Health Is not just a absence of disease or infirmity but incorprates a complete physical, mental &spritual health.Some even include social and economic health as well.
Long time ago there was a village Doctor or Vaid who wanted that he could cure 100% of patients as he was also afraid of failure especially in influential people of kingdom. So he started to pray GOD and kept on praying for days. GOD became happy with him and appeared in front of him and asked him what he wants. He reaveled his desire of curing 100% of patients. GOD said that it was against law of nature as people have to die but since you have made me happy I will grant you this vision. When you go to see a patient look at his bedhead and if you see me standing there it means his day of death has come and he is going to die .Refuse that patient and say you cant treat him for any reason. And when I am not there near patient bed than treat the patient and he will be OK . That way you will have 100% cure rate. If there is some problem and you cant refuse because of any reason like patient is your near and dear , I will grant you three chances and even if you see me near bed of patient and you take that case and treat him ,patient will be alright .I will grant him life ,but only for 3 chances and even than you take such case fourth time I will take your life instead of patients as I have granted you this power to cure 100% of patients.
We are all like this village Doctor of this story and we know most of the time which patients we can treat and which we cant. We still keep on taking risks and sometime succeed also. But when we fail it can create nuisance and can take away lot of our things including peace.
To end the story that vaid became very famous and slowely became egoistic. Over period of time he forgot the limitation of three and when he took fourth patient where Death was standing at pt bedside , GOD spared pt life and took away Doctors life. So when we keep on working beyond our capabilities we are bound to have serious repercussions.
There was a rich man and he was unhappy all the time and always scheming of getting richer. He had a neighbour,who was a clerk earning little but loved his family and would return every evening from work with sweets and fruits and other small things for family. And there was laughter and happiness from his house. This caused lot of heartburn in richman mind and he could not understand how a poor man family can be happy while his family was so unhappy. So he went to a wise man and put up this question to him. Wiseman thought for a minute and asked rich man. UR neighbours family is happy because he loves his family and shows affection by bringing small gifts .Rich man wanted a solution to stop laughter from neighbour’s house. Wise man suggested that U should put UR neighbour in “Ninvaynve ke fer mein” .Rich man got the hint and threw some money in neighbour’s house. The clerk had some money and wanted more so he stopped bringing home fruits ,gifts to save more and more money. He may have got richer by few thousand but was less happy and miserable man.
When I was young I used to think that being KANJOOS or spedthrift is a habit but nomore. I know it is a disease like kleptomania, gambling ,compulsive shopping and so on.
Coronary Artery disease is on the rise all over the world and the fact is that it has highest incidence in southeast asia.
This part of the world has –
-highest prevalence of CAD
-occurs at younger age
-Mortality is more than rest of the world
-More Triple vessel disease
-Large segments of artery are blocked
-more morbidity and recurrence rate is higher
Causes of CAD-
NONModifiable causes
1.Age->40 years
2-Sex-Males more than Females
3-Familial ,Genetic
Modifiable causes
1-Diabetes Mellitus
2-Hypertension
3-Obesity
4-Dyslipedemia
5-Tobacco
6-Sedentary life style
7-Tensions
New and emerging causes
1-Hyperhomocysteinemia
2-high fibrinogen levels
3-small LDL particles
4-Infections
5-High LpA levels
6-PIA-2
7-ferritin
WHY INDIA
India has already become the diabetic destination of the world and has highest number of Diabetics in the world and is in process of becoming country with highest number of heart patients in near future.
There are various views a to why India is having an epidemic of CAD and one of them is called THRIFTY GENE HYPOTHESIS.
Which explains that this region was comparatively poor and our body is used to saving food and storing it for future use. Now for last few decades we have ample to eat and this leads to deposition of fats in arteries.
So basically CAD is a lifestyle disease and is occurring due to our change of lifestyle. To prevent CAD we need to correct our lifestyles.
LIFE STYLE CHANGES TO PREVENT CAD
1-DIET
2-EXERCISE
3-STOP SMOKING AND TOBACCO
4-REDUCE TENSIONS
DIET-
HARMFUL DIET-1.CHOLESTEROL
2-TRANSFATTY ACIDS
3-SATURATED FATS
4-TOTAL CALORIES
GOOD IN DIET1-POLYUNSATURATED FATTY ACIDS
2-MONOUNSATURATED FATTY ACIDS
3-DIETARY FIBERS
4-FISH OILS
5-PHYTOCHEMICALS and ANTIOXIDANTS
IDEAL COOKING OIL
1-low saturated fatty acids
2-high mono and poly saturated FA
3-N6:N3 ratio-5-10:1
4-no trans fatty acids
5-stable at high temprature
6-unrefined
WHICH OIL
The best is Olive oil unrefined which contains 76% monounsaturated FA,12%Saturated FA and rest as PUFA.
