One of the embarrassing issues that some of us have but don`t talk or share with others is urinary incontinence or urine leaking.  While laughing or sneezing etc, some people would leak urine. This is a urinary incontinence issue. It is true that these people need not always live with this kind of issue in them. Truth is that by following the right lifestyle they would be able to lower this issue and feel confident. There are certain superb ways by which urinary incontinence issues could be managed. In other words, there are ways by which loss of bladder control could be avoided.  By strengthening pelvic floor: Not many would know that doing pelvic exercises are one of the best long term solutions for urinary incontinence problems. With regular training, the pelvic floor would get stronger. Urine leaks can be avoided by squeezing and holding for a few seconds daily. By training bladder: This is also one important method to manage urinary incontinence issues. Bladder training would help us if we have a constant urge to rush to the bathroom. It must be taken into account that those with poor bladder control must try slowly increasing the time between bathroom visits by a few minutes every week. By this, balder would be trained to hold urine for longer periods. By watching what we drink: Though we must hydrate throughout the day we must try to avoid drinking too much caffeine or fizzy drinks etc. These drinks could irritate our urinary bladder. Instead we could drink water or herbal teas etc. By managing weight: There would be extra pressure on the bladder and pelvic floor etc when we are overweight. Therefore, even small loss would help us to have good control over the urinary bladder. By quitting smoking: By smoking, we could get chronic coughing. Over a long time, this could weaken our pelvic muscles. It is true that by saying no to smoking we could reduce both coughing as well as urine leaks etc. By keeping constipation in check: Our pelvic floor would become weak if we strain too much in the toilet. In other words, due to constipation our pelvic floor would become weak. By eating fibre rich fruits, vegetables s etc, we could avoid constipation and urine leaking issues also. So, please take care. By staying active: It is worthy to note that low impact exercises such as walking, yoga etc would help us to maintain healthy weight. Therefore we must try to avoid high impact workouts like heavy jumping etc as they would cause urine to leak out. By wearing right clothes: It is good to use liners or absorbent underwear if you work on bladder strengthening. There are products available that are comfortable and would help us to stay confident in the public. By seeking medical help: There is no use if we remain silent due to the urine leaking issue. It is essential to go to a doctor for treatment. The doctors could provide medications, physiotherapy etc for this issue.

Not only monsoon can bring high humidity but it can also bring many infections etc especially in the diabetic persons. Hence, these persons must be very careful. It is worthy to note that the monsoon would provide an ideal environment for the infections to grow. Those with diabetic conditions would get affected if they commute to work in the torrential rains etc. These persons could get gangrene in their legs, toes etc. It was revealed by a famous vascular surgeon from Chembur based hospital that highest risk factors for gangrene include undiagnosed diabetes, high humidity and poor hygiene etc. He spoke about how gangrene in the legs could be a life threatening condition and it would need amputation of legs. What is gangrene? Death of body tissue due to poor blood supply is gangrene or it could be a serious bacterial infection. Risk factors of gangrene: It must be noted that there are certain risk factors that can lead to gangrene in us. These are poor blood circulation due to diabetes condition, open wounds or ulcers, wet shoes, socks etc fungal or bacterial infections and weak immune system. Symptoms of gangrene:  Persons would show several symptoms like numbness or pain in the toes and legs, skin becoming black/blue etc, foul smelling discharge, fever, swelling etc. Complications of gangrene: Bitter fact is that persons with gangrene could get complications like sepsis, tissue loss, amputation of legs to save the lives of affected persons. How diabetic persons can avoid leg gangrene during monsoons: Firstly, persons with diabetic condition must keep their legs clean and dry. Changing wet shoes and socks etc is essential. Those with diabetic must inspect their legs for cuts, blisters or change in colour etc. It is necessary to wear footwear even while walking inside the home. Finally, it is essential for the diabetics to maintain good control over their blood sugar levels. How to detect gangrene: Blood tests, tissue or fluid culture and imaging tests etc can be used to detect gangrene in persons. Treatment: It would not be possible to save the tissue that has been damaged by gangrene but gangrene can be prevented from spreading by treatment. Doctors would prescribe medicines such as antibiotics etc. Surgical procedure is also used to treat gangrene. By means of hyperbaric oxygen therapy, more oxygen would be carried by the blood. Point is that this hyperbaric oxygen therapy would last for 90 minutes.

