On d occasion od Dassera!!

Hello,
        A very Happee Dassera to all the readers & their family.

WISHING YOU & YOUR FAMILY HOPE, HEALTH & HAPPINESS ON THIS DASSERA!!

Happee Reading,
Keep in touch,
God Bless,
Dr.Rhutuja A. Kudalkar (B.P.Th)
Consulting Physiotherapist
Certified in Pre/Post Natal Exercises.

NUTRITION & PREGNANCY

Hello Readers, these are some tips on nutrition during pregnancy:

1) EAT VARIETY OF FOODS: This allows you an intake of different minerals & vitamins.

2) MAINTAIN A HEALTHY WEIGHT: Do not cut on calories. You need 300 extra calories on an average per day to achieve a recommended & a proper weight gain of 12-13kgs.

3) CHOOSE FOODS IN LOW FAT & LOW CHOLESTEROL:
a) Too much fat in food can lead to excess weight gain.
b) As much as you gain extra during pregnancy will you have to lose post delivery.
c) Cholesterol is normally elevated during pregnancy.
d) Keep protein intake high. Have legumes as they have low fat protein & high iron.
e) Choose low fat dairy products.
f) Take calcium for baby’s bones & teeth.

4) EAT PLENTY OF FRUITS, VEGETABLES & GRAINS:
a) These provide fiber to prevent constipation.
b) Grains are great source of energy.
c) Choose Fruits containing Vitamin C & folacin. E.g. Green leafy vegetables & liver.

5) USE SUGARS ONLY IN MODERATION: “Baby eats what you eat & remember Sugar is not nutritious”
a) Sugar is empty calories & replaces nutrient rich calories. Therefore, making you “NUTRIENT DEFICIENT” & leading to weight gain.

6) Use salt in moderation:
a) Avoid processed foods.
b) Intake of high sodium foods leads to water retention in body & therefore increased swelling.

7) DO NOT DRINK ALCOHOL.

8) TO CONTROL NAUSEA:
a) Eat small meals often, every hour or two.
b) Drink liquids an hour before & an hour after eating.
c) Drink unsweetened juices. E.g. ginger ale, skimmed milk, homemade lemon.
d) Eat simply prepared food. E.g. Boiled, baked, steamed.
e) Eat unseasoned & mild flavored food.
f) Ginger is a natural remedy for motion sickness & digestive upset.

9) DO NOT EAT LARGE MEALS.

10) DO NOT DRINK LIQUIDS WITH MEALS.

11) DO NOT DRINK LARGE AMOUNTS OF TEA/COFFEE.

12) DO NOT DRINK BEER/ ALCOHOLIC BEVERAGES.

13) AVOID FAT IN COOKING.

14) DO NOT EAT GRAVIES, SAUCES,BACONS, SAUSAGES, PORK,CAKES, and PIES as these may cause heart burn, stomach upset & are limited in nutritious calories.

15) DO NOT EAT HIGHLY SALTED/SPICY FOOD.

16) AVOID GAS-FORMING FOODS. E.g. CABBAGES & ONIONS.

17) TO CONTROL CONSTIPATION:
a) Drink 8-12 glasses of water every day.
b) 1-2 glasses of water before breakfast are helpful.
c) Eat at regular times.
d) Eat slowly.
e) Eat whole grains and cereals.
f) Increase fiber intake along with adequate water intake.
g) Have whole fruits instead of juices.
h) Eat dry fruits like raisins, figs.
i) Exercise as per therapist/doctor’s suggestion.
j) DO NOT TAKE LAXATIVES/ENEMAS WITHOUT PRESCRITION.

18) TO CONTROL HEARTBURN:
a) Avoid Spicy/acidic/ high fat content/salty/overly seasoned food.
b) Avoid lying down immediately after meals.
c) Keep head elevated when lying down after meal.
d) Drink liquids after meal, not during meals.
e) Avoid carbonated beverages.
f) Avoid caffeine.
g) DO NOT TAKE ANY MEDICATIONS WITHOUT DOCTOR’S PRESCRIPTION.

Please feel free to give your suggestions.

Happee Reading & Healthy Eating,
Thanks & Regards,
Dr.Rhutuja A. Kudalkar (B.P.Th)
Consulting Physiotherapist.
Certified in Pre & Post Natal Exercises. (SCW)(U.S.A)

HEALTHY MOMS - EXERCISE CLASS FOR PREGNANT & POST DELIVERY MOMS!!

Hello Readers,
       This is to inform you that I am certified to train FITNESS of Pregnant & Post Delivery Mothers & I have designed "HEALTHY MOMS" which is a Special, Safe & Effective Exercise class for Pregnant & Post Delivery Mothers. 

