Winter Wellness: Keeping Pain at Bay During Cold Months

It has been observed in people around the world that joint aches tend to get worse during the winter season. It is not uncommon to find your knees, ankles and hips get stiffer than usual as the temperature drops. The reason for this is believed to be lower atmospheric surface tension. But there is no need to fret. You can manage your pain effectively with cold-weather wellness strategies. Given below are some tried and tested tips to help you get through the winter pain-free.

 

1. Dress warm and light:

Your mantra for this winter season: Wear warm & light dress. Avoid wearing a single heavy cardigan or sweater as they can put some additional pressure on your knees, exacerbating the pain. The key here is to keep your joints warm to prevent muscle stiffness due to the cold weather. Always keep an extra pair of socks and gloves handy.

Dress warm and light

 

2. Stay active in winter:

While it can be truly tempting to stay snuggled up in your blanket, it is not advisable. Get up and engage in light exercises every day to keep your muscles and bones strong. Exercise also boosts the production of lubricants that keep your joints moving smoothly.

Stay active in winter

 

3. Keep your weight in control:

This is one of the most effective seasonal pain management techniques. The holiday season comes with many excuses to indulge and binge. But one must be mindful of their calorie intake. A few extra kilos can increase the pressure on your joints and aggravate the pain.

Keep your weight in control

 

4. Vitamin D Intake:

There is enough evidence to show a direct link between Vitamin D deficiency and worsening joint pains. Make sure you step out in the winter and expose yourself to direct sunlight for about 10–15 minutes several times a week. Also, maintain a healthy diet to combat deficiencies. Orange juice, oatmeal, egg yolks etc are rich sources of Vitamin D.

Vitamin D Intake

 

5. Heat therapy:

Invest in a heating pad or hot water bag if you suffer from acute joint pain through the season. Dipping your feet in a hot water bath can also relieve you of pain and aches. However, it should be noted that prolonged heat therapy is not advisable for people suffering from diabetes or other health problems. Consult a healthcare professional for personalized advice.

Heat therapy

 

6. Stay hydrated:

Hydration and pain management have a direct link. Adequate water intake lubricates your joints and alleviates symptoms of inflammation.

Stay hydrated

 

Hopefully, you will find the tips mentioned above truly helpful. To stay pain-free and relaxed through the season, we recommend you keep an effective and long-lasting pain relief solution like Dynapar QPS handy. However, if the pain seems to get worse, consult your Doctor immediately.

Diwali Wellness: Incorporating Yoga and Meditation

Diwali is a time to experience togetherness and share love within your community. It lights up our lives with joy and festivities. However, for some of us, the celebrations can also lead to increased levels of stress and symptoms of pain.

The solution is simple. Instead of treating Diwali as a time to go party-hopping, consider it a time to focus on your well-being and inner peace. Use the Diwali break to establish a habit of Yoga and Meditation. Guided meditation and Yoga Asanas techniques are proven flexibility enhancement and stress reduction techniques.

The Yoga introduction begins with techniques that serve to unite the body, mind, and breath. You can think of it as a pathway to connect with your inner core—the spiritual side of you. It is your gateway to mindfulness practices. Below are some of the Yoga techniques that can help alleviate pain and add more joy to your celebrations.
 

1. Morning Sun Salutations:

Several Yoga styles have been designed by various fitness enthusiasts. Depending on your own flexibility and familiarity level, you can choose the one that suits you perfectly. Suryanamaskar, or morning sun salutations, is a vital Yoga practice that connects your body to the energy of the rising sun. Opt for the basic 11-step ritual if you are new to it.

Morning Sun Salutations

 

2. Breathwork Pranayama:

Maintaining a calm and stable state of mind in modern times is a superpower. Let go of all that anxiety and stress with deep breathing exercises. Conscious inhaling and exhaling can help you achieve a deep state of relaxation.

