भोजन और हमारा स्वास्थ्य

भोजन और हमारा स्वास्थ्य

हमें सांसारिक सुखों का आनन्द लेने के लिए स्वस्थ रहना अत्यंत आवश्यक है | कहते हैं स्वास्थ्य ही धन है | स्वास्थ्य अच्छा है तो संसार की सभी वस्तुयें हमारे लिए हैं यदि स्वास्थ्य अच्छा  नहीं तो सब बेकार है | अत: हमारा प्रथम प्रयास यह रहना चाहिए की हम उतम स्वास्थ्य के स्वामी बने | स्वास्थ्य को उतम बनाने के लिए हमे कई बातों को ध्यान में रखना होगा सर्व प्रथम हमें हमारे भोजन का अच्छे से ध्यान रखना होगा अर्थात हमें क्या खाना चाहिए, कब खाना चाहिए, व् क्यों खाना चाहिए | भोजन की कितनी मात्रा लाभकारी है व किस प्रकार का खाना सही है अर्थात किस प्रकार का भोजन अस्वास्थ्यकर है |

प्रत्येक व्यक्ति की भोजन सम्बन्धी आवश्यकताऐ अलग अलग हैं |  सभी को एक जैसा भोजन हितकर नहीं हो सकता | हमें अपने भोजन का निर्धारण आयु, मौसम कार्यदशा, कार्य के घंटे विश्राम व भूख की स्थिति अनुसार करना चाहिए |

 हमें प्राय: दिन में तीन समय ही भोजन करना चाहिए |  सुबह नाश्ते में मात्र ताजे फलों का रस या फल व दुध का सेवन करना चाहिए दोपहर का भोजन हमें दस बजे कर लेना चाहिए | भोजन में चोकरदार आटे की रोटी दाल सब्जी लेनी चाहिए, साथ में सलाद की उपयुक्त मात्रा भी भोजन में शामिल होनी चाहिए | हमारे भोजन में पर्याप्त मात्रा में  प्रोटीन, विटामिन, वसा, स्टार्च व कार्बोहाइड्रेट और फाइबर इत्यादि शामिल होना चाहिए | दिन में हमें कई बार पानी का सेवन करना चाहिए | भोजन से  एक घंटा पहले तक व भोजन के १-२ घंटे बाद तक बिना प्यास के पानी नहीं पीना चाहिए |

हमारा श्याम का भोजन सोने से कम से कम २ घंटे पहले समाप्त हो जाना चाहिए श्याम के भोजन में उबली सब्जी पतेदार या घिया तौरी जैसी ताज़ी सब्जियां या फिर खिचड़ी इत्यादि होनी चाहिए | सायं का भोजन सुपाच्य होना चाहिए तथा भोजन करने के बाद हमे एक घंटा तेज कदमों से सैर करनी चाहिए, जिससे रात को हमारे पेट में गैस इत्यादि की समस्या उत्पन नहीं होगी और भरपूर निंद्रा आ सकेगी जिससे हमे सुबह उठने पर ताजगी महसूस होगी | आयु अनुसार प्रतिदिन ६ से ८ घंटे नींद लेना स्वास्थ्यकर हैं हमें भोजन में क्या क्या शामिल करना चाहिए और क्या नहीं इसका विवरण हम अगले लेख में पढ़ेंगे|

     

Exercise For Health

Exercise for Health

Summary

Everyone likes like their lives in new style by looking healthy, smart and courageous. Demand of such type people increased because they are competent to do all deeds in each and every field of complex activities. Demand for slim and active youths has increased for marriage also. No conscious person wants to get married to unhealthy, clumsy, ugly and fatty one. Physical activeness and fitness has become today`s first choice.

Human health depends on many factors like age, food, lifestyle and occupation etc. Daily routine plays an important role in arranging all these things. To keep fit and healthy, long lasting youth and life, physical exercise in daily routine has an important place.  Out of our busy routine schedule keeping some time for exercise is just like insurance of your health and long life. Carelessness towards health make us prey to different ailments in our life, additionally leads to waste of money, time and peace of mind, and/or become burden on the society. In case of life insurance policy the invested money with bonus is paid back to its nominee or successor. On the other hand by doing physical exercise in routine, we get our invested capital as health, and fine body alongwith long life as bonus.

