Cycling for women goes a long way to keep diseases at bay, prolongs life span, and allows you to live a happy life. Considering how chaotic a woman’s daily life is, healthy living may take a back seat to work, household chores, busy schedules, and more. This is where self-determination steps can help. 

Since we have been under lockdown, we have started taking greater care of our health. From keeping a watch on what we consume to conquering our fitness goals, many of us have strived to change our habits and lifestyle. Working women who were, earlier, not able to spare time for workouts have by now tried out various home exercise regimes and fitness routines.

But while you are at it, did you know that cycling could prove highly beneficial for you? Cycling is a vigorous exercise to keep your body fitness soaring high. Irrespective of age, cycling for women has proven to have incredible effects on their health. 

Given the current scenario, it is recommended you stay home as much as possible. But, if your house and the locality surrounding it are not under a lockdown or have fewer constraints on moving around, you can take up cycling if you haven’t already. Cycling for women is immensely beneficial, especially for those who want to look good and feel good. 

Let us explore the benefits of cycling for women in detail:

Cycling increases your heart rate, gets your blood pumping to the entire body, burns your calories, and limits the chances of obesity. It maintains cardiovascular fitness and improves blood circulation. Resultantly, it is a highly recommended form of exercise that cuts the risk of developing heart diseases, diabetes and reduces the risk of cancer. It lowers cholesterol levels and blood pressure. 

In a research finding by the University of Glasgow, it was found that cycling cuts the riders’ risk of developing any form of cancer or heart disease by 50%. Cycling for women is associated with a lower risk of adverse health outcomes.

Studies have also established that physically active women have a lower risk of breast cancer than women who lead a sedentary lifestyle. It works the same way for women undergoing their post-menopause phase. Research conducted in Finland found that those who cycled more than 30 minutes a day had a 40% lower risk of developing diabetes. 

2. Cycling for Women Elevates Vitamin D Component

An early morning cycling trip allows you to soak your body in the sunshine and absorb Vitamin D. Since the sun is a natural source of Vitamin D, it improves resistance against various diseases. Low Vitamin D often results in a low and gloomy mood. So, all women out there – Get some sunshine and Lift Your Spirits.

3. Cycling For Women Amplifies Immunity

A study relevant to the global pandemic, recently conducted in the Appalachian State University, found that exercise in the form of cycling had huge benefits on the health of the respiratory system. It aids in reducing the occurrence of the common cold. The rise in body temperature after cycling may prevent unwanted bacteria, fight infection and boost your immunity.

4. Promoting Weight Loss With Cycling

When it comes to weight loss, the equation is quite simple – ‘Calorie burn must exceed calorie intake.’ Depending upon the rider’s intensity and body weight, cycling alone can burn anywhere between 400-1000 calories per hour.

5. Cycling for Women Keeps Mental Illnesses At Bay

Cycling and exercising triggers the release of adrenaline and endorphins. It is related to a stable mood and improved confidence. Cycling is a combination of physical exercise and mental abilities such as navigation and spatial intelligence. Being outdoors and exploring new views gives you the time to process your concerns. If you are riding with a group, it broadens your social circle. Mental health issues such as anxiety, depression, and stress can be reduced by regular cycling for women. It boosts your mood, improves body image, and makes you feel happy.

6. Cycling for Women Prevents Arthritis and Bone Injuries 

More women are prone to Arthritis than men. Cycling for women is highly recommended if they primarily suffer from osteoarthritis since it is low-impact and places minimal stress on the joints. Cycling strengthens the bones, improves balance and coordination. It prevents falls and fractures.

7. Cycling for Women Strengthens Muscles 

Ever felt a pull in your calves after a cycling session? Cycling strengthens your calf muscles, works on your hips and thighs, and tones up the muscles. Cycling works on your body fat, tones your body, and gets you into your desired shape. 

Similarly, while you keep your hands on the handlebars, your arms also get toned in the process, even without you realizing it. Cycling for women ensures the use of various other muscles such as your core, shoulders, back, and heart. But the resistance element of cycling implies that it doesn’t just burn calories. It also builds muscle around your calves, glutes, hamstrings, and quads.

Women who cycle regularly have leaner muscles, those with a higher percentage of muscle tend to burn more calories even when sedentary.