Breathwork Pranayama

 

3. Cat and Camel Pose:

Diwali feasts can leave you feeling heavy and lethargic. Simple Yoga practices like the cat and camel pose can help cleanse your body and rejuvenate your digestive system. Feeling active and light will make your celebrations more memorable.

Cat and Camel Pose

 

4. Practice Mindful Eating:

While savouring the myriad Diwali delicacies is a part of our Diwali celebration, let us also begin to practice mindful eating. It is an essential part of Yoga philosophy. So, the next time you are treating your taste buds, chew slowly and pay attention to the flavours. It will enhance your eating experience and prevent overindulgence.

Practice Mindful Eating

 

5. Mental Clarity Meditation:

This type of meditation is credited with helping resolve blocked chakras. As you begin to acquire a deeper understanding of Yoga, you’ll learn that much of the physical pain we experience is a result of imbalanced chakras.

Mental Clarity Meditation

 

Get ready to celebrate the festival of lights and positivity whilst kindling your inner self with the knowledge and practices of Yoga and meditation. Make this Diwali all about finding balance and inner peace.

Staying Active and Pain-Free During the Festive Season

The festive season can be exciting. However, it can be very stressful for those of us who suffer from bouts of pain. Preparing for festive occasions involves increased activity, from shopping to cleaning to making festive treats in the kitchen, all of which require physical exertion. If you are not careful, it can exacerbate your pain. Nevertheless, there are ways to balance fitness with celebrations. Read the tips below to enjoy a pain-free festive season.

 

1. Simplify Shopping:

Avoid straining your back by standing in long queues at the shopping mall. Switch to online shopping and, better yet, give your loved ones the freedom to buy whatever they want with gift vouchers. This will save you the effort of carrying around heavy shopping bags. But if you like the idea of handing out gifts yourself, have your purchases gift-wrapped and delivered to you from an online shopping site. This is one of the simplest yet underrated holiday fitness strategies.
Simplify Shopping

 

2. Plan your Cooking:

If you like to make all your Diwali treats and host festive parties, plan your cooking well in advance. Do not try to squeeze everything into 2-3 days. Perhaps, you can start a week prior. While making delicacies like chakli and karanji, remind yourself to change your position frequently. Avoid staying in one position for too long. Set a reminder to stand, rest, and walk a little to keep your muscles agile. Creating a festive season exercise routine is also a great way to prevent pain due to muscle soreness.
Plan your Cooking

 

3. Invite People to Decorate:

Group participation helps in managing holiday stress. Keep reminding yourself that you do not have to do everything by yourself. Call your friends and family members to help. Do not move heavy furniture by yourself. Pair up to put on the lights and other decorative ornaments. If you have young kids, delegate the simpler tasks to them. It makes them feel involved and happier. Avoid movements that twist or stretch your back repeatedly.
Invite People to Decorate

 

4. Self-Care:

With the festivities going on in full swing, it is easy to ignore your exercise routine and diet. However, try to stick to healthy eating during the holidays. Focus on preventing weight gain during the holidays, as it can increase muscle stress. Schedule a 15-minute walk in the mornings to keep your body active. If you cannot visit the gym or a yoga class, break down your exercises into smaller chunks throughout the day.
Self-Care

 

5. Look Ahead:

After the festivities, focus on recovery after the festive season. Get back to your routine as soon as you can. Ensure that you give your body a good night’s sleep and proper nutrition.
Look Ahead

 

We hope these tips help you enjoy a pain-free festive season. Share the joy of the special occasions with your loved ones. To enjoy the festivities to the fullest, make sure you keep an effective and long-lasting pain relief solution like Dynapar QPS handy.

The Science Behind Pain Relief

Before we dive deep into the science of how pain relievers work, let us understand why we experience the sensations of pain and why it is so important. Well, the skin and tissues in our body are connected by a network of nerve endings. When a certain part of your body is injured, the cells in that area release a chemical called prostaglandins. The nerve endings pick it up and transmit the signal to your brain.