But for India best is Unrefined Mustard oil
WHY MUSTARD OIL IS BEST COOKING OIL
1-Low saturated fats-<8%
2-high MUFA-70%
3-High Omega 3 fatty acids(8-13%)
right n6:n3 ratio
4-Antioxidants,Isothiocyanates,Phenolics and Phytins are present
DIET AND HEART
1-Diet and reinfarction trail (DART) 1989-reduction in total mortality was 28%
2-LYON diet study-1999-Mediterranian diet for 48 months reduced risk of mortality and reinfarction by 70%
3-Very low fat diet –Reversal diet may reverse ateroscerosis
ADVANTAGE OF REDUCING 10 KG WEIGHT
DIABETES 30-50% reduction in fasting blood sugar
15% reduction in HbA1c
LIPIDS 10% reduction in total cholesterol
15% reduction in LDL
30% reduction in triglycerides
8% increase in HDL
ANGINA 33% increase in Exercise tolerance
90% reduction in symptoms
MORTALITY 20-25% reduction in total mortality
30-40% fall in diabetes related deaths
BLOOD PRESSURE 10mm reduction in Systolic BP
20mm reduction Diastolic BP
TOBACCO
1-In 1999 tobacco was responsible for 6% of total deaths all over the world
2-By 2020 Tobacco will be responsible for 12% of total deaths
3-In India responsible for 9% of total deaths
4-Single major preventable cause of mortality and morbidity
EXERCISE
1-Favorable effects on lipid profile, glucose tolrance, BP, weight control
2-Improved endothelial functions
3-Enhances fibrinolysis,reduce platelets reactivity and insitu thrombosis
Oncologists and researchers have accepted the role that right food can play not only in regressing the advance of Cancer but also in preventing it from occurring.
While diet alone cannot reverse the course of cancerous cells ,it can deprive the tumours of its essentials.The best diet to follow is one with lots of salads,fruits,vegetables,sprouts and nuts.Carrots , grapes, and soya beans
Hace cox-2 compounds which hinder the growth of new blood vessels,which are vital for the growth of tumour to progress.
Fruits and vegetables are rich in antioxidants which clean up free radicals.
FOODS PLAY BENEFICIERY ROLE IN ALL THREE STAGES OF TUMOUR GROWTH
1.INITIATION
An external or Internal carcinogen induces changes in the genetic make up of the cell.This creates a lesion which gives the cell potential for tumorous growth.
Role of diet----
Diets high in vegetables and fruits and the intake of food rich in bioactive compounds trigger detoxification enzymes which in turn reduce the exposure of DNA to carcinogens.
Onions and garlic have allium which has anticarcinogenic mechanisms.
Cruciferous vegetables like cabbage and cauliflower have dithiolthiones which inhibits enzymes that activate carcinogens.
2.PROMOTION
Role of food-----
The energy balance must be maintained as it will thwart the expansion of abnormal cells.Selenium and Vitamin D have shown to have a protective effect against tumor promotion.
Selenium a mineral is found in cereals,fish,liver and seafood.It has an antioxidant capacity and functions as a cofactor for glutathione perioxidase,an enzyme that prevents tissue damage.
Vitamin D is present in milk,yogurt,and fish eaten with their bones.
3.PROGRESSION
The local lesion transforms into an invasive tumour.There is widespread DNA damage.Ultimately there is metastasis and tumor cells migrate to distant sites.
Role of food-----
Folate in green,leafy vegetables and wholegrain cereals help reduce damage to DNA.Fruits and vegetables have carotenoids that have antioxidant properties.
Beta Carotene are abundant in spinach,carrots,sweet potatoes and mangoes.
FOODS THAT ARE DETERIMENTAL
Consumption of Red meat—beef,pork,lamb-could increase the risk of cancer
Especially of colorectal,pancreatic,colon and renal cancers.
Fat---increases production of bile acids which can transform into substances that promote colon cancer.It also causes hormone levels to shoot up and increases the growth of Breast and Prostate cancer.
Excessive drinking causes cancer of mouth,throat,oesophagus and liver.
CARROTS-Contains antioxidantswhich include alpha carotene and beta carotene.
CAULIFLOWER-the indoles promote the production of enzymes that make the hormone estrogen less effective,reducing the risk of breast cancer.
TOMATOES—The lycopene neutralizes cancer causing substances.Ten servings a week may help reduce risk of cancer of prostate by half
CABBAGE,TURNIPS---The phytochemical,phenethyl isothiocyante,hampers the development of lung cancer.
GINGER—suppresses the creation of adducts,formed by the reaction of chemical carcinogens with DNA.
GARLIC,ONION—The allium vegetables contain organosulphides that lower the risk of GIT cancers.
APPLES—The caffeic acid increases the production of enzymes that make carcinogens more soluble in water and ultimately ejects them from the body.
GRAPES-The ellagic acid is a scavenger of carcinogens.
ORANGES_ The terpenes may prevent lung cancers while beta-crytoxanthin is an anti-cancer carotenoid.
