Planning for Health

In every work we do, there is tension, in every issue we involve there is anger, adulteration in every item we eat, the water we drink and even in the air we breathe –this is the state of affairs in which we are living at present. In addition to it, if you have a smoking habit, drinking habit, etc., no need to say the difficult life we have to lead. Now a days there is no physical strain to the body, every work is being completed very fast and easily. Now a days, Human bodies are becoming very sensitive day by day.

However, if you want to live happily, pleasantly, and more comfortably with long lasting life, please have certain basic good habits and systems in life without compromising. To have an idea of good things, please have a look... on the following and try to adopt.

LAUGHING IS A VERY GOOD EXERCISE TO YOUR BRAIN.

POWER OF LAUGHING : We forget to Laugh. An Average 4-year Boy laughs not less than 500times a day, whereas an adult laugh only 15 times. JUST SMILE. It takes only 13 muscles to Smile and 112 muscles to frown. A Genuine Smile “Connects the people”. And all it costs you is a simple SMILE… an expression of genuine warmth.

You’ve heard that laughter is the best medicine and that holds true for the brain and the memory as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain.

Looking for ways to bring more laughter in your life? Start with these basics:

• Laugh at yourself. Share your embarrassing moments. The best way to take ourselves lessseriously is to talk about the times when we took ourselves too seriously.

• When you hear laughter, move toward it. Most of the time, people are very happy to sharesomething funny because it gives them an opportunity to laugh again and feed off the humour you find in it.

• Spend time with fun, playful people. These are people who laugh easily—both atthemselves and at life’sabsurdities and who routinely find thehumour in everyday events. Their playful point of view and laughter are contagious.

• Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car.Put up a funny poster in your office. Choose a computer screensaver that makes you laugh. Frame photos of you and your family or friends having fun.

• Pay attention to children and emulate them. They are the experts on playing, taking lifelightly, and laughing.

YOGA

"There is no possibility of becoming a yogi, if one eats too much or eats too little, sleeps too much or does not sleep enough. One who is temperate in his habits of eating, sleeping, working, and recreation can mitigate all material pains by practicing the yoga system."

What is yoga?

Yoga is a spiritual, mental, and physical discipline, which helps attain permanent peace. But over the years, yoga is associated with physical fitness.

"The Yoga Sutras ," written some 2200 years ago. The Sutras bring together all the various strands of theory and practice from all sources of yoga and present them in one concise, integrated and comprehensive text. How all the aspects interrelate and form part of the whole body of yoga are clearly elucidated. There are 8 disciplines to yoga as presented by Patanjali which must be practiced and refined in order to perceive the true self- the ultimate goal of Yoga:

1. Yama - Universal ethics: Non-violence, truthfulness, non-stealing, sexual restraint and non-acquisitiveness.
2. Niyama - Principles of self-conduct: purity, contentment, intense dedication or austerity,study of self and scriptures and self-surrender.
3. Asana - practice of the postures.
4. Pranayama - Breath control.
5. Pratyahara - withdrawal and control of the senses.
6. Dharana - concentration.
7. Dhyana - meditation.
8. Samadhi - a state of higher consciousness where the sense of self (ego) dissolves in the objectof meditation and the individual self exists in its own pure nature.
9. Yoga practice helps develop the body and mind bringing a lot of health benefits is not a substitute for medicine . It is important to learn and practice yoga postures under the supervision of atrained teacher.

One traditional definition of Asana is very specific and does not relate particularly to physical exercise: According to Patanjali's Yoga Sutra: 'Sthiram, Sukham, Asanam' which means 'Asana is a body position and a state of being in which one can remain steady, calm and comfortable'.Think once what are you doing for your health is healthy?

• Asanas help to harmonies all the Doshas and the endocrinal secretions, balancing the emotions and giving a positive attitude to life.
• Oxygen consumption is in the practice of asanas reduced.
• In asanas the respiration rate falls.
• In Yoga the body temperature drops
• In asanas the metabolic rate drops.
• In asanas the muscles receive minimum nutrition/ oxygen, and the organs receive more,
• In asanas, the blood pressure and heart rate decrease.
• In broad terms, Yoga practitioners need less food.
• Asanas stimulate the parasympathetic nervous system.
• Physical exercise tends to overwork the joints and can often engender rheumatism and stiffness later in life. The opposite is the case with asanas.
• Asanas encourage flexibility and the capacity to adapt to the environment and to change; if done correctly, they also develop stamina.
• Asanas are done slowly, with relaxation and awareness which also encourages co-ordination between the body systems and the mind.
• Asanas eliminate the toxins in the body.
• Asanas develop inner awareness.

