Rheumatoid Arthritis And Diabetes- What's The Link?

Having Rheumatoid Arthritis (RA) can be an enormous challenge for even the most determined amongst us. Even simple daily tasks like doing the laundry or walking to the market can become almost impossible, not to mention the constant pain and stiffness which can significantly increase mental stress. No wonder that people with RA are at high risk of having psychological disorders like chronic anxiety and even full-blown depression.

Now, researchers have found out that people who suffer from RA are at increased risk of getting Type 2 Diabetes.

The research

At the Texas Southwestern Medical School, researchers have looked closely at the general lifestyle, level of activity and daily habits of people with RA. The researchers found that such people have a 50% greater risk of contracting Type 2 Diabetes compared to people without RA.

But why?

The primary reason for this spike in Diabetes risk is the intense inflammation and strong autoimmune reaction that people with RA suffer from. This slows down the body’s ability to make use of the insulin being produced in the pancreas.  

The increased risk of Diabetes can also be the result of decreased level of physical activity. People with RA suffer from constant pain and stiffness, which makes it difficult to move around. Thus, such people are forced to lead a sedentary life. The gradual increase in weight due to lack of calorie-burning activities is in part responsible for the heightened risk of Diabetes.

What you need to do

The first thing is to not panic. Yes, if you have RA then the risk of getting Diabetes is high. Instead of treating this information as a death-knell of doom and gloom, you can use it as a forewarning. Since you already know the risk, you can take steps immediately to prepare yourself for the ugly eventuality.

If you want to reduce the risk of getting Type 2 Diabetes, then you need to adopt the following 5 points without any further delay:

1. Talk to your doctor: Inform your doctor about this important piece of research. To control the risk of getting Diabetes, your doctor will require detailed information about your general lifestyle, daily diet, level of activity and so on. Make sure you have an honest and open discussion.
2. Control your weight: One of the major risk factors for Diabetes is body weight. The greater the weight, the more is the risk. First, find out whether your weight and Body Mass Index (BMI) are in the safe range or not. If they are not, then you need to bring your daily diet under strict control. Immediately cut off fat-rich foods like butter and red meat. Instead, add more nuts, fruits and vegetables to your palate.
3. Exercise regularly: Yes, this is easier said than done for somebody suffering from RA. But it is critical if you want to reduce the risk of getting Diabetes. Regular exercise will not only help in controlling weight, but also keep the musculoskeletal system strong and flexible. Research suggests that people who undertake moderate physical activity in spite of having RA benefit from reduced stiffness and pain sensation.
4. Stay away from junk food: Such foods do not contribute at all to the health of your body. Instead, they just add empty calories. Such foods may also contain high levels of sugar, which in turn puts pressure on your body to maintain the glucose level in your blood.
5. Avoid bad habits: Both smoking and drinking increase the risk of Diabetes while intensifying the symptoms of RA. While smoking slowly destroys your respiratory system, alcohol puts enormous strain on the digestive system (especially on liver). Eliminate both of them from your life if you want to stay healthy.    

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Top Lumbar Spondylosis Exercises Which Experts Recommend

Lumbar Spondylosis is a condition in which the vertebrae, facets and joints of the lumbar spine become structurally degraded. This problem can cause enormous pain and stiffness, and has the capacity to completely disrupt your life. People with Lumbar Spondylosis are unable to complete even simple daily tasks, not to mention the stress caused by the chronic pain.

While medication is usually prescribed in order to treat this problem, it is simply not sufficient. Doctors around the world ask their patients to do specific exercises that target the spine. These exercises are easy to do, and require just half an hour per day. Regular practice of these exercises helps to reduce pain sensation and stiffness, while promoting faster recovery.

Exercises for Lumbar Spondylosis

1. Press-up

• Lie on your stomach on the floor with your arms by your side.
• Using your forearms, slowly lift your chest upwards.
• Hold the pose and count to 5 while breathing deeply.
• Slowly return to the starting position.
• Repeat this exercise 15 times.

2. Pelvic Raise

• Lie on the floor with your arms by your side.
• Bend your knees so that your feet are flat on the floor.
• Raise your buttocks off the floor.
• Keep your back straight and don’t raise your head, neck or shoulders.
• Hold the position and count to 5.
• Slowly return to the starting position.
• Repeat this 10 times.