Life is the most beautiful thing on planet earth which separates it
from millions of other stars and planets.We have yet to find another
life form in universe.Man is different from other lifeforms because
he can shape and influence his own life and other lives as well.Anybody
and everybody can live but to live a long and happy life one must understand few things.
To live long there are few things we have to understand and to live
purposefully we need emotional maturity along with a healthy mind
and body.
When you are healthy physically and mentally and are able to take care of
your needs than only you can be useful to others in society. A person
at peace with himself can give peace and happiness to people around
him and can be useful to nation or humanity at large.
There are no certain methods to live long but many things are proved
beyond doubts-
1) DIET
Diet forms one of the most important factor in human life which
can increase or decrease the life span of a person.
a)How much to eat-People eating less and just keeping themselves
above starvation levels live longer then people eating as much as
possible.In many biosphere studies this point has been proved.A
biosphere is a specially constructed dome of plastic which has its
own atmosphere and is cut from rest of the world.It has its own vegetation
,own animals ,own water supply and own food cycle and is fully
self sufficient for years.Many scientists have lived in biospheres for
years and have eaten less whatever is available there and have
found that there BP has fallen,there serum fats are less,Heart rate
is less,toxic levels in blood have fallen and longevity increased.So
to sum up one must eat to live and not live to eat.
b)Calories-How much calories you need depend on sex,age and level of
physical activity.Males need more calories than females.
Calorie chart
c)fats-Less fats are better.Fats forming 20% of total calories are best.
A balance of saturated fats,monounsaturated fats ,polyunsaturated fats
and marine fats containing 3 omega acids should be taken.Food
taken without fats may lead to shortage of essential fatty acids and
further damage and lead to depression.
D)protien-Normaly one need 1gm proteins per kg body wt except in
special circumstances like pregnancy ,fever,childhood when one
needs more protiens.One must be deriving 35-45% calories from proteins.
Proteins derived from animal sources are better than derived from
plant sources.
E)Salt-One should take less salt .Every food contain some salt and
we take extra salt for taste.Salt increases BP which is harmful in long-term.
Caution-In excessive heat,sweating,working in hot and humid environment
,fever,vomitings and diarrhoea one need extra salt and electrolytes.
F)sugar-Sugar have been in world for about 100 years and Gur or
Jaggery for about 200 years and humans are on planet earth for
25,000 years or more .So you can understand that we can live without
these chemicals.Our body is still not used to it and taken in excessive
quantities can do harm to body.Sugar is present in natural form in
many fruits etc.Fruits also contains another sweetening agent
Fructose which is metabolised through different pathways than
glucose and does not need Insulin for metabolism.
G)FIBRE- A high fibre diet is must if you want to live long.Fibres are
of two types.1-insoluble fibres like cellulose present in wheat husk, fruit skin ,covering of pulses etc.2-soluble fibres-like pectin present in
fruits.these are more important as are known to decrease cholesterol levels.
H)Food of Longitivity-There are certain chemicals and food which are known to increase life
-Antioxidants
-Flavinoids
-Carotenoids
-Ginseng alkoloids
2-ACTIVE LIFE STYLE
If you want to live long you have to maintain active lifestyle.By
active lifestyle I mean that one should be active physically .
Some tips for remaining active
-get up early in morning -6AM is OK
-Go for a walk or do exercise for 30 min
-Yoga or others for 15 min
-walk to work if possible
-do not hesitate to get up from chair for work
-walk around in office or in area of work
-game or sport in evening
-light food
-early to bed
-avoid smoking
-minimum alcohol
3-FAMILY SUPPORT
4-health checkups
Regular health checkups are important if you want to live long
and trouble free life.There are many diseases which are silent killers
and should be detected before they can harm us. Diabetes mellitus
and hypertention are some of the diseases which can be detected easily
and have incidence of 10% or more after 40 years of age.
Even coronary heart disease and cancer dont occur in few days time
and take 10-15 years to occure and can be detected early most of
the times.
Many people have false belief that they will be able to detect disease when
it occurs. Many people have false notion that they can feel high BP.
This feeling is false and most of the times one cant feel the high BP.
Humen cant detect everything like there are radiowaves around us
which our Transistor picks up easily but we cant feel it or when you
are exposed to X-rays you cant feel it.or you are surrounded by radiowaves all the time and any transistor can catch it but you cant feel it.
So it becomes important to go regular health checkups.Once a year is
fine if you are healthy.
5-Economic independence for whole life
6.Mental health – is as important as physical health.
-All the negative thoughts like anger,jeaulousy,revenge,depression decreases the life span of person. Anger may not harm the person on whom you are angry but will definitely going to harm you. Mother nature wants us to have a positive attitude and positive thoughts towards others. If you have negative thoughts towards others and negative feelings then you waste your time and energy on negative projects and your output falls. Apart from this you harm your psyche and your body and have all sideeffects of chronic tention .even your lifespan is shortened.
