to be identified to manage the stress levels.

Further, while managing stress levels, your diet plan plays a very predominant role. Studies show that proper nutrition and diet can help you fight all your stressful days.

In saying this, it is important to make a Stress Management Diet, which can be based on the following tips:

  1. Have your meals in small quantities throughout the day.
  2. Avoid comfort foods such as pizza, pasta, noodles and all the cheesy junk food.
  3. Include fruits and juices in your diet.
  4. Avoid alcohol, sugar, caffeine, and nicotine.
  5. Include high fibre and complex carbohydrate rich foods in your diet.
  6. Vitamins and Minerals are important to keep a check on your stress levels.
  7. A diet chart may include oranges, avocados, potatoes, raw veggies, fatty fish, nuts, black tea, milk and some herbal supplements.

Stress depletes several important nutrients from your body. Therefore, a nutritious dense diet is needed for managing and recovering from stress.

Good and healthy food can actually reduce our stress levels. At the first place avoid stress, which is rather difficult in the real world and as such when it takes up on you – take a deep breath, meditate, exercise and give your body correct nutrition to combat it. Eat your stress with what you actually eat.!

Hypertension, More Because of Your Lifestyle

Let’s take step to prevent it today, it’s “hypertension day” 17th May.

Hypertension is most commonly caused due to lifestyle. It is of two types primary or secondary . Secondary is due to any other diseases. We consider it normal when it is 120/80. Here 120 is Systolic BP and 80 is Diastolic BP . When it goes high up to 140/90 or above for longer period of time then it comes under hypertension. To understand it we need to know what it is actually and what could be the reasons of hypertension .

Hypertension is the chronic increase in the arterial blood pressure due to the flow of blood in it . It is measured by cardiac output multiply by arterial resistance . Blood pressure is determined as Diastolic pressure ( arterial blood pressure during the heart rest ) and Systolic ( Blood pressure that is when heart contract to pump the blood pressure) .
BP = CO ( cardiac output ) X  Arterial Resistance

So, BP increase for long period of time because of mainly three reasons :
1. Increased cardiac output : if CO increase then the arterial pressure automatically increases for e.g. during exercise .
2. Blood Volume: If blood volume get increase in body it cause increase in BP.
3. Arterial resistance itself one of the most important cause of high BP , It depends upon – flexibility of artery wall , artery diameter and blood viscosity.

Flexibility of artery wall , artery diameter , blood viscosity all three factors are highly related to lifestyle and dietary intake . High fat or processed diet and lack of physical activity cause decreased arterial diameter, and increase in viscosity of blood . Due to chronic increase in BP it may cause further damage of arterial wall and over a period of time different fats, proteins or toxic particles get accumulate in that damaged wall which form arthrosclerosis.

High BP and its effects on arterial wall cause so many complications to different organs most affected organs are brain , kidney and eyes . If the part of arthrosclerosis get detached and with blood stream reach small capillaries in brain it may cause stock , or it may damage the delicate capillaries in kidney and eyes.

Healthy diet and lifestyle modification is the only way to prevent all this. Take High fibber diet , avoid processed food, avoid smoking, and do moderate exercise to stay healthy. Sodium potassium balance is important to manage hypertension. If BP is sensitive to sodium then cut down the salt intake or potassium rich diet can help a lot . Healthy diet help in thinning blood and arterial wall flexibility.