Physical Benefits

Flexibility : Moving and stretching in new ways will help you become more flexible, bringinggreater range of motion to tight areas. Over time, you can expect to gain flexibility in your hamstrings, back, shoulders, and hips. As we age, flexibility naturally decreases, which leads to pain and immobility. Yoga can ameliorate this process.

Strength : Many yoga poses require you to support the weight of your own body in new ways,including balancing on one leg (such as in Tree Pose) or supporting yourself with your arms (such as in Downward Facing Dog). Holding poses over the course of several breaths also builds strength.

Muscle tone : As a by-product of getting stronger, you can expect to see increased muscle tone.Yoga helps shape long, lean muscles.

Balance : Improved balance is one of the most important benefits of yoga as you get older. Poseswhere you stand on one leg and, for more advanced students, inversions, are great ways to build core strength.

Joint Health : People with arthritis often see marked improvement in their pain and mobility withregular gentle yoga practice. People with Carpal Tunnel Syndrome can also benefit from specific types of yoga exercises.

Pranayam

Pranayam has the capacity of freeing the mind from untruthfulness, ignorance and all other painful and unpleasant experiences of the body and mind: and when the mind becomes clean it becomes easy for the Sadhak to concentrate on the desired object and it becomes possible for him to progress further in the direction of Dhyan and Samadhi.

In human body, lungs, heart and brain hold very important position and depend on each other heavily for their health. Physically, Pranayama appears to be a systematic exercise of respiration, which makes the lungs stronger, improves blood circulation, makes the man healthier and bestows upon him the boon of a long life.

Physiology teaches us that the AIR (PRANA) we breathe in fills our lungs and spreads in the entire body, providing it its essential form. The lungs take the healthy air to the heart and throw the useless material like carbon dioxide out through the act of exhalation. If this action of the respiratory system is done regularly and efficiently, lungs become stronger, and blood becomes pure.

However, most of the people do not have the habit of breathing deeply with the result that only 25% of the lungs is brought into action and 75% remains idle. Like the Honeycomb, lungs are made of about 73 Million cells, comparable to a sponge in their making. In normal breathing, to which all of us are accustomed only about 20 Million pores in the lungs get oxygen, whereas remaining 53 million pores remain deprived of it, with the result that they get contaminated by several diseases like tuberculosis, respiratory diseases and ailments like coughing, bronchitis etc. In this way, the inefficient functioning of the lungs affects the process of blood purification. Heart weakens because of this with a constant possibility of untimely death. It is for this reason that the importance of Pranayam has come to be recognized for a healthy long life. Several diseases can be averted by regular practice of Pranayam. Hence, it is obvious that the knowledge of the science of Pranayam and its regular practice enables a man to lead a healthy and long life.

Mental disturbances like excitement, anxiety, fear, anger, disappointment, lust for sex and other mental perversions can be calmed down by regular practice of Pranayam. Besides, Pranayam practice improves the functions of the Brain Cells with the result that memory and the faculty ofdiscrimination and observation improves, making concentration and meditation easy for the Practitioner.

Whether you believe it or not, our LIFE SPAN will be decided by our Respiratory system. See the life span of the following animals which depends on the Respiratory system.

Animal	No. of times in a Minute	Life Span
Tortoise	4 to 5 times	200 years
Snakes	7 to 8 times	150 years
Horse	20 to 22 times	40 years
Dog	28 to 30 times	14 years
Man	15 to 16 times	100 years

BENEFITS OF PRANAYAM

• Vata-Pitta and Kapha get adjusted in pro-per proportion and abnormalities in them are removed.
• Diseases pertaining to lungs, heart and brain are also cured.
• Obesity, Diabetes, Cholesterol, Constipation, Flatulence, Acidity, Respiratory troubles, Allergy, Migraine, High Blood Pressure, diseases pertaining to Kidneys, sexual disorders of males and females etc., are cured.
• Resistance against diseases is stepped up. Immunity develops
• Hereditary diseases like diabetes and heart disease are avoided.
• Falling of hair or its premature graying, appearance of wrinkles on the face or other parts of the body at young age, diminution of eyesight, forgetfulness etc., are relieved and process of aging is retarded.
• FACE BECOMES BRIGHT, LUMINOUS AND CALM.
• Energy Chakras are cleansed and enable the practitioner to awaken the Kundalini.
• Mind becomes stable and tranquil. A sense of contentment and enthusiasm or zeal develops. Conditions like depression are relieved.
• Performance of yogic exercises like meditation will be easy.
• All the diseases of the physical and etheric bodies will be cured. Freedom from negative and harmful mental conditions like anger, lasciviousness, greed for money, arrogance etc., will be achieved.
• All the physical and mental disorders and abnormalities are cured and toxins eradicated from the body.
• Freedom from negative thinking is achieved and the mind develops the habit of positive and constructive thinking.