For long lasting puberty and long life, regular exercise is vital and compulsory.  During squeezing of muscles all dead cells and toxins are thrown out of the blood, and when we expand our muscles, blood brings in new materials for the body building. A wrong concept is prevailing in the society that only fatty people need physical exercise, weak, unhealthy and ailing persons do not require exercise. Now exercises are used for curing various diseases. 50 years ago, in developed country like America, doctors used to advise rest in chronic diseases as heart disease, joint pain, nervous weakness etc.  Physical exercise was recommended only for prevention of diseases. Now-a-days, doctors are advising exercise to aged ladies having osteoporosis.  It has been proved beneficial in many diseases like; diabetes, high blood pressure, joint pain, depression, tension, obesity, Parkinson etc. According to learned health consultants, no other therapy is as good as physical exercise. Physical exercise reduces the symptoms of disease if not cures fully. As per Charak physical exercise is that intention  which increase  stability and strength of body.

Effects of Physical Exercise:

These are classified in the following categories:

·                  Effects on Skeletal system

·                  Effects on Respiratory system

·                  Effects on Blood circulatory system

·                  Effects on  Digestive system

·                  Effects on Excretory system

1.               Effects on skeletal system:

Physical exercise strengthens bones and joints by building surrounding muscles, and increasing blood circulation.  The bones are held together with ligaments.  Without ligaments the joints would be very unstable. When exposed to regular exercise ligaments become stronger.

Exercise helps in production of bone marrow properly in the long bones.Exercise prevents deposition of calcium in the body. Exercise stops the breakdown and eventual loss of articular cartilage, which prevents osteoporosis.

2.             Effects on Respiratory system:

During the exercise the body needs supply of oxygen to release energy in the muscles. Respiration increases to provide that oxygen and remove carbon dioxide.

This is done by;

·                   Increasing breathing rate by about three times the normal rate.

·                   Increasing amount of air taken in and out with each breathe by five times the normal rate.

·                   Increasing blood supply to and through the lungs.

·                   Increasing oxygen uptake.

·                   Increasing the size of chest.

·                   Squeezing and expansion of lungs remains proper.

·                   Extra mucus flows out of the body.

·                   Keeps control over body temperature.

·                   Exercise cures Asthma, chills etc. easily and earlier.

3.              Effects on Blood Circulatory system:

Physical exercise has profound effects on the circulatory system of our body.  These can be listed as under:

·                   Regular exercise keeps sugar level in control and prevents diabetes.

·                   It reduces risk of increase in blood pressure and heart attacks, because cholesterol level in blood remains under control as a result of regular exercise.

·                   Inactive capillaries in an athlete open up especially in the lungs that contribute to the efficiency of his movements in exercise.

·                   Regular exercise leads to increase in the number of red bloodcells resulting  in lesser load during exercise, also improves the color of skin.

4.               Effects on Digestive system:

·                   Exercise and digestion are mutually exclusive. When you exercise, your body is not using its energy for digestion. Instead it slows any digestion currently taking place, so it can divert as much blood as it can to feed your muscles and your lungs.

·                   Exercise can relieve constipation and promote healthy digestion when you are at rest.

·                   Over time, regular exercise can strengthen your digestive tract and appetite.

·                   If you are fit the amount of blood diverted from your digestive system decreases because the need is less urgent.Your muscles are more efficient when you are in shape.

·                   Exercise massage the intestines.

·                   Liver secretes proper amount of bile to digest the food.

5.              Effects on Excretory system:

The breakdown of proteins and nucleic acids release nitrogen containing wastes.  The body must eliminate these compounds before they build up. Filtering wastes from the blood stream is the job of excretory system. Your body regulates excretion in response to changes in its environment. When you exercise, you may begin to sweat as your body tries to regulate its temperature. Sweating removes water and salts from your body together with a small amount of urea. Exercise increase the peristalsis movement as a result waste materials (faeces) passes down from the alimentary canal.

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Our starchy foods

Our Daily Starchy Foods

Starchy foods are main source of carbohydrate as nutritional value and play an important role in a healthy diet.  They comprise starch, sugars and  fibers.

Why do we need starchy foods?

Starchy foods are a good source of energy in our diet.  Starchy foods additionally contain calcium, iron, B vitamins and fibers.  This is very good to have 10 to 20% starch from raw or uncooked foods.  We should try to take most of the starchy food from raw vegetables, fruits, salads instead of cooked cereals food.  Starchy foods such as apples,  carrots, potatoes,  oats and pulses may help reduce cholesterol in the blood. This type of foods has fiber which helps in digestion also.Starchy food are acidic in nature therefore one should take low quantity of starchy foods.One should not have more than 20% of acidic foods in their diet. 

