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1. What is Health? 2. SSY & Physical health. 3. Types of Nutrients & Normal Diet. 4. Base for alteration in foods in SSY. 5. Diet & Disease. 6. Respiratory physiology to understand Pranayamas effect. 7. Pranayamas & Asthmatics. 8. Mothers Health & Yoga. 9. Smoking. 10. Alcoholism. 11. Obesity & Management. 12. Diabetes. 13. Hypertension.

What is Health? Health is a state of complete physical, mental and social well-being and not merely an absence of disease or infirmity. How do we attain this through SSY? In the society & as per WHO this definition of health is not practical as every person will have one or another defect, but it is possible to attain this state of complete health by participating 100% in SSY and following its rules through out life. Practicing good food habits and exercising the body to achieve normal functioning of the immune system can maintain Physical Health. Good complexion, clean skin, bright eyes, lustrous hair, body clothed with good flesh, sweet breath, good appetite, sound sleep, regular bowel, good body movements indicate Physically Healthy, all this can be attained by consuming Raw foods & performing Pranayamas. Mental Health is the ability to respond to many varied experiences of life with flexibility and sense of purpose. It is a balance between an individual and the surrounding World. A person without internal conflicts & well adjusted with his surroundings, one who can balance rationally & emotionally & one who solves problems by him/herself is considered Mentally Healthy. This too can be attained after understanding the preaching in SSY classes. Social Health includes harmony & integration within individual & between each individual & with the world; and quantity & quality of an individuals interpersonal ties and the extent of involvement with community. By learning the keen observation techniques taught in SSY classes, even complete Social health can be achieved. Spiritual Health is that part of the individual which reaches out & strives for meaning of life & purpose of living, self-realization & living each moment in good spirits. SSY helps us attain Spiritual Health through meditation and experiments during the sessions which help to understand self.

SSY & PHYSICAL HEALTH This section is to present a view of how SSY can maintain complete Physical Health. Diseases that can be definitely cured ? ? Irritable Bowel Syndrome in children (usually stress induced). ? ? Gastritis (usually induced by Hurry, Worry & Curry). ? ? Obesity. ? ? Constipation. ? ? Depression & Schizophrenia. ? ? Migraine. ? ? Irregular Periods. ? ? Bronchial Asthma and Bronchitis. ? ? Headache, body ache & muscular pains (usually caused by stress and tension). Diseases which can be prevented ? ? Hypertension. ? ? Diabetes. ? ? Obesity. ? ? Constipation. ? ? Mental Diseases. ? ? Cancer. ? ? Addiction.

NUTRITION & HEALTH Nutrition has been defined as food at work in the body. It includes everything that happens to food from the time it is eaten until it is used for various functions in the body. The study of Nutrition deals with what nutrients we need, how much we need, why we need these and where we get them. It is the result of the kinds of foods supplied to the body and how the body uses the foods supplied. Foods contain several chemical components called as Nutrients. These include? ? Carbohydrate: These are the main source of energy for doing work. They commonly occur in foods such as cereal, starch, milk and fruits. ? ? Fats: These serve mainly as the source of energy and also to supply essential fatty acids (cannot be produced by the body, has to be taken in through food) and fat-soluble vitamins. The major sources are cooking oils, butter, margarine & ghee. ? ? Protein: These are required for growth in children and maintenance of body weight in adults. The major sources are meat, poultry, pulses, legumes, egg and milk. ? ? Minerals: About 24 minerals are required by the body and are derived from the food that we eat. The important ones are Calcium (Milk, green leafy vegetables, turnip, mustard, broccoli, custard apple & ragi), Potassium (Meat, fish, poultry, cereals fruits & vegetables), Phosphorus (Milk, cheese, eggs, meat, fish poultry, legumes, nuts, whole grain cereals), Sodium (Table salt, processed foods, milk, meat, fish, poultry), Chloride (Table Salt), Magnesium (Whole grain cereals, nuts, legumes, meat, milk, green leafy vegetables), Iron (liver, meat, poultry, egg yolk, whole grain breads and cereals, dark green leafy vegetables, legumes, peaches, apricots, prunes, raisins), Copper (Liver, shellfish, meat, nuts legumes, whole grain cereals), Iodine (Iodized salt & sea food), Fluorine (Fluoridated water) and Zinc ( Seafood, meat, wheat germ & yeast). The functions of minerals include formation of bones & teeth, formation of Hemoglobin and maintaining electrolyte balance. ? ? Vitamins: About 14 different vitamins have so far been discovered. These are essential chemical substances required in small amounts. They are grouped as fat-soluble vitamins (Vitamin A, D, E & K) and water-soluble vitamins (Vitamin B complex & C). ? ? Water: Most often termed as the forgotten nutrient. Water is essential for the utilization of food in the body and for elimination of waste. The major source is the water that we drink as such, but most fruits & vegetables contain a certain percentage of water.

