Tour Diaries With Christopher Pedra

Day 0

We got in just after sunset yesterday, after a pretty quick taxi from the airport – huge bonus after an 8 hour flight! For all their faults, Air India actually has great legroom and comfortable seats. We’re staying at a familiar hotel that is decent, nice and close to the arena which is the most important factor.

Our first evening was obviously relaxed, focus from my side was just trying to get Saina ready for today as she’ll be on court for a few hours and also in the gym. So a bit of light exercise once we were settled, a good meal, and some soft tissue work to freshen her legs after the long flight. Sleep will be a bit of an issue this first few days, so we’ll also just have to try and ensure sleep hygiene is a focus. Sleep is such an important area that I think most athletes have only recently started to appreciate. Recovery from exercise, both mentally and physically, requires a good sleep schedule. It’s also pretty cold outside, so coming from India (Mumbai was 35 when I left), cardio and active recovery will probably be better appreciated if done inside this week.

A few of the players have been talking about the playing surface this week being notoriously hard, so recovery strategies will have to take that into account. Saina has been doing quite a bit of specific prep for the surface this week, aspects of training she ordinarily wouldn’t have thought about, but as this is her 10th All England, she’s got plenty of experience and was able to tweak a few things for this specific event.

Plan for today is a few hours on court and some light gym work – primarily mobility and activation after the flight. And possibly even some free time to explore a little – my first time in Birmingham.

Keep you posted.

It is that time of the year when students are preparing for their exams. Board exams, school exams , college exams they are all lined up in March and April. As the academic sessions come to a close these exams can become a huge source of fear and worry for students and can impact their mental status.

For many students in secondary school and university, anxiety and stress can become a growing obstacle to their health and happiness and may affect their exam performance too.

Every student who aims to become a high-achiever generally experience exam stress. It’s an unavoidable part of student life that can be difficult to handle. Remember, stress exists for a reason and you can choose to let it be your downfall or use it to drive you to improve your work.

As a parent or guardian you may notice signs in your child of increased stress leading up to tests and formal exams. This may be evidenced by subtle mood swings, reduced appetite, sleeping problems, crying, panic, aggression or decreased motivation.

Tips to deal with exam stress:

1. Establish an Appropriate Study Spot Location is key when it comes to studying, and what works for one child might not work for another. The study spot needs to enable focus, concentration and an atmosphere for the student to absorb learning material.

2. Know What to Study Minimise panic and non-value downtime by adapting an organised workspace and logically aligning exam preparation in advance. A methodical approach to exam preparation proves beneficial.

3.Break Free from Distractions You never realise the number of times you check Facebook, Instagram or any other distraction unless you add the time together and realise the quantum of time wasted. Focus is the key word.

4. Rest, Activity and Sleep Keep some time aside for rest, non-study related activity and sleep. Going for a walk, continuing sport activities, reading a book can provide a positive release of built up stress.

5. Eat Healthy Lower the intake of carbs, sugar, caffeine and aim for more proteins, and fresh vegetables and fruit, to optimise concentration and general wellbeing. Healthy eating practices are essential during your study time.

6. Give Your Mind Space Meditation is one of the most effective ways to take a break and see your stress from a different perspective. Practicing meditation is another way to maintain focus while improving both mental and physical health to reduce pre-exam stress.

7. Seek professional help In case the stress levels are showing some harmful side effects on the health of the child, seek medicial help or meet a counsellor.

8. Understand the reasons behind the stress To combat exam stress, firstly you need to understand the reasons behind this heightened anxiety. Then you can establish methods to reduce the pressures you feel. Some common reasons are:

• Low motivation levels
• Lack of preparation and planning
• High expectations from others
• Competition from peers

9. Eating Dark Chocolate Eating dark chocolate which is over 70% cocoa fights the exam stress hormone cortisol and has an overall relaxing effect on the body. Plus chocolate releases endorphins which act as a natural stress fighter.

10. Let it All Out Sometimes you just need to talk to someone, and it is essential. Speaking to a family member or friend can highlight the bigger picture for you and empower you to rise above the exam stress.

