NutriByte Wellness

At NutriByte Wellness, we are dedicated to empowering individuals on their journey towards a healthier and happier lifestyle. Our mission is to provide the guidance and support needed to help you reach your health and fitness goals.

Co-Founder & Chief Growth Officer

Private Practice

Minimal Access Regenerative Orthopaedic Surgeon

Dr. Manan Vora

Health Educator to over 400,000 people across the world. Creating content related to Joints, Muscles, Exercise, Fitness and overall Well-Being on Instagram and LinkedIn.

Content Creator

EaseHabit

​At EaseHabit, we understand the challenges you face when striving for a healthier lifestyle. Our mission is to guide and support you on your journey of personal growth and well-being.

Through behavior modification for health, we empower you to take charge of your habits, transform your behaviors, and achieve a healthier life. Our approach focuses on small, consistent changes, providing the necessary tools and strategies to make lasting progress.

Strategic Partner and Head of Advisory Board

Carebyte

Carebyte, an $8Mil pre-seed funded health-care startup, focused on preventative care through innovative technology and personalized solutions.

Strategic Partner

Arogyanidhi Hospital

Clinical Associate - Dept. of Orthopaedics

RoundGlass

Orthopaedic and Team Physician to RoundGlass Punjab Football Club senior Men’s team, as well as the entire academy in Mohali, Punjab.

Orthopaedic and Sports Physician - Punjab Football Club

Badminton Premier League

Stadium Doctor

All India Tennis Association

Venue Doctor, JVPG All India Ranking by Men’s and Women’s Open Tennis Tournament

All India Football Federation

Stadium Doctor, Hero Intercontinental Football Cup

Sportsman by birth, Doctor by choice.

When I was 14, I was faced with a dilemma. Do I pursue my love for sport and try to make it as an athlete, or do I follow my academic interest and become a doctor?

Long story short, I did both.

I chose Orthopaedics and became a Sports Medicine Doctor, winning the prestigious Edinburgh Surgery Global Scholar Award in the process.

Now, I live my life with one goal in mind - Helping people live their lives to the fullest.

Social media allows me to talk to people all over the world, and share what I’ve learnt, to hopefully better their lives - by promoting holistic well-being.

I started with Instagram, grew that family to 1,50,000+ and now I’m here on LinkedIn - to expand my health-focused community.

I strongly believe that life is movement, and movement is life, and once you know me better, you’ll believe it as well. 

So hang around for your daily dose of health and well-being content, mixed with a few personal stories and learnings.

Welcome to the family. Let’s educate. Let’s empower. Let’s connect.

The Covishield vaccine has been proven to cause a rare, life-threatening side effect.

You may have heard this news everywhere by now:

The manufacturer of Covishield (AstraZeneca) had admitted that their vaccine can cause TTS or Thrombosis with low platelets. 

This is a rare but serious condition characterised by blood clot formation coupled with low platelet count - which can lead to a gruesome death.

People who were against covid vaccines from day 1 are using this as proof that getting vaccinated was a mistake.

As a doctor, here’s my take on this:

1. Impact of the side-effect

The reported cases of TTS were 3 in 1,00,000. Plus it generally develops within 42 days of receiving an adenovirus vaccine. So if you took Covishield, there’s no reason to be worried at this point.

2. Risk v/s benefit analysis

Making the vaccines available to the masses controlled the growth of Covid and saved thousands of lives. The benefit outweighs the risk by far, so it was the right move.

3. Lack of alternatives

Remember that the only way to curb this pandemic was via mass vaccination. The vaccine's safety had been checked and it helped millions across the globe. 

The only way it could have been avoided was:  

- If the volume of covid cases were very low, or
- If there were alternative vaccines readily available.

So despite any concerns, mass vaccination with Covishield has been an effective and crucial tool in fighting the pandemic on a large scale.

I can imagine how devastating it might be if your loved one had this side effect, and I understand the concerns circulating online.

But one can’t deny the fact that vaccination is the ONLY reason we were able to control a global pandemic.

Media will always blow news out of proportion - so let's verify the info we're sharing, and do our own research to understand the bigger picture.

Again - remember that if you took Covishield, there’s absolutely no reason to be worried at this point. 

If you found this info helpful, do repost 🔁 it to share the clarity with your network. 