Meditation

What is MEDITATON?

Meditation is a part of yoga, which should ideally be followed after yoga asanas. Meditative techniques take you through energizing the body and intellect. Mediation also improves breathing and the mind, and eventually self-realization. As yogis have known for centuries and scientists can now prove, the benefits of meditation are profound. Meditation is perhaps the most crucial instrument to harness the power of thought, cultivate more peace, clarity and happiness.

How to Meditate:

A simple meditation to use to begin the transition from Beta or Alpha to the Theta State is to focus on the breath. The breath and mind work in tandem, so as breath begins to lengthen, brain waves begin to slow down.

To begin the meditation, sit comfortably in your chair with your shoulders relaxed and spine tall. Place your hands mindfully on your lap, close your eyes, and as much as possible eliminate any stimuli that may distract you.

Watch your breath. Simply notice your breath flowing inany way. Just notice.

Silentlyrepeat the mantra: “BreathingIn, Breathing Out”. As yourmindbeginstowander, drawitback to your breath. Notice that as your breath begins to lengthen and fill your body, your mind begins to calm.

Consistency is key. Try to do this breath meditation first thing in the morning and/or at night. Beconsistent with your meditation. Shorter meditations on a regular basis are more productive than long sessions every few weeks. Aim for 5 minutes a day and add 1 minute each week.

Are you seeking calmness, peace of mind, joy, vibrant health, greater energy, positive relationships and fulfilment in life? Do you wish to be stress-free and worry-free?You can enjoy all these benefits and much more, with meditation. Meditation offers innumerable benefits for your body, mind and spirit. The rest you gain in meditation is deeper than the deepest sleep. The deeper your rest, the more dynamic your activity is.

De-Stress with Meditation

Meditation has two important benefits:

• Meditation prevents Stress from getting into the system.
• Meditation releases accumulated stress that is in the system.

Both of these happen simultaneously, leaving one refreshed and joyful.

Physical Benefits of Meditation

With Meditation, the physiology undergoes a change and every cell in the body is filled with more Prana (Energy). This results in joy, peace, enthusiasm as the level of Prana in the body increases.

On a Physical level Meditation:

• Lowers high blood pressure.
• Lowers the levels of blood lactate, reducing anxiety attacks.
• Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems.
• Increases serotonin production that improves mood and behavior.
• Improves the immune system.
• Increases the energy level, as you again an inner source of energy.

MENTAL BENEFITS OF MEDITATION

Meditationbrings the brainwave pattern into an “Alpha” state that promotes healing.Themind becomes fresh, delicate and beautiful. With regular practice of Meditation:

• Anxiety decreases.
• Emotional stability improves.
• Creativity increases.
• Intuition develops.
• Gain Clarity and Peace of Mind.
• Problems become smaller.
• Meditation sharpens the mind by gaining focus and expands through relaxation.
• A sharp mind without expansion causes tension, anger and frustration.
• An expanded consciousness without sharpness can lead to lack of action or progress.
• The balance of a sharp mind and an expanded consciousness brings perfection.
• Meditation makes you aware –that your inner attitude determines your happiness.

OTHER BENEFITS OF MEDITATION

Emotional Steadiness and Harmony: It cleanses and nourishes you from within and clams you,whenever you feel overwhelmed, unstable, or emotionally shut down.

Meditation brings Harmony in Creation : When you meditate, you are in the space of vastness,calmness and joy and this is what you emit into the environment, bringing harmony to the Creation/Planet.

Consciousness evolves : With the assimilation of meditation into daily life, your consciousnessevolves and in time, is able to experience the higher and refined states of consciousness. When your consciousness evolves and expands, the disturbances in your life become negligible. Anger and disappointments become fleeting emotions that occur momentarily and then vanish. You start living in ‘the movement’ and let go of ‘the past’.

Personal Transformation: Meditation can bring about a true personal transformation. As you learn more about yourself, you’ll naturally want to etc., Then the questions that arise in the mind are –What is the meaning of Life?What is its Purpose?What is this World?What is Love?And what is Knowledge?

Once these questions arise, know that you are very fortunate. These questions need to be understood; you cannot find the answers in books.

Cosmic consciousness dawn in you: With the assimilation of meditation into daily life, the fifthstate of consciousness, called cosmic consciousness, dawns. Cosmic consciousness –is to perceive the whole cosmos as part of oneself.

