Obesity Do's and Don'ts

Do's

1) Use bland diet and warm water for drinking
2) Practise diet control
3) Eat wheat,barley and maize and among vegetables. Consumption of bitter gourd, long gourd and drumstick is recomented.
4) Practise brisk morning walk at least for 30 minutes.
5) Practice stress management by meditation and yoga.

Don'ts

1) Avoid excess intake of rice and potatoes, which contains lots of carbohydrates.
2) Avoid sweets and diary products
3) Avoid fried oily and nonvegetarian food
4) Avoid sedentary habits, execessive sleep.

Some usefull yoga for pregnancy

Pregnancy is one of the most beautiful aspects of womanhood. The
experience
of a natural birth is a peak experience in her life, but due to the
modern
lifestyles nowadays, the experience of childbirth causes physical
tiredness, mental disturbances and confusions and so on…..in a women.

Yoga teaches precisely how to focus mind and heart on the true
purpose
rather than getting disappointed, anxiety, stressed etc…..Yoga works
great
for pregnancy, when followed properly, It works wonders on the health
and
capability to have a smooth pregnancy.

It is highly useful, particularly in winter. It improves appetite,
purifies
blood and respiratory system, imparts glow to the whole body and
sharpens
memory. It dispels mental and physical fatigue.


following the yoga asana.

First Three months

1. Ardha Titali Asan (Half Butterfly) | 2. Poorna Titali Asan (Full
Butterfly) | 3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch
Pose) |
4. Chakki Chalan Asan (Churning the Mill Pose) | 5. Kashta Takshan Asan

(Chopping Wood Pose) | 6. Marjari Asan (Cat Stretch Pose) | 7. Kati
Chakrasan (Waist Rotating Pose) | 8. Tadasan (Palm Tree Pose) | 9.
Utthanasan (Squat and Rise Pose) |10. Kandharasan (Shoulder Pose)

3 month to 6 month

1. Matsya Kridasan (Flapping Fish Pose) | 2. Vajrasan (Thunderbolt
Pose) |
3. Bhadrasan (Gracious Pose) | 4. Marjari Asan (Cat Stretch Pose) | 5.
Hasta Utthanasan (Hand Raising Pose) | 6. Tadasan (Palm Tree Pose) | 7.

Kati Chakrasan (Waist Rotating Pose) | 8. Utthanasan (Squat and Rise
Pose)
| 9. Meru Akarshanasan (Spinal Bending pose)

last 3 month

1. Ardha Titali Asan (Half Butterfly) | 2. Poorna Titali Asan (Full
Butterfly) | 3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch
Pose) |
4. Ankle Crank

Yoga Therapy for back pain in Bangalore (India)

YOGA THERAPY FOR BACK PAIN
By SVASTHYA HEALTH CARE AND RESEARCH

Though a number of factors can predispose one to a chronic back problem; work related stressors, occupation requiring physical demands, sedentary lifestyle and trauma are the commonest causes. Prevalence of chronic low back pain is seen in varied occupations which requires standing/ sitting for long hours or repetitive tasks such as in truck drivers, computer professionals, dentists, nurses etc (Yu, Roht, Wise et al 1984). Apart from the occupational risks involved, work related stress poses an additional burden in these populations. A majority of the causes for back pain are mechanical caused due to bad postures, occupation and sedentary life style. Investigators speculate that physical and psychological stress may also lead to frequent and intense or low-level but sustained muscular contractions (Sjegaard, Lundberg, & Kudefors, 2000). This muscle activity can in turn increase pain through ischemia and hypoxia (Decreased O2 perfusion to that area) (Fields, 1987) and through changes in sensitivity (Mense, 1993) thereby causing pain or already aggravating the existing pain.