8. Cycling for Women Builds Endurance

You may not feel it, but as you enjoy your cycling ride, your body gains endurance without any strenuous training. It strengthens your heart by working on your cardiovascular fitness and increases your lung capacity.

9. Cycling for Women Reduces Sleep Deprivation and Insomnia

These days your daily routine involves staying at home for the most part. And even when you feel mentally fatigued working from home, your body needs to feel an equal amount of tiredness to get yourself some sound sleep. It is no rocket science that tiring yourself out on a cycling trip has proved to be quite a sleep inducer. 

University of Georgia researchers studied women and men aged 20-85 over a span of 35 years. It was found that a 2% drop in fitness levels for men and a 4% drop in fitness for women resulted in sleep problems. According to Cycling Weekly, Dr. Rodney Dishman, one of the lead authors, commented – “The steepest decline in cardiorespiratory fitness happens between ages 40 and 60. This is also when problems of sleep duration and quality are elevated.”  
Globally, women are more sleep-deprived than men owing to domestic and household chores, work, finances, multitasking, etc. It affects their health and emotional wellbeing. Research shows that women who experience sleepless nights are at a greater risk for health problems than men. For a holistically healthy lifestyle, it is necessary to get enough rest. This is where cycling for women can help them fall asleep faster and increase their sleep duration by an hour. It allows you to rest your body and mind, reduce anxiety, and elevate the ability to sleep.

10. Cycling for Women Improves Digestion and Prevents Bloating 

Women suffer from bloating before and during their menstruation cycle. It results from changes in hormones such as progesterone and estrogen. As period bloating is a Premenstrual Syndrome, regular exercise, especially in cycling, can help reduce it. 

Cycling for women reduces the amount of time taken for food to move through your digestive tract. The increased heart rate and accelerated breathing achieved during cycling enable intestinal muscles to contract and prevent bloating. 

11. Cycling for Women Betters Lung Health

Irrespective of age and gender, cycling works out the essential organs of your body – the heart and the lungs. They work hard to bring oxygen into the body, fuel your energy and remove carbon dioxide. 

When you cycle, you improve the capacity of your lungs – the maximum amount of oxygen your body can use. The Dandyhorsemagazine suggests that “Lung function is the metric determined by the capacity of air your lungs can sustain and how swiftly you can inhale and exhale. Lung functions take care of how the lungs funnel oxygen and remove carbon dioxide from your bloodstream. While lung function cannot necessarily be improved, lung capacity and endurance can indeed be.”
If you have a lung condition or go quickly out of breath, it may diminish your motivation to exercise. But it is only regular exercise that can improve those symptoms. Cycling is an aerobic workout that is easy on joints, builds muscles, and triggers endorphins that improve mood. Additionally, resistance activities such as pushing the pedals build bones and increase bone density.

12. Cycling for Women-Necessary for Holistic Health & Wellbeing

Cycling is one of the most rewarding sports a woman can engage in – irrespective of age or activity level. Of all reasons to head out on two wheels, the best is empowerment. “Heading home after a cycling trip with a face flushed and brain buzzing is genuinely the best way to kickstart your day. The strength gained from regular cycling transpires into every other aspect of your life – be it family, friends, or work,” writes Active.

From lungs to cells: A journey of thousands of miles

It is worthwhile to be aware just why a continuous supply of air, or oxygen, is so important. We are “aerobic” beings which means that we need air, specifically oxygen (written as O2 as it comes in twos as a molecule), to burn fuel for energy. We can make ATP, the molecular energy packets, without oxygen as well but this anaerobic process is really inefficient and our bodies won’t permit it for long. Try pinching your nose and keeping your mouth closed for longer than 30 seconds and you’ll hear every cell of your body revolt.

Our bodies have adapted to this with two special features of the cardiorespiratory system– a highly intricate blood vessel network (estimated to stretch for about 100,000 miles) that can deliver O2 to any of the trillions of cells that need it and a robust pumping mechanism that makes sure this distance can be covered quickly. 

When you inhale, the air floods millions of air sacs in your lungs called alveoli from where O2 is filtered into tiny capillaries of the pulmonary veins. Once in your bloodstream, the O2 rides on the hemoglobin in your RBCs, through an extensive maze of arteries and capillaries, till it reaches its final destination- the ATP-making factories in your cells called mitochondria. To speed this journey along, the pulmonary veins attach to the heart, which can quickly pump the newly oxygenated blood to each living cell of your body.

