Stress busters

I am stressed!

If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause.

Not taking control of the situation, and not doing anything will make the problem worse.

Unaddressed mental stress can lead to mental health conditions like depression, anxiety Etc.

It can lead to insomnia. Unaddressed stress can cause physical ailments.

What can I do to manage my stress?

1. Be active: Moderate intensity exercise for 30 minutes like walking, can decrease the intensity of stress.

Exercise will not make the stress go way completely, But it will clear your thoughts, and make you calm. You can deal with the stress in a calm manner.

2. Take control: Find a solution to the problem causing the stress.

3. Connect with people: A good network of colleagues, family, friends can ease work troubles, and help you see things in a different way

4. Have some 'me time': take a walk during lunch time, take a vacation, spend some time for exercise, relaxation.

5. Challenge yourself: challenge yourself by learning a new language, new sport, or any activity that interests you. It boosts your self-confidence, and also stimulates the brain.

6. Avoid unhealthy habits: do not rely on smoking, alcohol, drugs to relieve your stress. It might provide temporary relief, but it will not make the problems go away.

7. Help other people: you can help other people by volunteering. If you're busy, you can perform small helpful acts at your office. 

8. Work smarter, not harder: Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference. Get yourself familiar with technology to save a lot of time.

9. Try to stay positive: Look at positive things in your life, and be grateful. You can write to positive things in your life first thing in the morning in your journal daily. You can read the journal when you feel down or stressed out.

10. Accept the things you can't change: Unfortunately, some things cannot be changed. Focus on things which you have control over.

11. Eat a healthy diet to stay strong.

12. Obtain at least eight hours of restful sleep to rejuvenate.

 

Back pain

Why does back pain happen?

Almost everybody gets a back pain at some point.

Back pain can happen from muscle strain, after physical activity

Arthritis affecting the joints of the spine.

Disc problems.

Pinched nerves.

Bones [vertebra] which are out of place.

Rarely Tumor on infection

What are the symptoms?

Patients can experience 

Pain or stiffness in the lower back.

See your healthcare provider immediately if you have

Numbness or tingling around your genitals or buttocks.

Difficulty peeing

Urinating or Defecating on yourself

Chest pain.

High grade fever.

Unusual weight loss

Swelling or Abnormal appearing back.

When it does not improve after rest or gets worse at night.

Started after trauma, like falling down, car accident. 

What should I do if I have symptoms of Back pain?

Consult your healthcare provider.

How is Back pain diagnosed and treated?

Your healthcare provider will perform a physical exam, and order imaging if necessary.

Medicines, Exercises will be prescribed to relieve the discomfort.

Surgery is indicated only when there is a specific cause for the back pain.

Self-help for Back pain?

Take medicines for pain relief as prescribed by your healthcare provider.

Massage the muscles that are tense. Stay active.

Applying ice to the area to decrease pain [5 minutes at a time, to prevent skin damage]

Apply heating pad/Hot water bottle/hot shower to the area to decrease pain 5-10 minutes at a time [Use caution with heat, it can burn your skin]

Obtain a 'ok'  from your healthcare provider to perform back exercises.

Reduce stress, talk to your healthcare provider about stress relieving exercises.

Watch your posture. Learn to lift using your legs instead of your back.

What can I do to prevent Backpain?

Use good posture, Stay active

Avoid sitting in one position for too long.

Lift with your legs instead of your back.

 

Back strengthening exercises

Mattress and pillow with good support

Stress management.

 

 

 

Sexually transmitted diseases

What is Sexually transmitted disease, sexually transmitted infection [STD, STI]?

These are diseases which are transmitted through sex. Common examples are HIV, gonorrhea, chlamydia, trichomoniasis, genital herpes, Genital warts, scabies, syphilis, pubic lice, etc.

What are the symptoms of Sexually transmitted infection?

Unusual discharge from the vagina, penis or anus

Pain while peeing

Lumps or skin growths around the genitals or penis.

Skin rash

Itchy genitals or penis.