#covishield #healthandwellness #vaccine

Improving your Health IQ | IG - 350k+ | Orthopaedic Surgeon | Co-Founder at NutriByte Wellness | PhD Scholar

My wife Divya and I had one of our biggest fights last week.

The reason? We weren't able to spend any time together.

Over the past few months, Divya and I have been very busy. We moved to Chennai and started working on different ventures, alongside creating content.

This phase has definitely been rewarding for us. But we’d been struggling to find time for each other.

This reached a breaking point one Saturday, when I told Divya I had to cancel dinner with her because an urgent meeting came up.

She didn’t start crying or anything, but before going to bed that night, she calmly said:

”Manan, what you did tonight wasn’t cool. I was looking forward to spending time with you after a busy week.”

We spoke about it, and realised this wasn’t an isolated incident. Our schedules had just been haywire.

So we sat together the next day and set some ground rules to resolve this. These included:

- Doing an activity that we love, like trekking at least once a month
- Starting our day by working out or just taking a walk together
- Keeping our weekends open to relax & plan our week ahead
- Wrapping up work by 7 PM and having dinner together

As we get busier with our career, it often overshadows other aspects of life.

But professional or monetary success will mean nothing if you don’t have the right people to share it with.

So let’s appreciate what’s truly important, and find a healthy balance that works for us.

How do you manage to spend quality time with your loved ones?

#health #wellness #worklifebalance

The temperature in Mumbai crossed 40°C today — and we're still in April.

IMD has issued a heatwave warning for several states in India, and this brings up a huge concern - Dehydration.

The average Indian drinks only 2.1 litres of water every day, which is not enough in these conditions.

Consequences of the same can range from headaches and dizziness to kidney failure and brain damage.

So consider these factors to understand your ideal water intake:

1. Body weight:

A simple rule of thumb is to consume around 35 ml of water per kg of body weight. So if you weigh 70 kg, you'd ideally drink at least 2.5 litres.

2. Activity level:

If you're physically active or spend a lot of time outdoors, you'll lose fluids through sweat and need to drink at least 1 litre more than someone with a sedentary lifestyle.

3. Climate:

Hot and humid weather increases perspiration and water loss. So to replace the lost fluids, you should try to increase your water intake by 1 litre more.

With these points in mind, active men and women in hot climates should aim to consume at least 4 and 3 litres / day, respectively. 

Here are some tips to help you hit that goal:

- Carry a reusable water bottle
- Infuse fruits in water overnight to mix it up
- Set an hourly hydration reminder on your phone
- Snack on watermelons, tomatoes or cucumbers

The heatwave is expected to last all of April and May, so please pay extra attention to your hydration in this time.

If this post helped you, you can repost 🔁 it to help your network too!

#healthandwellness #heatwave #hydration

Ladies - does bloating, irritation and mood swings often ruin your productivity?

In the days leading up to your period, your hormone levels fluctuate. This can cause a range of symptoms, including irritability, bloating, headaches, and food cravings.

Here’s how you can manage your mood swings effectively:

1. Limit alcohol consumption: 

Alcohol can worsen your mood swings. Avoiding it will stabilise your emotions and maintain a clearer mind. 

2. Avoid high sugar intake: 

High sugar intake can lead to energy spikes and crashes, worsening mood swings. Opting for a balanced diet helps maintain steady energy levels and moods. 

3. Ensure quality sleep: 

A good night’s sleep can improve your emotional well-being. It helps regulate hormones and reduces the impact of mood swings.

4. Exercise: 

Regular physical activity releases endorphins, known as happy hormones, which can naturally elevate your mood and combat stress. A simple daily walk or a yoga session can make a significant difference. 

5. Practice journaling: 

Writing down your thoughts and feelings can provide an outlet for expressing emotions and tracking mood patterns over time. This can help in understanding triggers and finding effective coping strategies. 

Understanding and support from loved ones can greatly alleviate the stress during these times too. 

So stop blaming yourself for these mood swings and discomfort, and take these small steps to make life easier.

What points did I miss?

#healthandwellness #healthtips #womenshealth

Desk-job-working Indians are fighting a pandemic that nobody talks about:

Back pain.

Statistically, 66% of all Indians will face lower back pain in their life.