Have you stepped into the cold shower and felt uncomfortable then you are not alone!! A natural wellness routine that has been making many heads turn these days is cold showers. It is noteworthy that cold showers can boost both physical as well as mental wellbeing of an individual. There are numerous health benefits of cold showers which we might not be aware of. Cold showers can lower inflammation, boost immunity, boost circulation, stimulate metabolism, improve kidney health etc. From a mental health aspect, cold showers can boost our mood, reduce anxiety and stress etc. How would a cold shower be beneficial for our heart health? Enhanced circulation and vascular health: Point to be noted is that alternating vasoconstriction and vasodilation would improve blood circulation. Toxins etc would get flushed out. Oxygen rich blood would be delivered to the tissues. It must be taken into note that improved blood circulation would support organ functions and lowers fatigue feeling etc. Boosted metabolism and calorie burning: When we take cold showers, brown adipose tissue would get activated and heat would get generated by burning of calories. By this, metabolic rate would get increased and weight would get managed in us. By this our heart health would get better. By regularly exposing us to cold showers, insulin sensitivity would get enhanced and inflammation would get reduced. Finally, metabolic and heart function would get support. Lowers inflammation: Chronic inflammation would lead to heart disease is known. Superb piece of information is that cold showers would lower the inflammation in us. Muscle soreness etc would get reduced and there would be speedy recovery after exercise. Stress reduction etc: When we expose ourselves to cold showers regularly, then our cortisol levels would reduce. By this, our heart health would benefit as blood pressure would get reduced. It is worthy to note that many persons had improved mood after cold showers due to release of happy hormones or endorphins How would our heart get affected due to a cold shower? Sudden hypertension or BP: By exposure to cold showers suddenly, we could have a spike in the blood pressure or BP. This could be a serious issue. Arrhythmias and heart beat disorders: In sensitive individuals, sudden exposure to cold showers could lead to irregular heartbeats or arrhythmia. Coronary heart disease: It must be noted that vasoconstriction would reduce the flow of blood in the already narrowed arteries. By this, there are more chances of angina or heart attacks etc. Safe incorporation of cold showers every day: It is necessary to start cold shower exposure gradually. Beginning with warm water and slowly lowering the temperature over several days etc would be good. It is necessary to aim for short exposure to cold showers. Exposure to cold showers must be stopped immediately if there is dizziness etc. Consulting a doctor would be important especially for those who have heart disease, high BP or other respiratory issues etc. Please take care.

In today`s hurry burry world, the majority of us do not have time at our disposal even to take care of our own health. In such a scenario, not many of us would be aware of nigella seeds or kalonji seeds that could be superb for our health. Nigella sativa or kalonji seeds belong to the family named Ranunculaceae and they are annual flowering plants. They are found in western Asia, Cyprus and Turkey etc. Point is that kalonji seeds, fennel seeds and celery have been used in Ayurvedic medicine for many decades. These three can be roasted lightly and consumed before bed. How to consume roasted nigella seeds On a low flame for about 15 minutes, roast one teaspoon of nigella or kalonji seeds and then consume the seeds in lukewarm water before sleep. What happens when we consume a spoon of roasted nigella seeds before bed? Keeps digestive system in good health: When we eat roasted nigella seeds before bed, the fibre and antioxidants that are present in the seeds would help us to avoid digestion issues like gas, constipation, indigestion etc. our intestines would be kept clean by eating these roasted seeds daily. We would have a good appetite for food. Strengthens our immune system: Here, the antiviral and antibacterial properties of nigella seeds play a huge role. Our immunity would be strengthened by the intake of roasted nigella seeds. For those persons who get affected frequently by cold, cough etc, these kalonji seeds would be superb. Controls blood sugar and cholesterol: For many of us, diabetes and high cholesterol levels are two huge issues. The presence of thymoquinone in nigella or kalonji seeds would help us to manage diabetes well. By consuming roasted nigella seeds before bed daily, our bad cholesterol or LDL would be reduced and good cholesterol would be enhanced. By this, our heart health would be good. Good for the skin and hair etc: Not many would know that intake of roasted nigella seeds would be good for skin and hair health. Our hair roots would get strengthened by consuming roasted nigella seeds daily before bed. Our skin would get a natural glow.