Blisters or sores around the genitals or anus

What should I do if I have symptoms of Sexually transmitted Infection?

Consult your healthcare provider.

How is Sexually transmitted infection diagnosed and treated?

Your healthcare provider will ask you a few questions about your sex life, provide a physical exam.

They may ask for a urine sample, obtain a swab, order blood tests.

Medicines are prescribed.

What should I do if I have sexually transmitted infection?

Don't have sex, including oral sex, without a condom until you have had a check-up.

You can have an STI without knowing it and infect your partner during sex.

Take the medications as prescribed by your healthcare provider.

What can I do to protect from sexually transmitted infection?

 Use condoms consistently during every sexual encounter.

Stay monogamous if possible.

Talk to your healthcare provider for more details.

Prevent STI

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Neck pain

Why does neck pain happen?

Neck pain happens when there is injury to structures in the neck like bones, ligaments, tendons, muscles, nerves.

What are the symptoms?

Patients can experience 

Pain or stiffness in the neck, shoulders, upper back, arms.

Headaches

Weakness in the neck.

Unable to turn or move the neck, or discomfort while moving the neck

In cases of severe neck problems, patients may experience

Numbness or pins and needles in the shoulders or arms.

Trouble walking or moving the legs.

Having no control over the bowels or bladder

What should I do if I have symptoms of Neck pain?

Consult your healthcare provider.

How is Neck pain diagnosed and treated?

Your healthcare provider will perform a physical exam, and order imaging if necessary.

Medicines, Exercises will be prescribed to relieve the discomfort.

Self-help for Neck pain?

Take medicines for pain relief as prescribed by your healthcare provider.

Massage the muscles that are tense.

Applying ice to the area to decrease pain [5 minutes at a time, to prevent skin damage]

Apply heating pad/Hot water bottle/hot shower to the area to decrease pain 5-10 minutes at a time [Use caution with heat, it can burn your skin]

Obtain a 'ok'  from your healthcare provider to perform neck exercises.

Reduce stress, talk to your healthcare provider about stress relieving exercises.

Watch your posture.

What can I do to prevent neck pain?

Use good posture – Hold your head up and keep your shoulders down.

Avoid sitting in one position for too long.

Avoid doing work above your head for too long.

Avoid putting pressure on your upper back.

Mattress and pillow with good support, keep your neck in line with the rest of the body when you sleep.

Stress management.

 

 

 

Polycystic ovarian syndrome

What is Polycystic ovarian syndrome?

Polycystic ovarian syndrome affects the way ovaries work. 

What are the symptoms of Polycystic ovarian syndrome?

Irregular periods.

Excess body hair, facial hair.

Fluid-filled sacs in the ovaries

Difficulty getting pregnant

Acne

What should I do if I have symptoms of Polycystic ovarian syndrome?

Consult your healthcare provider.

How is Polycystic ovarian syndrome diagnosed and treated?

Your healthcare provider will order blood test to check for hormone levels, blood sugars, cholesterol, ultrasound.

There are medicines to decrease symptoms of polycystic ovarian syndrome.

What can I do for polycystic ovarian syndrome?

Maintain normal body weight, body mass index between 20-25.

Your diet should include plenty of fruit and vegetables, (at least 5 portions a day), whole foods (such as wholemeal bread, wholegrain cereals and brown rice), lean meats, fish and chicken.

Moderate intensity exercise of 30 minutes.

Use the medications as prescribed.

Enlarged follicles in the ovaries

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Information

At the time of office visit, please present your insurance card.  We bill your visit to the insurance card you present. 

In the event of an error in your insurance, please let our front office staff know.

We are in network with most insurances. However individual plans may vary and not known till a claim is adjudicated.

We are a smoke free facility.

We need every patient to finish all the forms online and check in online if possible. 

Most visits start on time, so please plan to be at the office, fifteen minutes before your appointment.

Habitual no show patients are terminated from the patient panel.

We charge a no show fee.

If you are not able make the commute, or take time off for commute , explore tele medicine available now.