Keep in mind that this class is very different from the other gym programs..Read on!!

VENUE: This class will take place at "VIGOUR GYM", Shop No 1/B, New Shivam Bldg, Kulupwadi Rd, Borivali East, Mumbai 4000066.

CLASS FORMAT:

1. 1 hour Class 3 times a week.
2. Consisting of low intensity strengthening, toning, sculpting, cardio, stretching, relaxation, breathing exercises etc.
3. Attention will be given to Posture & Back care.
4. Dietician consultation will also be provided.

ACCOMODATIONS:

1. Safe & Comfortable Environment
2. Changing Room
3. Exercise Mats
4. Soothing Music.

WHO SHOULD REGISTER?

1.  Pre Delivery Mothers during any trimester.
2. Post Delivery Mothers Whether Four Weeks or Four Years Doesn't Matter!!
3. Women Planning for Pregnancy.

WHAT TO CARRY?

1. 'CONSENT' from Your Doctor/ Gynaecologist is a must!!

WHEN SHOULD I BEGIN & STOP EXERCISES?

1. You can begin you exercise as soon as your doctor gives you the O.K.!! Often, that can me be as soon as you discover you are pregnant.
2. One can return to class 4 to 6 weeks after vaginal delivery & six weeks after a Casarean Birth.
3. Again, Please obtain permission from you doctor.

WHY "HEALTHY MOMS" IS IMPORTANT TO ATTEND?

1. This Educational & Entertaining Pre/Post Natal Fitness Program is conveniently scheduled to accomodate the busy schedules of Mothers to-be. Our Supportive environment permits you to network with peers & feel good about yourself & you changing body.

• There is an option of Group/Personal Class. (Call for further details at 99200 43361)

For MOTHERS to know this class in a better way & get their queries answered, I am arranging a "FREE CONSULTATION" for Pregnant & Post delivery Mothers at the above venue       

 

Please register at this number 9920043361.

     

NOTE: Husbands, In-laws & Parents may accompany you.

 

Please spread the word to Pregnant & Post delivery MOTHERS you know!! Help them become "HEALTHY MOMS" :))

 

 

Thanx & Regards,

Dr.Rhutuja A. Kudalkar,

Consulting Physiotherapist.

Certified in Pre & Post Natal Exercises.

Healthy Moms in Mumbai Age on Page 35

Hello Readers,

                       Please check out this Healthy Moms advertisement that was published in Mumbai Age on Page 35 on Saturday, 20 August, 2011.

Thank You & Regards,

Dr.Rhutuja A. Kudalkar.(B.P.Th.)

Consulting Physiotherapist.

Certified in Pre & Post Natal Exercises.

Pre and Post Natal Exercise: When and How Can I Exercise Post a 'C' Section

Pre and Post Natal Exercise: When and How Can I Exercise Post a 'C' Section: "It is crucial following a 'C' section that you allow your body to not only recovery from your pregnancy but also from abdominal surgery. ..."

Tips to maintain posture during pregnancy!!

Posture during pregnancy

During pregnancy, there is increase in relaxin hormone in the Mother's body. As the name suggests, it relaxes the joints and ligaments.
                They are under a great deal of pressure, and eventually weaken the muscles. Thus strengthening of muscles & maintaining a proper posture during pregnancy
becomes of utmost importance.
               The change in your center of gravity due to the increased size of the uterus or womb can affect your posture, and if for e.g. you are not careful when lifting objects or carrying heavy bags you have increased your chances for back pain.

Check out the uploaded picture & get aware of your posture and improve your posture by following this advice .

Poor posture:

•Chin Tucked out.
•Your shoulders are hunched up and tense.
•Your shoulders are rounded forward.
•You don't hold your chest up.
•Your back arches due to the weight of your belly.
•You have tension stored in the knees while standing or walking.
•You walk with a slouch.
•You sit with your legs crossed.

Good posture:
•Your head and spinal column are well-aligned.
•You hold your chest & thorax up while walking.
•Your shoulders are loose and relaxed, not hunched and tense.
•Drop your shoulders and push them back, don’t slouch.
•Try to keep your back as straight as you comfortably can.
•Hold in your gluteal muscles (buttocks).

•Bend your knees slightly.

•Separate your feet a little

Thanks for reading & warm regards,
Dr.Rhutuja A. Kudalkar
Consulting Physiotherapist
Certified in Pre & Post Natal Exercises.

Healthy Moms page on Facebook!!

