Author: Anil Malik

Maintaining good BALANCE and COORDINATION is very crucial for elderly people to lead an active and independent life. As we age, factors such as muscle weakness, stiffness of joints, and reduced flexibility can contribute to a decline in balance. However, incorporating simple and gentle exercises into your routine can significantly improve stability and coordination without the need for strenuous activities. Here are some senior friendly exercises that focus on enhancing balance and coordination, many of which can be performed without the need to stand or bend excessively. 1 Seated Leg Raises This is an excellent exercise to strengthen the muscles in your thighs and hips, promoting better stability. Sit comfortably in a chair with your back straight and feet flat on the floor. Slowly lift one leg straight out in front of you, hold for few seconds, and then lower it back down. Repeat on the other leg. Aim for…

While writing or conversing, today’s modern generation uses many phrases in abbreviated form, and sometimes it becomes difficult to understand what this abbreviation means. Here are some abbreviated forms and their actual meanings: 1 LOL– Laugh out loud. 2 OMG– Oh my God. 3 ILY– I love you. 4 LMAO– Laughing mu a*** off. 5 TTYN– Talk to you never. 6 FBO– Facebook official. 7 TTYS– Talk to you soon. 8 HMB– Hit me back. 9 SFW– Safe for work. 10 PTFO– Passed the f*** out. 11 ASL– Age/Sex/Location. 12 AFAIK– As far as I know. 13 IMHO– In my humble opinion. 14 IRL– In real life. 15 ISO– In search of. 16 JK- Just kidding. 17 L8R– Later. 18 POV– Pont of view. 19 RBTL– Read between the lines. 20 RT– Real Time. 21 BTW– By the way. 22 CTN– Can’t talk now. 23 CYE– Check your email. 24…

In last week’s blog on Chronic pain, I mentioned CHIROPRACTIC THERAPY for easing out pain. Today I am explaining what this therapy is. Chiropractic therapy involves the use of hands to adjust the spine or other parts of the body to treat pain and improve health. A healthcare professional who practices this therapy is called a Chiropractor, and he may also use other treatments such as- Heat and Ice Relaxation techniques, Exercise, Electrical stimulation This therapy is generally safe, but there are some risks to consider, such as- Mild soreness after adjustments. Rare instances of injury, and  Contra indications for certain medical conditions. A chiropractic adjustment is a therapeutic treatment by a licensed chiropractor, who will use pressure to manipulate joints in your body to realign your spine and other joints to reduce pain. What is Chiropractic Adjustment Here a licensed chiropractor uses his/her hands or special instruments to manipulate…

In my blog dated 12th November 2024, I wrote about Chronic Pain- Non-Pharma Approach, where I mentioned about  Mindfulness Meditation and Chiropractic therapy Today I am writing about MINDFULLNESS MEDITATION. Mindfulness meditation is a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body. It combines meditation with practice of mindfulness, which can be defines as as a mental state that involves being fully focused on ‘the now’ so you can acknowledge and accept your thoughts, feelings, and sensations without judgment. Techniques can vary, but in general, mindfulness meditation involves deep breathing and awareness of body and mind. Practicing mindfulness meditation does not require props or preparation (no need for candles, essential oils, or mantras, unless you enjoy them). To get started, all you need is a comfortable place to sit, three to five minutes of free time,…

In today’s weekend blog, I am on cricket. Cricket is a game of uncertainties, one batsman who scores a century in one match can get out for zero in the next match.  Since the beginning of the game in the third quarter of 19th century, many records have been created by the players, and majority of them over the years have been broken, but still there are many unbelievable records which may or may not be broken in future. Here are these records: 1 Shoaib Akhtar– Fastest Ball in International Cricket- 161.3 KM per hour. 2 Sachin Tendulkar– Most Centuries in International Cricket- 100 centuries. 3 Sachin Tendulkar– Most Runs Scored in International Cricket- 34,357 runs. 4 MS Dhoni– Fastest Stumping in Cricket History- 0.08 seconds. 5 Brain Lara– Highest Individual Score in a Test Innings- 400 not out. 6 Trevor Bailey– Slowest Fifty in Cricket- 68 runs in 427…