When you perceive the world as a part of yourself, love flows strongly between the world and you. This love empowers you to bear the opposing forces and the disturbances in your life. Anger and disappointments become fleeting emotions that occur momentarily and then vanish. You start living in ‘the moment’ and let go of ‘the past’.

The confluence of knowledge, understanding and practice makes life complete. When you grow into higher states of consciousness, you become beautiful yet strong –a soft, delicate and beautiful blossom capable of accommodating different values in life without any conditions.

How to get the Benefits?

To experience the benefits of Meditation, regular practice is necessary. It takes only a few minutes every day. Once imbibed into the daily routine, meditation becomes the best part of your day.

Meditation is like a SEED. When you cultivate a Seed with Love, the more it Blossoms. Similarly,the sapling of consciousness is within you. It needs to be nurtured with simple Meditationtechniques. Some palm trees yield in three years, some in ten years. And those that aren’t nurtured –never yield. They simply exist.Busy people from all backgrounds are grateful to pause and enjoy a refreshing few minutes of meditation each day. Dive deep into yourself and enrich your life.

Exercises

What is exercise?

When you exercise your body –you exercise your brain also.Treating your body well can enhance your ability to process and recall information. Physicalexercise increases oxygen to your brain and reduces the risk for disorders that lead to memory loss,such as diabetes and cardiovascular disease. Exercise may also enhance the effects of helpful brain chemicals and protect brain cells.Exercise is also known as physical activity.

Exercise is the physical exertion of the body - making the body do a physical activity which results in a healthy or healthier level of physical fitness and both physical and mental health. In other words, exercise aims to maintain or enhance our physical fitness and general health.

In simple terms exercise is any movement that works your body at a greater intensity than your usual level of daily activity. Exercise raises your heart rate and works your muscles and is most commonly undertaken to achieve the aim of physical fitness.

People exercise for many different reasons. What would be suitable exercise for one person maybe too much or too little for another. For example, if the most energetic part of your average day is walking to pick up your children from school, then walking at a quicker pace would be a good form of exercise for your body. However, a 10-mile run would be too much of a challenge too soon.

Benefits of exercises

When we talk about exercise , we nearly always refer to physical exercise.

• Strengthening Muscles.
• Optimizing the cardiovascular system
• Practicing specific athletic skills
• Controlling bodyweight
• For fun
• To win
• To socialize
• To get away from it all

There are three broad Intensities of exercise:

Light exercise:

The exerciser is able to talk while exercising. Going for a walk is an example of light exercise.

Moderate exercise:

The exerciser feels slightly out of breath during the session. Examples could be walking briskly, cycling moderately, or walking up a hill.Experts reported in the journal - Arteriosclerosis, Thrombosis and Vascular Biology that brisk walkingis as effective as running in reducing a person's risk of hypertension (high blood pressure), high cholesterol and diabetes.

Vigorous exercise

The exerciser is panting during the activity. The exerciser feels his/her body is being pushed much nearer its limit, compared to the other two intensities. This could include running, cycling fast, and heavy weight training.

Suitable Exercise

To find a suitable level of exercise for your body, start gently and slowly increase the intensity and the length of time that you exercise for. Exercise should challenge your body and be at a greater intensity than your usual level of daily activity.Don’t go crazy oryou m aysuffer in the morning. However, don’ t be shy about getting hot and sweaty during your workouts but make sure that you can still talk.

Your aim should be to gradually increase your activity levels over time. As your body adapts to meet the new challenges that you set for it your routine will become easier. When it gets easier it is time to increase the exercise intensity or try something new.

Choose a type of exercise that you will enjoy, that way you are more likely to continue doing it on a regular basis. Exercising with friends and family is a sociable way to keep fit, you will be able to motivate each other when one of you loses momentum.

Examples of Exercise

• Gardening
• Walking
• Jogging
• Swimming
• Dancing
• Tennis
• Yoga
• Skipping

Walking

Benefits of Walking

Why should you be excited about the benefits of walking? Why are we so passionate about walking? Why is walking the best exercise ever for us even at our ages? First...it's so SIMPLE TO DO! Just put one foot in front of the other. Just like that you're off the couch and on your way to improving your fitness. And... Starting to feel GREAT again!

No special skill or talent required! No special equipment needed - other than a good pair of properly fitting* walking shoes and socks. One thing you do NEED to bring though. Your daily dose of dedication! Do that and you reap the rewards? A healthy lifestyle for years to come!