Hi,

     Check out Healthy Moms - Exercise Class for Pregnant & Post Delivery Moms on Facebook!!You will find latest updates on exercises during preganancy & post delivery & tips important during motherhood!! Follow this link:

http://www.facebook.com/home.php#!/pages/Healthy-Moms-Exercise-for-Pregnant-Post-Delivery-Moms/216314905078778


Thanks & take care,
Happy Reading!!
Dr. Rhutuja A. Kudalkar (B.P.Th.)
Consulting Physiotherapist
Certified in Pre & Post Natal Exercises.

Tips on Posture Care soon!!

Coming up soon with Tips on Posture Care for Pregnant & Post Delivery Moms !! Keep Reading!! :))
SHARE these tips on your wall for your Pregnant & Post Delivery Friends!! take care..

HEALTHY MOMS in MUMBAI AGE NEWSPAPER ON PAGE 22!!

HEALTHY MOMS!!!!!!!!!!!!!!

Hello Readers,
       This is to inform you that I am certified to train FITNESS of Pregnant & Post Delivery Mothers & I have designed "HEALTHY MOMS" which is a Special, Safe & Effective Exercise class for Pregnant & Post Delivery Mothers. 

Keep in mind that this class is very different from the other gym programs..Read on!!

VENUE: This class will take place at "VIGOUR GYM", Shop No 1/B, New Shivam Bldg, Kulupwadi Rd, Borivali East, Mumbai 4000066.

CLASS FORMAT:

1. 1 hour Class 3 times a week.
2. Consisting of low intensity strengthening, toning, sculpting, cardio, stretching, relaxation, breathing exercises etc.
3. Attention will be given to Posture & Back care.
4. Dietician consultation will also be provided.

ACCOMODATIONS:

1. Safe & Comfortable Environment
2. Changing Room
3. Exercise Mats
4. Soothing Music.

WHO SHOULD REGISTER?

1.  Pre Delivery Mothers during any trimester.
2. Post Delivery Mothers Whether Four Weeks or Four Years Doesn't Matter!!
3. Women Planning for Pregnancy.

WHAT TO CARRY?

1. 'CONSENT' from Your Doctor/ Gynaecologist is a must!!

WHEN SHOULD I BEGIN & STOP EXERCISES?

1. You can begin you exercise as soon as your doctor gives you the O.K.!! Often, that can me be as soon as you discover you are pregnant.
2. One can return to class 4 to 6 weeks after vaginal delivery & six weeks after a Casarean Birth.
3. Again, Please obtain permission from you doctor.

WHY "HEALTHY MOMS" IS IMPORTANT TO ATTEND?

1. This Educational & Entertaining Pre/Post Natal Fitness Program is conveniently scheduled to accomodate the busy schedules of Mothers to-be. Our Supportive environment permits you to network with peers & feel good about yourself & you changing body.

• There is an option of Group/Personal Class. (Call for further details at 99200 43361)

For MOTHERS to know this class in a better way & get their queries answered, I am arranging a "FREE CONSULTATION" for Pregnant & Post delivery Mothers at the above venue       

Please register at this number 9920043361.

     

NOTE: Husbands, In-laws & Parents may accompany you.

Please spread the word to Pregnant & Post delivery MOTHERS you know!! Help them become "HEALTHY MOMS" :))

Thanx & Regards,

Dr.Rhutuja A. Kudalkar,

Consulting Physiotherapist.

Certified in Pre & Post Natal Exercises.

HEALTH QUOTE.....THAT POPPED IN MY HEAD!!

Dears Readers,
                       Today when I observe the  psychology patients that have come to me for treatment or any lay man in that matter, I see that people have become very medicine dependent. They are habituated to popping pills for minor ailments. e.g Taking pain killers for low back ache, neck pain, etc. But what they don't think of is the side effects of taking such medicines over a period of time.
                          But what i would like to advise such people is to "POP AN EXERCISE PILL EVERYDAY RATHER THAN POPPING SUCH PILLS".

So go ahead grab your sport shoes & wear those exercise clothes & exercise everyday!! Or join your favourite sport & enjoy your workout!

**Its better to meet a qualified therapist/trainer before you start your exercises for better & safe results!!

Have a fun workout,
Dr.Rhutuja A. Kudalkar,
Consulting Physiotherapist.
Specialist in Manual Therapy & Women's Health.
                      

IMPORTANCE OF EXERCISES DURING PREGNANCY

IMPORTANCE OF EXERCISES DURING PREGNANCY

We know that exercise is important to maintain general fitness & health but its importance increases more at a stage when a woman is pregnant. There are various components that come into matter at this stage. They are as follows:-

1.    WEIGHT CONTROL: An exercise program that combines both exercise & diet is more effective & results in maintaining weight loss longer than a program based on either one alone.

