TIPS TO STAY FIT

FOOD: Maintain a balanced diet (which should contain all six tastes) at the correct time and in a moderate quantity. The concept of quantity of food to be taken is that only half of the stomach can be filled with solid food, quarter with fluids and the rest to be kept free for a proper assimilation.

WATER: Drink two to three litres of water everyday. Take it in moderate quantities at regular intervals. Too much water intake delays digestion as it dilutes the digestive juices and too little also delays the digestion as it affects the assimilation of food.

SLEEP: Sleep at least six hours a day. Early to bed and early rise is the best method. Ayurveda insists on getting up in the morning before sunrise as an important routine to keep the health. Avoid sleep during the day is it makes the person lethargic and regular daytime sleep leads to put on weight.

EXERCISE: Regular and moderate exercise is important to keep up the health. Moderate means, any physical movement like stretches, walking, jogging or any oter physical exertion till you sweat. Exercise beyond a limit deteriorates the health and causes emaciation.

SEX: The overall vital glow or ‘Ojus’ is the optimum presence of all seven body tissues including the reproductive fluids (semen for male and ovum and associated secretions in female). Over indulgence in sex causes excessive drainage of these fluids, which leads to deterioration of health and emaciation.

PERSONAL HYGIENE: Keeping the body and the surrounding clean is very important to prevent possible diseases and to keep up the health.

BAD HABITS: Avoid smoking, alcohol, tobacco, gudkas, etc., as they not only affect that individual’s health but are also injurious to his family and society.

NATURAL URGES: Never hold back naural urges such as flatus, urine, sneeze, thirst, hunger, sleep, cough, yawning, vomiting and semen. Hold back mental urges of greed, envy, hatred, jealousy, love (desire), etc.

ATTITUDE: Be positive always. It enhances the mental and physical well being. Note that mind and body are not two nits. Any mild problem affecting the mind affects the physical health and vice versa.

Life after Tsunami - Pure Water; Source of Sustenance

The deadly and devastating tsunami has struck and gone leaving behind its scrawling signature of death and maimed lives across the southern east coast of India and Andaman and Nicobar Islands. In one swoosh, the sky-scraping death waves on December 26 last year piled up a mountain of dead bodies and grief. The post-tsunami days are going to be more deadly than the killer waves. Health hazards are likely to bring another wave of death unless precautionary steps are taken. Those in the tsunami hit areas and people going to the region need to be extremely careful about their health. Here are some lurking hazards and steps to prevent an outbreak of disease and death.

3 Agents of Death – Cholera, Diarrhoea and Malaria

Most areas in the tsunami hit regions do not have pure drinking water. Standing water can be as deadly as moving water or waves.

• Ensure that you take only your drinking water. Avoid all surface water. If you are going to the region, take a load of bottled drinking water.
• Any natural disaster will activate the three agents of death: cholera, diarrhea and malaria. (See below on the agents of death)
• Beware of respiratory-tract infection
• Avoid taking non-vegetarian food, especially fish.
• Look out for fever or a churning in your stomach.
• Many, especially children, may suffer from phobias. They would need proper counseling (See below on the phobias)
• Many may suffer from post-traumatic Stress Disorder (See Below)

Agents of Death

DIARRHOEA
Diarrhoea involves frequent and loose motions. The major cause is infection. Fever (high temperature) occurs with the diarrhea. Initial first aid approaches to this involve fluid replacement, with electrolyte solutions and sponging down with tepid water. Paracetamol may be tolerated, but might possible irritate the bowel more.

CHOLERA
Cholera is usually transmitted through contaminated water or food. Patients with cholera typically develop acute, watery diarrhea and dehydration. Cholera can be successfully treated by rapid oral or intravenous fluid and electrolyte replacement.

It can be prevented by educating the public about food and water safety, the importance of hand washing, and the need to use latrines or toilets. Because cholera can spread swiftly through a population particularly when you are in a relief camp. Early detection of cases is necessary in order to start education and sanitation activities rapidly and to identify possible sources of infection. Foods which can tansmit cholera include raw or under cooked seafood, particularly shellfish, and raw fruits and vegetables. Acidifying foods with lemons, tomatoes, yogurt, or fermented milk helps to inhibit vibrio cholerae growth.

MALARIA
Malaria epidemics tend to occur in areas of unstable malaria, where communities have little acquired immunity, leading to widespread morbidity and mortality. Malaria epidemics cause suffering to displaced populations and refugees. Prevention is based on: evaluating the risk of exposure to infection preventing mosquito bites by using DEET mosquito repellent, bed nets, and clothing that covers most of the body.