3. Low Trunk Rotation

• Lie on your back.
• Bend your knees and place your feet flat on the floor.
• Draw your belly button in towards the spine. Make sure that your back is flat against the floor.
• Slowly move your knees to your right until you feel a gentle stretch on your left.
• Hold the position and count to 5.
• Slowly return to the starting position.
• Repeat this move on your left side.
• Do this exercise 10 times on either side.

4. Lying Leg Raise

• Lie with your back flat on the ground with both legs extended.
• Keep your legs straight as much as possible until they form a 90 degree angle.
• Hold the position and count to 5
• Slowly lower your legs to the floor.
• Repeat 10 times.

5. Hip Flexion

• Lie down on the floor with your hands by your side.
• Make sure your back is flat on the floor.
• Lift your right knee and bring it close to the chest until you feel a gentle stretch in your thigh.
• Hold the pose and count to 5.
• Lower the leg and return to the starting position.
• Repeat this with the left leg.
• Do this 10 times on both legs.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

5 Easy Dos And Don’ts For Lumbar Spondylosis

People with Lumbar Spondylosis tend to think the worst: life would no longer be the same again. They need to take complete rest. They may even have to quit working! Such doomsday scenario, however, belong in the realm of fantasy. The reality is that Lumbar Spondylosis – no matter how severe – can be controlled in a way that you can continue to lead a normal life. To do this, you simply need make minor changes to your existing lifestyle in order to better accommodate the problem of Lumbar Spondylosis. 

Lumbar Spondylosis: what to do

1. Take regular breaks: If you are required to sit or stand for a prolonged period every day, then take a break. For every hour of sitting or standing, take 5 minutes break. Use the break to do some simple stretching exercises. 

2. Support your spine: If you sit continuously the whole day, then you can keep a small pillow at the base of the spine at the belt level. You can also do this while driving a car. This will give much needed support to your spine.

3. Maintain good posture: No matter what you are undertaking, remember to maintain a straight spine. Try to keep your spine relaxed while doing daily tasks. This will help control the sensation of pain while reducing strain on the spine.

4. Use a proper mattress: For sleeping, get a firm mattress that is neither too soft nor too hard. The mattress must bend into the natural curvature of your spine when you lie down. 

5. Sleep well: Try sleeping on your side with the knees bent. Keep a comfortable pillow placed between the knees. This will help to avoid putting stress on the knees, hips and the spine. 

Lumbar Spondylosis: what not to do

1. Stop lifting heavy objects: People who continue to lift heavy objects in spite of having Lumbar Spondylosis tend to suffer from increased pain and stiffness. So, refrain from such activities. 

2. Avoid unnecessary movement: Try to reduce outdoor activities as much as possible. Instead of going to the party or rock concert, try to take rest at home. 

3. Abstain from excessive exercise: You need to avoid straining your spine in order to recuperate. Reduce the time spent and the intensity of your workout routine. Moreover, exercising without the guidance of a trainer can worsen your condition. Talk to your trainer and doctor before going to the gym. 

4. Don’t twist your spine: Do not pivot your neck if you want to turn your head. Instead, turn using your feet. Try to keep your spine as stable as possible. 

5. Refrain from alcohol: While it may reduce the pain sensation, alcohol interferes with the functioning of your medication. This means that it will take more time for you to get better. 

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Lumbar Spondylosis – Do You Know What It Is?

Lumbar spondylosis refers to bony overgrowths or osteophytes which predominantly occur at the lumbar region of the spine. In most cases, lumbar spondylosis occurs due to ageing. However, the sedentary lives and improper diet of people nowadays can also cause degeneration at the lower region of the spine, leading to lumbar spondylosis.

Symptoms

Pain and stiffness are the leading symptoms of Lumbar Spondylosis, both of which may start gradually.

In most patients, the pain is intense enough to disrupt their daily lives. The pain becomes even more intense when standing or sitting for long periods. Sneezing or coughing can also increase the pain.

While in some people the pain causes local tenderness and muscular spasm, lumbar spondylosis may occur without any obvious symptom.

What are the causes?

Lumbar spondylosis can be caused by:

1. Degeneration of the spine: Since the spine carries most of the weight, it is especially prone to age-related degeneration. This process leads to weakening of the vertebrae, ligaments and stiffening of the facet joints. The spinal canal may also become too narrow.

2. Bone spurs: As ageing causes the structure of the spine to become gradually weak, in response the body may try to grow extra bone to make the spine stronger. This can put pressure on the spinal cord and the nerves, leading to pain.