It’s so common because of the normalised working conditions nowadays (sedentary lifestyles with long working hours), but people still ignore the facts until it’s too late:

1. 540 million people worldwide are suffering from back pain right now.

2. Back pain isn't just for older adults. Up to 40% of young adults experience back pain, impacting a significant portion of desk workers.

3. Overweight people and women over 30 years of age are at the highest risk of developing chronic lower back pain.

4. Insomnia is a primary side effect in 80% of people with back pain. People with back pain receive 42 fewer minutes of quality rest on average.

5. It is estimated that the number of back pain cases will increase to 843 million by 2050.

Now that I have your attention, it’s important to know that prevention is way more impactful than cure.

Here’s how you can stay on the safe side of this pandemic:

- Move It or Lose It: Take frequent breaks to get up and move around. Aim for at least 5 minutes every hour.

- Stretch It Out: Simple stretches throughout the day can help loosen tight muscles and improve flexibility.

- Maintain Eye Level: Position your computer monitor at eye level (or slightly below) to avoid straining your neck and back.

- Strengthen That Core: Include exercises like planks and pelvic tilts to better support your spine.

- Fix Your Seat: Adjust it to ensure you get lower back support, or use a small cushion to provide the same.

- Rethink Your Sleep: Soft mattresses that you sink into might feel comfy, but provide little support. Get a firmer mattress and pillow instead.

Make these changes to your life before it’s too late, and you’ll probably save yourself from these odds.

Have you ever experienced back pain?

#healthandwellness #workplacehealth #backpain

Up to 90% of people who work on computers suffer from eye problems.

But they often brush the symptoms off, because they have no option but to keep working.

However, knowing the cause and how to deal with it can help you prevent and manage your symptoms.

So here are the 3 most common eye conditions computer-workers face, and how to prevent them.

▶ 1. Computer Vision Syndrome [CVS]

Focusing on a screen for extended periods can cause eye fatigue, dryness, blurred vision, and headaches. The blue light emitted by digital devices adds to this.

Prevention tips:

- Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break and look at something 20 feet away.
- Keep your screen slightly below eye level and maintain arm’s length distance from it.
- Adjust your screen settings to reduce glare and blue light exposure.

▶ 2. Keratoconjunctivitis Sicca [Dry Eye Syndrome]

When you're concentrating on a task, you blink less often, which can lead to dry eyes. This can cause blurry vision, red eyes, and swollen/itchy tear ducts.

Prevention tips:

- Make a conscious effort to blink more often while working on a screen.
- Use artificial tears or lubricating eye drops to keep your eyes moist.
- Consider using a humidifier to add moisture to the air in your workspace.

▶ 3. Presbyopia [Near Vision Loss]

Usually around the age of 40, our eyes' ability to focus on close objects starts to deteriorate. This condition can make it difficult to read or see fine details, especially when working on a computer.

You may experience eye strain, headaches, and the need to hold objects further away to see them clearly.

There’s not much you can do to prevent this, but you can control it.

- Schedule regular eye check-ups to detect presbyopia early on.
- Use reading glasses or progressive lenses prescribed by your eye doctor.
- Ensure proper lighting in your workspace to reduce eye strain.

In today's age, it's impossible to not work on computers on a daily basis. I'm a doctor and I still spend multiple hours a day looking at screens.

But by making small changes to your daily habits and workspace setup, you can help prevent these common eye problems and maintain optimal eye health in the long run.

If you found this insightful, do repost this to help others like you in your network.

#eyehealth #workplacehealth #officelife

Everything your doctor tells you won’t always be true.

Not because they have the wrong interests, but because science itself is ever-evolving.

Till the 1950s, cigarettes were prescribed by doctors for certain illnesses. But new research showed how harmful they actually are, and all doctors advise against them today.

Here are 5 such medical advices that have been proven wrong in the last 5 years:

► 1. You shouldn't eat eggs because of cholesterol:

Eggs were believed to increase heart disease risk because of their high cholesterol content. Now, we know that dietary cholesterol has less impact on blood cholesterol levels than previously thought. Eggs are a very nutritious, and you can safely have 2 / day. 