How can parents help children to deal with this stress:

• Parents should guide their children in planning, organizing and setting a timetable.
• Encourage students with the right kind of positive conversations.
• Help the child to develop self-discipline, self-direction, self-confidence and a sense of achievement.
• Encourage a child’s performance with positive statements like , “well done” you can do better rather than saying “that was not enough”.
• Do not harp on previous failures of results.
• Try to gain your child’s confidence and discuss his problems with him, help him to find a solution.
• Remember always, exams are not the end of the world.

Is your child or a friend suffering from extreme exam stress? The team of psychologists at Kokilaben Dhirubhai Ambani Hospital is well trained to deal with such cases. Please reach us at our below clinic for consultations.

https://www.kokilabenhospital.com/departments/clinicaldepartments/psychiatry.html

A kidney stone is a hard, crystalline mineral material formed within the kidney or urinary tract. “Nephrolithiasis” is the medical term for kidney stones. One in every 20 people develop kidney stones at some point in their life. With the right foods, plenty of water, and proper medication, you can lower your chances of kidney stones.

What causes them?

• Kidney stones form when there is a decrease in urine volume and/or an excess of stone-forming substances in the urine.
• Dehydration is a major risk factor for kidney stone formation.

Some major symptoms include:

• Pain in the back, belly or side which is extremely sever. Some people who’ve experienced kidney stones compare the pain to childbirth or getting stabbed with a knife.
• Symptoms of a kidney stone include flank pain (the pain can be quite severe) and blood in the urine.
• It’s common for people with a kidney stone to have nausea and vomiting.
• Pain or burning sensation during urination.
• Fever and chills are signs that you have an infection in your kidney or another part of your urinary tract.

Make these small diet changes, avoid kidney stones:

• Drinking enough liquid, mainly water, is the most important thing you can do to prevent kidney stones.
• Keep your weight in control. Studies have shown that being overweight increases your risk of kidney stones.
• Limit your intake of sodium. It is a part of many canned, packaged, and fast foods.
• Stay away from Colas. These beverages are high in fructose and phosphates, which may lead to kidney stones.
• Limit your intake of oxalates, the organic compounds found in a number of foods, including spinach and sweet potatoes. As oxalates bind easily to certain minerals, including calcium, which then help form kidney stones.
• Eating animal protein may increase your chances of developing kidney stones.
• Get enough calcium from foods. The right amount of calcium can block other substances in the digestive tract that may cause stones. However too much of it may increase your chances of getting calcium oxalate stones.

Know the risk factors, avoid them:

• Genetic factor increases your risk of getting kidney stones, forty percent of the people who get kidney stones have relatives who have them, too.
• Excess amount of certain minerals in your system may increase your risk.
• When you’re overweight, you tend to get kidney stones more often. The same is true if you have diabetes.
• Gout, the painful condition when uric acid builds up in your blood increases your risk of kidney stones.
• If you’ve had certain types of gastric bypass surgery or other intestinal surgery, your risk may go up.
• Certain kidney diseases may make you more prone to getting kidney stones. One example is polycystic kidney disease, in which clusters of cysts grow in your kidneys. Another is medullary sponge kidney, a birth defect that causes cysts to form in the organ’s tubes.

How to deal with kidney stones:

• Take charge of your diet and take any medications as prescribed to you.
• Drink lots of water. Stay hydrated, especially when you exercise.
• Check food labels. Read the ingredients. Avoid or eat less of foods with high amounts of ingredients like sodium chloride, monosodium glutamate (MSG), and sodium nitrate.
• Choose foods wisely. Usually it’s good to get more spinach and nuts in your diet. But if you have calcium oxalate stones, which are the most common type, your doctor may tell you to avoid limit foods high in oxalates.
• Avoid excess dairy foods and animal protein as they can up your chances of less common types of kidney stones.
• Eat citrus fruits like lemons and limes that are high in citrate, which helps prevent kidney stones.