Main sources of starch:

Grains, beans, legumes and vegetables are the main sources of starch.  We often get starchy food in form of bread, pasta, rice, couscous, potatoes, oats, rye, barley and porridge.  Ideally starchy foods should be one fourth of the food we eat.  Fruits and vegetables are not given their rightful place in human dietary as intended by the nature as purifiers of body.  Now-a-days processed starchy, sugary, protein and fatty foods are eaten in quantities much more than needs of body, resulting in ill-health and diseases.

Tips to eat starchy foods:

      Wholegrain cereals or mixed with our favorite healthy breakfast cereals should be included in our daily diet.

      Plain porridge with fruits is perfect breakfast in winter.

      Whole oats with fruits and low-fat, lower sugar yoghurt make a great summer breakfast.

      Try baked potatoes with skin for lunch for more fibers. 

      Rice and pasta with vegetables should be taken in dinner.

      Try different breads, such as seeded whole meal and grainary.

      Opt for whole grain varieties so that amount of fiber may be increased.  Try brown-rice it makes a very tasty rice salad.

Sensible diet:

If health is to be regained benefit should be derived from the food.  Man must again learn, what to eat?when to eat and how much of each food to eat? in accordance with the needs and requirements of his body.We must eat simple, unspoiled pure foods, not the commercialized products. Fresh fruits and green vegetables are essential in much large quantities than at present in use, if health is to be maintained.  Only very definite and limited quantities of starchy, sugary, protein and fatty foods are required daily by the system for its work.  

Some of the best among starchy foods:

1.    Dry fruits; raisin, dates, pistachio nut, pine nut, almonds.

2.   Most of the fruits; mango, guava, banana, apple, tomato, orange, plum, cucumber, melon and water melon.

3.   Vegetables leaves eaten raw or cooked on fire: gram’s green leaves, mustard green leaves, amaranthus, bathua (chenopodium album) etc.

4.   Sweet potato, potatoes, brinjal, jack fruit, yam etc. roasted  and eaten.

5.   Salads that are eaten raw: radish, turnip, tomato, carrot, beetroot, salad leaves and onion.

6.   Green wheat, green gram, green peas, green barley, green maize seed can be roasted and eaten.

7.   Gram, wheat, raw ground nut and mung can be eaten as germinated seeds.

Sleep For Health

                       SLEEP FOR HEALTH 

A man needs good and enough sleep for a pretty health. Sleep is as essential to live as food to a person.  Sleep is necessary for mind as well as for body. Lack of sleep can spoil our health.  Necessity of sleep varies from person to person even in the same circumstances.  More sleep is required to a person who does the physical work in comparison to one who does mental work. They should sleep for eight hours daily.

Natural Time of Sleep:

·       We should sleep at least for six hours daily. As per nature`s discipline a person should go to sleep between nine to ten o`clock in the night, because sleep before mid-night is better and fit for health in comparison of after mid-night sleep.  There should be a gap of at least 3 hours between dinner and sleep time.  Good sleep is not possible if our stomach is full of food at the time of sleep, and no freshness after awakening in the morning.  Our diet should be almost digested before we go to bed.

Form of Bed – Hard or Soft:

Our sleeping bed should be hard in form of a flat wooden board or on the floor. The bedding should not be in the form of foam or cotton Soft mattress.  The sleep cannot be good and healthy on this type of soft mattresses.

Ideal Bedroom:

Our bedrooms should be airy and all the doors and windows opened at sleeping time, so that oxygenated air may enter in the room. Sleep in the closed room will not be very good and not of much benefit.

Sleeplessness as a disease:

Sleeplessness or insomnia is one of the most painful diseases of this civilized world. Today`s modern man has to take the help of pills to sleep.  The consumption of pills is not good for health.  Nature cures the damaged cells of our body and make them fresh for the next day`s activities, during the time of sleep. So, a healthy person has no problem of insomnia. There are two main causes of insomnia –

 (1) Physiological and

 (2) Mental

In physiological causes includes pain- due to injury, headache, constipation or other disease.  Causes of low level of sleep in this civilized society are unbalanced diet and over-eating.  Mental causes include some problem or tension. We should find the solution to the problem as soon as possible and should not avo id for a long time.