► 2. Multivitamins are essential for good health:

While some people may benefit from taking a multivitamin, there is no one-size-fits-all recommendation, and a healthy diet is usually the best way to get the nutrients you need.

► 3. Force yourself to drink fluids when sick:

While staying hydrated is important, especially when you have a fever, pushing fluids beyond what feels comfortable may not be necessary and can even be dangerous in some cases.

► 4. Antibiotics cure the common cold:

Antibiotics only fight bacteria, and the common cold or flu is usually caused by viruses. Taking antibiotics for a cold won't help you feel better and can contribute to antibiotic resistance.

► 5. Complete bed rest for lower back pain:

In the past, complete bed rest was often recommended for back pain. However, research has shown that this approach can lead to muscle stiffness and weakness, worsening pain and making it harder to return to normal activities.

So should you stop trusting your doctor? Of course not.

Just make sure to get the most updated medical advice from them, and don’t blindly follow what your doc might have told you 10 years ago.

How many of these did you know?

#healthandwellness #healthtips #doctorsadvice

Storing food in refrigerators can make you sick!  

Our refrigerators are lifesavers, keeping everything from milk to leftovers crisp and delicious. 

However, this common appliance can be dangerous, because people often forget to consider the risks of storing food items. 

Foods like cheese, meat, vegetables, fruits, and especially perishable items shouldn’t be just tossed in the fridge carelessly.

Using any container at hand or storing food on the same plate used on the table is a bad practice. This can lead to cross-contamination and spoilage, increasing the risk of food-borne illnesses like food poisoning, bacterial infections, and even long-term health issues like kidney damage.

To avoid these problems, here are three simple yet effective practices:

1. Careful preparation and storage: 

Wash fruits and vegetables and air dry them to eliminate surface contaminants. Use separate, clean containers for meats and other perishables, to prevent cross-contamination. 

2. Proper containment: 

Always use plastic wraps or air-tight containers for storing food. This keeps the food fresh, prevents the spread of bacteria, and reduces the risk of food spoiling quickly. 

3. Regular cleaning: 

Clean your fridge monthly with a natural cleaner like vinegar. This practice keeps the fridge hygienic, free from harmful bacteria, and smelling fresh. 

Adopting these practices can significantly reduce health risks and keep your food safe. Remember, a little effort goes a long way in maintaining your health!

When was the last time you cleaned your fridge? 👀

#healthandwellness #workplacehealth #refrigerator

Food and health supplement companies are lying to you.

In India, I’ve seen so many brands that claim to have significant health benefits, but their product doesn’t live up the the promise.

Here are 13 health myths that are false marketing propaganda:

1. Consuming apple cider vinegar helps reduce belly fat.

2. Drinks like Tang and Glucon-D are healthy for kids.

3. Orange juice is a part of a 'balanced' breakfast.

4. Drinks like Complan will make children taller.

5. Children need to drink milk every day.

6. Biotin gummies improve your hair.

7. Avocados are a 'superfood'.

8. Cereal & milk is a healthy breakfast.

9. Chyawanprash will make you live longer.

10. Everyone needs multivitamin supplements.

11. Green tea is the ultimate metabolism booster.

12. A glass of wine per day is good for your heart.

13. Products that increase sweating lead to weight loss.

70% of Indians have admitted to coming across many such misleading ads recently.

Spreading awareness about them is our best defence, so please add to this list.

Which ones did I miss?

#health #marketing #parenting

A recent study revealed that 3 out of 4 Indians suffer from vitamin D deficiency.

What’s more important is that most people don’t even know they’re deficient, as there are no obvious symptoms… till it gets out of hand.

At that point, it can lead to loss of bone density and cause:

- Increased risk of osteoporosis
- Muscle weakness and tremors
- Lower resistance to fractures
- Mood changes and fatigue
- Hair loss and pale skin
- Bone and muscle pain

To avoid this deficiency, follow these 5 tips:

1. Get sunlight exposure: 

Engage in outdoor activities like walking or gardening for 15-30 minutes in the sun daily, preferably between 9 am and 1 pm. 

2. Eat more of the following foods:

- Cereals
- Cheese
- Yoghurt
- Fatty fish
- Egg yolks
- Cod liver oil
- Mushrooms
- Fortified milk

3. Maintain a healthy body weight: 

Vitamin D is a fat-soluble vitamin, and excess body fat can absorb and store it, making it less available for use in the body. 