3. Disc herniation: Sometimes, a spinal disc might develop cracks through which the internal material could leak out. This puts pressure on the surrounding nerves and muscles, thus causing pain and even numbness.

4. Spinal disc dehydration: The spinal discs are thick pads which rest in between the vertebrae. The gel-like material making up the discs can dry up over time, causing the bones to rub together. This causes pain.

5. Injury: A fall down the stairs or a car accident can injure your back and the bones in it.

Common risk factors

•    Repetitive stress
•    Chronic bad posture
•    Regular strain due to work
•    Injuries
•    Excess weight
•    Inactive lifestyle
•    Smoking
•    Family history

What to do?

If you have been suffering from back pain for more than a week, then you need to consult a doctor without delay. If you feel tender spots on your lower back, then remember to inform your doctor. To get the best possible treatment, you should visit a specialized clinic for proper medical examination and treatment.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Avoid These For Healthy Bones

What you eat has an enormous impact on the condition of your bones in particular and the skeletal system in general. When it comes to building stronger bones, most of us have some vague idea of eating calcium-rich foods or occasionally popping a vitamin D pill. However, few of us know that not all foods are good for the bones. Some can harm bone health indirectly.

Today, let’s talk about foods you should avoid if you want healthy bones.

Foods which hurt bone health

1. Salty foods: If you frequently eat foods which are salty, you could end up losing calcium from your bones, which in turn makes them more brittle and weak. Salt causes the body to dispose off calcium stored in the bones through the urine. If you cannot avoid salt, at least control its intake by cutting out salty food from your diet. 

2. Sugary edibles: Excess sugar in your blood reduces the body’s capacity to absorb and store calcium. Moreover, your bones start to leak phosphorus, which is an important mineral required to maintain optimal bone health. 

3. Soft drinks: Fizzy drinks may quench your thirst, but they also reduce the body’s capacity to absorb calcium from the food you eat. This is because of the phosphoric acid which is often added to soft drinks as a food additive. 

4. Coffee: The caffeine present in coffee and other caffeinated drinks are known to cause leakage of calcium from the bones, which reduces bone strength and rigidity. If you really want to drink coffee, then opt for the decaffeinated brands. Otherwise, you can just switch to healthier drinks like green tea. 

5. Alcohol: Regular consumption of alcohol can decrease bone mass, reduce the rate of bone formation and heighten the risk of getting fractures. Alcohol can also interfere with the working of medicines you may be taking for diseases like Osteoarthritis.

By Dr. Shabtab Khalid

ZilaxoAdvanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-UnaniFormulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Prevent Carpal Tunnel Syndrome – Follow These Tips Now!

Whether you are an office worker or a homemaker – Carpal Tunnel Syndrome affects your hands in such a way that it severely reduces your ability to perform your duties. The pain, numbness and stiffness associated with this condition can make your hands practically unusable. 

In order to reduce the risk of getting Carpal Tunnel Syndrome, just follow these 5 simple tips.

Preventing Carpal Tunnel Syndrome

1. Reduce your grip: Most people use more force than necessary while working. If your work involves a computer, then try to hit the keys softly. For prolonged handwriting, use a big pen with a soft grip and smooth ink. This way you won't have to hold the pen tightly or press hard on to the paper.

2. Take regular breaks: Give your hands and wrists a break by gently stretching and bending them periodically. For every hour of work, take a 5 minute break. Alternate finger-intensive tasks when possible. If you use equipment that vibrates or that requires you to exert a great amount of force, taking breaks becomes all-the-more necessary. 

3. Watch your form: Avoid bending your wrist too much either up or down. Keep it in a relaxed middle position. If you use a keyboard at work, keep it level with the elbow or slightly lower. 

4. Maintain posture: Incorrect posture can cause your shoulders to stretch forward. When your shoulders are in this improper position, the neck and shoulder muscles are constrained, and thus press on nerves in your neck. This can affect your wrists, fingers and hands.

5. Keep your hands warm: You're more likely to develop wrist pain, numbness and stiffness if you live and work in a cold environment. To avoid the weather from ruining your wrist, wear gloves to keep your fingers and wrists nice and warm. 

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

5 Ideal Exercises To Fight Sciatica

The sciatic nerve runs down the spine and branches off down the legs. If the surrounding muscles or bones put pressure on the nerve, you will experience pain and numbness. You will experience so much discomfort, that you may not want to get up from the bed!