-Enjoy the daily routine .Anybody who doesn’t enjoy the daily work is heading for trouble.All successful people enjoy whatever they are doing.
Women have more tendency to get overwt. This is how I explain to my patient
1.One has to maintain your weight at 18 as girl body is mature at 18 .So keep same weight all your life.
2.Need for calories are less in women. More efficient machine. A sedentary women need only 1400 Cal in comparison to sedentary men who needs 2400 Cal per day.
3.Thifty genes –for thousands of years men were hunters and women used to get leftovers. This has made body thrifty and it accumulates fat.
4.Women have fluctuating hormones and it is a roller coaster ride all month while male hormones remain same all month. This leads to changing moods all month ,from happy to depression. This is the reason why women have variable moods nad are prone to depression as compared to men.
5.If a man is depressed he declines food while a women will eat more and espesialy eat more fatty and sweet food in an effort to remove depression.
6.The satiety centre is in hypothalamus and ultimately influenced by higher brain. So the fight of flab is in brain and is won in brain. Once you have controlled your urge to eat and eat to live healthy no one can make you overweight.
7.Even GEETA recognises this fact-In BHAGWATGEETA Lord Krishna is narrating various ways to achieve higher spiritual level or to find GOD. Every chapter narrates a new way to attain GOD. For Example-Hathyoga , Gyanyoga, Bhakti etc.
In last chapter it is written that our senses Vison,Hearing,touch,smell and taste are the hindrance for achieving this goal and taste is the most difficult of all senses to control. Even GOD recognise this fact.
Science is what answers our question why this happens and a
quest the human have to find the unknown and to go foreward
and to solve the mysteries of universe and the things around us.
It is like churning and it keeps throwing things up some of which
are good and some are bad.For example electricity,trains,
aeroplanes,medicines are good and pollution,Nuclear bombs and
radiation are bad.
I am reminded of old tale of Devtas (Gods)and Asurs
(demons) churning the ocean for fruits . The ocean was big and Devtas realised that it was not possible for them to churn the ocean alone
and they must have Demons on other side to help them. Then problem
arose with what to churn the ocean because they needed something
big. Finally mountain by name of Manthar was chosen for the
pourpose. Then they needed a big and strong rope and there was
none fit for this pourpose so they started searching and finally decided to use
the great snake named Vasuki for this pourpose. Then
finally the churning started and good things and bad things started
coming out. There was kamdhenu Cow which can give anything you want for eating.Then there was Parijata,the tree of paradise which can grant you any amount of money or jewels you wished.Other things which came out were Chandra(Moon),Lakshmi(The Godess),Varuni(intoxicating drink),Apsaras(beautiful women),Kastubha(beautiful gem),Kadali vriksha(them herbal tree),Shankha(Konch),Airawat(Powerful elephant),Uchchaishravas(Winged horse ,cornered by Indra) The Gods fooled the Demons and kept all these good things.
.Lot of other poisonous things were passed on to Demons but by now they started having doubts about intentions of Devtas and then VISH named Kalakuta was discovered poison of all poisons mere smell of which could kill a person and nobody wanted to keep it.Even handling it was difficult and everybody wanted to throw it but couldn’t find the place. If thrown on earth ,it would have killed every thing including vegetation.No body wanted any part of this VISH and they had no clue how to dispose it off so Devtas asked LORD VISHNU and he suggested that there is only one person who can handle the poison that is LORD SHIVA.All DEVTAS ran to LORD SHIVA and requested him to help them.Lord Shiva agreed to drink the
vish but it was so poisonous that even he could,t have digested it .
So he drank the poison and kept it in his throat and his throat
turned blue to its effect.Thus he is called NEELKANTH
meaning person with blue throat.
In last rose from the sea Dhanvantari the great Physician with pot of AMRIT(Elixer of immortality) and the fight broke out between Devtas and Asurs for its possession .Devtas did
not want the Asurs to have Amrit because then it would become
impossible to defeat them in war.Lord Vishnu was aproached
and he came dressed as a beautiful lady and told them to cool down
and she will distribute the AMRIT equally among them and asked
them to sit in separate lines ,one for Devtas and one for Asurs.Then
moving provocatively he dressed as she started giving them the AMRIT
but he fooled Asurs by giving them plain water to drink and Devtas
Amrit.Two Demons RAHU and Ketu got suspicious and sat in line
of Devtas and drank Amrit.As soon as Lord Vishnu realised this
he beheaded them but couldn’t kill them and according to legend they
still lives and can create trouble in people lives.
The above story has parallel in modern times.The research
in science is like churning the ocean an good as well as bad things
keep coming out .The difference is this time round people living in Developed countries are Devtas and we living in third world countries are Asurs.Most of
good things are cornered by people living in developed countries
and bad things like pollution and waste is dumped on third world countries
The ultimate poison is nuclear devices and nuclear waste or something more evil is still to come.Amrit may be coming soon with breaking of gene code and human gene project is complete and cloning is possible.