Required Quantity of Food groups per day (in grams) Food Groups Adult Male Sedentary worker Cereals 460 Pulses 40 Leafy Vegetables 40 Other vegetables 60 Roots & Tubers 50 Milk 150ml Oil &Fat 40 Sugar & Jaggery 30 Percentage of Nutrients in the Diet: Carbohydrate: Protein: Fat: 55 60% 15 20%

Moderate worker 520 50 40 70 60 200ml 45 35

Adult Female Sedentary worker 410 40 100 40 50 100ml 20 20

Moderate worker 440 45 100 40 50 150ml 25 20

Fat 30%

20 30%
Protein 15%


What is a Balanced Diet? A Balanced Diet is one, which contains different types of foods in such quantities and proportions that the need for all the nutrients is adequately met and a small provision is made for extra nutrients to withstand short duration of starvation. A vegetarian Diet consisting of Rice or Chapathi, Dal, Rasam, Vegetable curry and Buttermilk or Curd is known to be a perfect balanced diet. On the other hand, a non-vegetarian diet is imbalanced because it has a high amount of fat, lacks fiber and the water-soluble vitamins. Raw food Diet Balanced or Imbalanced? The Raw food diet is a complete balanced diet because it contributes all the necessary nutrients required by the body to function normally. ? ? Carbohydrates Sugar, Jaggery, Fruits, Sprouts, Peas, Beetroot, Carrot, Potato. ? ? Protein Nuts, Sunflower seeds, Sprouted whole grams, Curd and Buttermilk. ? ? Fats olive Oil or cooking Oil used for seasoning, Peanuts, Almonds, Pista, Curd. ? ? Vitamins & Minerals All raw vegetables & fruits have a high amount of Vitamin content. Why are some foods avoided in the Raw Food Diet? Some particular vegetables and condiments that we have been using since age-old times are believed to have medicinal properties. Due to this knowledge, human beings have been overeating these foods without realizing that too much medicine can one day turn to poison in the body. Examples of such foods are:

Negative Energy Foods ? ? Garlic: Though this tuber has known to be a medicine for gastric problems, continuous use of it can promote negative energy (through neurotransmitters) in the body thus leading to mood swings, aggressive behavior and excessive anger. ? ? Onion: This is a very common food in every Indian household. But the Raw Food Diet claims that onions are also to be taken as a medicine (only when required) and not as a daily food. It is known to have the same effects as garlic in the system. ? ? Chillies: This vegetable is known to have a chemical called capscin which irritates the mucosal lining of the digestive tract thus leading to ulcers. It has no nutritional value and also is responsible for stimulating the nervous system leading to aggressiveness and anger. ? ? Asafetida: This condiment has been know to help in digestion and is thus added toe very seasoning in the South Indian dishes. It is partially responsible for increasing food intake and also as a gastric irritant. ? ? Brinjal / Eggplant: This vegetable is known to inactivate a master gland in the body called as the hypothalamus. This gland controls a lot of functions in the human system. Also, the cultivation of Brinjal requires a huge amount of pesticides. ? ? Other spices: All Spices are obtained from medicinal plants and thus have more of a medicinal value rather than food value. Daily intake of these can lead to abnormal body mechanisms. Zero Pranic Foods ? ? Potato: This tuber has no nutritive value and is full of only starch. Thus excess eating of potato can lead to overweight and obesity. ? ? Tomato: Red tomatoes if eaten in moderate quantity (raw) cannot be harmful. Green tomatoes contain certain chemicals (calcium oxalate) that form stones in the kidney. Positive Energy Foods ? ? All the vegetables and fruits (other than the above mentioned) have a good effect on the human body. The intake of water is essential for digestion and cleansing the body ? ? Sprouted whole grams are a very good source of nutrients. Germination changes the nutritive value of seeds. Starch gets converted into simple sugars that are easily digestible & water-soluble vitamin content of the seed increases. It should be kept in mind that germination is complete only when the sprout grows more than an inch. Foods to be completely avoided while on SSY ? ? Negative Energy Foods ? ? Tea & Coffee: Caffeine content obstructs Pranic energy. The chemicals present lead to formation of toxins in the system.