Some Basic Benefits of Walking

• When you walk, you reduce your blood pressure and improve your cardiovascular functions. Heart health is huge in enjoying a healthier lifestyle. That alone makes it worth getting back out there doesn't it?
• When you walk, it has a positive impact on your weight and age-related illnesses. It helps build muscle strength and endurance and ...maintain healthier bones and joints. Result? Fewer aches and pain.
• More benefits of walking! Your stress level is diminished and you’ve slowed down the aging process. You leave the extra baggage in the 'caboose' behind! Very sweet indeed!
• .. Your renewed energy gives you the urge (and ability) to start doing more outdoor activities with yourfamilyandfriends. Maybe your grandkids.

Controlling Your Weight

Weight loss by walking! A great way to control your weight. You daily walking actually burn calories and you feel the difference. Those calories burned walking actually increase as your walking distance and speed increases.You gain a new sense of energy. It's the start of your walking journey to be the best you can be!

Natural Anti-Aging

Fitness walking gives you great cardiovascular exercise, gets your heart rate up, reduces cholesterol, builds muscle and burns fat. You feel better and you're happier. Add those all up and you're enjoying natural anti-aging and slowing the aging process!Regular walking also increases your overall health by boosting your circulation, keeping your energy level up and your spirits high. You look and feel younger longer!Walking in the sunshine helps your skin produce vitamin D, a vitamin essential to good health. Recent studies in both Canada and the US show that this essential vitamin can lower cancer rates, risk of death and risk of osteoporosis in people over 50.

Walking helps shape and tone your legs and butt, slims your waist and helps you sleep better. Your stress level goes down as your spirit goes up! Stress management and relaxation becomes easier. More reasons to put a big smile on your face. You do age more slowly!You just got to love those benefits of walking now don't you!

Maintaining Your Blood Pressure

A new study shows that even if you do a little bit of weekly exercise, it's enough to lower your blood pressure and improve your overall fitness.Thirty minutes of walking three times a week. Nine easy ten-minute walks throughout the day and week.Either way it's enough to have a healthy effect on your blood pressure. Works great on your measurements around the waist and hip too. Soon you'll be saying bye bye to some of your 'caboose'!

Walking is Good for Your Brain

In a study on walking and cognitive function, researchers studied women who walked at an easy pace for at least 90 minutes each week. They found the women had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week.

Walking Reduces the Risk of Breast and Colon Cancer

Women who walk briskly for between 75-150 minutes per week, had an 18% decrease in risk of breast cancer compared with inactive women.Many studies show that exercise also helps prevent colon cancer. In individuals that had developed colon cancer, the benefits of exercise appeared to continue - both by increasing their quality of life and reducing their mortality. Those are certainly powerful benefits of walking, aren't they?

Walking Helps Prevents Type 2 Diabetes

The Diabetes Prevention program showed that walking 150 minutes per week and losing just 7% of your body weight can reduce your risk of diabetes by 58%!

The new findings also show people don't need to run marathons or try starvation diets. Just walk! Seven percent weight loss is a reasonable goal don't you think?That's a pretty easy way reduce your diabetes risk.

Heart Health

As you walk more and pick up momentum, you start to feel different...fitter and stronger! With this improvement you also improve your cardiovascular function and reduce the possibility of a heart attack. Walking strengthens your heart!If you're a female who walk three hours or more a week, you reduce your risk of a heart attack or other coronary event by 35% compared to women who did not walk.

If you're a retired male who walks less than a mile a day, your risk of heart attack is nearly twice that of retired men that walk more than two miles per day! Stop and think about how many friends or family have had a heart attack. Would reducing that possibility be one of the huge benefits of walking for you?

Walking Helps Alleviate Symptoms of Depression

Walking for 30 minutes, three to five times a week for 12 weeks reduced symptoms of depression by 47% (as measured using a standard depression questionnaire).It also gets you outside to get your daily dose of vitamin D. Your spirit is lifted.No need to worry about meeting any grumpy walkers on your walks. Walkers are happy people! They're happy to stop and chat a bit before moving on.You've found a fun way to meet new friends. That's one of the very special benefits of walking for sure!

Walking Improves Fitness

Walking just three times a week for 30 minutes can significantly increase cardiorespiratory fitness. Walk tall, look ahead, and swing your arms. Your circulation is improved. Your breathing is improved. You feel the spring in your steps!Yah... Pretty soon you're a whole lot more fit and hooked for life!

Walking Improves Your Daily Physical Functioning

Research shows that walking improves your fitness and ability to carry out the activities of daily living. Things like dressing, bathing, grooming and personal hygiene. It has also been shown to help in the prevention of disabilities in older folks like us!It helps you keep your balance. It keeps you stronger and more flexible. Everyday physical activities become easier. When it's easier it's sure a lot more fun!

Walking Is Good for Your Bones

Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances. It also shows that walking is effective in slowing the rate of bone loss from the legs. Convinced? If convinced start your walking journey.