Exercise is one of the few proven treatments for chronic low back pain (Bogduk , 2004); however, its effects are often small, and no form has been shown to be clearly better than another (van Tulder, Malmivaara , Esmail et al 2000; Liddle , Baxter, Gracey 2004; . Hayden , van Tulder , Malmivaara et al 2005; Hayden , van Tulder , Tomlins et al). Yoga, which often couples physical exercise with breathing, is a popular alternative form of “mind-body” therapy. An estimated 14 million Americans practiced yoga in 2002, including more than 1 million who used it as a treatment for back pain (Wolsko, Eisenberg , Davis et al 2003; Saper , Eisenberg , Davis et al 2004). Though statistics for Indian population are not available, a significant majority of them are aware and have practiced some form of yoga in their life time.

Several research studies have shown yoga practices to reduce functional disability, medication use, bothersome symptoms and pain levels (Galantino, Bzdewka, Eissler-Russo 2004; Baldwin 1999; Williams, Petronis, Smith et al 2005; Sherman, Cherkin, Erro, et al 2005). Yoga may benefit patients with back pain simply because it involves exercise or because of its effects on mental focus. From a physical perspective, popular lore posits that yoga increases flexibility and strength, tones muscles, and releases muscle tension (Spilner 1999 Globus 2000), and several studies of patients with low back pain have found that yoga increased hip flexion (Williams , Steinberg , Petronis 2003) and spinal and hamstring flexibility (Galantino , Bzdewka, Eissler-Russo 2004; Baldwin 1999). However, the mental focus induced by yoga could also help people to increase their awareness of how they had been moving and positioning their body in maladaptive ways, to relax tense muscles, and to relieve mental stress, as was anecdotally reported by our yoga participants. Awareness and relaxation are two important components of yoga practices and performing asanas slowly with awareness and relaxation will help increase internal awareness, help recognize inherent tensions, reduce reactivity to stressful situations and ensures much needed mental rest that could increase pain threshold and reduce debility from pain.

OBJECTIVES OF THE PROGRAM

1. To train and educate participants in self management of their musculoskeletal problems.
2. To identify factors and stressors that exacerbate or cause pain and educate them about corrective measures.
3. To help participants identify stressful situations and behaviour and help them cope effectively.


HOW DO WE GO ABOUT THE PROGRAM

Individuals who wish to participate in this program will be assessed for the causes of Low back pain. Those without serious cause will be selected to participate based on the clinical interview and examination. Those with serious causes will be asked to investigate and referred.

ADVANTAGES OVER CONVENTIONAL APPROACHES

Conventional management of Back / Neck pain is more often restricted to use of analgesics and anti-inflammatory medications. Rehabilitation using Physical therapy is also more often a passive approach with more emphasis on deep tissue heat, massage or simple mobilization exercises. However the emphasis on stress, stressors, postural correction and relaxation to cope with these problems are minimal resulting in episodic recurrence of the above problems.
Our yoga program is designed to help people self manage pain better using principles of Relaxation, Mobilization and Strengthening of the joints on a long term. The education component will help identify wrong postures, stressors in work place and learn how to manage them. Simple exercises are also thought to help stretch tensed muscles during work to prevent pain, stiffness and discomfort. The awareness and relaxation components in yoga will help increase internal awareness, help recognize inherent tensions, reduce reactivity to stressful situations and help them cope with the daily stress. This would offer better results than the conventional approaches demonstrated in the above research studies. “THIS IS A PROGRAM DESIGNED FOLLOWING YEARS OF RESEARCH INTO MANAGEMENT OF BACK PAIN”.

WHO SHOULD ATTEND

1. Those with signs and symptoms of back pain or strain.
2. Back pain that is not relieved by analgesics.
3. Those who are pregnant or obese with back strain.
4. Back pain affecting your work or movement.

DURATION: 1 hour daily 10 sessions spread over two weeks.