? ? Milk: The Carbohydrate present in milk is called as Lactose. To digest this sugar, an enzyme lactase is required. This enzyme is present in the human body only in infants up to the age of 3 years. Adults do not have this enzyme. Thus consumption of milk leads to indigestion. On the other hand Curd is considered a good dairy product that is permitted during SSY. This is because, during fermentation, bacterial lactase is formed which acts like human lactase and helps in the digestion of the milk product. Can raw foods be a source of infection? The answer is Yes and No. Yes, if care is not taken to wash hand and vegetables properly. No, when hand is maintained and when vegetables are washed well and soaked in salt water to completely remove pesticide residues. How raw foods can help to maintain physical health? Consumption of raw foods has the following benefits ? ? Prevents destruction of certain nutrients that are otherwise lost during the process of cooking. ? ? High fiber content reduces LDL (Low Density Lipoprotein), which in turn helps in decreasing blood cholesterol. ? ? Stool Transit Time is decreased with increased fiber intake thus bowel movements will be regular. This ensures cleansing of the body regularly. ? ? Food additives, preservatives, artificial colours & sweeteners that are commonly present in cooked food products, are completely avoided while on a raw food diet. Thus chances of Cancer are prevented. ? ? Food processing techniques involve high temperatures during which harmful chemicals can be formed which will produce toxins in the human body. Since raw food does not involve any processing, it is free from any toxin producing chemicals. ? ? Raw food requires proper chewing for complete digestion. This ensures regular exercise for the face and gums in the mouth. Psychological factors that leads to over eating Stress and Mental tension demands more food. Under stress we tend to eat more &sleep more, both of these activities conserve fat in the body and hence leading to obesity. To control the mind along with raw foods, it is essential to give the body a complete relaxation. Thus Meditation and Pranayamas also form a part of the Raw Food Diet. Non-Vegetarian food harmful effects No fiber, high calorie thus a common cause for chronic constipation. The intestine transit time is 3 days during which harmful toxins are produced that can harm the intestinal mucosa.

RESPIRATION & PRANAYAMA EFFECTS Respiratory System consists of Lung conducting system that includes trachea, bronchus, and bronchioles. Air entering Alveoli is available for gas exchange. When we inhale air reaches alveoli through conducting system, oxygen is present in the air that we breathe in and a mixture of carbon-di-oxide & oxygen is given out. Why do we need oxygen? ? ? Oxygen is essential to burn each and every molecule of energy and this energy is needed for all body functions. ? ? When energy is formed, carbon-di-oxide is released which is then exhaled out. ? ? Source of energy is glucose. Whether we consume protein, carbohydrate or fat, the final product given out by them during digestion is glucose. ? ? Combination of glucose & energy we call Pranashakthi Breathing and lung capacity. Normally we breathe 12 times per minute. Each time we inhale, we are taking in 500ml of air, or 600 liters per minute. Out of the 6 liters of air only 4.2 liters is available for gas exchange. 1.8 liters will be within the conducting system (i.e. Trachea, bronchus & bronchioles). While exhaling we can breathe out 150ml of oxygen (from the air that we had inhaled) and 350ml of carbon-di-oxide (from the lungs after energy is released). When we take a deep breath 3.9 liter of air enters into the lungs per inhalation as compared to 500ml in normal breathing. During exhalation 1.5 liters is expelled out as compared to 500ml during normal breathing. Normal breathing Respiratory rate Air entered per cycle Air entered per minute 12 / min 500 ml 6 liters During Pranayamas 2 / min 3.9 liters 7.8 liters 350 ml

Air available for dead space & 1.8 liters not for gas exchange Air available for exchange Work done in quiet breathing Diffusing capacity of air 5.2 liters / min 6 units / min

7.5 liters / min 10 units per minute Increases by about 20 times.

*Dead space air is air that is unavailable for gas exchange and remains within the conducting system.

Residual volume: This is the air that is always present within the lungs at any given time. It amounts to around 1.2 liters. It is neither expelled nor used by the body to release energy. but during Dhowthi we making an attempt to replace this air with clean and fresh air. During Mahath Pranayama all most all the air within the lungs is replaced by clean and fresh air. Mudras and the effect of it on circulation Each Mudra causes selective dilation of the blood vessels in that particular area & causes better oxygenation of tissues. In other words Mudras cause the opening up and stimulation of blood vessels. E.g. Chinmudra causes selective vasodilatation below the waist & causes better gaseous exchange. Pranayamas and asthmatics Though inhaling capacity is not altered in asthmatics, exhaling rate is markedly altered. Performing Pranayamas helps overcome the alteration ? ? Slow & steady breathing. ? ? Reduces mucous formation within the lungs through better aeration. ? ? Traps toxic and dust particles that enter lungs and helps in expelling them. A relief from anxiety is also important for regular respiration that can be obtained with meditation. Raw foods & a low fat diet reduce the production of inflammatory mediators, which usually block the air passage.