PHOBIAS

General situational phobias involve specific kinds of anxious feelings triggered in situations with common physical or environmental elements.

AGORAPHOBIA: Agoraphobics feel unnerving pre-panic-attack sensations and anxieties when they perceive they are cut off from exits, sources of safety, or when alone.

CLAUSTROPHOBICS react similarly in situations that appear physically confining or crowded.

NECREPHOBIA: Fear of death

HYDROPHOBIA: Fear of water

SUBASTONOPHOBIA: Fear of sound

THALASSPHOBIA: Fear of the sea

POST –TRAUMATIC STRESS DISORDER

Post-traumatic Stress Disorder, or PTSD, is a psychiatric disorder that can occur following the experience or witnessing of life-threatening events. People who suffer from PTSD often relive the experience through nightmares and flash-backs, have difficulty sleeping, and feel detached or estranged, and these symptoms can be sever enough and last long enough to significantly impair the person’s daily life. PTSD IS marked by clear biological changes as well as psychological symptoms.

PTSD occurs in conjunction with related disorders such as depression, substance abuse, problems of memory and cognition, and other problems of physical and mental health.

Lola - Padahastasan - Drives away constipation

The Asana that is variedly called Lola-Padahasta is highly beneficial for many cmplications of abdomen, excess weight, indigestion and constipation. It helps improve the blood circulation, the spine to be supple and tones up the spinal nerves.

For this practice, in the first step stand erect, keep your spine erect, look straight and relax. Now slowly raise both your hands up and join together. Both your palms should touch each other straight above your head. Bend forward to reach the middle of both your toes. One can take slight swing of the trunk down from the hips allowing the arms and head to swing through the legs.

As for breathing, inhale in the standing position and begin to xhale in the bent posture both through the mouth and nose. This facilitates the stagnant air to be expelled from the lower lungs. While bending forward one has to try to contract the abdomen for this effect.

The awareness is mostly physical on the pelvic region and concentration should be on the synchronisation of breath with physical movement of the waist and hands.

People with slipped disc should not practice this, even as those who are suffering from vertigo and high blood pressure. This practice is beneficial further for stretching the hamstrings, back muscles, loosening the hips and massaging the visceral organs. It enhances the lymphatic flow in the major ducts.

YOGA - A System of Physical excercise and Natural Healing

Yoga as a system of physical exercise has been in existence in India since very ancient times. According ot our ancient sages, there are eight stages of Yoga, namely Yama (Social Discipline), Niyama (Individual Discipline), Asana (Postures), Pranayama (Breath Control), Pratyahara (Mental Discipline), Dharana (Concentration), Dhyana (Meditation) and Samadhi (Self-realization). If an aspirant, after observing the disciplines of Yama and Niyama, practises Yogic exercises, his tubular channels are cleansed, he achieves excellent health and his mind becomes alert. This enables him to experience mental ecstasy.

INTRODUCTION TO YOGA

Man has made tremendous progress in almost every walk of life. Objects once considered impossible to be achieved have now been achieved by us. What we have achieved and accomplished today could not have been imagined in their dreams by our past generations. Modern scientists and researchers have absolutely changed our life-style. Science has beenincessantly pouring on us new materials and devices to make our physical life more happy and comfortable.

However, pollution of air, water, body and mind is also the result of science. We witness despair and disappointment on the faces of our young generation. Signs of restlessness are apparently visible in the dry and dull eyes of our young men and women. Sloping shoulders, flat chests and bulging stomachs have become their characteristics. Why?

Today, we can claim that we are moderna nd civilized but cannot claim that we are genuinely happy. We, today, use tranquillizers for sleep, pills for purgative and tonics for vigour. Tranquillizers and sedatives are in vogue in our modern society. Charmed by and then, addicted to intoxicative drugs, our youth is led to the path of disgrace and self-destruction.

Longing for material wealth has hardened our heart. Human values are declining. Work to time, competition and commotion have made us suffer from stress and strain. Mental tension or strain produces undesirable consequences. Stress and strain are the causes of physical as well as psychological diseases such as diabetes, cancer, acidity, ulcer, migraine and hypertension.

How can we prevent ourselves from being strained and degenerated? Should we return to the cave-life and live as the aborigines lived?