Friends, are you one of those who crib regularly about lack of sleep to people around you? Often it is noticed that seniors mostly complain about not getting sleep or waking early. Please understand that you are not alone in complaining about the lack of sleep. Studies suggest that 40-to70% of older adults have chronic SLEEP ISSUES. Ageing does affect sleep. But people must understand what happens and find workarounds to fall asleep. Impact of age on Sleep Our body has an internal clock called circadian rhythm that impacts bodily functions, including sleep. A small part of our brain’s hypothalamus region controls this. As we age, the cells in this region weaken and affect the functioning of our circadian rhythm. One of the ways to keep these cells healthy is to get sufficient exposure to sunlight. As we age, changes in our body’s hormone production affect our sleep. Apart from…

In today’s health related blog, I am writing about  ARTIFICIAL PANCREAS. Most of us are aware that, Pancreas is an organ located in the abdomen. It plays an essential role in converting the food we eat into fuel for the body’s cell. The pancreas has two main functions: an exocrine function that helps in digestion and endocrine function that regulated blood sugar. For regulating blood sugar it produces insulin, glucagon and other hormones. Diabetes occurs when pancreas does not produce enough insulin or when body does not use insulin properly. Juvenile or Type 1 diabetes means that pancreas are attacked by  one’s own immune system, steadily reducing the amount of insulin it produces till it stops producing any at all. The only solution to this kind of condition till date is that a person suffering from Type 1 diabetes should take injections of insulin to regulate blood sugar levels in…

As we age gracefully, it is not uncommon to face the challenges of CHRONIC PAIN. Whether it is arthritis, back pain or other persistent discomforts, finding effective ways to manage these conditions becomes crucial. While medications can be used for relief, there is a growing interest in non-pharmacological approaches for seniors to alleviate chronic pain. These methods not only offer relief but also promote overall well-being. Let’s explore some gentle and accessible ways to manage chronic pain without relying solely on medications. Gentle Exercise Engaging in regular, low-impact exercises can work wonders for managing chronic pain in seniors. Activities like walking, swimming or Tai Chi improve flexibility, strengthen muscles, and enhance joint functions. These exercises also release endorphins, the body’s natural painkillers, promoting a sense of well-being. Before starting any exercise routine, it is crucial to consult a healthcare professional or a qualified fitness trainer to ensure it suits individual…

Recently, I read an article in a newspaper about EARLY PUBERTY in children. In the article, the writer described the case of a young girl who was just 1+ year old, still in diapers and still could not speak properly, when she started her first period. It happened so suddenly and then it stopped. But after a year or so, the spotting returned and soon after, her parent noticed other unexpected changes, hair developing in her underarms and other areas, and chest growth. The parents got alarmed and  consulted several paediatric endocrinologists, who did battery of tests to rule out tumour or cancer. In the end it was diagnosed  that she is suffering from “Precocious Puberty”, a condition where the body begins puberty much earlier than normal. What is Precocious Puberty It occurs when puberty begins before the age of eight in girls or nine in boys. While some cases…

In today’s weekend post, I am writing about a Test cricket match that took place almost four decades ago and came to be known as the ‘GAVASKAR vs. MARSHALL’ contest. The West Indies team had come to India in late 1983, and that too after they had lost the ODI World Cup final to India a few months back. They came to India to recover their pride after the WC loss. The first Test was played at Kanpur, which India lost by an innings and 83 runs, and Malcolm Marshall had a bowling figure of 4 for 19 in first innings and 4 for 47 I second innings, and he also scored 92 runs in te only innings played by West Indies. The second Test of this series was at Feroze Shah Kotla ground at Delhi. The memory of punishing defeat at the hands of Marshall in the earlier Test was…