Tactics of Sleep:

 Physical tiredness is very helpful in bringing a good sleep. Persons who do mental work sitting in the chairs should walk fast for an hour in the morning and in evening after dinner. Walking should be as per capacity and should be increased slowly.  We have to revise our eating habits and should take balanced diet containing protein including nuts, beans, peas, lentils, carbohydrates through; honey, cane brown sugar, beet, dried fruits, cereals; wheat, maize, rye, oats, barley, rice, etc.Vitamins and mineral salts through; fresh fruits, vegetables and salads etc.   Balanced diet comprised protein, carbohydrates and mineral salts must be in the ratio of 1:1:3.  This type of food does not produce toxic substances and mucus in the digesting system and purify the blood.    Eating more food than body requirement should be avoided.  It is very useful for body and mind to be peaceful and satisfied and generate deep sleep.

                       NATURAL FOOD FOR HEALTH

Natural foods are themselves capable of providing good health.  We can gain complete health with the help of our diet, if necessary intermittent fasting can be applied in addition of food improvement. This is the only natural way to attain a good and complete health.

 Characteristics of Natural Food:

Our foods contain 99.99% rationale of health and disease. Today’s assumption regarding food is that it should be enriched with nutritional contents.  But it should be easily digestible and absorption able.  The alimentary canal should be able to digest assimilate and eliminate the waste residue of food from the body.  Our food should be of purification capabilities . The health of men and animals depend on the diet they take, no one can object this fact.  Naturally, every animal quits eating in case of disease.  Nature enlightens the fact through animal wisdom that health and disease depend on the eating and fasting and also on the quality of food.  Thus, if the food is helpful to the health it will also purify the blood and body.  On the basis of above discussion food can be divided into two categories – one for health and the other for disease. The first type is non-mucus forming and second mucus forming.

 Spoiled Foods:

Today, we eat chemically refined food and such food simply not fresh pure and whole.  The processed foods are refined with chemical additives. There should be nothing refined in food and no refined sugars, grains, flours etc.  No man made chemical should be used in fresh food. We should take natural honey as sweetener in our food. Dried fruits and sweet pure fruits and vegetables, which have no additives, should be in our food.

 Real Foods:

Raw vegetables` juice cures constipation and washes the intestines to make them mucus free. Fruits and green leaves vegetables are the model food for human.  Raw vegetables are included in the non-mucus forming foods, which purify our body.  In case of severe chronic disease we should consume fruits boiled in less water on low heat. This type of food will detoxify the mucus and poisons slowly from our body.

Fasting : Way to Cleanse the Body

Fasting: Way TO Cleanse the Body

Naturopaths say that wrong feeding is the physical basis of diseases.

Wrong and too much eating affects our digesting system and generates pus and mucus resulting in diseases. Foods free of mucus forming is the

key to human health. The concrete method of get rid of diseases is to adopt fasting.  Because fasting is nature`s omnipotent method of cleansing the body.

Alkaline foods which were also mucus less formed the natural diet of human-Prof. Arnold Ehret claimed.  Mucus less diet consisting of various kind of raw and cooked fruits, starch less vegetables and edible green leaves re-alkalize the body and build new blood.

Appropriate way of Fasting

It should be a combination of short and long term rational fasts, non mucus forming foods changed progressively and Enema (Colonic Irrigation). Colonic irrigation which is called colonic hydrotherapy is a method of cleansing  the intestine using warm water mixed with lemon juice injected slowly into the rectum.

In the beginning one should take a fast of three days consuming only a glass of lemon water thrice a day and two times colonic irrigation.

One should not break the fast, at once, after 3 days,  he should take three times fruits juice and water for another 3 days and colonic irrigation continuously.  After 6 days, one should take two times fruits juice and one time fruits such as oranges, apple, pineapple, grapes, mosambi, malta etc. for another three days,  because, this type of fruits and juice cleanse the blood and alkalize the body. 

Caution:   Do not forget to colonic irrigation two times daily during this transitional phase.

  After three days it should be extended for another three days as one time fruit juice and two times fruits.

 In the second stage of this course one should eat fruits for another six to ten days and taking colonic irrigation regularly

In the final phase of fast one should not come on normal food in a straight way but it should contain two times fruits and whole-wheat flour bread once a day with boiled vegetables. Or one may also take a bread stuffed with green vegetables.

This type of detoxification process should be taken after every six months, especially in the months of March-April and October-November when the season change take place.