Modern-day superheroes are all about air

Compare the impressive musculature of a sprinter with the rippling, but slender physique of an endurance runner and you can see that the latter is a more compact, fuel-efficient machine designed to go the distance. But the obvious dissimilarity on the surface hides an even bigger secret at the depths of the cardiorespiratory system. 

An Olympic-level 100-metre sprinter can maintain an average speed of about 35 km/h for a little more than 10 seconds. But an Olympic-level marathoner can sustain more than half this speed, at an average of 20 km/h, for more than 420 times the distance. To meet the demands of such an intense effort, the marathoner must develop the ability to burn fuel both rapidly and efficiently with the help of O2. Unlike the sprinter, he/she can’t be relying on the oxygen-less but inefficient anaerobic ATP production. They must develop the Ferrari engine of oxygen transport systems. 

VO2 max, your oxygen-gobbling power

Considering that less than 1% of us will ever run a marathon or participate in any such endurance event, forget competing at the Olympics, why is it relevant to us? It turns out that our aerobic capacity- the maximum O2 we can take up, deliver, and utilize in a minute- is a vital indicator of our health. So much so, that in 2016 the American Heart Association recommended that doctors consider the aerobic capacity, given the moniker VO2 max, as a vital sign.

They think your VO2 max score better indicates your chances of dying from disease than if you check the boxes for the better-known troublemakers such as smoking, hypertension, high cholesterol, and type 2 diabetes. So, don’t be surprised if in the near future your doctor, after checking your weight, BP, and pulse, asks you- just how much oxygen can you eat today? If the answer is less than 20 ml/kg/min, you may be in trouble. If it is greater than 70 ml/kg/min, you have a shot at the Olympics. 

To accurately measure your VO2 max you have to exercise with a breathing apparatus attached to your face, at increasing levels of intensity, until you are going as hard as you can. A simpler alternative is to make an estimate using some standard tests such as the fastest time in which you can walk 1 mile or the farthest you can run in 12 minutes. 

Or you can take the lazy way out and use a non-exercise estimate: https://www.worldfitnesslevel.org/#/

How to improve your VO2 max

Even the fastest race cars cannot do what our bodies do every day. We have the ability to keep adapting to meet fresh demands- provided we are asked politely, of course! Too much exercise too soon can drive us to injuries or worse. But if we gently push ourselves to exercise more and hence to demand more O2, our hearts remodel themselves to become larger and stronger so as to pump more blood with every stroke. Our blood vessels grow even more branches to provide a better supply to our cells. Even our mitochondria learn to guzzle O2 faster. 

No matter what your current VO2 max score, you can improve it by adopting regular aerobic exercise and ramping up the intensity now and then. The more muscle groups (and hence more mitochondria) involved, the better. If you are already exercising regularly, incorporate high-intensity interval training (HIIT) workouts into your regimen. These are the kinds that push you to go as hard as you can for short intervals of time. But make sure to do these only after a proper warm-up. 

And if you are a dedicated exercise junkie, know that interval training alone is no substitute for a well-rounded mix of exercises done at varying intensities. 

The happy takeaway

Your body is a finely-tuned oxygen delivery machine. Irrespective of  your age, gender, or level of fitness, placing a greater demand on this machine increases its ability to utilize oxygen. To do this you have to begin an aerobic training regimen and practice interval training. 

While there are many types of HIIT workouts, one of the quickest and easiest ways to get started is to periodically pretend to be a superhero. It’s easy- Take the stairs after your evening stroll. Jog a few meters in between a brisk walk. Sprint up a hill on your morning run. Do whatever it takes to get you breathing harder than usual. Remember to pat yourself on the cape when you’re done! 

Disclaimer 

As always, please do consult your Doctor/Physician before beginning with any exercise regimen. They will be in the best position to guide you about what you can or cannot do, given your age, health status, physical fitness levels, and other conditions unique to you.

PCOS or Polycystic Ovarian Syndrome is a hormonal imbalance that affects women during their childbearing years. Around 3.7 – 22.5% of women of this age group suffer from PCOS. Many women are unaware of this syndrome. In a research finding, up to 70% of women with PCOS hadn’t been diagnosed.

The ovaries are the reproductive organs of a woman. They are responsible for producing hormones known as estrogen and progesterone. They are responsible for regulating the menstrual cycle. Male hormones called androgens are also present in small quantities in the ovaries.

