NECK EXERCISE!

I got this on my mail... tilt your head to read!

this is not just good for your neck but from you heart too... have a good laugh!!!

Yoga and Diabetes

Diabetes Mellitus is a disease related to the impaired glucose tolerance of the body. Symptoms of diabetes can be excessive thirst, excessive hunger or excessive / frequent urination. Diabetes can be of Type 1 or Type 2 or pancreatic diabetes or gestational diabetes. Type 1 diabetes is caused by No production of insulin and this is very difficult to treat with Yoga. Type 2 diabetes which is caused by life style, stress related diseases can be effectively treated with Yoga.

In most cases, we tend to ignore Diabetes in the early stage, especially when you see no symptoms. This is dangerous. Diabetes affects almost all our major organs such as the heart, the Nerves, the eyes and the kidneys and can lead to both long and short term complications. Keeping your blood sugar close to the normal level is the best way to reduce the risk of complications. This can be done through exercise and physical activity and taking medications. I personally do not advocate medications. It is best if you can avoid it. But if you can’t, make sure you have the medications regularly and continue with your physical activities.

It has been proved in many cases that some asans and pranayamas if done regularly can reduce blood sugar levels, the blood pressure, weight, the rate of progression to the complications, and the severity of the complications.

How Yoga works?

Muscular relaxation, development and improved blood supply to muscles might enhance insulin receptor expression on muscles causing increased glucose uptake by muscles and thus reducing blood sugar.

Blood pressure plays a great role in development of diabetic and related complications, which is proven to be benefited by yoga. The same holds true for increased cholesterol levels.

Many yogic postures do produce stretch on the pancreas, which is likely to stimulate the pancreatic function.

What helps?

Surya Namaskar

Sun Salutation is very good exercise for people suffering from diabetes, it increases the blood supply to various parts of body, improving insulin administration in the body, it gives all the benefits of exercise if practiced at 4 rounds per minute. If practiced at slow speed, it offers the benefits of asanas in the set. It also strengthens the joints & muscles. It is very important to lie is shavasan (corpse pose) for at least 2 mins after you do Surya Namaskar. It is important that your heartbeat comes to normal before you start your next set of routine.

Asanas & Kriyas

There are many asanas & kriyas that help in stimulating your pancreas and thus helping your body with insulin generation and administration. Mandook asana (frog pose) & Agni saar are two important exercises for people with diabetes.

With asans various parts of the body gets twisted & stretched, the internal organs are stretched and subjected to strain. This increases the blood supply, oxygen supply to the organs increasing the efficiency and functioning of the organ. Other Asanas that help are Dhanurasana (Bow pose in prone position), Ardhamatsyendrasana (Half spinal twist), Vajrasana Yoga Mudra, Pavan Muktasana, Sarvangasana, Halasana, Matsyasana have been found useful in diabetes. These asanas have positive effect on pancreas and also insulin functioning. But to get this result, one needs to maintain the asana for longer duration while relaxing the muscles.

Pranayama

Pranayama helps in bringing more oxygen into your body. One of the basic preparations for Pranayama is Anulom Vilom or alternate nostril breathing, this type is found useful in diabetes as Alternate nostril breathing has calming effect on nervous system, which reduces stress levels, helping in diabetes treatment. Also research has shown that Bhramari and Bhasrika Pranayama help in diabetes. Bharamari has calming effect on mind, brain and nervous system. Bhasrika Pranayama is revitalizing Pranayama, which increases oxygen levels and reduces carbon dioxide levels in the blood. In bhasrika Pranayama, the abdominal muscles and diaphragm are used which puts pressure on the internal organs.

Meditation –

Meditation process is good to induce relaxation response and promotes a peaceful and relaxed mind. Meditation has also been scientifically proven to have health benefits such as lowering blood pressure and aiding the asthmatics in their breathing. Initially meditation may be difficult, and one can practice Om Chanting, concentration on breathing.

Especially for diabetes, concentration on pancreas during the meditation practice has shown positive effects on sugar levels. One can even visualize the proper functioning of pancreas, proper insulin administration in the body can help in treatment of diabetes.

Note- Some asans & pranayamas should be practiced only under the expert guidance and after consulting medical professionals.

Weight Loss Tips for Beginners

Weight loss is an issue that concerns all of us. Many recent studies have found a connection between obesity & diseases like diabetics, cholesterol, heart attack, etc... hence the rush to lose weight. But with a fast lifestyle & junk food we tend to put on more weight! Here are some simple tips that are not difficult to implement but go a long way in helping you shed those pounds.

• Get up 5 mins than your usual time & stretch all your joints... go head to toe or the other way but do it. It energizes you & will be more active during the day. You can slowly increase your time for exercises
• Drink at least 10 - 12 glasses of water everyday. Water helps in clearing in impurities & it also keeps your joint lubricated & supple. Carry a bottle of water with you so that you don't get the urge to buy soft drinks. Its a healthy & no or low cost alternative!
• Eat healthy & get your daily recommended dose of calories. Under eating leads to slow metabolism.
• Eat 5 - 6 small meals a day instead of binge eating when you are famished. Studies have shown that this pattern of eating helps in raising your body's metabolism. Also this is a very good way of keeping yourself satisfied & preventing binge eating.
• Plan your meals so you know what you will have during the day so that you have enough stock with you & you don't land up buying unhealthy things outside.
• Maintain a food diary. Keep a check on what you are eating & every week change one item in the diary to add a healthy alternative.
• Scan through your pantry & fridge and replace few things to include healthy alternatives. For example: change to skimmed or low fat milk, have dry fruits like dates in stead of chocolate or other sweets, steam your veggies instead of using oil or butter for cooking, change to olive oil, have fruits instead of juice / soft drinks, etc.
• Have your dinner early. Give your body enough time to digest the food so you can have a good sleep & you can get up energised. Try to finish your dinner at least 3 hours before bed-time.
• Include a short slow paced stroll after dinner. It helps relaxing your system & your mind.
• Try to include 10 - 20 mins of exercise in your daily schedule. Start with 10 mins twice a week then slowly increase the time & the days. Do it first thing in the morning or you will never land up doing it.
• Don't shop when you are hungry or you will land up with many unwanted items in your trolley and always go with a shopping list to avoid wandering.
• Cut down your intake of alcohol. Its not just because of the calories but when you drink more you land up eating a lot or sometime under eat. Both are bad. Red wine is good but don't over do it!
• Do not keep weighing yourself every day. It doesn't help, it only increases your stress & stress is also something that increases your weight.
• Speaking of stress... it is very important to relax everyday. As it is important to exercise it is equally important to relax. Relaxing helps your body ease its tension & then it accepts changes faster.
• Eat to fill your stomach not to fill your heart.
• Make small changes it is easier to include it as a part of your schedule instead of making drastic changes in your schedule. When you make drastic changes most times we are not able to keep up the schedule as it is not planned. Make slow changes which will be steady & continuing.

Lastly, don't be obsessed with losing weight. Eat healthy... exercise... be happy... relax & have fun you will reach your optimum weight!

Happy Living!!!