 

Think of it as an early warning system that prevents grave injury. Imagine what would happen if you did not feel pain. How would you know you have accidentally placed your hand on a hot stove or cut your fingers with a sharp knife? It is the sensation of pain that makes us move our hands right away and bandage the cut finger to prevent further loss of blood.

 

However, living with pain is extremely challenging. It affects your quality of sleep and overall life. In some cases, extreme pain can also lead to depression and anxiety. Therefore, while pain is necessary, we cannot live with it. At such times, a pain reliever appears as a true blessing.

Dynapar QPS PLUS Spray

 

Today, pain relievers are available in many forms. From pills to liquids to gels to spray. What type you reach out to; will depend on the type of pain you are experiencing and your medical history. Pain relievers usually block the injured cells of your body from releasing prostaglandins. Consequently, no signal reaches the brain, and you experience no sensation of pain.

 

Doctors will prescribe stronger kinds of pain medication in case you are undergoing surgery or suffering from some other chronic health problem. This kind of pain reliever acts by getting in between the nerve transmitters. Here again, the message is blocked from reaching the brain and the person feels no pain.

 

It is, important, to note that while there are many advantages to taking pain medication, it can also lead to addiction. That’s why, opioids are never given without a doctor’s prescription.

 

OTC pain relievers are generally safe when used as directed. But please make sure to read the manufacturer’s instructions before use and stick to the recommended dosage. To avoid inadvertent overdose, try topical pain relief spray like Dynapar QPS. It comes with a specially designed metered spray pump that ensures an accurate dose on every pump.

 

Every individual has a different threshold of pain tolerance. If you have no underlying health issue, using an OTC pain reliever like Dynapar QPS poses no health risk. However, if the pain continues to creep up every alternate day, for more than 2 weeks, visit your physician without delay.

Mindfulness and Meditation: A Holistic Approach to Manage Pain

It is a well-established fact that mindful living helps in stress reduction. But did you know that the same principles can be used for effective pain management? The approach involves various meditation and relaxation techniques including Hatha Yoga. Since its inception, thousands of people tried it. A quick search on the internet will give you a fair idea of how well it has been received by patients around the world. Today, more and more modern healthcare centres are offering mindfulness and meditation programs as a part of holistic pain management services.

 

To understand this trend, let’s start with the basics. Firstly, pain is a complex emotion. The way each individual experiences pain is different because pain perception is dependent on many psychological factors. This includes the emotional state of the individual, his/her belief system, expectations, and environment. With this knowledge, experts have now concluded that mindfulness can help hasten the healing process. Please remember that it cannot make the pain go away but it can help you by reducing your suffering caused due to pain.

 

Yoga & Meditation

Simply put, mindfulness means giving your full attention to the present moment. Some mindfulness techniques employ your breath as the focal point to redirect your mind. You can practice mindfulness meditation by sitting cross-legged on the floor, sitting in a chair, or even while walking. Alternatively, you can try the body scan technique. All you have to do is lie down in a quiet place and focus on your body parts, starting from the feet and gradually moving upwards, towards your head.

 

The practice helps you get in touch with your current feelings and pain sensations with the goal of acceptance. It has been found that when patients with chronic pain recognize that they can control the response to physical pain sensations, they are able to maintain a positive frame of mind and reduce their suffering.

 

Patients with chronic pain are more inclined to suffer from bouts of anxiety and depression. They are also more prone to suffer from poor sleep quality and an altered sense of functional status leading to poor quality of life. In such cases, mindfulness and meditation play a very important role in maintaining the patients’ mental health. Given below are some ways mindfulness and meditation help in reducing the psychological impact of pain:

 

1. Breaking the loop of thinking about pain and how it occurred.
2. Greater acceptance of the unpleasant sensations.
3. Improved mind-body connection.
4. Increased levels of self-compassion.
5. Decreased levels of stress.