Modern medicine is also amrit and one of the good things churned out of science but we living here in our ignorance waste this fruit of science.
To end the story NRIs are Rahu and Ketus of modern times
When one gets up in morning he goes to toilet ,brushes his teeth , takes bath ,does exercise and hosts of other activities targeted towards keeping his body healthy ,but does little all day towards keeping his psyche healthy. In fact most of us have no concept of a healthy psyche or mental fitness.
You are going through a lonely passage through garden and there are many fruit laden trees around you and you cant see a caretaker. You are tempted and you pluck some fruits from trees and enjoys the fruits .No one sees you. There is no real loss to trees and it makes little difference to owner of the garden but you have harmed yourself tremendously. You have just erased the genuine software from your mind and substituted with a virus that theft or things acquired by wrongful means are OK . This VIRUS will get multiplied in times to come and may lead to crashing of your software in future. So whenever you are doing something wrong or thinking wrong things about others , others may or may not be harmed but surely you are bing harmed tremendously. So keep your thoughts positive and think good things and do good things to keep your software healthy and working. Will tell you things to keep your psyche healthy.
Life is the most beautiful thing on planet earth which separates it from millions of other stars and planets.We have yet to find another life form in universe.Man is different from other lifeforms because he can shape and influence his own life and other lives as well.Anybody and everybody can live but to live a long and happy life one must understand few things. To live long there are few things we have to understand and to live purposefully we need emotional maturity along with a healthy mind and body. When you are healthy physically and mentally and are able to take care of your needs than only you can be useful to others in society. A person at peace with himself can give peace and happiness to people around him and can be useful to nation or humanity at large. There are no certain methods to live long but many things are proved beyond doubts- 1) DIET Diet forms one of the most important factor in human life which can increase or decrease the life span of a person. a)How much to eat-People eating less and just keeping themselves above starvation levels live longer then people eating as much as possible.In many biosphere studies this point has been proved.A biosphere is a specially constructed dome of plastic which has its own atmosphere and is cut from rest of the world.It has its own vegetation ,own animals ,own water supply and own food cycle and is fully self sufficient for years.Many scientists have lived in biospheres for years and have eaten less whatever is available there and have found that there BP has fallen,there serum fats are less,Heart rate is less,toxic levels in blood have fallen and longevity increased.So to sum up one must eat to live and not live to eat. b)Calories-How much calories you need depend on sex,age and level of physical activity.Males need more calories than females. Calorie chart
c)fats-Less fats are better.Fats forming 20% of total calories are best. A balance of saturated fats,monounsaturated fats ,polyunsaturated fats and marine fats containing 3 omega acids should be taken.Food taken without fats may lead to shortage of essential fatty acids and further damage and lead to depression. D)protien-Normaly one need 1gm proteins per kg body wt except in special circumstances like pregnancy ,fever,childhood when one needs more protiens.One must be deriving 35-45% calories from proteins. Proteins derived from animal sources are better than derived from plant sources. E)Salt-One should take less salt .Every food contain some salt and we take extra salt for taste.Salt increases BP which is harmful in long-term. Caution-In excessive heat,sweating,working in hot and humid environment ,fever,vomitings and diarrhoea one need extra salt and electrolytes. F)sugar-Sugar have been in world for about 100 years and Gur or Jaggery for about 200 years and humans are on planet earth for 25,000 years or more .So you can understand that we can live without these chemicals.Our body is still not used to it and taken in excessive quantities can do harm to body.Sugar is present in natural form in many fruits etc.Fruits also contains another sweetening agent Fructose which is metabolised through different pathways than glucose and does not need Insulin for metabolism. G)FIBRE- A high fibre diet is must if you want to live long.Fibres are of two types.1-insoluble fibres like cellulose present in wheat husk, fruit skin ,covering of pulses etc.2-soluble fibres-like pectin present in fruits.these are more important as are known to decrease cholesterol levels. H)Food of Longitivity-There are certain chemicals and food which are known to increase life -Antioxidants -Flavinoids -Carotenoids -Ginseng alkoloids 2-ACTIVE LIFE STYLE If you want to live long you have to maintain active lifestyle.By active lifestyle I mean that one should be active physically . Some tips for remaining active -get up early in morning -6AM is OK -Go for a walk or do exercise for 30 min -Yoga or others for 15 min -walk to work if possible -do not hesitate to get up from chair for work -walk around in office or in area of work -game or sport in evening -light food -early to bed -avoid smoking -minimum alcohol 3-FAMILY SUPPORT 4-health checkups Regular health checkups are important if you want to live long and trouble free life.There are many diseases which are silent killers and should be detected before they can harm us. Diabetes mellitus and hypertention are some of the diseases which can be detected easily and have incidence of 10% or more after 40 years of age. Even coronary heart disease and cancer dont occur in few days time and take 10-15 years to occure and can be detected early most of the times. Many people have false belief that they will be able to detect disease when it occurs. Many people have false notion that they can feel high BP. This feeling is false and most of the times one cant feel the high BP. Humen cant detect everything like there are radiowaves around us which our Transistor picks up easily but we cant feel it or when you are exposed to X-rays you cant feel it.or you are surrounded by radiowaves all the time and any transistor can catch it but you cant feel it. So it becomes important to go regular health checkups.Once a year is fine if you are healthy. 5-Economic independence for whole life 6.Mental health – is as important as physical health. -All the negative thoughts like anger,jeaulousy,revenge,depression decreases the life span of person. Anger may not harm the person on whom you are angry but will definitely going to harm you. Mother nature wants us to have a positive attitude and positive thoughts towards others. If you have negative thoughts towards others and negative feelings then you waste your time and energy on negative projects and your output falls. Apart from this you harm your psyche and your body and have all sideeffects of chronic tention .even your lifespan is shortened. -Enjoy the daily routine .Anybody who doesn’t enjoy the daily work is heading for trouble.All successful people enjoy whatever they are doing.