Every month the ovaries release eggs or Ovum that are fertilized by a sperm, the male reproductive cell. This process of monthly release of eggs is referred to as ovulation. The Follicle-Stimulating Hormone (FSH) and Luteinizing Hormone (LH) are responsible for controlling Ovulation. The FSH stimulates the ovary to produce the egg whereas the LH stimulates the ovary to release it. When the amount of male hormones increases or there are cyst formations in the ovaries, it is termed as Polycystic Ovarian Syndrome. It affects the ovulation and therefore, the menstrual cycle, which then becomes erratic or irregular.  

Polycystic Ovarian Syndrome or a group of symptoms affects ovulation. The word ‘polycystic’ means ‘many cysts.’ Tiny fluid-filled sacs or cysts grow inside the ovaries, each containing an immature egg. The eggs never reach the stage of maturity, and hence, do not ovulate. 

The absence of ovulation affects the progesterone, estrogen, FSH, and LH levels. Estrogen and progesterone levels are negatively impacted as their count decrease, and androgen levels go higher than usual. 

Symptoms

Since women are often unaware of their symptoms, women begin discovering their PCOS only after gaining a lot of weight or having trouble conceiving. PCOS can disrupt the regularity of the menstrual cycles, leading to a fewer number of periods. 

While weight gain, hair growth, acne, and dark skin patches are some of the symptoms of this condition, the most common symptoms include –

1. Irregular menstrual cycles: The absence of monthly ovulation prevents the uterine lining from shedding every month. Women with PCOS may, at times, get fewer than eight periods annually.

2. Intense bleeding: In the absence of monthly cycles, the uterine lining builds up for a longer duration and leads to heavier-than-normal bleeding. 

3. Dense hair growth: Women with PCOS experience abnormal hair growth on their face and body. This condition is also known as hirsutism.

4. Acne: Androgens can cause breakouts on the face, chest, or upper back and make the skin oilier than usual.

5. Weight gain: Women suffering from PCOS are either obese or overweight. 

6. Hair thinning or baldness: Hair on the scalp gets thinner, and hair fall becomes common.

7. Skin darkening: Women with PCOS witness dark patches in the body creases such as the neck, under the breasts, and groin.

8. Headaches: Hormonal changes in some women trigger headaches.

Diagnosis

Doctors diagnose PCOS if a woman has at least two or three significant symptoms, such as irregular menstrual cycles, ovarian cysts, and high androgen levels. Blood tests, a pelvic examination, and a lower abdominal ultrasound can confirm the diagnosis.

Secondary symptoms such as weight gain, acne, facial hair, and excessive body hair growth also contribute to the signs. Blood tests determine the higher-than-normal level of androgens. One can also check for insulin, cholesterol, and triglyceride to assess the risk of related conditions like diabetes and heart diseases. A pelvic examination can evaluate problems in the ovaries or other parts of the reproductive tract. An ultrasound uses sound waves to track the abnormal growth of follicles and other problems inside the uterus and ovaries. 

Why Yoga Works Against PCOS and Helps to Prevent it?

Yoga is a way of life. It is not merely an exercise. It refers to a philosophy that forms the core of a lifestyle. The philosophy that yoga is based upon helps you achieve harmony with your mind and body, thoughts, and emotions – your entire being. 

This holistic and harmonious way of living elevates the quality of every aspect of your life – be it healthy living, having better thoughts, a positive frame of mind, or just being content. PCOS is simply one of the lifestyle disorders that yoga can help manage and positively affect. 

Precautionary Tips While Performing Yoga

Yoga has multiple health benefits. But if you are a beginner, you need to be extra careful while practicing it. Yoga is not a high-impact or high-intensity exercise, but it does require a lot of flexibility. Since it involves using all the muscles and joints in the body, you must be aware of the imminent cramps and aches. Here are a few safety measures you must take while performing yoga:

1. Use a yoga mat for all the essential asanas wherein you need to sit on the floor. It will prevent you from falling or slipping off.

2. Wear stretchable clothes to aid your flexibility. Yoga improves body flexibility, but you cannot twist or bend properly if your clothes keep posing a hurdle. 

3. Do not push your limits. If you are unable to perform an asana correctly, do not push yourself too much. Listen to your body.