4. Monitor and test: 

If you suspect a deficiency, consult your doctor for a blood test to measure your vitamin D levels. This will guide appropriate supplementation.

Lastly, if you have a deficiency or are unable to get enough vitamin D through sunlight and diet, consider taking supplements. A nutritionist can help you find the appropriate dosage.

Do you think you’re a part of the 25% who get enough Vit D?

#healthandwellness #nutrition #vitaminD

We blindly follow our desi home remedies, but do they actually work?

Unfortunately, a lot of them have been scientifically proven to be myths.

But here are 6 that I recommend, as a doctor:

1. Soaking almonds overnight:

This helps break down phytic acid found in them, making the almonds easier to digest and allowing your body to absorb more nutrients like magnesium and vitamin E.

2. Drinking turmeric milk:

Curcumin, an active compound in turmeric, has anti-inflammatory properties that help with conditions like muscle soreness. Milk makes it easier to absorb the curcumin, while adding protein and healthy fats.

3. Gargling with salt water for sore throat:

Saltwater helps draw out moisture from tissues, reducing inflammation in the throat and easing a sore throat. So this one’s very effective.

4. Honey for cough relief:

Honey has antimicrobial properties that can soothe a sore throat and calm coughs. However, it is not recommended for children under 1 year old.

5. Ginger for nausea:

Research has shown that ginger has anti-inflammatory properties. Its compounds increase digestive responsiveness and speed, which may reduce nausea.

6. Yoghurt for gut health:

Other than containing calcium, yoghurt is filled with probiotics, which boosts digestive health and may reduce the symptoms of common gastrointestinal disorders.

Want a doctor’s review of your home remedies too? 

Drop them in the comments below and I’ll share my thoughts.

#healthandwellness #homeremedies #doctorsreview

Phones and tablets are ruining your child’s physical and mental development.

Any screen, big or small, before the age of 3 has been linked to developmental delays. That means your kid might be falling behind in crucial skills compared to his peers.

In fact, research indicates that children who spend more than 2 hours a day in front of screens are more likely to exhibit delays in language, cognitive, and social-emotional development.

Beyond developmental delays, the link between screen time and childhood obesity is undeniable.

According to the World Health Organization (WHO), children who spend more than 2 hours of screen time per day are more likely to have poor dietary habits and decreased physical activity levels.

Additionally, slow response times, ADHD-like behaviour, and even traits associated with autism can creep up with excessive screen exposure.

The side effects are alarming, and it’s time to take action -

- Establish clear screen time limits for your kids
- Prioritise family time and outdoor play or physical activity.
- Encourage activities that stimulate creativity, imagination, & social interaction.
- Lead by example and put down your phone or tablet when you're with your child.

Do you let your children use these devices?

#health #wellness #screentime

Meditation is medicine.

Laughter is medicine.

Nutrition is medicine.

Sobriety is medicine.

Exercise is medicine.

Hygiene is medicine.

Protein is medicine.

Hugs are medicine.

Nature is medicine.

Family is medicine.

Water is medicine.

Sleep is medicine.

Sex is medicine.

Stop relying on pills. Fix your lifestyle instead.

#healthandwellness #healthtips #lifestyle

46% of people will develop this disease during their lifetime. 

I’m talking about Osteoarthritis of the knee.

When the cartilage in your knee joint wears down, it creates friction between the bones. This friction can cause pain, stiffness, and swelling in your knees.

This degenerative condition happens due to age and natural wear and tear. Ideally, you should consult a doctor and choose a suitable treatment. 

However, for mild cases, including these exercises in your routine can help:

1. VMO strengthening: Place cushion, or foam roller under the knee, straighten your knee and hold for 10 secs.

2. Short adductor strengthening: Bend both knees, place a pillow in between, press for 10 secs, and repeat.

3. Sitting hip flexion: Sit with the hands supporting, straighten the knee and raise the leg straight up

4. Pelvic bridge: Lie down with hands by the side and knees bent, raise pelvis for 10 secs, and repeat.

5. Side hip abductor: Lie on the side and bend the bottom knee - raise the top leg 30 degrees and hold for 10 secs.

6. Prone hip extensor: Lie face down, bend the knee, lift from the hip, and hold for 10 secs.

7. Half squats: Squat down like sitting on a chair, and repeat.

Do you know someone who faces Osteoarthritis?