MOTHERS HEALTH AND YOGA How does Yoga help to regulate menstruation? ? ? Mental stress is the main factor that causes alteration of periods. Performing Yoga relieves this. ? ? Obesity is another factor that causes irregular periods & even excessive hair growth on face & body. Yoga is a form of physical exercise in the body and when coupled with good eating habits, it can help in weight reduction. ? ? Regular practice of Yoga relieves pain during menstruation. ? ? Yoga creates a hormonal balance in the body that regulates smooth blood flow. How does Yoga help during pregnancy? ? ? It enhances the blood circulation to the uterus & to the fetus. This is essential for the growth of the baby. ? ? It regulates the hormones that are the essential elements for maintenance of pregnancy. ? ? Relief from anxiety & calmness is the key feature of Yoga that helps the growth of the fetus. How does Yoga help during delivery & lactation? ? ? Mental status is very important for normal delivery, as it is purely hormone based. Calm & pleasant mind gives the ability to bear pain. This helps increase uterine contraction. ? ? Lactation is emotion based. Love towards the child & suckling reflect of the child together release the hormone Prolactin which produces milk. With the practice of Yoga & meditation purification thoughts takes place which further contribute to milk secretion. ? ? The conscious level in Yoga & meditation shifts base for the life changes. Lust can reduce milk production. That is the reason why in the Indian tradition, during late pregnancy and after the delivery the girl goes to her mothers home. ? ? With regular Pranayamas & Yoga the uterus goes back to its normal state more easily. It strengthens the ligaments & muscles around the uterus. This prevents the prolapse of the uterus (the uterus comes out of its position).

SMOKING Poisonous substances in cigarette smoking ? ? Carbon monoxide ? ? Nicotine ? ? Tar These substances enter the lungs and then into the blood & within 8 seconds to the brain. Diseases the result from smoking Respiratory system: ? ? Chronic cough ? ? Frequent throat infection ? ? Asthma ? ? Chronic bronchitis ? ? Emphysema ? ? Lung cancer ? ? Vocal cords or larynx cancer Digestive system: ? ? Loss of appetite ? ? Gastritis ? ? Stomach cancer ? ? Oral cancer Cardiovascular system: ? ? Hypertension ? ? Arteriosclerosis (block in the artery) ? ? Sudden cardiac deaths ? ? Heart attacks Nervous system: ? ? Stroke (hemorrhage within the brain) ? ? Addiction Smoking increases certain stress hormones like adrenalin and non-adrenaline. Both these increase the heart rate, reduce body temperature and increase fear and anger.

ALCOHOLISM Effects of alcohol on the different systems in our bodyNervous system? ? Impaired in judgment balance usually leading to accidents ? ? Neuropathy the nerves get affected ? ? Impaired memory ? ? Dependence or addiction Gastrointestinal system? ? Gastritis ? ? Vomiting ? ? Pancreatitis can lead to death ? ? Liver cirrhosis which then leads to cancer ? ? Stomach cancer Blood? ? Anemia ? ? Increased destruction of blood cells Heart? ? Blood pressure ? ? Enlargement of the heart ? ? Heart failure due to irregular rhythm of the heart Genital system? ? Associated with infertility ? ? Pregnant women who drink alcohol can give birth to children with multiple defects.

OBESITY Obesity is defined as increased accumulation of fat in the body. To measure Obesity we use the Body Mass Index (BMI). The formula is as follows-


Weight (kgs) Height (m2)

If BMI is > 30 it is termed as obesity.

Fat around the waist and abdomen can be measured in inches using a measuring tape. Causes for Obesity Preventable ? ? Consumption of excess fat-rich foods. ? ? Sedentary lifestyle & lack of exercise. Non-preventable ? ? Hormonal imbalance like hypothyroidism and Cushings syndrome. Effects of Obesity ? ? Hypertension ? ? Diabetes ? ? Coronary Heart Disease ? ? Stroke and Cardiac attacks ? ? Osteoporosis ? ? Difficult deliveries ? ? Irregular periods and excessive growth of hair over the face and body. Advice given by Doctors ? ? Cut down on fatty foods ? ? Take plenty of fruits and vegetables ? ? Exercise regularly at least for 30 to 60 minutes. ? ? Modification of Lifestyle ? ? Maintain a dairy with a record of what is eaten everyday with meal timings. ? ? Anorectic drugs if necessary to decrease the appetite. The key factors affecting Weight Loss ? ? Diet ? ? Exercise ? ? Behavior Modification

