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Teeth whitening

What is Teeth Whitening?
Teeth whitening is a process of removing stains from the tooth surface and restoring the natural color of the teeth. It is also known as Bleaching. It is a painless procedure in which a whitening gel is applied on the teeth and with help of a special light the teeth are whitened. This process takes about 1 hour and the results remain for almost 2-3 years.
Teeth whitening do not have any risks associated however, some people may feel sensitivity for a few days or can experience mild gum irritation for some days.
What causes staining of Teeth?
The enamel which reflects the natural color of your tooth can stain or dentin which is the inner surface of teeth stains and yellows the teeth. The causes of tooth discoloration are varied. Though many causes can be prevented yet there are some which are not in control.
The causes of discoloration are:
Consuming tea, coffee, wine, aerated drinks frequently
Smoking and chewing tobacco
High intake of fluoride during childhood
Damage of developing permanent teeth due to accident or trauma
Aging can also contribute to staining of teeth
Certain medical treatments can also contribute to staining of teeth
The process of Teeth Whitening clears the stain and make your teeth look whiter. However, one should keep in mind that the results may vary from person to person.

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Best exercises for Diabetics

Best exercises for Diabetics

Exercises have essential role in management of diabetes. It is often the first lifestyle recommendation made to patients with diabetes. Together with diet and behaviour modification, exercise is central to effective lifestyle prevention and management of diabetes. All exercise, whether aerobic or resistance training or a combination, facilitates improved glucose regulation. In addition to the cardiovascular benefits, long-term exercise promotes healthier skeletal muscle, adipose tissue, and liver and pancreas function.

5 best exercises for diabetics


By walking every day for 30 minutes to an hour, people with diabetes can reap the benefit of Improved glucose control. Exercise helps muscles absorb blood sugar, preventing it from building up in the bloodstream. People of elder age may have difficulty in walking due to other reasons like knee pain, heavy weight, neuropathic pain developed due to diabetes, claudication etc. In these cases walking can be done in very short or short interval of time.
Smallest walking duration can be timed to 6 minute walk, followed by rest of 2 minutes and then 6 minute timed walk. For a week this 6 minute timed walk has to be continued considering the tolerance and ability of the person.
In general 45 minutes walk is considered to be therapeutic but it has to be done according to the person tolerance and ease. Persistence is the key to recovery.

Aerobic exercises

Aerobic exercise improves body sensitivity to insulin and can help decrease blood glucose and overall diabetes control, decreases blood pressure and lipids and decreases risk of heart disease. Walking is also one of the easiest aerobic exercise. Other aerobic exercises include swimming, running, cycling, dancing.
During lock down when outdoor activities are restricted a step up and down exercise can be added to the exercise regime of diabetics. Duration of step up and down with low height step can be as low as 3 minutes .

Resistance exercises

Resistance exercise help to build strength in muscles, two times in a week resistance exercise plan can be added. It can be done by using resistance bands, weights, dumb-bells.
Flexibility exercises
Stretching of hamstring muscles, other tight muscles have to be stretched for maintaining good posture and thus in overall good health and endurance of the person. Yoga asanas like Paschimottanasana helps in stretching and maintaining of flexibility. Before doing flexibility exercises warm up is must and no breath holding is supposed to be done.

Balance training

Balance training can improve stability indices in diabetic patients with neuropathy. The most simple exercise of balance training include standing on one leg for 30 seconds and then with other leg for 30 sec. progression of this exercise can be done by increasing the duration of exercise.
Making figure of eight exercise
This is a good exercise for improving balance and co-ordination. while standing just make a figure of eight on the floor with one leg, by doing this all the weight will be shifted to the other leg. In the same way repeat this exercise with other leg. Senior citizens can take support of a bed or chair or maybe walking stick to do this exercise.
To know more consult your physiotherapist to plan a perfect exercise regimen considering your age and other conditions. If you have any other questions post them in the comments section or else contact us for any further help.

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sciatic pain

Sciatica or the sciatic pain is one of the most common pain treated in physiotherapy clinic along with back pain. Pain along the sciatic nerve course is termed as sciatica. The pain radiates to the back of hip, the back of thigh and the leg. There are various cause to have this type of pain.
Causes of sciatica
Degenerative changes of the spine or the age- related changes of the spine is one of the common contributing factor of this pain. Bony spurs or the osteophytes which develop as a part of ageing process compresses the nerve and thus produces pain in the area which are being supplied by the nerve. Bulged disc, poor posture, obesity are the contributing factors.
Very mild pain may get relieved by improving posture. A detailed assessment is required to rule out pain radiating due to prolapsed disc, involvement of piriformis muscle or any other cause. Depending upon the nerve root involved a physiotherapy plan is made. Physiotherapy modalities like ultrasound, shortwave diathermy, interferential therapy helps in relieving pain. Stretching and strengthening exercises are being done to treat the cause. Physiotherapist guide the patient about self-stretching exercises and precautions like sitting posture and overall posture correction exercises. Patient continues with long term strengthening exercise program to prevent the reoccurrence of the pain.

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Lock Down and Dental Health

With lockdown now becoming part of our life its important to not neglect our dental health along with our general health.

Irregular lifestyle, meal patterns etc. can have detrimental effects on our dental health too.

Its important that we brush twice a day and rinse our mouths whenever we eat something.

Its also important not to eat foods too rich in starch or sticky in nature. A balanced diet is needed.

Limit frequency of snacking as this can lead to increased cavities and plaque build up.

Limit frequency of sugary drinks and sodas.

Drinks lots of water as this prevents bacterial accumulation by not keeping your mouth dry.