#healthandwellness #kneehealth #osteoarthritis

Your office’s working conditions might be making you sick.

You spend 2008 hours in your office every year. But most offices aren’t maintained very well, and small oversights can affect your health.

Here are 5 common health hazards to look out for:

► 1. Electromagnetic fields (EMFs):

Electric and magnetic fields are present everywhere, but are most concentrated in offices with more appliances. Studies suggest risks ranging from headaches to memory loss to even cancer.

► 2. Asbestos:

Asbestos is a mineral fibre that was commonly used in building materials. It can cause breathing problems and even cancer if inhaled. This is a bigger risk if your office building is older.

► 3. Secondhand smoke:

Even if you don’t smoke, you’re probably exposed to secondhand smoke from cigarettes in and around your office. This is also a known cause of cancer and other health problems.

► 4. Lack of natural light:

Natural light is important for regulating our sleep, mood, and energy levels. Harsh fluorescent lights can cause headaches and eyestrain, especially if they’re flickering.

► 5. Poor air quality:

Inadequate ventilation, exposure to cleaning products, and off-gassing from furniture and carpeting can lead to respiratory problems, headaches, and fatigue.

Corporate workspaces are expected to monitor these factors to protect their team members.

But these aren’t enforced so oversights are common, which can lead to serious health problems for you and your colleagues.

If you’ve been noticing any of the signs I shared above, talk to your colleagues about them, and raise the issue to your leaders.

You can also help your connections stay safe by reposting 🔁 this message.

#healthandwellness #workplacehealth #healthhazards

2 months ago, Sonam was struggling to shed weight, while also facing:

- Painful menstrual cycles
- Hormonal imbalance
- Joint pain

Today, her transformation is remarkable, and she looks and feels better.

Research states that women have a harder time losing weight than men.

This can be due to a variety of reasons, including hormonal fluctuations, thyroid issues, and health conditions like PCOS.

So when Sonam came to us at NutriByte Wellness, we made sure to find her pain points and create a holistic plan to lead her towards a healthier and happier lifestyle.

With our guidance and her dedication, she - 

- Lost around 5-6 kgs,
- Embraced strength training,
- Balanced her hormones, and
- Restored a regular, pain-free menstrual cycle

These results took just 2 months, and came without resorting to any restrictive diets.

The secret? 

We made the process enjoyable by recommending delicious yet nutritious meals, which gave her body the right number of calories, plus the macro and micronutrients it was lacking.

Not only has Sonam achieved her physical goals, but she also reports feeling significantly better mentally and emotionally.

If you struggle with similar issues and need more guidance with your health and nutrition, we at NutriByte Wellness would be happy to help.

Just send us a message on WhatsApp to take charge of your health today:

https://lnkd.in/gEEhCRCB

#healthandwellness #weightloss #casestudy

Investment: 5 minutes / week.
Return: A longer and more enjoyable life.

Sounds like a scam, right? But it's actually true... with one caveat. Let me explain.

The average life expectancy in India is 67.24 years. But most people live the last 10 years of their lives in discomfort and dependence.

Why? Because they spent their 20s, 30s and 40s waiting for deterioration and disease to set in.

We all know prevention is better than cure, but your annual health check-up isn’t enough.

You need to be PROACTIVE about your health, taking charge of your health while you're still healthy, rather than waiting for your cognitive and physical function to decline.

But how exactly can you do this? 

That’s what I’m here to help with.

I’m so excited to announce my very own FREE weekly email newsletter - ‘The Longevity Focus’.

Here, we'll dive deep into the art and science of longevity, exploring key areas such as gut health and nutrition, movement and exercise medicine, mental health and brain health, and sleep health.

I will guide you on a journey toward feeling younger, moving better, and living your best life.

Each week, you’ll get:

- valuable insights
- science-based strategies
- and actionable tips

…to help you reverse your biological age, so you look and feel 10 years younger.

You can absorb all this value for free, in just 5 minutes on every Sunday. The only caveat? You then need to go and implement it in your daily life.

