OBESITY:
Prevention And Management
By Dr P M Sharma
Obesity Is Called Stholya In Ayurveda. Obesity Occurs As A Result Of Excessive Accumulation Of Med Or Vasa (which Is A Sort Of Fat Or Lipid) In The Folds Of Tissues.
By No Means To Take The Fatness With So Lack Of Care, Other Wise This May Be The Precipitating Cause Of Many Deadly Diseases Like Hypertension, Diabetes, The Skeleton Problems Like Osteoarthritis And Other Maladies Can Be Appear. In The Modern World Weight Reduction Has Been A Profitable Business.
A Number Of Advertisements Crop Up Daily Claiming Weight Reduction With Any Sort Of Foodstuff And Without Any Other Activity Like Exercise Or Suitable Balanced Diet. The Success Rate Of Such Things Is Merely 0 Percent To 2 Percent Only.
Remember A Well-planned, Well-experienced And Practical Scheme Can Provide You The Best Results With Out Any Damage And Awful Side Effects. Who Is Obese
1.How Can We Say Whether Someone Is Obese Or Not
The Right Way Is To Compare Your Body-weight With Your Nation Health Index.
This Index Contains The Healthy Ratio Of Body Weight And Height. Apart From The Index, Another Formula Being Used In The US Is BMI (body Mass Index):
Divide The Body-weight (in Kilograms) By The Square Of Height (in Meters) Is The Basic Of BMI.
2. The Measurement Of Waist And Hip Circumference With A Measuring Ribbon Provides The Same Information As Skin Fold Thickness.
In Males When The Waist/ Hip Ratio Is More Then 1.0 And In Female When It Goes Above 0.9, The Risk For The Obesity Increases. CAUSES &8220;Stholayam Pragudahritah Guruadivridhasan Leen Sleshma Mishro Annajo Rasah.&8221; --- (Ashtang Sangraha, Chapter 24/22) That Means, Excessive Intake Of Heavy And Fatty Meals As Well As No Exercise Make A Person Obese.
SOME OTHER CAUSES: -
1. Over Eating
2. Alcohol
3. Smoking
4. No Exercise
5. Fried Foods
6. Fat-rich Or Junk Foods And Soda Based Drinks
7. No Vegetarian And Fibrous Diet
8. Deluxe Life Style And Too Much Sleeping.
9. Anxiety And Depression
10. Drugs Such As Steroids, Oral Contraceptives And Insulin
11. Endocrinological-induced Obesity May Be Seen In Hypothalamic Lesions, Hypothyroidism, Increased Insulin In Blood, Cushing Syndrome Etc.
PREVENTIONS
Prevention Is Always Being Better Then Cure. A Balanced Diet, Regular Exercise, And Yoga Can Keep You Fit And Healthy.
MANAGEMENT: -
Life Modification Is The Best Solution To Deal With Obesity.
Modifications In Dietary Habits, Daily Routines, Management Of Psychological Disorder, I Mean To Say, The Concerning Compulsory Changes In The Lifestyle Are The Main Stuff Of Regimen.
1.Balanced Diet:
A Balanced Diet Gives You All Essential Nutrients In Desired Amount For A Session Or A Day. What Is A Right And Suitable Balanced Diet For A Person
This Always Varies From Person To Person According To Individual's Requirements. For Example, There Are Two People With Different Job. One Of Them Is A Sportsman And Other Is A Manager.
The Sportsman Burns His Calories In A Quick Succession While The Manager Cannot Do The Same, As A Result Of Which The Meaning Of A Balanced Diet Would Be Different For Both. 2.Exercise: This Is Known As Vyayam In Ayurveda.
Sharirayasjananam Karm Vyayam Uchchate, Laghav Karm Samarthya Dipto Agnio Medasah Kshayate, Vibhiktkta Ghan Gatra Vyayam Tad Uchchate. --- (Ashtang Sangraha) Means Vyayam Is The Action, Which Creates Good Appetite, Stamina, And Increases Capacity Of Lungs, Shapes Up The Body, And Burns Extra Fat With Extra Calories.
Now A Question Arises About The Duration Of Exercise Or Vyayam.
The Duration In Work Out Always Starts With Smaller Time Using Up, And Gradually It Increases With The Day-by-day Practice And Being Consistent With Daily Basis Exercise Routine.