ALKALINE –FORMING FOODS:

Almonds Apricots, Asparagus, Beetroot, Broccoli, Brussels, Sprouts, Butter, Buttermilk , Lemons, Lettuce, Olive oil, Olives, Onions, Oranges, Cabbage,  Carrots, Cherries, Cucumber, Peaches, Pears, Pineapple, Potatoes, Raisins, Oats, Figs, Grapes, Green peas, Honey, Kale, Savoy, Tomatoes, Turnips and  watermelons etc.

Fruits for Health, Vigour and Vitality

Fruits for Health, Vigour and Vitality

SUMMARY

1.     Fresh fruits meal is natural food of man which keeps     him   healthy and energetic.

2.     Necessary Vitamins, mineral salts and glucose which are very essential elements of human food are found in ample in fruits meal.

3.     Fresh fruits contain mineral water eliminates germs from body and dilute blood.

4.     We can get rid of diseases and become just like stars having glowing face, soft skin and agile body.

   Fruits are the natural food of human.  You can gain health, beauty, vigour, vitality, energy and enthusiasm from fruits meals. Fresh milk of cow also adds a more. Your body will be clean, soft, bright and glowing. The brightness of your eyes will be boozing.  This results in glow on your face. In nutshell, you will be look like a bollywood star. This magic can be attained in a year by replacing the ordinary food by fruits meals. Fruits can bring a complete change in your health because fruits are the nature gifted food of man.

                 In reality fruits are the natural food of man. Fruits meet all the parameters of food. Fruits ripped on trees and plants should be taken as food. This type food gives man immense joy and mental satisfaction.  This natural food provides physical, mental and spiritual powers to man.

                 We will discuss here the contents of food which are present in fruits. Fruits have mineral salts, these are necessary

for purification of our body. Mineral salts neutralize and eliminate acidic waste materials from our body. Thus fruits escape us from many diseases. Fruits preserve the life saving elements. According to scientists man has no need of cooked food. Many substances of food destroyed in cooking process.  

We must eat fresh fruits and green vegetables essentially if we want to maintain our health in good condition.

                Arnold Ehret`s precept on fruits meals, “In earlier times, man used to feed on fruits only. There is no denying in this fact and according to anatomy, it can be proved even today that the human body is able to nourish itself with fruits. In my opinion fruits meals not only kept him absolutely fit, good looking and strong but also kept him away from any kind of disease, affliction etc. What can`t we gain from fruits that is vital for human nourishment?  If one is nourished with fruits right from one`s childhood, then there is no denying in the fact that he neither will ever fall ill nor he will witness an early onset of senility. If man switches to his natural food then he can rid himself of any kind of disorder or malady.”

          Nutrients in fruits:   Fruits contain pure water, glucose, carbohydrates and mineral salts mainly and in addition Vitamins, Acids, Alkalis, Protein and fiber.  That is why fruits keep fragrance and taste. The water of fruits destroys germs and provide health and agile. With the help of fruits` water body cells are capable in diluting the blood.

1. Glucose: - glucose is the main ingredient of fruits. There is 5% to 15% glucose in the monosaccharide’s form. Body assimilates it immediately and nothing eliminate as waste. Fruits glucose energizes heart.

2. Carbohydrates: - Fresh fruits contain carbohydrates convertible into glucose. The fruits convert it in the presence of sunlight. Glucose of fruits assimilates without mixing of saliva and other digestive juices of the stomach. That is why fruits are called predigested food. Thus, fruits and fruit juice is a better food for patients of weak digestive system. Fruit juice energizes immediately after consumption.

3. Vitamins: - Fruits contain in proper ratio- vitamins and other elements.  If the fruits eaten afresh in raw condition, present vitamins do not destroy and body utilize them fully. A fresh fruit contains enough quantity of vitamins A, B and C. Mouth, teeth and breath remain afresh after consuming fresh fruits. Since fresh fruits are natural food of man so teeth need not to clean and nor generate any poisonous substance in the alimentary canal.

4. Mineral Salts: - Fresh fruits have some very useful mineral salts as well as vitamins. These mineral salts make fruits tasty. Lack of these salts invites many diseases. This property of fruits produces alkaline in blood. Due to this ratio of acid and alkaline remains balanced in blood which stands 80% alkaline and 20% acidic. The imbalance of two caused many diseases. Consumption of fresh fruits increased alkaline in blood and make blood pure and increase endurance, prevent diseases and make body glowing.