     Exercises distribute the fat in such a way that the abdominal fat is reduced &      hence eventually a danger of having a heart disease is reduced.

     A pregnant woman must take a proper diet & must exercise at least 3-4      times a week for an hour as prescribed by the therapist.

2.    FLEXIBILITY: Exercise is important to improve flexibility by systemic stretching exercises of the muscles & slowly warming up. Self directed exercises should be avoided. Stretching & warm up must be done under the supervision of the therapist.

3.    MUSCLE STRENGTH: It is important to increase the strength of a muscle that is to put a muscle under repeated contraction against resistance to make it capable of greater force or strength required in your day-to-day activities. Also make body strong enough to take the extra load of activity once you deliver.

4.    CARDIOVASCULAR FITNESS: It is ability to maintain a prolonged period of physical activity. In simple terms "STAMINA".

     A pregnant woman must undergo a low-intensity aerobic exercise program   30-60 min & 3-4 times a week under the supervision of a therapist.

5.  CO-ORDINATION & BALANCE: Exercises are designed specifically to improve co-ordination & balance while performing specific function & are used repeatedly will improve the individual's ability to perform that function.

6.  BONE DENSITY: Last but not the least & very important for a woman is to build up their bone       density. Exercises include weight bearing exercises which prevent or reduce loss of bone density. Reduction in bone density is not only seen in post menopausal women but also in pre menopausal women who have amenorrhea due to an endocrine disorder.

7.  OTHER USES:

·                    A research says kids born to mothers who exercise vigorously during  pregnancy end up slimmer & smarter than those whose mothers do no exercise except walking during pregnancy.

·                    Exercise is a safe benefit option for mother with gestational diabetes.

·                    It makes mother ready & strong for post delivery chores.

·                    Prevents postural defects keeping body fit & supple.

·                    Prevents post delivery complications like weak pelvic floor etc.

Dr. Rhutuja Ashok Kudalkar

Consulting Physiotherapist.

Specialist in Manual Therapy & Women's Health.

Photos of Medical Camp, Kulupwadi Rd, Borivali East.

                                   Patients discussing their problems & filling in registration forms(Right)

                                             In above picture ME (left) with Dr. Hirvi M.Shah.

Thanks & Regards,
Do leave your comments,
Dr.Rhutuja A. Kudalkar.
Consulting Physiotherapist.

Summary: Free Medical Camp in Borivali East,Mumbai

Hello Readers,
                        The Medical camp held on Sunday 10 April,2010 had a very good response. It gave me immense pleasure to connect with so many people coming in with different ailments. Wanting to know more about how they can get healed. Also wanting to know how they can prevent ailments by performing correct kind of exercises.
                          We had one to one discussion with the patients. There were lot of myths among people regarding the "use of pillow while sleeping", "posture while working"etc. which were discussed and solved. Charts of the "DO's & DONT's for back pain, neck pain & knee pain" were provided.
                           I hope everyone will follow the proper ergonomics during their daily work and wish them lot of health & happiness!!

P.S: Photos of the camp are on their way!! Keep Reading..

Thanks & Regards,
Dr.Rhutuja. A.Kudalkar.
Consulting Physiotherapist.
                          

Free Medical Camp in Borivali East,Mumbai

Hello Everyone,
                          There is a FREE MEDICAL CAMP taking place on 10th April,2011. Sunday, where I will be available between 11am to 1pm. You wil be thought about the Do's & Dont's to avoid Backache, Neck pain & Knee Pain.  You will be provided with printed charts of the same.

Venue: "Park View, Kulupwadi Road, Borivali East, Mumbai 400066."

Time: 11am to 1pm.

Do register as soon as possible.

Thanks & Regards,
Dr.Rhutuja A. Kudalkar,
Consulting Physiotherapist.

Happy World's Health Day!!!!!

Hello Readers,
                      A very Happy World's Health Day to you all.. Hope you are in the "PINK" of your health.. I find this phrase really wonderful. Its like comparing one's health to the colour pink signifying its association with the healthy, glowing pink cheeks of  a baby or a pregnant mother or an athelete.
                      Here's wishing everyone the best possible pink of their health!!

Have a Healthy Life,
Take Care,
Regards,
Dr.Rhutuja A. Kudalkar,
Consulting Physiotherapist.

HEALTH QUOTE.....