What you need to do

When people suffer from sciatic pain, they may feel the need to take complete rest. However, doctors and therapists around that world say that this can do more harm than good. Instead of complete rest, you should do moderate exercise, especially those which work on the hip, lower back and the legs. This will not only speed up recovery, but also strengthen the bones and muscles.

Exercises for Sciatica 

1. Towel Calf Stretch

• Sit on the floor with your legs out in front.
• Wrap a towel around the ball of your foot.
• Gently pull on the towel, allowing your foot to slowly bend up toward your knee while keeping your knee straight. 
• Hold the stretch for 15 seconds.
• Slowly release the stretch. 
• Rest for a few seconds and then repeat the stretch 5 times on each leg.  

2. Hamstring Towel Stretch

• Get a towel and lie flat on your back.
• Loop the towel around your foot so that you are holding both ends of the towel.
• Slowly pull on the ends of the towel and use it to lift your leg into the air. Be sure to keep your knee straight. 
• Bring your leg up until a stretch is felt behind your thigh. 
• Hold this position for 20 seconds, and then slowly release the stretch.
• Repeat this process 5 times on each leg.

3. Sitting Piriformis Stretch

• Sit on the floor with your legs straight out before you with your feet flexed upward.
• Bend your right knee and place your foot on the floor on the outside of your opposite knee.
• Place your left elbow on the outside of your right knee to help you gently turn your body toward the right. 
• Hold for 30 seconds and then return to the original position.  
• Repeat 3 times on both sides.

4. Supine Piriformis Stretch

• Lie on your back and bring your right leg up to a right angle. 
• Take your left leg and place your ankle against the knee. 
• Hold the position for 5 seconds before changing legs.

5. Seated Piriformis Stretch

• Sit in a chair.
• Cross your affected leg on top of the other knee.
• Gently lean forward for 5 seconds.
• Return to starting position.
• Repeat 10 times. 

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

4 Simple Dos And Don’ts For Sciatica

Your job makes you sit for hours at a stretch. Have you ever wondered if this can harm your health? People who sit continuously for several hours are at a high risk of getting Sciatica, which occurs when the sciatic nerve is put under pressure by the surrounding bones and muscles. Before you become afflicted with this painful problem, here are some easy-to-follow suggestions that doctors around the world give to people who are worried about Sciatica.

What to do

1. Improve your posture: Since you sit for long periods of time, correct posture becomes all-the-more important. Without proper posture, you are putting your body at high risk of Sciatica, back and neck pain. So whenever you sit or stand, just take a few seconds to feel your posture. Keep your head, back and buttock in one straight line. This will help you work without becoming uncomfortable.

2. Exercise regularly: This will improve blood circulation throughout your body and will help tone up the muscles. Moderate regular exercise also reduces the pressure on the sciatic nerve. Just 30 minutes of walking or jogging every day is sufficient to reduce the risk of Sciatica.

3. Sleep properly: Try to sleep on your side, with one leg placed on a small pillow. This will reduce the stress on your hips, thighs and knees. If you want to sleep on your back, then place a pillow under your knees. This will reduce stress on the hamstrings and back muscles.

4. Do Yoga: It is an ancient practice which combines postures with controlled breathing and meditation. Regular practice of Yoga will increase muscular flexibility and boost blood circulation. By protecting the health of the entire nervous system, Yoga will help ensure that you stay Sciatica-free.

What not to do

1. Don’t sit too much: Yes, this is easier said than done, but you must try to reduce how much you sit in a day. You can do this by taking a 10-minute break for every hour of sitting. Use the break to stretch your legs and walk around the office. This will help relieve pressure on the nerves in and around your back and buttocks.

2. Avoid lifting weights: Such activities put stress on the bones and muscles in the back, which in turn exerts pressure on the sciatic nerve. So instead of carrying one big package, break it up into two or more smaller portions.

3. Watch your wallet: Many people keep their wallet in the back pocket of their trousers. This means that the buttocks are uneven when the person is sitting. So don’t carry a fat wallet and try to keep the back pocket unoccupied. 