Ayurveda Suggests That: - &8220;
Vyayam Kurvantoh Tud Balardhyaya Laxanam&8221;. --- (Shusurat Sanhita 24/47)
This Means We Should Exercise Until We Feel Nice, Activated And A Little Fatigued. Always Exercise To Just Half Of Your Stamina. We Must Go For A Short Break For Rest. (Yoga Suggests The SHAVASNA)
After The Exercise And Then Do Gentle Massage With Lukewarm Oil. After Half An Hour Or Later Go For Bath. Now You Can Go For Meal Or Supper. In Evening There Is No Need Of Rub Down, But Gape Of At Least One Hour Must Be Maintain Between Workout And Food.
Here Is A Mine Of Information, Which Gives You An Idea On How Many Calories Do You Actually Burn While Performing Various Types Of Activities:
1. Walking For 70 Kg's Subject = 5-6 Kcal/min.
2. Cycling = 8 To 9 Kcal/min.
3. Swimming = 11 To 12 Kcal/min.
4. Running = 19-to20 Kcal/min.
MANAGEMENT Dietary:
There Can Be No Single Dietary Modality For All Obese People. Dietary Habits Are As Diverse As Cultures Themselves. So To Set A Single Menu For All Is Not Possible.
However A Few Guidelines Can Be Followed Uniformly, Like:
1. Calories Should Be Restricted To About 700 To 1400 /day.
2. The Dinner Can Increase Your Body Weight Therefore Keep An Eye On It.
3. Never Go For Starvation Because You Can Suffer With Malnutrition And Associated Diseases Like Anemia, Low Blood Pressure, Ketosis And Others.
4. The Food Must Be Rich With Fibers And Salads, Cucumber, Green Vegetables And Orange Juice.
5. Avoid Fat And Carbohydrates (sweets). Emphasize On Protein, Minerals And Vitamins. Bread, Biscuits, Cakes, Pastries, Chocolates, Potatoes, Rice, And Wheat Are Carbohydrates Rich Things.
6. Alcohol Can Increase The Fat Accumulation In Body. Therefore, Cut Them Off Totally From Your Daily Dietary Routine.
7. The Yeast Like Infection Can Increase Bodyweight In Ladies So Checkout.
8. Avoid Non-vegetarian Food Because Ayurveda Suggests That It Increases Stholya.
9. Add Sprouts In Your Breakfast.
10. Drink Plenty Of Water And Juices Instead Of Solid Foods.
11. Walk For 100 Steps After Lunch And Dinner, Never Go Direct To Your Bed. Ayurvedic Management Some Herbs That Are Used In Ayurveda In Single Or Combined Form For Obesity Are As Below: &82
12; Tinospora Cordifolia Wild &8212; Cyperus Rotedus Linn &8212; Commiphora Mukul &8212; Clerodendrum Phlomidis Linn &8212; Shilajeet &8212; Cinnamon &8212; Black Pepper &8212; Azadirecta Indica &8212; Lauh Bhasm &8212; Turmeric &8212; Catechu.ziziphus Jujuba With All Above Mentioned Ayurvedic Components,
There Are Many Anti- Stholya Decoctions Are Set Up In The Charak Sahita And Other Texts Of Ayurveda.
YOGA: - Yoga Disciplines You, Provides You Tranquility, And Increases Concentration.
The PRANAYAMAS (there Are Many Kinds Of Pranayamas.)
Are Reported Very Helpful To Reduce The Over Weights And To Increase The Under Weights. You Will Learn More About The Pranayamas In Forthcoming Articles In JAY* Our E-journal At The Home Page Of The Site Www.ayurvedic-healings.com
1. Lie Down On The Floor And Move Both Legs In Air As If You Are Cycling.
2. Raise Your One Leg Straight In Air And Try To Make A Big Zero Or A Circle In The Space. Now Do The Same With Another Leg. Move The Legs In Both Directions Clockwise And Anti Clockwise.
3. If Someone Has Backache Then Try It Very Gently So That It Cannot Be Injurious.
It Will Be Better Before Starting The Exercises If You Will Consult To Your Yoga Trainer.
Some Other Applauded Asanas Are ARDHA-HALASANA, SHANKHAPRAKSHALANA (never Try It Without Training And In The Absence Of Yoga Teacher), And The Pranayamas.
Editor: -
1.This Is Sort Of Methodological Cum Educational Article Comprises The Authentic Quotations And References From Various Texts Of Ayurveda And &8220;the Yogsutra&8221; Of Patanjali.
2. Based On The Above Advices, Www.ayurvedic-healings.com &8216;s Consultants Have Come On The Subject Of With Many Anti-obesity Ayurvedic Formulation Packages Containing Diet, Guidelines On Exercise And Herbal-minerals Arrangement.
The Combination May Vary As Per The Requirements Of Individual Record Of Health And Deservedness.
* Journal Of Ayurveda And Yoga