As a matter of fact, to do this is neither practical nor necessary. Yoga has the surest remedies for man's physical as well as psychological ailments. Yoga makes the organs of the body active in their functioning and has good effect on internal functioning of the human body. Yoga changes for good man's views on, and attitude to, life.

The word yoga is derived from the Sanskrit root yuj meaning to bind the yoke. It is the true union of our will with the will of God.

Our ancient sages have suggested eight stages of Yoga to secure purity of body, mind and sould and final communion with God. These eight stages are known as Ashtangayoga.

The eight stages of Yoga are as follows :

1. Yama (Social Discipline): Yama means restraint or abstention. It contains five moral practices. They are:

Non-violence (Ahimsa), Truthfulness (Satya), Non-stealing (Asteya), Celibacy (Brahmacharya) and Non-acquisitiveness (Aparigraha).

2. Niyama (Individual Discipline): Rules of conduct towards oneself consist of certain disciplines which are both physical and mental. These are five in number:

Cleanliness (Shaucha), Contentment (Santosha), Austerity (Tapas), Self-Study (Svadhyaya) and Surrender to God (Ishvara Pranidhana)

3. Asana (Postures): Asana means holding the body in a particular posture to bring stability to the body and poise to the mind. The practice of asana brings purity in tubular channels, firmness to the body and vitality to the body and the mind. There are many asanas, but keeping in view a comman's health, 65 asanas have been in practice and will be soon available at this website.

4. Pranayama (Breath Control): The literal meaning of Pranayama is Breath Control. The aim of practising Pranayama is to stimulate, regulate and harmonize vital energy of the body. Just as a bath is required for purifying the body, so also Pranayama is required for purifying the body. Just as a bath is required to purifying the body, so also Pranayama is required for purifying the mind.

5. Pratyahara (Discipline of the Senses): The extroversion of the sense organs due to their hankering after worldly objects has to be restrained and directed inwards towards the source of all existence. This process of drawing the sense inwards is Pratyahara or putting the sense under restraint.

6. Dharana (Concentration): Dharana means focusing the pure mind on one's personal deity or on the individual self. The practice of Dharana helps the mind to concentrate on a particular object.

7. Dhyana (Meditation): When one sustains and maintains the focus of attention through Dharana unbound by time and space, it becomes Dhyana (Meditation). Deep concentration destroys the Rajas and Tamas Gunas of mind and develops the Satvika Gunas (qualities).

8. Samadhi (Self-Realisation): The eight and final stage of Yoga is Samadhi. At this stage, one's identity becomes both externally and internally immersed in meditation. The meditator, the act of meditation and the object meditated upon, all the three shed their individual characteristics and merge with one single vision of the entire cosmos. Supreme happiness, fee from pleasure, pain or misery, is experienced. Samadhi is the climax of Dhyana.

The group of Dharana, Dhyana and Samadhi is called "Samyama" (the internal Yoga) in the Science of Yoga. The first five stages - yama, Niyama, Asana, Pranayama and Pratyahara - Constitute the External Yoga. If all these five stages are practised and followed in life, virtues like morality, morally sound conduct and good character are develope3d in man. Besides, there is all-round progress in human life, physically, intellectually and spiritually and man attains physical fitness and mental equanimity.

Thus, asanas are only one of the stages of Yoga. Most of the aspirants practising Yoga practise, in fact, these asanas. However, all the eight stages of Yoga are of importance. the practice fo al the stages together and Pranayama bring a good deal of permanent benefits.

Triyak Kati Chakra and Muscle Coordination - For your Spine

KATI Chakrasan ensures reduction of waistline and belly, removal of gas and toxins from the body besides improving digestion and circultion of blood in the middle part of the body. Among different Kati Chakrasan postures, Tiyak Kati Chakra is much more effective for the body.

Stand erect with the feet apart, inhale and raise the arems over the head and rotate the hands. bend the trunk forward so that the back forms a right angle between the legs. Hold the breath at this position. For relaxation, raise the waist and lower the hands, and breathe normally. This practice should go on for at least 5-6 times.

People who complain of lower back pain and stiffness of spine can benefit from this. By rotating the hands, oxygen is supplied evenly to all parts of the body. Muscles around the abdominal and spinal regional are benefitted by attaining more flexibility through this exercise. Apart from these parts, the legs are also strengthened.

Concentrate on breathing so that you are not distracted. This asan, if started early, will help you keep your tummy trim and fit.