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01:24 PM | 13-05-2021
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I am suffering from ankylosing spondylitis last 4 years, my body posture is bent, full body pain. Plz guide me


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11:04 AM | 18-05-2021
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Hello Ruban,

Ankylosing spondylitis is an inflammatory disease that causes stiffness in the lower back and hips, especially in the morning or after a period of inactivity. 

Possible reasons for ankylosing spondylitis-

  • Heredity.
  • Bad posture.
  • Improper eating habits.
  • Incorrect sleeping pattern. 
  • Lack of physical activity. 

Some tips-

  • Do stretching daily.
  • Always maintain a good straight posture with your backbone straight. 
  • Apply a hot pack on the affected areas to reduce pain.
  • You can apply a cold pack to reduce the inflammation. 
  • Avoid being in a single posture for too long.

Diet

  • Start the day with 2, 3 glasses of warm water. This will help to flush out the toxins out of the body. 
  • Eat only plant-based foods. 
  • Eat overnight soaked raisins.
  • Include salads, sprouts, nuts, beans in your diet.
  • Eat fresh fruits and vegetables. 
  • Avoid packaged and processed foods. 
  • Avoid tea, coffee, and other caffeinated drinks. 
  • Avoid carbonated drinks. 

Exercise 

  • Doing stretching exercises is very important to keep the joints and body flexible. 
  • Perform tada asana, padahasta asana, trikona asana, Hala asana daily.
  • Do anulom-vilom pranayam and bhramri pranayam regularly. 
  • Take sunrays daily in the morning. 

Sleep 

Always sleep early at night at around 10 pm and also wake up early in the morning at around 6 am.

Take 7-8 hours of sleep regularly. 

Avoid using any electronic types of equipment like mobiles, laptops, tv, computers one hour before sleeping to improve the quality of sleep. 

Thank you

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04:54 PM | 01-06-2021
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Helo Ruban,

Ankylosing spondylosis is an inflammatory reaction that reduces the flexibility of the spine by fusing the small bones. According to our body, it is a functional change. But the natural cause is an accumulation of all toxins. 

Our blood starts reacting to the antigens, which are the result of our chronic high fat diet and sedentary lifestyle. Even bad posture is a cause of spondylitis. It is time to make some changes in the lifestyle in order to treat the condition effectively. From the neck to the lower back, it has a tendency to make our spine more rigid.

Here are a few guidelines which you can keep in mind in order to heal.

Eat:

• Avoid alcohol.

• Include calcium-rich food and increase vitamin D intake to support bone health.

• Practice a diet that is rich in fruits, raw vegetables, and whole grains which will help in the treatment of ankylosing spondylosis. Start with oranges, sweet lime, sprouts, and sweet potato in order to gain immunity from Vitamin C-rich food. 

• Limit fats, animal products, processed or mixed foods, and try to drink 8 to 10 glasses of water each day.

Exercise:

  • Daily physical activity is crucial for people with this disease. This can reduce pain and also improve your mobility, posture and helps you maintain your flexibility.
  • Practising good posture can help prevent spinal fusion in a stooped or deformed position. Not everyone will have a fusion in the spine, but practising good posture can help keep your spine in a place that looks and feels better.
  • Posture exercises should be practised daily to have the best impact on cervical to back spine. Sitting on a chair, look on the front, flex your neck downwards bring it to centre, extend upwards bring it to centre. Then slowly rotate. Do this set 10 times in order to increase circulation and your flexibility is maintained.

Massage can help you achieve that perfect mobility despite your disease. Massaging for 15-20 minutes is very important to improve blood circulation in that area. Massage with coconut or almond oil after warming it.

Meditation:

  • Practice mindful meditation.
  • Deal with your stress.
  • Allow positivity to be part of your life.

Doing a 15-minute exercise before sleep about deep breathing will help in relaxing your mind, you can use music also for relaxation.

Sleep:

Sleeping for at least 7-8 hours is very important in order to completely relax. In sleep what our body does is go through is the process of repair. Relax yourself by taking a water bowl and 2-3 drops of essential oil, like orange and lavender which will help in relaxing the sleep. This will aid in treating any kind of inflammation.

It is time to make ourselves healthier without disease hampering our growth.

Hopefully, these suggestions will help.

Thank you.

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