Diet This word has become very common in everyones life, but what exactly does this word mean? It is simply defined as the usual food that we eat. To control obesity we require a low calorie diet. This means that a restriction is placed on the type of food that is eaten. This low calorie diet can again be classified as followsTotal Starvation If calories are reduced to less than 600 per day, the diet is termed as a total starvation diet. It is not advisable as the weight lost by this method of eating is a result of water loss than fat loss. And along with weight loss, a number of side effects are also produced. It can be observed that people who resort to such a mode of eating will begin to put on weight the minute they stop the starvation regime. A very low calorie diet This is the type of diet that is followed in SSY. It provides approximately 45 to 70 gm of proteins, 80 to 100 gm of carbohydrate and 2 to 5 gm of fat. The Diet is rich in fresh fruits, vegetables and whole grains. The mechanism involves utilization of stored fats, suppression of hunger and cleansing of the entire digestive system. However, some minor problems may occur at the beginning of this diet? ? Loss of hair and dry skin. ? ? Fatigue, dizziness and a dull feeling. ? ? Menstrual irregularities. Exercise Exercise or Physical activity helps burn out excess fat from the body by increasing the metabolic rate or the rate of release of energy. Seeking proper medical advice is essential before beginning any exercise schedule. Heart patients may suffer from cardiac arrest if strenuous exercises are performed without the supervision of a doctor. Behavioral Modification Behavior modification involves, change from sedentary lifestyle to an active one, curbing smoking and drinking habits and strengthening the mind with Yoga & meditation.

DIABETES Cause ? ? Family history ? ? Obesity ? ? Increase in cholesterol level ? ? Hypertension Note: Normal Blood Glucose Level is 80-120mg/100ml in fasting state TYPE 1 DIABETES is seen in children due to insufficient insulin secretion which cannot be treated like how we treat adults. The treatment includes only insulin injections. Diet & exercise cannot help in this condition. What will happen to insulin secretion? ? ? Impaired insulin secretion ? ? Peripheral insulin resistance [insulin is present but body cannot utilize] ? ? Excessive glucose production in liver. What happens if diabetes is not controlled? 1. Frequent infections 2. Urinary tract infection 3. Blindness 4. Death of nerves 5. Heart disease 6. Kidney failure 7. Gangrene of foot [where foot/leg has to be removed] Treatment 1-DIET ? ? Small and frequent meals ? ? High dietary fibre [vegetables, gums, pectin] ? ? Use of low glycemic index foods [legumes] ? ? Decrease in fat intake ? ? weight loss is essential 2- EXERCISE: Warming up 5-10 minutes Moderate exercise 30 minutes People with HEART DISEASE must not do vigorous exercise like running, jumping . All patients should seek medical advice before they start exercise 3- Self check of blood and urine sugar 4- DRUGS All most all the drugs aims at ? ? Increasing the glucose utilization present in the blood ? ? Increasing the secretion of insulin ? ? Decreasing the glucose absorption NO DRUG CURES DIABETES, all the effort is to keep the diabetic state UNDER CONTROL so that COMPLICATIONS dont occur There is no permanent cure for diabetes as the cause (origin) itself is not known Mild form of diabetes can be kept under control by DIET & EXERCISE ? ? Insulin Therapy is indicted when patient doesnt respond to drugs ? ? Type 1 diabetes seen in children is ALWAYS treated with insulin ? ? Diabetes during pregnancy is always treated wit insulin

HYPERTENSION It is diagnosed when the blood pressure is more than 140/90 mm of Hg. 90% of hypertension belongs to essential hypertension where the cause is UNKNOWN but some of the following factors are to be blamed ? ? Age ? ? Smoking ? ? Diabetes ? ? Hyper cholesterolemia ? ? Obesity ? ? Excessive alcohol intake Is hypertension a disease? As such it is not a disease but it causes several complications Complications: ? ? CARDIAC (Heart) ? ? Cardiac enlargement ? ? Heart attack (myocardial infarctions) ? ? Heart failure EYE ? ? Hemorrhage within the eye ? ? Blindness KIDNEY ? ? Impaired functions ? ? Kidney failure NERVOUS SYSTEM ? ? Paralysis stroke When do we treat hypertension? ? ? When systolic BP >140 mmHg & ? ? Diastolic BP> 90 Treatment methods 1- General measures: - All general measures are taken care in SSY ? ? Stress relief ? ? Dietary management Salt, fats and calories have to be restricted ? ? Weight reduction ? ? Regular exercise ? ? Stop smoking and alcohol intake 2- Drug therapy - All drugs aim at CONTROLLING hypertension. NO DRUG CURES hypertension as there is no SPECIFIED CAUSE for hypertension.