COST: Rs 1,500 Per participant, Inclusive of study materials (back pain book + informative brochures)



Resource persons:

Dr Raghavendra Rao. M, BNYS, PhD,
Senior Scientist Clinical Research, Head CAM program, HCG Bangalore Institute of Oncology
Dr Vadiraj HS, BNYS, (PhD)
Scientist, Swami Vivekananda Yoga Anusandhana Samsthana, Bangalore
Dr Vivek Udupa BNYS, MD
Director, SVASTHYA

Contact Information: svasthya@gmail.com,
Ph- 9916488864, 9844037797

Different types of Yoga

- Pranayama - Uttana Padasana - Katichakrasana - Salambha Sarvangasana - Dhanurasana - Halasana - Naukasana - Ardha Pavana Muktasana - Purna Pavana Muktasana - Bhujangasana - Katichalana - Mandukasana - Marjari Asana - Paschimottanasana - Salabhasana 123 - Urdhwamukha Swanasana - Uttanasana - Vajrasana - Savasana

How prevent heart atttack - A chat with Dr Devi shetty (Heart Specialist, Narayana Hrudayalaya ,Bangalore )

A chat with Dr.Devi Shetty , Narayana Hrudayalaya ( Heart Specialist) Bangalore was arranged. The transcript of the chat is given below. Useful for everyone.
Qn: What are the thumb rules for a layman to take care of his heart ?

Ans:1. Diet - Less of carbohydrate, more of protein, less oil 2. Exercise - Half an hour's walk, at least five days a week; avoid lifts and avoid sitting for a longtime 3. Quit smoking4. Control weight 5. Control blood pressure and sugar

Qn: Is eating non-veg food (fish) good for the heart?
Ans: No

Qn: It's still a grave shock to hear that some apparently healthy person gets a cardiac arrest. How do we understand it in perspective?
Ans: This is called silent attack; that is why we recommend everyone past the age of 30 to undergo routine health checkups.

Qn: Are heart diseases hereditary?
Ans: Yes

Qn: What are the ways in which the heart is stressed? What practices do you suggest to de-stress?
Ans: Change your attitude towards life. Do not look for perfection in everything in life.

Qn: Is walking better than jogging or is more intensive exercise required to keep a healthy heart?
Ans: Walking is better than jogging since jogging leads to early fatigue and injury to joints .

Qn: You have done so much for the poor and needy. What has inspired you to do so?
Ans: Mother Theresa , who was my patient.

Qn: Can people with low blood pressure suffer heart diseases?
Ans: Extremely rare

Qn: Does cholesterol accumulates right from an early age (I'm currently only 22) or do you have to worry about it only after you are above 30 years of age?
Ans: Cholesterol accumulates from childhood.

Qn: How do irregular eating habits affect the heart ?
Ans: You tend to eat junk food when the habits are irregular and your body's enzyme release for digestion gets confused.

Qn: How can I control cholesterol content without using medicines?
Ans: Control diet, walk and eat walnut.

Qn: Can yoga prevent heart ailments?
Ans: Yoga helps.

Qn: Which is the best and worst food for the heart?
Ans: Fruits and vegetables are the best and the worst is oil.

Qn: Which oil is better - groundnut, sunflower, olive?
Ans: All oils are bad .

Qn: What is the routine checkup one should go through? Is there any specific test?
Ans: Routine blood test to ensure sugar, cholesterol is ok. Check BP, Treadmill test after an echo.

Qn: What are the first aid steps to be taken on a heart attack?
Ans: Help the person into a sleeping position , place an aspirin tablet under the tongue with a sorbitrate tablet if available, and rush him to a coronary care unit since the maximum casualty takes place within the first hour.

Qn: How do you differentiate between pain caused by a heart attack and that caused due to gastric trouble?
Ans: Extremely difficult without ECG.

Qn: What is the main cause of a steep increase in heart problems amongst youngsters? I see people of about 30-40 yrs of age having heart attacks and serious heart problems.
Ans: Increased awareness has increased incidents. Also, edentary lifestyles, smoking, junk food, lack of exercise in a country where people are genetically three times more vulnerable for heart attacks than Europeans and Americans.

Qn: Is it possible for a person to have BP outside the normal range of 120/80 and yet be perfectly healthy?
Ans: Yes.