 

If you have the willingness to try something new, make mindfulness meditation a part of your daily routine. You can also opt for guided meditation with the help of an experienced professional.

Know why rain can worsen your body ache and tips to manage it.

The monsoons have different effects on different people. But Doctors have observed that the onset of rain tends to worsen the conditions for those suffering from some kind of muscle pain. It is believed that the fluctuations in barometric pressure, humidity and precipitation rate have a significant role to play here.

 

During the monsoons, the barometric pressure rises causing the fluid in our joints to thicken. Consequently, the back, shoulders and body parts surrounding the spine begin to feel stiff. In short, the increased pain is a direct result of increased stiffness. To add to your woes, colder temperature causes the muscles to contract, leading to an increase in pain perception.

 

However, it is not all gloomy. Many easy ways exist to prevent and manage your body aches during the rainy season. Follow the tips given below to stay pain-free:

 

1. Dress Warm:

Dress Warm
As far as possible, protect your joints from cold. Do not expose yourself to cold winds directly. Stay indoors when it is raining profusely. If you must step out, make sure you wear waterproof clothing and remain dry. This will help you decrease the amount of pressure you put on your joints. To further alleviate the symptoms of pain, you can consider taking a hot shower or bath.

 

2. Stay Active:

Stay Active
You do not have to sign up for a rigorous exercise routine to avoid pain. Simple exercises are enough to keep your muscles loose and flexible. Make sure you are regular and disciplined about it. 30 minutes of swimming or brisk walking every day helps increase the blood flow to your joints and reduce the risk of inflammation.

 

3. Stay Hydrated:

Stay Hydrated
It has been observed that our water consumption drops dramatically during the rainy season. Dehydration causes our cells to shrink, making them more susceptible to changes in temperature and pressure. Therefore, it is very important to stay hydrated throughout the day. If needed, reduce your consumption of diuretics like alcohol and caffeine.

 

4. Maintain a Healthy Diet:

Maintain a Healthy Diet
A healthy body is a pain-free body. Give your muscles & bones proper nutrition to stay strong. Include anti-inflammatory foods like black dal, mushrooms, broccoli etc. in your diet.

 

5. Get sufficient rest:

Get sufficient rest
Do not overwork your muscles. Give them enough time for recovery with restful sleep every night. A 7-8 hour stretch of deep sleep is highly recommended.

 

If you still find yourself suffering from muscle pain, use a pain reliever at once. You can also try other soothing remedies like a warm compress, or herbal oil massage therapy for increased relaxation. However, if the pain gets unbearable at any point in time, visit your healthcare provider immediately.

How to manage your pain caused by changes in the weather?

Do you feel that your muscle pain or arthritis flares up when the temperature drops? Well, you are not alone. Many people living with conditions such as arthritis have observed that they experience increased levels of aches on days such as:

 

  • Higher Humidity
  • Colder Temperature
  • Stronger Winds
  • Lower Barometric Pressure

 

However, there is no simple solution to avoiding weather-related pain. You cannot move into a place with a warmer climate to avoid joint pain exacerbated by colder temperatures. The sensitivity is related to the humidity levels and barometric pressure. Further, these factors keep fluctuating everywhere.

 

But fret not. Though weather-related pain may not be completely avoidable, you can surely manage it in a better way. Follow the tips given below to lessen the occurrences or intensity of the pain:

 

  1. Being Active: When you sit in one position for long periods, your muscles tend to tighten up. Regular movement of your muscles prevents muscle soreness and pain.

Being Active

  1. Practise Yoga: It is perhaps, the most effective way of maintaining joint health. Regular yogic asanas are known to improve your flexibility and loosen your neck, back and shoulders. Make it a part of your daily routine to keep pain at bay.