Everyone knows that thought is the seed of action and you are sum of all actions. Hence purity of thought and purity of mind. Here again controlling the thoughts attain immense importance . Keeping bad thoughts away, blocking wrong thoughts and turning your thoughts to positive direction is important. We see in religious books photogratps of God ,Goddeses ,Christ & others with halo around their face. It is the TEZ or AURA that is seen. It can be really big if your thoughts are pure and positive . It is purity of thought that is on your face and everybody in vicinity gets influenced by it. I am going to narrate a very old story here . Long time ago in a kingdom there was shop selling wood in front of a big MAHAL or Palace for long long time. One day king woke up and came to balcony and seeing the shop ,he found it obstructing his view. He called his minister and said that this woodshop is ugly and ordered to burn the shop to ground. The minister had no choice but to follow orders and he went to woodshop with few of sainiks and told the poor shopkeeper of king orders apologetically. The shopkeeper said that I have my shop in front of Palace for more than 40 years but today I had a strange thought in the morning when I got up. In morning when I saw big stock of costly SANDLE WOOD lying unused in shop I thought that if king dies today all my Sandle wood stock will be liquidqted . Minister said to shopowner that it was a wrong thought as king has done no harm to you ever ,You could have thought that If king arranged for MAHAYAGYA or Big Puja all your sandle wood will be utilised today only. The shopkeeper immediately realised his mistake and said yes it was a wrong thought and I feel bad about it. The same instant King had a change of heart and thought why I shoud harm poor shopowner and sent his bodyguard to inform minister not to burn the shop and leave the matter. So that is the power of positive thought . Think good for everyone and keep your thought positive , you may be surprised by the positive results.
ANGER MANAGEMENT STAGES- 1.Irritation in mind- When things are not going your way. 2.Expressions change-show anger 3.Verbal-raising of voice -abusive language 4.actions-body language 5.getting physical UNDERSTANDING ANGER- 1.If you loose control of yourself and get angry it takes >24 hrs for CNS to get back to normal and 72hrs for hormones to come back to normal. 2.U only harm yourself by getting angry 3.If u think it is necessary to show anger to get things done-fake it-U don’t get harmed and things are done 4. CONTROLING ANGER- 1.PREREQUISITE-A relaxed and contended mind HOW TO RELAX—1.Life is a journey and take things as they come 2. There is nothing perfect in this imperfect world. 3.Relaxation techniques-biofeedback 4.Yoga 5.Sports and games 6.Friends,reading,TV,Movie 7.sleep 8.DEEP AND SLOW BREATHING-REBOOTS UR SYSTEM HOW TO BE CONTENDED- 1. Be always positive .Think positive for all situations .Think some good is happening by all actions. 2. Be always helpful to all .Try to do some good for all who come in your contact everyday.If u cant help a person ,then wish him good luck and do remember him in prayers. 3.
INTRODUCTION- Oftenly we are asked about exercise by the patient and rightly so. Many patients who do not know about importance of exercise , may not ask about it. Even then every prescription of CAD, Diabetes, Hypertension, osteoporosis, post partum, post-operatively and host of other diseases should carry an exercise prescription. Importance of exercise cannot be overemphasized .Exercise is known to have host of beneficial effects some are enumerated below. -Exercise conditions the body for better physical work -Exercise conditions the heart for better performance and also reduces chances of heart disease -Exercise helps person to maintain ideal weight -Sedentary life style is a risk factor for heart attack and people who exercise live longer. -Exercise also releases endorphins in brain which gives feeling of well being in a person. CARDIAC CHANGES BY EXERCISE- -First change is increased return of blood to heart by constriction of veins and increased muscular pump. This leads to increased outflow of blood and increased cardiac output. -There is increased force of contraction of heart by exercise -Resting heart rate decreases. This is beneficial because maximum heart rate is fixed for given age and heart cannot increase its speed beyond maximum rate thus limiting the cardiac output and thus exercise. -Normally in systemic circulation only 20-30 % oxygen is extracted by tissue but in coronary circulation almost all oxygen is extracted by heart even during rest. So it is must for coronary flow to increase during exercise to provide extra oxygen demand to heart. Coronary blood flow increases with exercise from 60ml\100gm to 240 ml \100gms. EXTRACADIAC CHANGES DUE TO EXERCISE 1. As one start to exercise the Vagal tone decreases and there is increase in sympathetic tone causing increase in heart and respiratory rate and increase venous tone. 2.Plasma volume decreases 3.blood clotting-increases 4.fibrinolysis-increases 5.redistribution of blood flow-spalncnic blood flow drops to 20% of normal in few minutes. This is the reason why a warm up is necessary before big exercise.