Hello Readers,
                         I came across this beautiful heath quotation few days back. It was hung on a wall at a physician's clinic I had been to. It read, "A wise Physician once said I have been practising medicine for last 30years & have learned that for most of what ails the human creature, the BEST MEDICINE IS LOVE!!"
What a thought, i wondered that time.. But when we observe around us we will see that Love is definitly the Best Medicine available to Heal ourselves and others. SO SPREAD LOVE & CARE & STAY HEALTHY!!

Thanx & Regards,
Dr.Rhutuja A. Kudalkar,
Consulting Physiotherapist.

On d occasion of Valentine's Day!!!!!

Hello Everyone,
                      Hope U had a wonderful Valentines day!!
                       I have purposely titled this post as "on d occasion of valentine's day". Since on d valentine's day I came across this beautiful line, "Love HEALS Everything". So true I thought.. A comforting word, a pat on the back and few words of compassion and love from close ones helps a patient to recover from the illness.
                       Its so true.. Love really can HEAL EVERYTHING.. what do u think??

Keep Reading &  if you come across such interesting health quotes, do write them in!!
Take care!!

More Pictures of my Seminar at d Raheja Senior Citizen's Club, Borivali East, Mumbai

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Pictures of my Seminar at d Raheja Senior Citizen's Club, Borivali East, Mumabi

                 This is me delivering the lecture on "Role of Physiotherapy in treating diseases of OLD AGE"

                                                        It was such an Enthusiastic crowd!!

                                                       I am Grateful for these words of praise

                                                             More pictures on their way..

My Lecture at Senior Citizen's Club, Raheja Estate, Borivali East, Mumbai.

Hello Readers,
                I am so happy to inform you that today  I delievered a lecture on "Role of Physiotherapy in treating Diseases occuring in OLD AGE" to the Senior Citizen's Club of Raheja Estate, Borivali East, Mumbai.
                The senior citizen's of this club participated in great number and with lot of enthusiasm.
                They were eager for knowledge on Physiotherapy and i hope it helped them a lot. They vowed to take care of ther health & exercise regularly and remain fit.
                 I will definitly upload the pictures of the seminar soon.

Keep in touch and keep reading.

Thanks & Regards,
Take care,
Dr.Rhutuja A. Kudalkar.
Consulting Physiotherapist.

Heal-Thy Quotation

Hello Readers,
                  There's a wonderful Arabian proverb that says "He who has Health, has Hope. And he who has Hope, has Everything."
                     So while Everyone is working hard in their lives to get Everything they need, one must not forget one's HEALTH!! Since if You have Health You will eventually have Everything You need.
                     I have purposely broken the word "HEALTHY" in the title, as it came into my notice while having a conversation with a friend that when the word is broken it says "Heal- Thy(Self)". That is "Heal Yourself". One must remember that one has the power to maintain a proper health if one looks after it.
                     Have a Healthy Week ahead.. God Bless!!
                     Do put in your comments & health quotations on this post!!

Thanks & Regards,
Dr. Rhutuja A. Kudalkar.
Consulting Physiotherapist.

PHYSIOTHERAPY - A MEDICAL BOON

PHYSIOTHERAPY is abbreviated as PT. This field of healthcare provides services to individuals & population to develop, maintain & restore maximum movement & functional ability throughout the lifespan.

This includes providing services in circumstances where movement & function are threatened by aging, injury & diseases or environmental factors.

The Aim of Physiotherapy is to identify & maintain "QUALITY OF LIFE" & movement potential within spheres of promotion, prevention, treatment, intervention & rehabilitation.

Physiotherapy uses individual's history & physical examination to arrive at a diagnosis & establish a treatment plan & when necessary incorporate results of laboratory & imaging studies like X Ray, MRI etc. Electrodiagnostic testing like Electromyogram & Nerve Conduction Studies(NCV).

Physiotherapy uses Specific Exercises, Manual Therapy, Education & Other Interventions like INTERFERENTIAL THERAPY, ULTRASOUND, TENS, ELECTRICAL STIMULATION, TRACTION etc.

Physiotherapy includes following Specialities Cardiopulmonary, Geriatric, Neurologic, Orthopaedic, Paediatric, Sports & Women's Health.

This was some information on Physiotherapy which will help you to know this branch of healthcare in a better way. You will understand that discomfort like pain, stiffness, spasm, can be relieved by simple and non invasing methods with the help of Physiotherapy modalities and exercises.

Physiotherapy is definitely a "Way to Hope, Health and Happiness.."

                                                                                       

                                                                                          Thanks & Regards,

                                                                         Dr. RHUTUJA A . KUDALKAR

                                                                              Consulting Physiotherapist