Practice Yoga

  1. Stay Warm: If you find yourself spending too much time in air-conditioned rooms during summer, keep a jacket or a stole within reach. Direct cold air from ACs can stiffen your muscles leading to increased occurrences of muscular back pain/muscular neck pain. So, keep your muscles warm to keep the pain away.
Stay Warm
Stay Warm
  1. Heat Treatment: Musculoskeletal pain tends to get worse with the onset of monsoons. If you begin to experience such pain, take a hot shower, or get your hands on a hot water bag. Letting heat penetrate the affected areas will increase the blood flow to your pain points and loosen up the tight ligaments, tendons, and connective tissues.

Heat Treatment

  1. Proper Diet: Weight management and nutrition play a very important role in maintaining your bone health. Eating better can help you feel better. Foods such as tea, berries, broccoli, and whole grains can help to reduce inflammation. Try to cut down on high-fat and high-sugar processed foods for healthy weight management.

Proper Diet

  1. Keep a pain reliever handy: In today’s day and age, muscle pain has become common. Make sure you have a Quick, Powerful and Long-lasting pain reliever in your first aid box always. Immediate use of an effective pain reliever can help you conquer your pain and get back to your routine life in no time.

keep a pain reliever handy

The above tips and strategies can help you enjoy healthy mobility despite the weather changes. However, if you experience bouts of chronic pain, please visit your physician at earliest.

Also Read: Planning a summer trip, here are things you can take care of to avoid travel-related pain

Summer Trip, Here Are Things You Can Take Care of to Avoid Travel-related Pain

Summers are the perfect time to treat yourself to a much-needed break and escape into vacation mode. But, if you are someone suffering from chronic pain, there are a lot of things you need to take care of – like medication, treatment options, mode of travelling etc. Planning these things well in advance will help you avoid travel-related pain.

Read on to discover the pain-free way to travel in the summer.

1. Travel light

Travel light

We tend to overpack in our enthusiasm to go on a holiday. But remember, heavy bags or suitcases will have to be pulled or picked up by you at some point during the travel. And yes, carrying excess weight can make your pain worse. We think you can restrict your luggage to the following items:

  • A couple of pairs of shorts or pants
  • 3-4 T-shirts or dresses
  • A jacket
  • 1-2 evening outfits
  • 2-3 pairs of light, comfortable shoes that can be paired with both -formal and casual
    wear

 

2. Travel comfortably

Travel comfortably

You can easily avoid an unpleasant travel experience, by planning in advance. Choose a mode of transport that suits you best given the time it will take to reach your destination and the sitting arrangement. Use the tips given below to make your travel comfortable:

  • Wear loose-fitting, athletic wear while travelling
  • Carry a neck and back pillow to prevent back aches
  • Stretch your legs throughout the day

 

3. Keep a pain reliever handy

Keep a pain reliever handy

Do not assume that you will be able to access your favourite brand of pain reliever, everywhere. It is best to be always prepared. Make a separate first-aid pouch and carry it everywhere you go. In the case of prescription medication, carry a copy of your prescription. Make sure it has your Doctor’s name and phone number. This will also help you if airport security has any questions.

 

4. Don’t push yourself

Don't push yourself

While it is only natural to want to make the most of your vacation. And pack in as many activities as you can in the day, it is counterproductive. There is no point in sightseeing while in pain and feeling exhausted. Make sure you schedule some time to take rest and short naps during your holiday. Focus on having a good time rather than checking all your boxes.

 

5. Ask for help

Ask for help

This is perhaps the most important tip. If you experience unbearable pain, ask for assistance right away.

Well, there you go. Don’t let pain keep you from some of the best experiences in life. Explore and discover new places with effective planning.

Also Read: How to manage your pain caused by changes in the weather?

5 Ways to Avoid Physical Pain Due to Long Working Hours

We spend a large part of our lives working or in our offices. Yes, some of us have moved on to a hybrid model, but the work hours have not reduced, in fact, the number of hours one spends working has increased. 