4. Put on some ambient, nerve-soothing music. Yoga is not just about relaxing your body but also about calming your mind and emotions. Soft, instrumental music is ideal for yoga.

5. Take a light meal, if you must, before a yoga session. Attempting a workout on a full stomach can cause nausea, vomiting, cramps, or acid reflux. 

6. Yoga doesn’t make you sweat a lot, but it is essential to keep yourself hydrated. It is ideal for taking two sips of water after every asana. 

7. Get the sequence right – perform asanas, pranayam, and then dhyana.

8. Keep your phone aside. Disconnect from work or stress-causing agents to reap the maximum benefits. 

7 Yoga Poses for preventing PCOS

Here are seven yoga postures that can help prevent PCOS, relieve anxiety and stress:
1. Baddhakonasan or Butterfly Pose affects the groin area’s inner thighs, muscles, and abdominal cavity organs. It is noted to regulate the ovaries’ function and soothe the menstrual cycle.

2. Supta Badhakonasana or Reclining Butterfly Pose is a variation of the Baddhakonasan and is known to have similar benefits.

3. Bharadvajasana or Spinal Twist helps women with PCOS strengthen their spine and release stiffness. It eases shoulder stiffness, massages abdominal organs, and improves digestion.

4. Chakki Chalanasana, or moving the grinding wheel, has several benefits. This yoga posture massages the kidneys, liver, pancreas, and reproductive organs.

5. Padma Sadhana is a series of yoga postures – Cobra Pose, Superman Pose, Bow Pose, and Boat Pose – that work and strengthen the entire body. It is considered beneficial for women with PCOS. 

6. Surya Namaskar improves blood circulation in the body, benefits the hair and skin, and substantially reduces anxiety. 

7. Shavasana or Corpse Pose is a relaxing posture that marks the end of your yoga session. In PCOS, the more you relax and ease yourself, the better you feel.

4 Yoga Pranayama Exercises for preventing PCOS

Breathing is pivotal to any exercise or set of exercises. Yoga has a separate set of Pranayama or breathing exercises that concentrate on different breathing techniques. Here are four Pranayama that can help prevent PCOS. 

1. Yoni Mudra

It is a hand posture that represents the female vagina. Seated in a padmasana posture with hands joined in the yoni mudra and deep breathing helps manage PCOS. It regulates the functioning of your reproductive organs.

2. Nadi Shodhana

This Pranayama is the alternative to inhaling and exhaling through the nose’s nostrils in slow continuous cycles. It helps strike a balance between different hormones and the male and female energies of the body. 

3. Bhramari

PCOS takes a mental toll. It is, therefore, essential to calm yourself down. Closing your eyes, placing both palms on your ears, drawing a deep breath, and exhaling slowly while humming is the best way to relax. 

4. Kapalbhati

It is the best breathing exercise for weight management. This Pranayama is known to demonstrate a high impact on the abdominal muscles. It is an excellent breathing exercise for women with PCOS.

Benefits of Yoga for Prevention of PCOS

Yoga is a way of life that has been adopted worldwide to prevent and cure different ailments. It is practiced along with meditation. Practicing yoga is beneficial for managing PCOS in the following ways – 

1. Yoga is preventive. Practicing it can prevent the onset of PCOS.

2. It is inexpensive and costs nothing.

3. It is non-intrusive.

4. It has no side-effects except the positive, healthy feeling. 

5. It improves sex hormones that regulate menstrual cycles. 

6. Yoga has a positive impact on cholesterol and insulin levels.

7. It is more effective than conventional physical exercises in improving insulin resistance, improving glucose and lipid.

8. It reduces stress and anxiety and calms your mind. 

Disclaimer

These are suggested yoga asanas to prevent PCOS. This article is meant to aid your yoga practice and is not a replacement for a yoga instructor’s guidance. 

As always, please do consult your Doctor/Physician before beginning with any exercise regimen. They will be in the best position to guide you about what you can or cannot do, given your age, health status, physical fitness levels, and other conditions unique to you.

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Source: Vigyanprasar

But the question is… what to do and when?

Dynamic Stretches: These are easy drills in which you are continuously moving in order to get more range of motion in a particular joint or in a series of joints. For example, Shoulder Circles, High Knee Marches, Straight Legged Walks, Toe Walks or Heel Drops on a step. These help to prepare you for an upcoming workout as they lubricate the joints and improve the range of motion of the joint. An added benefit is that these stretches prepare your muscles for the upcoming stress of workout along with increasing heart rate and core temperature of the body. These are a great pick for warm up before a workout session.