The Food

[The Prasadam]

"There is no possibility of becoming a yogi, if one eats too much or eats too little, sleeps too much or does not sleep enough. One who is temperate in his habits of eating, sleeping, working, and recreation can mitigate all material pains by practicing the yoga system."

Proper eating has a double importance. Besides its role in bodily health-over-eating, eating in a disturbed or anxious state of mind, or eating unclean foods causes indigestion, "the parent of all diseases"-proper eating can help the aspiring transcendentalist attain mastery over his senses. "Of all the senses, the tongue is the most difficult to control,"

Foods divided into three classes: those of the quality of goodness, those of the quality of passion, and those of the quality of ignorance. The most healthful are the foods of goodness. "Foods of the quality of goodness [milk products, grains, fruits, and vegetables] increase the duration of life; purify one's existence; and give strength, health, happiness, and satisfaction. Such foods are sweet, juicy, fatty, and palatable."

Foods that are too bitter, sour, salty, pungent, dry or hot, are of the quality of passion and cause distress. But foods of the quality of ignorance, such as meat, fish, and fowl, described as "putrid, decomposed, and unclean," produce only pain, disease, and bad karma. In other words, what you eat affects the quality of your life. There is much needless suffering in the world today, because most people have no other criterion for choosing food than price and sensual desire.

The purpose of food, however, is not only to increase longevity and bodily strength, but also to purify the mind and consciousness. Therefore, the spiritualist offers his food to the Lord before eating. Such offered food clears the way for spiritual progress. There are millions of people in India and around the world who would not consider eating unless their food was offered first to GOD.

Eat at fixed times

As far as possible, take your main meal at the solar midday, when the sun is highest, because that's when your digestive power is strongest. Wait at least three hours after a light meal and five after a heavy meal before eating again. Eating at fixed times without snacking between meals helps make the mind and tongue peaceful.

Eat in a pleasant atmosphere

A cheerful mood helps digestion, a spiritual mood, even more. Eat in pleasant surroundings and centre the conversation around spiritual topics. A pleasant atmosphere and a good mood are as important to proper digestion as the quality of the food.Look upon your food as GOD’s mercy. Food is spirit of joyful reverence.

• “Foods that are too bitter, too sour, salty, hot, pungent, dryandburning aredeartothoseinthemode of passion. Such foods cause distress, misery and disease.”
• And, it goes on saying, “Food prepared more than 3 hours before being eaten is tasteless, decomposed and putrid, and food consisting of remnants and untouchable things is dear to those in the mode of darkness.”
• Good quantity and quality of Food and Water is essential. 10 to 12 glasses of water per day shall be taken. Water should not be taken before or during the meals and also immediately after meals. It unduly dilute digestive fluids. After 30 minutes of meals water can be taken.
• No fruit juices should be taken with meals. They can be taken after 2 or 3 hours of meals. Very cold water should not be taken. It lowers the temperature of the stomach considerably and impairs digestion. Much ice should be avoided.
• Both too hot and too cold items shall avoid. Causes damage to the digestive system and teeth.
• Excess TEA injurious to health. One or two cups during day time okay. However, if taken at night it disturbs sleep.
• Dal (Pulses) contain proteins. Dal should be taken with its rind (skin). Patient suffering from the Low Blood Pressure should take a lot of it. Avoid Dal items in night, since they are hard to digest.
• Bazaar Sweetmeats are contaminated with germs. They should be avoided.
• Always lie down for some time after meal–may be even for 2 or 3 minutes. Gastric ulcer(which is considered to be incurable) can be avoided by doing this practice.
• Last meal at night should be taken at least one hour before going to bed or preferably two hours. No intercourse immediately after meals. It harms the digestive system.
• Always be cheerful. Do not brood over troubles. Always feel that whatever happens is done by the Almighty and that it is for our ultimate good.
• Excess of everything is bad. We should be moderate in all that we do, specially in the matter of drinking and eating and sexual indulgence,.
• Fasting strengthens both will power and bodily health. An occasional fast gives the digestive system a rest and refreshes the senses, mind, and consciousness.

To get more than water!!!

Vitamin D prevents osteoporosis, depression, prostate cancer, breast cancer, and even effectsdiabetes and obesity.

Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. That's probablybecause it's free: your body makes it when sunlight touches your skin.

Facts about vitamin D and sunlight exposure:

1. Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from natural sunlight.

1. The healing rays of natural sunlight (that generate vitamin D in your skin) cannot penetrate glass. So, you don't generate vitamin D when sitting in your car or home.

1. It is nearly impossible to get adequate amounts of vitamin D from your diet. Sunlight exposure is the only reliable way to generate vitamin D in your own body.