 

This has several consequences, some of which may lead to real physical pain. Here are some changes you can incorporate in your daily routine to reduce the risk of or manage the body pain caused by long work hours.

 

Get that posture right

 

Get that posture right

While growing up our parents always pointed out the importance of sitting straight in the right position. Some of us heard them, some didn’t care. A lot of people spend an entire workday in a relatively static position, so it’s important that our bodies are positioned correctly. Correct posture can help in improving muscle strength and improve our energy levels. This can eventually help in reducing the risk of injury or pain.

 

Take frequent breaks

 

Take frequent breaks

Take small breaks every 30 minutes during office hours. Use this time to walk or stretch your body. You may also do some basic chair yoga that can help stretch your body and muscles. Focus on your movement, your breathing, and how your body is reacting to the exercise, this is a kind of moving meditation that helps you relax, reduces stress, improves mental clarity and mitigates risks related to physical pain.

 

Stand tall

 

Stand tall

Shift between sitting and standing desks. Standing and working have several benefits, research shows that it may lower your risk of weight gain & pain associated with the same. Using a standing desk may lower blood sugar levels too. Back pain is one of the most common complaints of office workers who sit all day. Standing desks may reduce the risk of back pain.

 

Keep moving

 

Keep moving

Walk that extra step to talk to your colleagues. Walk around while you’re on a mobile call. Take a conscious decision to neither sit nor stand for long hours at work.

 

Stress is the biggest joy killer

 

Stress is a joykiller

Stress causes our muscles to tense or spasm, which increases pain. Cortisol levels rise when we are under stress which can cause inflammation and pain over time.

 

Take medical help if you feel the need. Always consult your doctor in case of chronic pain or pain that persists over a period of time.

Source: Healthline

 Also Read: Mobile Phones: a Real Pain in Your Neck!

 

Mobile Phones: A Real Pain in Your Neck!

Research shows an average person in India scrolls through 300 feet of mobile content every day, or 1,09,500 feet, in a year. This is almost like climbing Mt. Everest three times a year. The only difference however, is that when you climb the mountain, you perhaps become a lot fitter, but while scrolling through 300 feet of content on your phone, you could just be prepping your body for a physical disaster to start off your neck.

Here are the five things you can do to manage the neck pain caused by strain on the neck while constant scrolling:

1. Scroll only when it is a must

Scroll only when it is a must

Reduce the time you spend on your phone. Use various resources on your smartphone to remind you of your time on the phone and try to reduce it over time. Smaller changes daily will lead to bigger results.

2. The neck needs to stretch

The neck needs to stretch

Multiple neck exercises help stretch and loosen the neck, shoulders and upper back muscles. Practice neck rolls, bends, rotations & retractions on a daily basis. This also helps in increasing blood circulation in your neck area. If done on a daily basis, you will feel the heaviness reducing in your neck.

3. The neck on your shoulders

The neck on your shoulders

This has a completely different meaning in this context. Continuous scrolling on your phone affects your shoulders which often become a source of pain, so exercise is important to keep them loose. Practice shoulder rolls to control this, stand straight or sit straight with your shoulders relaxed and slowly roll them forward & backwards in a circular motion. Do 10 reps in each direction.

4. Choose simple ways to keep your body active

Choose simple ways to keep your body active

Walking, cycling, swimming, and yoga are all excellent options for releasing tension in the neck muscles. Make sure you don’t push yourself too hard – you should be able to talk while doing the exercise without feeling any discomfort.

5. Choose an effective pain reliever

Choose an effective pain reliever
Apply Dynapar QPS in the affected area. Dynapar QPS is the world’s first transdermal preparation of diclofenac. Its U.S. Patented technology offers 5X higher penetration down to the root of pain to provide long-lasting pain relief.

Note – It’s recommended that consult your doctor before any self-medication

Also Read: 5 Ways to Avoid Physical Pain Due to Long Working Hours

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