Every Exercise workout is preceded by warm-up and is followed by cool down. WHY?-WARM UP---increases body temp. -increases blood flow to muscles -increases blood flow to heart -improves contractility of muscles -boosts nerve transmission -prepares CVS for work to be done -COOLING DOWN -Gradually decreases body temperature -realigns working muscles -reduces onset of post exc. Soreness -help rid of waste products -relaxes you WHICH MOVEMENTS- Gentle walking ,light jogging, gentle body movements
EXERCISE BASICALY ARE OF THREE TYPES A- CARDIOVASCULAR EXERCISE-is done to tone up cardiovascular system and to prevent ischaemic heart disease. INTENCITY-60-85% OF MAXIMUM HEART RATE (MAXIMUM HEART RATE IS 220 minusYOUR AGE DONE 3-5 TIMES AWEEK FOR 15-30 MIN 1-AEROBIC DANCE 2-CYCLING 3-DEEP WATER RUNNING 4-RUNNING 5-RACKET SPORTS 6-SWIMMING 7-STEP AEROBICS 8-TEAM SPORTS-FOOTBALL,HOCKEY 9-WALKING B- RESISTANCE EXERCISE RESISTANCE EXC involves exerting a force to enable you to move or apply tension to a weight, and results in enhanced muscular strength or endurance. MUSCULAR ENDURNCE is a measure of number of times a muscle can repeat a contraction while MUSCLE STRENGTH relates to force a muscle can apply to a contraction. As age increases our endurance and strength starts decreasing and if you want to remain fit beyond 50 you have to add few resistance exc to your programme. ENDURANCE TRAINING INVOLVES low resistance repetitive exc while strength training involves high resistance exc. In resistance training you have to reach near fatigue that means you feel you can do only 1-2 more lifts. Your body will have by endurance training-increased number of aerobic enzymes and mitochondria. -increased number of capillaries -increasd efficiency of contractions by strength training your body will have -more contractile proteins -tougher connective tissue -increased muscle contractility
DESIGNING A RESISTANCE PROGRAMME 1-go for symmetry 2-variety of movements 3-change exc 6-8 weeks 4-add extra intensity every 4th workout 5-avoid rushing ESSENTIAL OSTEOPOROSIS PREVENTION EXC 1-LUNGE 2-BENCH PRESS 3-FRONTAL RAISE C-FLEXIBILITY EXERCISE Flexibility,balance and co-ordination forms an essential part of exc programme. Benefits of stretching 1-increase functional range of movement of each joint 2-reduces low back pain and risk of injury 3-decreases severity of potential injury 4-improves your body posture and symmetry 5.delays onset of muscle fatigue 6.reduces or prevents soreness after exc 7.enhances feeling of calm and wellbeing 8.provides opportunity for stillness and spiritual growth Types of stretching 1.STATIC-most commonly used. Muscle or muscle group is stretched for 30 sec in static position. 2.PASSIVE-practiced with some object as towel ,wall or bench 3.BALLISTIC-for atheletes 4.ADVANCED-PNF,Active isolated stretching 5.COMBINED-with Relaxation Meditation WORKOUT -Seated spine rotation x4 rt and lt -Full body strech x2 -lying spine strech x2 rt and lt -Cat curl x4 -Opp arm and leg reach x4 rt and lt -Side bend x8 rt and lt -Wall roll down x6
D-FLEXIBILITY+COORDINATION+BALANCE 1.YOGA-has three parts-Pranayam-Breathing Exercise -Yogasans and Mudras-type of strech exercise -Meditation 2.PILATES 3.T’AI CHI CH’UAN
CONCLUSION A working knowledge of Exercise is must for every Physician so he can prescribe Exercise to his patients with confidence and also explain it as Exercise expert/ physical trainer is not available to all clinicians for help in practice.
REFRENCES 1-PAFFENBARGER,RS and KANNEL,WB:Cardiovascular consequences of physical in activity.Primary Cardiology 1984 2-SHEPS, DS,ET AL :Effect of physical conditioning program upon left ventricular ejection fractions determined serialy by noninvasive technique.Cardiology 64:256,1979. 3-POLLAK, ML:How much exercise is enough?Physical sports medicine 6:4,1978.