1. A person would have to drink ten tall glasses of vitamin D fortified milk each day just to get minimum levels of vitamin D into their diet.

1. The further you live from the equator, the longer exposure you need to the sun in order to generate vitamin D. Canada, the UK and most U.S. States are far from the equator.

1. People with dark skin pigmentation may need 20 - 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. That's why prostate cancer is epidemicamong black men - it's a simple, but widespread, sunlight deficiency.

1. Sufficient levels of vitamin D are crucial for calcium absorption in your intestines. Without sufficient vitamin D, your body cannot absorb calcium, rendering calcium supplements useless.

8.Chronic vitamin D deficiency cannot be reversed overnight: it takes months of vitamin Dsupplementation and sunlight exposure to rebuild the body's bones and nervous system.

9.Even weak sunscreens (SPF=8) block your body's ability to generate vitamin D by 95%. This ishow sunscreen products actually cause disease -by creating a critical vitamin deficiency in the body.It is impossible to generate too much vitamin D in your body from sunlight exposure: your body will self-regulate and only generate what it needs.

1. If it hurts to press firmly on your sternum, you may be suffering from chronic vitamin D deficiency right now.

1. Vitamin D is "activated" in your body by your kidneys and liver before it can be used.

1. Having kidney disease or liver damage can greatly impair your body's ability to activate circulating vitamin D.

1. The sunscreen industry doesn't want you to know that your body actually needs sunlight exposure because that realization would mean lower sales of sunscreen products.

1. Even though vitamin D is one of the most powerful healing chemicals in your body, your body makes it absolutely free. No prescription required.

On the issue of sunlight exposure, by the way, it turns out that super antioxidants greatly boost your body's ability to handle sunlight without burning. Astaxanthin is one of the most powerful "internal sunscreens" and can allow you to stay under the sun twice as long without burning.

Other powerful antioxidants with this ability include the super fruits like Acai, Pomegranates (POM Wonderful juice), blueberries, etc.

Diseases and conditions cause by vitamin D deficiency:

• Osteoporosis is commonly caused by a lack of vitamin D, which greatly impairs calcium absorption.
• Sufficient vitamin D prevents prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and schizophrenia.
• "Rickets" is the name of a bone-wasting disease caused by vitamin D deficiency.
• Vitamin D deficiency may exacerbate type 2 diabetes and impair insulin production in the pancreas.
• Obesity impairs vitamin D utilization in the body, meaning obese people need twice as much vitamin D.
• Vitamin D is used around the world to treat Psoriasis.
• Vitamin D deficiency can cause schizophrenia.
• Seasonal Affective Disorder is caused by a melatonin imbalance initiated by lack of exposure to sunlight.
• Chronic vitamin D deficiency is often misdiagnosed as fibromyalgia because its symptoms are so similar: muscle weakness, aches and pains.
• Your risk of developing serious diseases like diabetes and cancer is reduced 50% - 80% through simple, sensible exposure to natural sunlight 2-3 times each week.
• Infants who receive vitamin D supplementation (2000 units daily) have an 80% reduced risk of developing type 1 diabetes over the next twenty years.

Shocking Vitamin D deficiency statistics:

• 32% of doctors and med school students are vitamin D deficient.
• 40% of the U.S. population is vitamin D deficient.
• 42% of African American women of childbearing age are deficient in vitamin D.
• 48% of young girls (9-11 years old) are vitamin D deficient.
• Up to 60% of all hospital patients are vitamin D deficient.
• 76% of pregnant mothers are severely vitamin D deficient, causing widespread vitamin D deficiencies in their unborn children, which predispose them to type 1 diabetes, arthritis, multiple sclerosis and schizophrenia later in life. 81% of the children born to these mothers were deficient.
• Up to 80% of nursing home patients are vitamin D deficient.

A guide to handle Medical Emergency Situations

Let us all hope and pray that none should be in any medical emergency situations. But when independent Living by Senior Citizens becomes order of the day, due to situations that their next of kin have to live separately. In such cases no one should be caught unaware as what to do., when medical emergency situation happens. Recently I came across one case, when on emergency call a team of volunteers went to the flat of a Senior Citizen, where the male Senior Citizen is in unconscious state and his wife in shock unable to answer the health history and medical condition of her husband or the contact number of their family doctor.

The reason being everything was handled by her husband, and she has totally depended on him for her own medication. Their son who is abroad is also not aware of such details in such cases it would be difficult for the friends/volunteers for adopting the best course of action and to the doctors for starting immediate treatment. To avoid such situations, more so when the threat of pandemic and isolation is looming large all over the world, one should prepare and do certain basic things to meet any unexpected eventuality.