Treatments options:

• Diagnosis of kidney stones is best accomplished using an ultrasound, intravenous pyleography (IVP), or a CT scan. Most kidney stones will pass through the ureter to the bladder on their own with time.
• Treatment includes pain-control medications and, in some cases, medications to facilitate the passage of urine.
• If needed, lithotripsy or surgical techniques may be used for stones which do not pass through the ureter to the bladder on their own.
• Do follow the above tips to maintain a healthy lifestyle and avoid kidney stones. However if you are suffering from kidney stones do consult our Urology team for further guidance. Please find below link for further details:

https://www.kokilabenhospital.com/departments/clinicaldepartments/urology.html

Is depression a feeling like being sad….one may wonder. While we all feel sad, moody or low from time to time, some people experience these feelings intensely, for long periods of time (weeks, months or even years) and sometimes without any apparent reason. Depression is more than just a low mood – it’s a serious condition that affects your physical and mental health.

Depression interferes with daily life and normal functioning. It can cause pain for both the person with depression and those who care about him or her. It is not a sign of a person’s weakness but a sign of an illness. Most people who experience depression need treatment to get better. It is time we take depression seriously and seek treatment instead of ignoring it.

Signs and Symptoms

Sadness is just one small part of depression. Some people with depression may not feel sadness at all. Depression has many other symptoms, including physical ones. If you experience any of the below signs and symptoms for at least 2 weeks, its time to see a doctor.

• Persistent sad, anxious, or “empty” mood
• Feelings of hopelessness
• Feelings of guilt, worthlessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy, fatigue
• Difficulty concentrating, remembering, making decisions
• Difficulty sleeping, early-morning awakening, or oversleeping
• Appetite and/or weight changes
• Thoughts of death or suicide
• Restlessness, irritability

Factors that may cause Depression

Many factors may play a role in depression, including genetics, brain biology and chemistry, and life events such as trauma, loss of a loved one, a difficult relationship, an early childhood experience, or any stressful situation.

Depression can happen at any age, but often begins in the teens or early 20s or 30s. Most chronic mood and anxiety disorders in adults begin as high levels of anxiety in children. In fact, high levels of anxiety as a child could mean a higher risk of depression as an adult. Sometimes medications taken for these illnesses may cause side effects that contribute to depression.

Types of Depression

1. Major depression: Severe symptoms that interfere with the ability to work, sleep, study, eat, and enjoy life. An episode can occur only once in a person’s lifetime, but more often, a person has several episodes.

2. Persistent depressive disorder: A depressed mood that lasts for at least 2 years. A person diagnosed with persistent depressive disorder may have episodes of major depression along with periods of less severe symptoms, but symptoms must last for 2 years.

3. Psychotic depression, which occurs when a person has severe depression plus some form of psychosis, such as having disturbing false beliefs or a break with reality (delusions), or hearing or seeing upsetting things that others cannot hear or see (hallucinations).

4. Postpartum depression, which is much more serious than the “baby blues” that many women experience after giving birth, when hormonal and physical changes and the new responsibility of caring for a newborn can be overwhelming. It is estimated that 10 to 15 percent of women experience postpartum depression after giving birth.

5. Seasonal affective disorder (SAD), which is characterized by the onset of depression during the winter months, when there is less natural sunlight. The depression generally lifts during spring and summer.

6. Depression is treatable. Depression, even the most severe cases, can be treated. The earlier the treatment begins, the more effective it is. Most adults see an improvement in their symptoms when treated with antidepressant drugs, talk therapy (psychotherapy), or a combination of both.

Treatments for depression

There’s no one proven way that people recover from depression, and it’s different for everyone. However, there are a range of effective treatments and health professionals who can help you on the road to recovery.

Psychological treatments

Psychological treatments also known as talking therapies can help you change your thinking patterns and improve your coping skills so you’re better equipped to deal with life’s stresses and conflicts. There are several types of effective psychological treatments for depression like cognitive behaviour therapy, interpersonal therapy, behaviour therapy.

