THE WORLD NO TOBACCO DAY WAS CREATED BY WORLD HEALTH ORGANIZATION IN 1987
TO BRING TO ATTENTION THE DEATH AND DISEASE CAUSED BY THE TOBACCO EPIDEMIC.
TOBACCO CAN COME IN THE SMOKELESS (E.G SNUFF, CHEWING TOBACCO) AND SMOKE (E.G. CIGARETTES) VARIETIES.
USERS OF SMOKING VARIETY OF TOBACCO CAUSE HEALTH RISKS NOT JUST TO THEMSELVES, BUT ALSO TO PEOPLE AROUND THEM WHO INHALE SECONDHAND SMOKE.
THOSE USING TOBACCO IN CHEWING FORM ARE AT A GREATER RISK OF SPECIALLY ORAL CANCERS THAT CAN AFFECT THE TONGUE, CHEEK, LIPS, HARD PALATE, FLOOR OF MOUTH, AND GUMS.
CANCERS OF OESOPHAGUS, STOMACH, AND PANCREAS ARE ALSO LINKED WITH TOBACCO USE.
THE OTHER ORAL DISEASES LINKED WITH TOBACCO USE THAT ARE MORE COMMON ARE STAINING OF TEETH, WEAR OF TEETH ENAMEL, GUM LOSS AND EVENTUAL TOOTH LOSS, GUM DISEASES, INCREASED TOOTH DECAY DUE TO DRYING OF MOUTH, HALOTOSIS, AND WHITE PRECANCEROUS PATCHES IN THE MUCOSAL LINING OF MOUTH.
TOBACCO USERS ARE ALSO AT AN INCREASED RISK OF HEART DISEASES LIKE HEART ATTACKS AND STROKE.
QUITTING TOBACCO USE WHICH IS AN ADDICTION BY ITSELF, CAN BE DONE WITH REPLACING TOBACCO WITH NICOTINE PATCHES/GUMS AND PSYCHOLOGICAL COUNSELING
TO PREVENT THIS ADDICTION THOUGH, EDUCATION AND AWARENESS ABOUT THE SIDE EFFECTS IS IMPORTANT IN SCHOOLS/ COLLEGES AND OTHER EDUCATIONAL FORUMS.
IN TIMES OF COVID 19 PANDEMIC, IT WAS OBSERVED THAT TOBACCO USERS ESPECIALLY SMOKERS ARE MORE SUSCEPTIBLE TO THE CORONA VIRUS INFECTIONS AS SMOKING IMPAIRS LUNG FUNCTION AND THE PRIMARY SITE OF ATTACK OF THE VIRUS ARE THE LUNGS, THUS MAKING IT HARDER FOR THE BODY TO FIGHT THE VIRUS.
REGULAR DENTAL VISITS ARE IMPORTANT FOR TOBACCO USERS IN ORDER TO SCREEN FOR ORAL PRE CANCEROUS AND CANCEROUS LESIONS. ALSO, REGULAR DENTAL TREATMENT OF DENTAL COMPLAINTS IS BEST TO AVOID CHRONIC PROBLEMS.
Regular exercise to restore strength and mobility to the knee and a gradual return to everyday activities are important for a complete recovery post knee replacement. Do the following exercises to strengthen your muscles.
How often– 2 times a day Do 10 repetitions of each exercise. If you are comfortable with the exercises, gradually increase the number of repetitions until you reach 20 repetitions.
Early Post-Operative Exercises
- Ankle pumps and circles-Pump your feet up and down by pulling your feet up toward you, then pushing your feet down away from you. Also, rotate your feet clockwise and counterclockwise. Ankle pumps should also be done 10 times every hour while you are awake.
- Quadriceps Set– Tighten your thigh muscle. Try to straighten your knee. Contract your quad muscles by focusing on pushing the knee joint firmly onto the surface of the bed, and hold the position for 5 seconds. Repeat this exercise approximately 10 times for two minutes, rest for one minute, and then repeat. Continue until your thigh feels fatigued.
- Static hamstrings– Lie straight on your back. Place a small towel roll below the heel. Press the heel down on the towel and hold for a period of 10seconds. You can feel the back of your thigh (hamstring) contracting. Repeat this exercise 10times.
- Heel Slides– These are simple knee range of motion exercises that help to strengthen and stretch tissues and muscles of the knee joint. Lie straight on your back and slide your heel till your buttock. In the early phase of rehabilitation, a range of 0-90 degrees can be achieved as per the patient tolerance. Repeat 10times
- Straight Leg Raise (SLR)– Lie on your back. Contract your thigh muscle with your knee fully extended (straight), and lift the leg up few inches above. Slowly lower the leg so that the heel touches the floor before your knee does(This will help the quadriceps muscle remain active during the entire lowering of the leg). Hold for 5-10seconds as per tolerance. Repeat the exercise with a hold.
- Hip Abduction– Slide your surgical leg out to the side, keeping your kneecap pointed up toward the ceiling. Slide your leg back to the starting position. You may want to use a plastic bag under your heel to help it slide easier.
- Short-Arc Quadriceps– Lie on your back with a rolled-up blanket or towel (at least 6 inches in diameter) under the knee of your surgical leg. Straighten your surgical leg. Work up to holding for 5 seconds. Slowly lower your leg down and relax. The back of your knee should stay in contact with the blanket or towel during the exercise.
- Dynamic Quadriceps– Sit on a firm surface with your chest up and low back slightly arched. Tighten the muscle on the front of your thigh (quadriceps) to straighten your operated knee. Feel the stretch behind the thigh and knee. Lower your leg slowly. Repeat 10times.
With corona virus Covid-19, we are much talking about staying as safe and healthy as possible. While washing your hands, keeping a safe distance from others etc may all be the steps to reduce the risk.
Incorporating specific foods into the diet may strengthen a person’s immune response & helps in fighting with viral infections.
1) Protein: Protein play important role of immunity booster. In every meal you must include right quality & quantity of protein. Nonveg protein in the form of boiled egg, chicken soup/ boiled or grilled chicken to get complete amino acids which boosts the immunity. If you are a vegetarian include rajmah , soyabean , black beans or dal.
2) Spices: Choose one immunity booster for every meal from your culinary cabinet. Include cinnamon, cloves, black pepper, cumin seeds, turmeric, ajwain etc
3) Vitamin C & A: Detoxify your liver with freshly prepared homemade detox drink. Include vitamin C & A rich fruits & veggies.
4) Omega 3 fatty acids: Include good immunity booster sources of omega -3 fatty acids, vitamins & antioxidants. Flax seeds, Sunflower seeds, sesame seeds, almonds, walnuts, pistachios. Fish like Mackeral, Salmon & Tunna.
5) Reduce Your Stress: Keep your stress level down as stress can certainly hurt your immune system & turn off the cells which boost your immunity. Do not panic try to minimize your stress by dhikr, yoga, meditation.etc .Do low & moderate intensity exercises which naturally lowers your stress hormone & helps to boost the immunity.
RD Shahenaz Shaikh
Clinical Nutritionist & Registered Dietician
Inamdar Multispeciality Hospital