Qn: Marriages within close relatives can lead to heart problems for the child. Is it true?
Ans : Yes, co-sanguinity leads to congenital abnormalities and you may not have a software engineer as a child

Qn: Many of us have an irregular daily routine and many a times we have to stay late nights in office. Does this affect our heart ? What precautions would you recommend?
Ans : When you are young, nature protects you against all these irregularities. However, as you grow older, respect the biological clock.

Qn: Will taking anti-hypertensive drugs cause some other complications (short / long term)?
Ans : Yes, most drugs have some side effects. However, modern anti-hypertensive drugs are extremely safe.

Qn: Will consuming more coffee/tea lead to heart attacks?
Ans : No.

Qn: Are asthma patients more prone to heart disease?
Ans : No.

Qn: How would you define junk food?
Ans : Fried food like Kentucky , McDonalds , samosas, and even masala dosas.

Qn: You mentioned that Indians are three times more vulnerable. What is the reason for this, as Europeans and Americans also eat a lot of junk food?
Ans: Every race is vulnerable to some disease and unfortunately, Indians are vulnerable for the most expensive disease.

Qn: Does consuming bananas help reduce hypertension?
Ans : No.

Qn: Can a person help himself during a heart attack (Because we see a lot of forwarded emails on this)?
Ans : Yes. Lie down comfortably and put an aspirin tablet of any description under the tongue and ask someone to take you to the nearest coronary care unit without any delay and do not wait for the ambulance since most of the time, the ambulance does not turn up.

Qn: Do, in any way, low white blood cells and low hemoglobin count lead to heart problems?
Ans : No. But it is ideal to have normal hemoglobin level to increase your exercise capacity.

Qn: Sometimes, due to the hectic schedule we are not able to exercise. So, does walking while doing daily chores at home or climbing the stairs in the house, work as a substitute for exercise? Ans : Certainly. Avoid sitting continuously for more than half an hour and even the act of getting out of the chair and going to another chair and sitting helps a lot.

Qn: Is there a relation between heart problems and blood sugar?
Ans: Yes. A strong relationship since diabetics are more vulnerable to heart attacks than non-diabetics.

Qn: What are the things one needs to take care of after a heart operation?
Ans : Diet, exercise, drugs on time , Control cholesterol, BP, weight.

Qn: Are people working on night shifts more vulnerable to heart disease when compared to day shift workers?
Ans : No.

Qn: What are the modern anti-hypertensive drugs?
Ans : There are hundreds of drugs and your doctor will chose the right combination for your problem, but my suggestion is to avoid the drugs and go for natural ways of controlling blood pressure by walk, diet to reduce weight and changing attitudes towards lifestyles.

Qn: Does dispirin or similar headache pills increase the risk of heart attacks?
Ans : No.

Qn: Why is the rate of heart attacks more in men than in women?
Ans : Nature protects women till the age of 45.

Qn: How can one keep the heart in a good condition?
Ans : Eat a healthy diet, avoid junk food, exercise everyday, do not smoke and, go for health checkup s if you are past the age of 30 ( once in six months recommended) ...

Panel discussion on ‘Alternative Medicine’ on Sunday, 8th July BANGALORE,INDIA

BMC ALUMNI ASSOCIATION& BMC DEVELOPMENT TRUST
Are pleased to announce
a panel discussion on
‘Alternative Medicine’
as part of a series of Panel discussions on
Consumerism and Health Care
The Panelists:
R Vathsala Moderator
B N Sathyanarayana Rao Allopathy
Jyothi Nayar Ayurvedic
Y V Ashwathnarayana Consumer activist
R Nagarathna Yoga
B S Manjunath Homeopathy
Darshan Shankar Scientist / Statistician
Date: Sunday, 8th July 2007
Time: 10 am to 12 noon
Place: Basavarajendra Seminar Hall
Bangalore Medical College, Fort. B’Lore
INDIA
All are Welcome Admission Free