INTRODUCTION- Our Nervous system is most developed nervous systems in world with millions of neurons forming billions of connections. It can be divided in 2 parts –voluntary nervous system and Involuntary nervous system. Involuntary nervous system or Autonomic nervous system ,as name suggests , looks after functions of body which are not directly in our control, for example-heart beating, intestines, stomach, formation of juices ,sweating and so on. This autonomic nervous system is run by two opposite systems-sympathetic nervous system, the accelerator and the parasympathetic nervous system , the brakes . By checks and balances of these two opposing forces the body is run all the times .If there is disturbance in this system one can have various problems like-palpitation, tightness of chest, diarrhea or constipation, trembling, sweating, sleep disturbances and so on. Controlling your autonomic nervous systems is aim of yoga. Swami Ram , the great YOGI said that “when body is mine why I should not have total control of it”. That is the key massage of yoga.
IMPORTANCE OF BREATHING- All functions of body are either controlled by voluntary nervous system or involuntary nervous system but breathing is a function controlled by both systems, that is why the control of breath is must for controlling your autonomic nervous system and this is door to yoga. Yogi starts from here.
DIVISIONS OF YOGA 1-PRANAYAM 2-MEDITATION 3-YOGASANS AND MUDRAS PRANAYAM Pranayam or breath control. There are various ways described in yoga to control breath. Some important techniques are- 1-LOMA-VILOMA(Alternate Breathing) In this one inhale from one nostril and exhale from other slowely without holding the breath and then repeat the process with inhaling from other nostril and exhaling from first one. 2-NADI SHUDHI(Annuloma-viloma) This is similar to Loma Viloma except that in this after inhaling one closes both nostrils for some time retaing the breath and then exhaling from other nostril . 3-KAPALBHATI To exhale forcefully so as to clear the airways and nasal passage. 4-OHM(OR AUM) Inhale deeply and then recite AUM for few seconds and keep reciting m.m…m.till you can withhold your breath .
5 THREE STEP RHYTMIC BREATHING(3 SRB) Because of anxiety and other factors we loose rhythm in breathing and it becomes jerky and irregular.Here one is taught to take regular breathing.one should breathe 12 times a minute-cycle of 5 secons for each breath. -3 seconds for inhalation and 2 seconds for exhalation. One starts by counting 1,2,3 when inhaling and 1,2 when exhaling. One should use chest as well as diaphragm for breathing filling all lobes of lung.When breathing is rhythmic and regular it send good message to our brain relaxing us and our thought process also slows down and it also down regulate our autonomic nervous system . 6-REFINING BREATHING EXERCISES A)Breathing from upper lobe of lungs- B) Breathing from lower lobes of lungs-Belly breathing C)Breathing for backbone and pelvic girdle D)Staccato breathing-Exhaling forcefully with a hissing sound E) Square Breathing-Inhale for a count of three,retain breath for count of three And exhale for count of three. F)Bundh in throat-swalloing 5 times with closed throat with deep inspiration. G)Golden nugget- Holding breath with perineal contraction. MEDITATION Powerful tool for reducing stress and help in healing. Also help in self analysis. Works all the time and in every person. There is state of inaction physically and mentally without falling asleep. If you fall asleep the benefits are less. There are various methods of meditations and all are useful. One should find a method which suits one self and practice it . Few are- 1-Concentrate on breath-Focus on breath coming out of nostril 2-Concentrate on primordial sound-like OHM or Gayatri mantra or any other reciting again and again 3-Concentrate on source of light,or part of your body,or a picture 4-Create a picture or scene in your mind and focus on that
Basicaly one is trying to eliminate all routine and disturbing thoughts from one mind and focus on peaceful thought which calms the mind ,sending relax signals to mind and hypothalamus ,thus relaxing mind , Autonomic nervous system and endocrinal system. YOGASANS AND MUDRAS YOGASANS are yogic postures, a type of strech exercises to keep various parts of body fit. Some asans helpful in heart patients are- 1-Vrukshasana-strech lika a tree 2-Suryanamaskar-Sun salute 3-Swastikasana 4-Padmasna 5-Navali Vajrasna 6-Padmudra Vajasna 7-Bhujmudra Vajrasna 8-Uttan Padasna-one leg and both legs 9- Shavasna 10-Pavan Muktasana with one leg and with both legs 11-Cycle asana 12-Gomukhasana 13-Utkatasana
MUDRAS-Helps in meditation 1Yogmudra 2-Apanvayumudra
SUMMARY Yoga is good for control of Autonomic nervous system and calming the agitated mind but it is not panacea of all ills and diseases as fake teachers and preachers will like us to believe. It is best to practice a relaxed life style with a philosophical outlook as to take all things in stride and not to let your mind and ANS to be agitated ,then you wont need any method to calm it. One may call it yogic way of living.