Static Stretches: Stretches that are held for a longer duration are called static stretches. A hold of 20+ seconds is ideal and you can go up to a few minutes as per personal requirements and tolerance levels.
These stretches actually increase the length of the muscle fibers temporarily and makes them adapt to that length if done repeatedly. If you are not too fatigued after your workout, you can spend a few minutes doing these stretches (like Overhead Biceps Stretch, Cobra Pose, Butterfly Stretch etc.) to help in faster recovery but don’t forget to rehydrate yourself and grab your post run snack / shake before starting your cooldown stretches. Static stretches work well if you have muscle imbalances, injuries related to some specific joints and / or rehabilitation requirements. There is very little evidence of increased muscular strength by just performing static stretches. Improving muscular strength requires weight bearing activities.

Core Exercises: As the name suggests, these target the CORE of the human body. Every muscle tissue that connects directly to the spine is Core. Majorly Transverse abdominis, Obliques, Pelvic Floor, Abdominals are considered as core muscles but you can’t ignore Pectoralis, Serratus, Lats, Lumbar fascia and Gluteal muscles as they are major movers in most of the activities. Core mostly works as a stabilizer when the other body parts are in motion. But you must train your core as a mover and as well as a stabilizer to gain optimal strength and stability. A strong core makes many human movements clean, pain free and effortless. A strong core prevents proximal and distal injuries. Transfer of forces from arm to leg and leg to arm are transmitted through the core so we must train the core at least twice a week to build strength and stability in our body. Good stability exercises are Planks, Dead Bug, Bird Dog while mover exercises include Sit Ups, Leg Raises, Russian Twists.

How Does Work Related Stress Affect the Body?

Long term exposure to work-related stressors such as the ones highlighted above may affect both physical and mental health^. Research has shown burnout to be linked with symptoms such as anxiety and depression. Another study shows younger people who frequently face heavy workloads and extreme time pressure at the workplace are more likely to experience major depressive disorder and generalized anxiety disorder. On the other hand, physical ramifications of stress include susceptibility to disease or lowered immunity, the likelihood of developing  cardio vascular disease, Alzheimer’s disease, amongst others.

Looking for a quick fix for stress at work? Well, look no more! Listed below are the different ways by which you can promptly and efficaciously de-stress while at work- 

1. Deep Breathing: Stress often causes our body to use more oxygen and we tend to breathe shallowly. Set a timer for two or three minutes and focus on your breathing. Inhale deeply through your nose as you count till five, hold for five counts, exhale for five counts, and repeat for the remaining time to feel stress-reducing and calming effects

2. Take a Brisk 10 Minute Walk: This increases oxygen supply to the brain and body. Research even shows that walking boosts creative inspiration.

3. Personalise your Desk: Place non-work-related objects and pictures which make you happy around your work desk. Plants and soothing colours such as yellow and blue have a calming and comforting effect on the mind.

4. Focus on the Project at Hand: When you are overwhelmed with work, it is helpful to keep all other tasks besides the one you are working on at the moment. This allows you to focus on one task at a time.

5. Appreciate your Accomplishments: Leave all your completed work within sight. This enables you to take a few seconds or minutes to appreciate what you have already accomplished.

In addition to the above, there are also certain long-term practices and habits which may be incorporated in everyday life to effectively cope with workplace stress-

1.Tackle your stress triggers by looking for ways to resolve it or changing the circumstances that are causing it.

2. Improve your time management skills by setting realistic goals, making priority lists, and protecting your time.

3. Maintain perspective by obtaining insights or suggestions from trusted colleagues or friends.

4. Set aside time for activities you enjoy.

5. Include physical activity in your daily routine.

6. Get plenty of sleep.

7. Eat a healthy diet.

8. Know when to seek professional help.

At the end of the day, it is important to remember that successfully coping with work stress not only enhances your productivity but also leaves you in a better frame of mind to go through the rest of your day. Don’t let stress weigh you down and take control over your stress today!

Reviewed By- Dr. N. Nayak, MBBS, MD

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Source: Healthcare in India

Click here for full article

Source: Healthcare in India

Click here for full article

Source: Healthcare in India