The Hindu Business Line : Numb no more

The sciatica nerves run from the lower end of the spinal cordright down to the feet. When any part of the nerve is injured or compressed, it hurts, tingles or grows numb. Knee-lifts stretch and strengthen the sciatica.

I'm 71, 5 ft 4 inches tall, weigh 65 kg and have diabetes and sciatica. I'm taking Prichek 1 mg tablet twice a day and aspirin 325 mg tablet once a day. I walk and maintain fasting blood glucose at 120-150. I do light exercises. Since the last three months I've been getting numbness in my legs after just two minutes of walking. Please suggest a proper diet, exercise, habits and medicines to reduce numbness.

Butchi Reddy Please consult a diabetologist. She can work out a diet tailored to your specific health needs as also monitor your medications. This must be your priority. Diabetes can damage the nerves and since you have sciatica, you need to take some precautions. Lose 5 kg. Cut fat and sugar from your meals and snacks. By losing weight, you put less pressure on your feet and legs. Keep your feet clean and dry. Use talcum powder between the toes. Wear thick-heeled shoes that are a size bigger than your exact foot measurement, and thick socks preferably with cushioned heels and toe pads. The numbness could be due to the sciatica

acting up. As you may know, the sciatica nerves run from the lower end of the spinal cord right down to the feet. When any part of the nerve is injured or compressed, it hurts, tingles or grows numb.

Knee-lifts stretch and strengthen the sciatica. Lie on your back, feet flat on floor, knees bent. Lift both knees toward your chest and lift your butt slightly off the floor. Hold for 30 seconds with your hands clasped around the upper shins and breathe deeply. Keeping your knees bent, lower your feet to the floor one at a time. You can also do these lifts one knee at a time.

Posture: Be constantly aware of maintaining a straight spine when you sit, stand, walk or lie down. This decreases the pressure on the nerve.

Avoid lifting heavy objects. When you have to pick up something from a lower shelf, squat down with back straight. Also, check with your doctor about having a B-vitamin supplement. Inositol, (a B-vitamin found in lecithin) has been found to be helpful in preventing nerve damage due to high blood sugar levels. Here's wishing you a great recovery and a healthy walking life.

I'm 35. I have a sneezing problem early in the morning for the last 3-4 years. I have gone through all the tests, but nothing has worked. Please advise me. Hema

Think logically and you will find the solution to your problem. Your body sneezes to get rid of congestion. And congestion is normally due to a heavy diet. So, for your night meal, in particular, cut out all fats, white flour and dairy products. Instead, for a month have a light masoor dal or moong-dal soup, a fresh fruit and vegetable salad, and amla-ginger ale.

Start the day with methi tea: boil half teaspoon of methi seeds in a cup of water. Strain, squeeze a lemon, add a teaspoon of honey and drink this methi-tea hot. Through the day, drink eight glasses of warm/room-temperature water to decongest. Walk/cycle half hour daily to raise your body-temperature. Germs cannot thrive in a heated body.

I'm 6 ft tall, in my 20s, and weigh 63 kg. I want to gain weight but have a small appetite. Please advise. A.M.

Here's a ready reckoner. Measure your wrist circumference. If it's below 6.5 inches, you're fine at 63 kg. If it measures 6.5 to 7 inches, your ideal weight is 70 kg. Over 7 inches, it's 77 kg.

However, please understand that it is not important to gain weight or wish for a larger appetite; the important thing is that you should feel strong, capable, confident, fit and nourished. The secret is not to set goals but to set good standards. Simply concentrate on raising the quality of your lifestyle: Down eight glasses of water, three cups of milk, three fruits every day and you'll feel positive changes inside you as fluid-levels rise.

Breakfast leisurely on two slices of bread plus 1 teaspoon of butter, plus a single-egg omelette or one slice of cheese, all the while listening to beautiful instrumental music, and you'll experience the joy of starting a day well.

For lunch and dinner, a balanced thali with moderate portions of rice, rotis, dal, vegetables, curd will boost your energy quotient. Including paneer or chicken/fish/mutton will further power your muscle with protein. Getting some greens inside you thrice a week will add value and vitality to your system. Walk/cycle/swim daily to help your body throw off its stress and your brain to throw off its cobwebs. Keep your back straight and breathe deeply and rhythmically. Proper breathing restores your appetite to its natural, normal level by de-stressing the brain. (Mental tension often suppresses appetite.) Sleep like a log. When you're rested, you're a Colossus.

When you follow a healthy lifestyle, the weight and appetite take care of themselves.

The writer is co-author of the book `Fitness for Life'

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