If you’re ready to make the best investment of your life, you can subscribe here:

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Don’t hesitate — your body, mind, and family will all thank you.

#healthandwellness #annoucement #newsletter

Does climbing even one flight of stairs cause you pain? Then stop, and read this.

Many people, especially those with arthritis, struggle with stairs.

The good news is there are simple techniques that can help. These tips are great for anyone who wants to climb stairs more comfortably, and they're especially helpful for people with knee pain or arthritis.

So don’t forget to share this with your parents or grandparents. 

When climbing up, place your entire foot on each step and drive the pressure through your heels. This transfers the weight onto your hip muscles and reduces the strain on your knees. 

And, remember this one simple rule:

“Good leg goes to heaven, bad leg goes to hell.” 

Here’s how to apply this rule:

1. Going up: Use the railing for support and lead with your ‘good’ leg. This helps in distributing the weight evenly and reduces the stress on your weaker leg. 

2. Coming down: Start with your ‘bad’ leg, again using the railing for support. This ensures that the stronger leg is always ready to assist and maintain balance. 

Have you ever struggled with climbing stairs?

#healthandwellness #arthritis #kneepain

If you think women shouldn’t exercise during pregnancy, think again.

You’ve probably heard that exercising during pregnancy is risky. But here’s the truth — It is absolutely safe to exercise during your pregnancy!

Here’s the ‘BRAVE’ framework, featuring 5 essential exercises to be performed during the first trimester. 

These exercises are specifically tailored to enhance health and safety for both you and your baby during these initial, vital months of pregnancy.

1. Butterfly Stretch: 

Sit and bring the soles of your feet together. Gently press your knees down. This not only helps in strengthening your pelvic muscles, which are crucial during childbirth, but also increases hip flexibility, making your pregnancy journey smoother. 

2. Relaxing Side Plank: 

Lie on your side and lift your body on one elbow. This exercise is a fantastic way to strengthen your back muscles, which is so important as your belly grows and your centre of gravity shifts. 

3. Adjacent Jacks: 

Instead of traditional jumping jacks, try stepping side to side gently. This keeps your heart healthy and body weight in check, all while being gentle on your body. 

4. V-Criss-Cross: 

Sit down and gently perform alternate leg crosses. This exercise is key in maintaining balance – something that can be challenging as your baby bump grows. 

5. Eagle Kicks: 

Incorporate gentle cardio kicks to keep your stamina up. These are great for improving your heart health, which is vital for both you and your baby. 

Staying on complete bedrest during pregnancy can lead to weakness and loss in muscle mass. So make sure to follow the BRAVE framework.

Don’t forget to share it with all the soon-to-be mothers you know.

#healthandwellness #exercise #healthtips

There is a silent killer on the loose. 

It has claimed many people's lives much before their time, and if you ask me - its impact on the younger generation has been much worse than we could have predicted. 

I am talking about STRESS. 

A condition that is no longer just a state of mind but a potent trigger, which can double the risk of many life-altering conditions.

In fact, according to data from the Health of Nation report by Apollo Hospitals , chronic stress increases the incidence of Hypertension and Diabetes by 1.3 - 2 times and the report also suggests that women are more vulnerable.  

So, how can we combat this? 

1) Stop Being Scared of The Unknown 

Instead of being scared and hesitating to get regular checkups, or avoiding the doctor in case of any ailment or discomfort, make sure to get yourself checked. Whether you like it or not,  prevention is better than cure!

2) Change The Way You Approach Health

Instead of being reactive when it comes to health try and become proactive. Simple lifestyle changes, regular exercise and timely health check-ups can significantly reduce your risk of developing lifestyle-related diseases.

The ProHealth score developed by Apollo is a free digital health risk assessment tool designed to provide individuals with a comprehensive overview of any underlying health conditions, even before symptoms manifest.

This innovative tool can significantly impact preventive healthcare, empowering individuals to take proactive steps in maintaining their health.

Let's not wait for stress to take its toll on our health.

Go get your ProHealth Score today.  

https://t.ly/v-23I 

Share this with your family and friends, reminding them to take care of their health!

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Dr. Manan Vora

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Want to drive more opportunities from LinkedIn?

Dr. Manan Vora's Linkedin Analytics

Dr. Manan Vora's Best Posts (last 30 days)