• Keep the important Contact numbers of Close relatives/Friends who may help in cases of medical emergency easily visible and accessible.
• Contact number of Family Doctor, Hospitals where treatment is being taken
• It is important for the Senior Citizens to prepare a brief important medical information for self and spouse separately. It is better to keep that in hard copy as well in soft copy. A copy of model format designed by me is uploaded. In the annexure. The same can be improved /modified. Details may be filled in and should be kept in a prominent place known to spouse with easy access.
• Prepare two files one each for self and another for spouse and keep all the latest Medical documents like Lab Reports, Doctor’s prescription, etc. ready.
• Keep Health Insurance Cards, id cards, policy copy, TPA contact details in a pouch that can be easily accessible and can be taken during emergency.
• Keep Two separate Boxes for Self and spouse that contains regular medicines. Ensure replenishment well in advance. Apart from that, it is better to keep two separate boxes for keeping non regular and SOS medicines/ointments.
• Have some emergency cash exclusively for medical contingency, if that is possible. Also, one should train the spouse, if not done already or if they are not accustomed to, for cash withdrawal from ATM and use of Debit Cards, UPI, Digital wallets etc.
• Ensure that emergency contact numbers are saved in self and spouse mobiles. Spouse should be informed that in case of medical emergency whom to be contacted (Relative, Friend/Hospital/ Association Volunteer Group)
• In latest android phones there is a facility to save important medical information that can be viewed without applying screen lock. In New model phones it can be done as follows. Click Phone>Contacts>Groups>Create Emergency Contact List. Here one can save blood group, health condition, allergy etc. along with important Family members, friends contact number.
• In old Phones-Settings>Security & Location>Screen Lock>Settings> Lock Screen message. In case if there is no provision of screen lock or when a screen lock is not preferred, one can save the emergency Contact Numbers in Phone Directory> Create Contact and under ICE (In Case of Emergency) this can be done.

Ten Tips

[Retired Life]

Life can begin after retirement; it is all in your hands! Many people feel unhappy, health-wise and security-wise, after 60 years of age, owing to the diminishing importance given to them and their opinions. But it need not be so, if only we understand the basic principles of life and follow them scrupulously. Here are ten mantras to age gracefully and make life after retirement pleasant.

1. Never say I am aged:

There are three ages, chronological, biological, and psychological. The first is calculated based on our date of birth; the second is determined by the health conditions; the third is how old we feel we are. While we don't have control over the first, we can take care of our health with good diet, exercise and a cheerful attitude. A positive attitude and optimistic thinking can reverse the third age.

2. Health is wealth:

If you really love your kith and kin, taking care of your health should be your priority. Thus, you will not be a burden to them. Have an annual health check-up and take the prescribed medicines regularly. Do take health insurance coverage.

3. Money is important:

Money is essential for meeting the basic necessities of life, keeping good health and earning family respect and security. Don't spend beyond your means even for your children. You have lived for them all through and it is time you enjoyed a harmonious life with your spouse. If your children are grateful and they take care of you, you are blessed. But, never take it for granted.

4. Relaxation and recreation:

The most relaxing and recreating forces are a healthy religious attitude, good sleep, music and laughter. Have faith in God, learn to sleep well, love good music and see the funny side of life.

5. Time is precious

It is almost like holding a horse' reins. When they are in your hands, you can control them. Imagine that every day you are born again. Yesterday is a cancelled cheque. Tomorrow is a promissorynote. Today is ready cash –use it profitably. Live this moment; live it fully, now, in the present time.

6. Change is the only permanent thing:

We should accept change - it is inevitable. The only way to make sense out of change is to join in the dance. Change has brought about many pleasant things. We should be happy that our children are blessed.

7. Enlightened selfishness:

All of us are basically selfish. Whatever we do, we expect something in return. We should definitely be grateful to those who stood by us. But our focus should be on the internal satisfaction and the happiness we derive by doing good for others, without expecting anything in return. Perform a random act of kindness daily.

8. Forget and forgive:

Don't be bothered too much about others' mistakes. We are not spiritual enough to show our other cheek when we are slapped in one. But for the sake of our own health and happiness, let us forgive and forget them. Otherwise, we will be only increasing our blood pressure.

9. Everything has a purpose:

Take life as it comes. Accept yourself as you are and also accept others for what they are. Everybody is unique and is right in his own way.

10. Overcome the fear of death:

We all know that one day we have to leave this world. Still, we are afraid of death. We think that our spouse and children will be unable to withstand our loss. But the truth is no one is going to die for you; they may be depressed for some time. Time heals everything and they will go on. ENJOY LIFE