4. Stop smoking: While the impact of smoking on lung health is well known, few people know that tobacco increases the risk of inflammation and pain. If you want to avoid Sciatica, then stop smoking without further delay.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Sciatica – The Silent Threat

 If you have been suffering from sharp leg pain for more than a few days then you should start worrying. Constant pain followed by numbness and weakness of the leg is one of the symptoms of Sciatica. The pain usually starts from the lower back and travels down the buttocks to the leg. Some people feel it even in the heel of the foot. Usually, only one leg is affected.

Signs and symptoms of Sciatica

•    Constant pain in one side of the buttock or leg
•    Pain gets worse while sitting
•    The pain feels like it is burning or tingling
•    Weakness and numbness in the leg
•    Difficulty in walking or standing
•    Pain that spreads down the leg 

What causes Sciatica?

1. Herniated disc: This occurs when the gel-like substance in the disc leaks out and puts pressure on a nerve root. This compression of the nerve also leads to nerve inflammation, pain and numbness along with tingling sensation.

2. Lumbar Spinal Stenosis: Older adults usually face this type of nerve compression. The affected person feels pain travelling down either leg. The pain tends to shift and change in intensity with respect to body movement.

3. Spondylolisthesis: This disorder usually affects the lumbar (lower) region of the spine. When one vertebra slips over another vertebra, the patient suffers from Spondylolisthesis. It can be caused by spinal degeneration. Trying to lift a heavy object can also lead to this condition.

4. Injury: An injury to the spine or the region around it can also lead to pressure on the nerve roots. Traumatic events like a car crash or sports injury can cause Sciatica.

5. Piriformis Syndrome: This syndrome occurs when the piriformis muscle puts pressure on the sciatic nerve. This muscle is connected to the thigh bone and helps in rotation of the hip. The syndrome occurs when muscle spasm causes compression on the sciatic nerve.

6. Spinal tumour: Tumours or abnormal growth on the spine can cause sciatic pain. Usually, spinal tumours are rare. However, even a minor tumour can cause enormous nerve pain.

What increases the risk of Sciatica?

1. Age: Age-related issues such as herniated discs and bone spurs are known to cause Sciatica.

2. Obesity: Excess weight increases the stress on your spine, which may lead to sciatic pain.

3. Job profile: Occupation which puts pressure on the back is one reason for having Sciatica.

4. Prolonged sitting: People who sit for long periods are more likely to develop Sciatica than physically active people.

Sciatica is serious

If left untreated, sciatic pain can severely disrupt your life. Sciatica can make it difficult to stand or walk or sit. You need to visit a specialized clinic without delay if you observe any of the standard symptoms. The simplest way to get rid of sciatic pain is to avail and follow expert advice.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Boost Bone Health – Eat These 7 Foods!!

Let’s face the fact: we don’t really care about our bone health. Most of the time, we are not even aware of them, unless something goes wrong (like an injury). It is only at the extreme state that we start to take care of our bones. Wouldn’t it be better to start caring for our bones before a calamity takes place?

The simplest way to take care of bones is to eat food that helps promote bone health and add to their strength. Having strong and healthy bones means you face less risk of injury. Not only that, you are also more likely to recover quickly from an injury and resume your normal life.  

Food for healthy bones

1. Yogurt: While most people get their vitamin D through exposure to sunlight, foods like yogurt can also be eaten to make sure you get adequate portion of this important nutrient. Yogurt also has good concentration of calcium, another mineral which is essential for bone health.

2. Milk: Just one glass of milk can provide you with about 30% of the daily required dose of calcium. Certain brands even fortify their milk with added vitamin D. While they are quite beneficial, ordinary milk is often good enough.

3. Cheese: Just a few slices of cheese will help you gain more than 30% of the daily required dose of calcium. Cheese also has small amount of vitamin D.

4. Sardines: Don’t let their small size fool you – they are packed with vitamin D as well as calcium. Along with these, sardines are also rich in omega-3 fatty acids that actively work to reduce inflammation in and around the joints.

5. Egg: Although it has less vitamin D than milk or yogurt, the nutrients in egg are easier to absorb for your body. You can carry a boiled egg anywhere – and they are quite cheap!

6. Spinach: It can help you get calcium if you don’t enjoy dairy products. One bowl of spinach contains about 25% of the daily required calcium, along with fibre, iron, and vitamin A.

7. Orange juice: Although this delicious fruit juice does not have much vitamin D or calcium, research shows that the ascorbic acid present in it helps in the efficient absorption of calcium in the intestines. So try to have a glass of orange juice along with bone-friendly calcium-rich foods for maximum effect.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org