Wednesday, 19 November 2014

Make your morning a healthy morning ................with Surya - Namaskar....

Today one of my client talked to me about surya namaskar , so I decide to write about it today  . Surya namaskar is a common sequence of asans i.e  7 postures including exercise of whole body and it works like wonder in weight loss , so many studies are done on surya namaskar . and it is found that there  is significant improvement in our pulmonary function test , stamina , hand grip , endurance , flexibility and  increase the joint mobility .

But it should be done under guidance when you want to start it as it contain bit hyperextension exercises which should be done with the advice of a physiotherapist or your doctor .

Before doing  proper sequence of the posture in  suryanamaskar batter to do a short training of different exercise for different parts of body to bring body on a certain fitness level to do the sequence of asans. Stretching exercise for leg arm and back are batter to do before you start it .   And the repetition of the asans should also be done less first then gradually increase it . you can begin with set of three repetition , then make it five then ten and so on as per your stamina .
Posture 1  :  Stand erect, ideally facing the morning sun. Fold your hands in prayer close to your chest and chant 'Om Suryadevaya Namah' thrice.

Posture 2 : With your hands together raise your arms up in the air while you breathe in. Bend over backwards forming an arch from the hands to your feet. The flexibility of the spine is ensured in this posture.

Posture 3 :  Bring your hands down while you breathe out to touch the floor on either side of your feet. In this posture, it is very important to keep your knees straight as you bend forward from the waist and your head as close as possible to the knee. This posture helps melt the excess fat around the stomach by aiding digestion. And it is self stretching of hamstring muscles helps to release lower back too.  If any backache history is there then consult your physiotherapist first to do it .

Posture 4 : While breathing in, put your hands flush with the floor and lower your hips and stretch your left leg back, allowing it to balance on your toes, and your right leg bent in a crouching stance. With your hands firmly on the ground and your arms straight as a die, raise your head upwards to face the sky. This one is for the flexibility of spine and leg muscles, and boosts immunity from diseases.

Posture 5 : As you breathe out, let your hands stay firmly on the ground and push your right leg back parallel to the left. Make sure your feet firmly touch the ground and your hip raised high. With your arms and knees straight lower your head to face your navel.

Posture 6 :  Hold your breath as you bring your hips down while keeping your hands and feet in the same position, and stretch your whole body near the floor. With your face downward, bring your chest and knees to lightly brush the floor, and hold your hips slightly high. At this moment, 8 points of your body are touching the floor - your palms, forehead, chest, knees and toes.

Posture 7 :  This posture is a mere extension of Posture 6, in that you breathe in and straighten your arms and lift your chest upward in an arching stance, and your head thrown back facing the sky. Your arms, at this point, carry the weight of your body, with you knees and toes resting on the floor.

Dr Anita Verma
Physiotherapist & wellness consultant
Specialization in preventive health care

Tuesday, 4 November 2014

Fasting ( Detox Diet ) / detoxification an ancient Gift to Make our liver Young……………..

Our body is made up tiny cells and these cells form tissues and these tissues form organs and every organ , gland , muscle of the body work together , and play there specific role to keep us healthy . The liver plays the most important role. “Liver” is an old English word for ‘life’. Chinese call it “the father of all organs”. In aurveda it is a pitta organ.  

Sometime called the engine of the body, the liver has many important roles to play in digesting, metabolizing and manufacturing essential compounds. For instance, the liver is responsible for converting clear plasma (Rasa Dhatu) to blood (Rakta Dhatu). It is the liver's job to scan and identify toxins in the plasma  and store them so they don't enter the blood. This maintains the purity of the blood by keeping  impurities, from mixing with it.
But that's not all. The liver secretes bile, using it to break down and digest fatty acids; it produces blood-clotting factors and at the same time creates protective elements that keep blood clots from blocking the circulatory system. It converts sugar into glycogen and stores it for use by the muscles in the form of glucose energy; it synthesizes proteins and cholesterol. The liver is also the place the body stores valuable trace elements such as iron, copper and Vitamins A, D and B12.

So, we are the only responsible for choosing what you put into your body. Liver toxins can be found in the food around you and that you love to eat.
Peoples are taking treatments for number of problems constipation, allergies, skin rashes, high cholesterol, irritable bowel, high blood sugar asthma, not knowing that the real problem stems from your liver.  This beautiful large detoxifying organ is sluggish, clogged, ailing, and unhappy. And it is all the result of poor diet and lifestyle.
Behind this fact of poor life style there is good news too this organ is true father as it is very forgiving. Optimum liver function can be restored and even a damaged liver can be regenerated.  Its all a matter of knowing what to do and what not to do . now a days it is not so easy to regain a happy liver as it was 100 years back , now we are surrounded by pollutants all around not just outside , but inside our home all , chemicals are become part of our life and over liver is not designed to deal with chemicals and pollutants. So it’s a good idea to do detoxification of our body with natural system , under the guidance of a dietician or person deal in naturopathy and wellness. In our ancient time people use to fasts for more then a week in every 6 month that was scientifically a process of rejuvenation and detoxification of liver.

Liver is designed to operate with clocklike precision. At about two to clock in the morning it begins to sort out the nutrients received from the last meal . if that meal has been light and not eaten too late in the day your liver will easily manage , sending sufficient bile to the gallbladder for next stage of digestion . on the other hand if you will eat heavy meal and too late in night then liver have to do overtime in your MNC without any extra charge , and you will feel grumpy and complain I am not a morning person , actually you are “liverish”. Your liver is over burden , then you get a cup of coffee or tea to get a jump start , but this habit compromise the liven even more . you may then bread butter or junk or fried, oily and all Packed and fancy food from market or so called supper market sound so trendy but full of trans fat , chemical additives , your liver will eventually give up .

Some of the signals of liver anguish include
High BP
Elevated cholesterol
Weight gain
Pot belly
Abdominal bloating
Irritable bowel syndrome
Eczema , acne rosacea , pimples
Chronic fatigue syndrome
Brownish spots on the skin (liver spots)
Hot flushes
Compromised pancreas
The list goes on
Most of in our Indian culture treat these symptoms with drugs and carry on their liver destroying lifestyles.

Fiber is an essential ingredient for a well functioning liver, so eat whole fruits, vegetables (raw if can be consumed) and fibers need more water as it soaks up water ten to thirty times its weight, so consume lots of water.

Whole grain, good fat, orange, carrots, beat root, turnip, whole fruits, basil leaves, broccoli etc good for liver. Eating alkaline fruit empty stomach boost up the functioning of liver and metabolism. Cook fresh and eat fresh, keep salad with major meal, take dinner early and it should be light and healthy. Those who are suffering from any symptom of liver distress can adopt liver – cleansing diet.  We all should adopt the common Russian greeting, “how’s your liver today?”

Dr Anita Verma
 Physiotherapist & wellness consultant
Specialization in preventive health care