Medical treatments for depression

The main medical treatment for depression is antidepressant medication. There’s a lot of misinformation about antidepressant medication and while there is no simple explanation as to how it works, it can be very useful in the treatment of moderate to severe depression and some anxiety disorders.

Do not suffer in silence. If you or a loved one is suffering from depression, seek medical help. The Department of Psychiatry at Kokilaben Dhurubhai Ambani Hospital provide offer individualised treatment plans that ensure consistent patient care. Please refer below link for more details:

https://www.kokilabenhospital.com/departments/clinicaldepartments/psychiatry.html

As we await the wintery mornings to set in and enjoy the cold weather let us not forget the repercussions of winter. To enjoy this weather at the fullest and in good health some health precautions are needed. During winters, the body heat usually experiences a drop as the environment cools. At the body is adjusting to the new climate, this change is demonstrated through a number of diseases.

Let’s take a look at some common winter woes:

1. Common cold – The direct result of the loss of body heat due to an obvious drop in the temperatures leads to cold. However, one is more likely to catch cold even one keeps switching over warm and cool environment owing to air conditioners. It’s important to keep ACs at an even temperature during winter. Prevent this infection by washing your hands regularly.

2. Flu – Shield yourself from chilly winds, wear warm clothes. This illness is airborne and hence beyond a point there is no control over it.

3. Itchy skin – A lot of derm-sensitive people develop itchy skin during winter. Keep your skin moisturized with petroleum jelly, coconut oil or almond oil regularly.

4. Headache – Cold winds can sometimes play havoc on your head. Hence, shield yourself with a warm muffler or scarf.

5. Sore throat – They are common in winter and are usually caused by viral infections. Gargle with warm salty water, it really helps in soothing the throat due to its anti-inflammatory properties.

6. Asthma – Cold air is a major trigger of asthma symptoms such as wheezing and shortness of breath. People with asthma should be especially careful in winter, be regular with your medicines and keep reliever inhalers close by.

7. Painful joints – Many people with arthritis experience painful and stiff joints in winter. Daily exercise can boost a person’s mental and physical state and thus overall health.

8. Heart attacks – Heart attacks are more common in winter. This may be because cold weather increases blood pressure and puts more strain on the heart. Your heart also has to work harder to maintain body heat when it’s cold. Stay warm.

The winters are not only taxing for elders, kids also suffer. Children have low immunity and hence are easily affected by winter. Here are common winter illnesses amongst children:

1. Bronchiolitis – Bronchiolitis is a common viral respiratory infection in young children. It is most frequently seen in children less than 12 months old. Symptoms include nasal congestion, cough, low-grade fevers, and wheezing.

2. Influenza – Influenza is more commonly known as “the Flu”. It usually comes on quickly with high fever, cough, sore throat, headache, and muscle aches and pains. The fever often lasts up to 5 days.

3. Pneumonia – Unlike the other common winter illness, pneumonia is often caused by a bacterial infection. It can present in many different ways. Sometimes it starts as a cold that just continues to worsen. If your child has had a cold for several days and suddenly develops a high fever and worsening cough, this could be a sign of pneumonia and you should seek medical help.

4. Tonsil Infection – It causes irritation of the throat, pain in the throat, enlarged tonsils and the child is unable to gulp food or liquids. Eating anything cold may trigger this or even a virus or bacteria in the air can cause it. Avoid feeding your child anything cold when the weather is cold.

5.Acute Ear Infection – This leads to ear pain, blocked ears, itchy Ears. Excessive cold may result into an acute ear infection. Another cause of bacterial ear infection is due to moisture in the ear. A ear infection can occur even overnight, so it is best to identify it at the earliest.

6. Stomach Flu (Viral Gastroenteritis) – Infected water and food and unclean hands may cause this. Some symptoms are abdominal pain, diarrhoea, excessive flatulence, vomiting, and fever. Make sure the child is well hydrated with a lot of liquids.

Stay healthy this festive season with our winter tips. Eat freshly cooked food preferably warm and choose immunity boosting vegetables to fight off small colds and coughs.