These simple precautions can go a long way in maintaining your dental health.

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Post Covid Breathing Exercises

Post Covid Respiratory Exercises

We all understand the importance of exercises to strengthen our muscles for leg, arm, knee and all other joints. In the same way we can strengthen our respiratory system including the lungs and muscles which support the system.
Breathing exercises are very helpful in the recovery of post covid patients who had respiratory symptoms. Though each individual is different and require specific respiratory exercises depending upon the condition. Few of the exercises which can be done post covid are blowing with a pipe in a glass of water, holding a piece of paper and blowing it slowly, pursed lip breathing, diaphragmatic breathing, Three ball spirometer exercise. These exercises have been used since years in chest physiotherapy and have lot of evidence support in medical journals .
Like any other exercise program respiratory exercises also need a warm up plan before you start doing the exercises. Warm up exercise include raising the arm in front. we should first sit in a comfortable sitting position and while inhaling raise the arm up. This should be done for 10 times. This prepare the muscles for progression of exercise. The key to this exercise is not to exert yourself. Slowly with regularity of exercises ease will come. Bending to the right side with arm stretched and in the same way bending to the left side with arm stretched. This helps in increasing the intercoastal spaces present between the ribs. More regularly the exercise are being done better are the results and quicker the recovery. 10 minutes of walk should be done inside the home three times in a day . As mentioned above that every individual need and condition is different, it is advisable to consult a physiotherapist and get your specific plan.

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Pregnancy and Teeth

Many women are concerned about caring for their teeth during Pregnancy or have heard that pregnancy causes damage to teeth.An attempt here has been made by me to give some important information regarding maintainence of dental health during pregnancy.


Before becoming pregnant :

It is important to establish good oral hygiene so that when you become pregnant you will have minimum problems.Also, recent research has shown that pregnant women with gum problems are more prone to give birth to low birth weight pre-mature babies.

-Brush twice a day with a soft toothbrush and toothpaste to remove  Plaque(sticky film of bacteria) which damages your gums and teeth.

-Visit your Dentist for a regular check up and cleaning.

-Get all your dental treatment done as during pregnancy dental treatment can be tiring and many dental procedures are often avoided..


During pregnancy :

Pregnancy involves lots of hormonal changes.Due to this gums become soft and spongy and tend to bleed easily if proper oral hygiene is not maintained.

-Maintain a good oral hygiene by means of brushing,flossing, mouthwashes etc;

-Frequent snacking : this is commonly seen during pregnancy.Frequent snacks and drinks especially sweet ones can lead to tooth decay.Switch over to snacks that are low in sugar,fat & salt and high in fibre content.Drinks such as water and milk are recommended.Rinse your mouth with water if you can’t brush after every snack.

-Importance of Calcium : Calcium is very important for your baby’s teeth.During fourth month of pregnancy your baby’s teeth and bones begin to calcify.The calcium and phosphorous needed for this comes from the food you eat and if necessary from your bones.These minerals are best obtained by eating more dairy foods.Milk and mlk products are excellent sources of calcium.Choose those products that are low in fat and sugar.In case you don’t prefer these consult your doctor or dietician for other substitutes.He/she may also advise you calcium supplements.

-Dental procedures : Certain antibiotics like Tetracyclines can cause damage to your baby’s developing teeth.So its very important that you inform your Dental Surgeon about your pregnancy.This also ensures that your doctor will then carry out all dental procedures with caution and necessary safety measures.Visit your dentist for a regular check up and cleaning.


There is a common myth ‘One tooth is lost with every Pregnancy’.Pregnancy in itself does not cause dental decay.If good oral hygiene is maintained by you and the advice given by me followed  I see no reason why you should have any dental problems during pregnancy.


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Osteoarthritis of the Knee


Osteoarthritis of the Knee by Dr Deepshikha Goel


Osteoarthritis is one of the most common challenges of old age.This disease is caused by the wear and tear of the articular cartilage within the joints.
The knee is the largest weight bearing joint in the body and therefore most commonly affected by osteoarthritis.

Signs and Symptoms :
Knees affected by osteoarthritis may be stiff, swollen and painful, making it hard to walk, climb, sit down in and get up out of chairs, and get into the bathtub. The disease often affects both knees and usually causes most problems after the sufferer reaches his or her late 50s. A previous injury or operation may cause osteoarthritis in only one knee. Sometimes there is no obvious cause. Pain is usually felt at the front and sides of the knee. This disease is more common in women than in men. Obesity is a major risk factor for this disease .

Treatment :
Treatment for osteoarthritis demands a combined modality approach to restore the patients his/her near normal life and to improve the quality of life.
• Medications : This involves the use of pain relieving drugs,calcium supplements and steroidal injections.
• Nutrition and Diet : As knee is a weight bearing joint,diet counseling is advised to reduce weight in obese patients.A fat free and calcium rich diet is advised according to the patients needs.
• Physiotherapy : Aim of physiotherapy is to reduce and relieve pain,joint stiffness, muscle tightness,strengthening of weak muscles and helps in improving mobility.Various treatment options are wax therapy,hotpacks,ice packs,short-wave diathermy and exercises.
• Surgery : Surgery is the option when no success is achieved from medications and Physiotherapy.Hemi-replacement Arthroplasty,Total-replacement Arthroplasty or Osteotomy may be advised.

If not treated osteoarthritis can lead to disability.It is important to recognise the signs and symptoms of the disease and consult a doctor at the earliest.



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Understanding Cerebral Palsy

How often have you heard your family members boast about your first step or the first word you spoke? For children with Cerebral palsy taking a first step or saying a first word is not as easy.

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